Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 31 days ending Dec 31, 2009:

activity

time

miles

Trails

11:03:07

58.03

(11:26)

93.39

(7:06)

Grass / road

10:51:12

77.94

(8:21)

125.44

(5:11)

Orienteering

7:07:06

34.68

(12:19)

55.81

(7:39)

18 /

34c

52%

Road biking

4:43:09

55.18

(5:08)

88.8

(3:11)

S & C

2:29:10

Stretching

52:50

Terrain

50:03

5.41

(9:16)

8.7

(5:45)

Total

37:56:37

231.24

372.14

18 /

34c

52%

[1-5]

34:34:37

averages - sleep:8.2 rhr:49 weight:67kg

2:23

0:00

» now

Thursday Dec 31, 2009 #

Trails warm up/down (afternoon) 15:00 [2] 2.46 km (6:06 / km)
ahr:142 max:160 rhr:49 slept:9.0 weight:66.7kg (injured) shoes: Olway 2

I had a small sort of bruise-like pain on the outer side of my left kneecap this morning. I was going to do a hill interval session but on the warm up it was getting a little bit more pronounced. I decided i'd run through it for the hill session just because i don't want to stop my training for every small knock or pain i get. Then when i finished the warm up i checked it and decided i couldn't ignore the pain. It feels like some tissue damage, nothing majorily serious but will stop me at least for today. I'll see how it is tomorrow and hope i can still make it to Glengarriff this weekend.

C • So your not hungover like e... 4

Trails warm up/down (afternoon) 9:36 [1] 1.48 km (6:29 / km)
ahr:135 max:151 shoes: Olway 2

Wednesday Dec 30, 2009 #

Grass / road long (evening) 1:40:50 [1] 16.56 km (6:05 / km)
ahr:147 max:159 rhr:50 slept:8.3 weight:67.6kg (injured) shoes: Asics gel-1140 #1

Wet, windy and raining down around Killbogget.
Left knee cap was just slightly painful.

Tuesday Dec 29, 2009 #

Grass / road (evening) 49:33 [2] 10.0 km (4:57 / km)
ahr:159 max:176 rhr:49 slept:8.5 weight:67.3kg shoes: Asics gel-1140 #1

S & C (evening) 18:45 [0]

Upper body.

Monday Dec 28, 2009 #

Note
rhr:53 slept:8.0 weight:67.7kg (sick)

Not feeling too bad today. The throat and chest have gotten better but there is still that 5% area to be cleared up. I think it's enough to test a run tonight.

Grass / road (evening) 41:46 [2] 8.0 km (5:13 / km)
ahr:154 max:171 shoes: Asics gel-1140 #1

New runners. Path and roads were icey. Body felt fine on the run, but by the end there were a few miniscule aches either from the lack of running recently or the mild sickness yesterday. Shins were acting up for a few mins.

Sunday Dec 27, 2009 #

Note
(sick) (rest day)

Got a sore throat and the legs are feeling aches like the beginning of sickness. I'm feeling that it's just a one day thing, here's hoping.

I went into Arnotts and bought the last 4 pairs of Asics in my size that i wanted. Score! 230euro for them.

Note

Running this week: 2h 47m, 28.30km.

Saturday Dec 26, 2009 #

Trails warm up/down (morning) 12:47 [2] 1.7 km (7:31 / km)
ahr:138 max:169 rhr:47 slept:8.0 weight:68.2kg shoes: Olway 2

Orienteering (morning) 40:30 [3] *** 5.5 km (7:22 / km)
ahr:163 max:190 shoes: Olway 2

Three Rock Christmas score-O. Roads were too icey to drive up as normal so we started low beside control 12. Map.
It's just annoying that another club is printing maps in the wrong scale.

Trails warm up/down (morning) 15:29 [2] 2.28 km (6:47 / km)
ahr:144 max:164 shoes: Olway 2

Cool down with Colm Moran around the icey roads.

Friday Dec 25, 2009 #

Note
rhr:47 slept:8.5 (rest day)

Legs were dead tired and i succumed to being lazy and not doing a recovery run. Calves were tight all day.

Thursday Dec 24, 2009 #

Road biking warm up/down (afternoon) 48:12 [1] 16.32 km (2:57 / km)
ahr:113 max:152 rhr:48 slept:9.0 weight:66.6kg shoes: Specialised

Terrain warm up/down (afternoon) 8:22 [2] 1.25 km (6:42 / km)
ahr:144 max:170 shoes: Olway 2

Terrain (afternoon) 26:41 [4] 5.28 km (5:03 / km)
ahr:176 max:184 shoes: Olway 2

I cycled out to do the Phoenix park time trial. I didn't dig deep enough, the body is a bit tired and heavy. On the terrain warmup i felt that tomorrow or st. Stephens day would be better to have done this session as i wasn't feeling up for it, mentally as well as physically. I did hope that the ground was frosted so that i could run fast but it was its normal muddy self. The last split (ie. 3,6,9,12) was about 10 meters extra by running to the wrong tree.

Lap 1 : 6:06
Lap 2 : 6:44
Lap 3 : 7:00
Lap 4 : 6:51

#..... total..... split..... avHR..... distance
------------------------------------------------------
1 : 01:49..... 01:49..... 164..... 411m
2 : 03:19..... 01:29..... 179..... 391m
3 : 06:06..... 02:47..... 181..... 513m
------------------------------------------------------
4 : 08:10..... 02:03..... 178..... 423m
5 : 09:47..... 01:37..... 177..... 390m
6 : 12:50..... 03:03..... 178 .....519m
------------------------------------------------------
7 : 14:58..... 02:08..... 176..... 409m
8 : 16:37..... 01:39..... 176..... 373m
9 : 19:50..... 03:13..... 178..... 514m
------------------------------------------------------
10 : 22:00..... 02:09..... 175..... 424m
11 : 23:41..... 01:41..... 176..... 396m
12 : 26:41..... 03:00..... 179..... 515m

Now that i think about it 7 weeks ago when i did this TT i was in good shape on the day. But today i wasn't digging in for the hills, i wasn't pushing the flat and i wasn't comfortable having a high heart rate. It wasn't a waste of time as i needed anaerobic stuff to transition into next weeks training, but it was a waste of time trying to get good numbers to gague development. Then again it is early days and i'll be careful what time of the week i run this in for the 3rd week of March.

Grass / road warm up/down (afternoon) 3:47 [1] 0.55 km (6:53 / km)
ahr:146 max:158 shoes: Olway 2

Road biking warm up/down (afternoon) 52:00 [1] 15.62 km (3:20 / km)
ahr:119 max:149 shoes: Specialised

COLD! Stopped once to buy a hot chocolate and a second time to buy my Stephens day costume supplies.

Wednesday Dec 23, 2009 #

Grass / road (evening) 1:00:00 [2] 11.74 km (5:07 / km)
ahr:150 max:164 rhr:47 slept:8.75 weight:66.4kg shoes: Olway 2

Too icey for asics.

Tuesday Dec 22, 2009 #

Note
slept:6.0 weight:68kg (rest day)

eh after a few drinks last night and walking around town doing my chrismas shopping today i'm dead tired.

Monday Dec 21, 2009 #

Note
rhr:53 slept:8.5 weight:67.1kg (rest day)

I walked up fairy castle with Ben Fulton. It's not exactly any useful training but a nice way to spend a rest day.

Sunday Dec 20, 2009 #

Trails warm up/down (afternoon) 13:48 [2] 1.48 km (9:19 / km)
ahr:149 shoes: Olway 2

Crohane training with Darren, Nick and Alex Simonin.
Up the trail like on day 2 of the Shamrock, half way along we tested our paces but only got good numbers for the flat as the terrain was just too messy in there for uphill and downhill pacing.

Orienteering (afternoon) 1:01:23 [2] **** 5.77 km (10:38 / km)
ahr:162 max:181 shoes: Olway 2

Map.

Trails warm up/down (afternoon) 13:49 [2] 1.68 km (8:13 / km)
ahr:158 shoes: Olway 2

I stopped after the first butterfly and waited. Then the start of the cool down was terrain for a few mins until the trail again. Legs good, no issue with the foot after last night.

Note

Running this week: 9h 11m, 81.24km.

Endurance base phase is complete. Three months spent. There was one little hiccup in the middle, but no injury problems which is nice. The shins weren't great at times, but i seem to have survived.

Saturday Dec 19, 2009 #

Trails warm up/down (afternoon) 15:00 [2] 2.18 km (6:53 / km)
ahr:143 max:171 rhr:47 slept:5.0 weight:65.5kg shoes: Olway 2

50% trail / 50% terrain

Orienteering (afternoon) 1:15:46 [3] **** 7.12 km (10:38 / km)
ahr:161 max:180 shoes: Olway 2

O course on Crohane mountain.
Map.

Terrain warm up/down (afternoon) 15:00 [2] 2.17 km (6:55 / km)
ahr:139 max:158 shoes: Olway 2

50% trail / 50% terrain.

Note

I dropped my laptop onto the ground beside my car when taking my bags out and stuck my leg out to break the fall. It hit my foot. Ouch, i iced it and can hope for the best.

Friday Dec 18, 2009 #

Grass / road (evening) 56:55 [2] 11.0 km (5:10 / km)
ahr:153 max:170 rhr:47 slept:8.0 weight:66.1kg shoes: Asics 3

Grass / road warm up/down (evening) 28:12 [1] 4.77 km (5:55 / km)
ahr:142 shoes: Asics 3

Just got tired at 11km due to eating poorly today. So rode out the end as a cool down just for clocking 85mins in total. Hamstrings were a bit tired at the start of todays training. Shins were barely noticable.
It snowed on my run, not much at all.

Thursday Dec 17, 2009 #

Trails long (afternoon) 2:00:26 [2] 16.06 km (7:30 / km)
ahr:145 max:172 rhr:51 slept:8.0 weight:66.5kg shoes: Asics 3

Long run in Carrickgollogan and Barnaslingan helping the permanent O course guys by retagging the sites better. I also saw the plaques they will use with codes like "WQ4". What a mess up! I asked for normal numbers.

After tagging on the run for 30mins i ran around the two forests, which are a bit tight for a long run, and did a few small hill climbs on trails like up the scalp. Shins were a bit sore. I started at 11:30am and would have prefered a few more hours recovery since the intervals last night at 6:30pm. But time is tight and I needed to get this long run out of the way in time for a Crohane mountain training camp this weekend!

I figure the pain in my arms is from the new way i'm laying my head on my shoulders when i sleep. I had a Ah ha moment last night when going to sleep.

Wednesday Dec 16, 2009 #

Note
rhr:45 slept:8.5 weight:67.3kg

Just to note, I've had a pain on both my arms close to the shoulder joint but just below for about 2-3 days. It's very mild and could be from anything but could be from weights.

Road biking warm up/down (evening) 12:16 [1] 3.76 km (3:16 / km)
ahr:104 max:127

Grass / road warm up/down (evening) 12:51 [2] 2.72 km (4:43 / km)
ahr:154 max:171 shoes: Asics 3

Grass / road intervals (evening) 28:35 [4] 6.93 km (4:07 / km)
ahr:177 max:190 shoes: Olway 2

6x1km on my lone ranger because the club is on a two week break from running. Weirdos.

1st: 3:52, 996m, 176avHR
rec: 1:04, 189m
2nd: 3:55, 984, 176
rec: 1:04, 191
3rd: 3:54, 994, 178
rec: 1:09, 194
4th: 3:53, 991, 177
rec: 1:07, 197
5th: 3:45, 995, 182
rec: 1:03, 191
6th: 3:41, 990, 184

Grass / road warm up/down (evening) 20:32 [2] 4.0 km (5:08 / km)
ahr:162 max:173 shoes: Olway 2

Road biking warm up/down (evening) 10:19 [1] 3.99 km (2:35 / km)
ahr:122 max:134

Tuesday Dec 15, 2009 #

Trails (afternoon) 28:22 [2] 4.36 km (6:30 / km)
ahr:138 max:167 slept:9.0 weight:67.5kg

I had to help the guys doing the permanent O course by retagging areas. I had a few stops and starts so as the training was becoming really crap training i decided to have a sort of rest day instead.

Monday Dec 14, 2009 #

Grass / road (evening) 1:00:34 [2] 11.0 km (5:30 / km)
ahr:142 max:159 slept:9.5 weight:65.8kg shoes: Asics 3

Legs sluggish, shins getting better.

Sunday Dec 13, 2009 #

Trails warm up/down (morning) 15:00 [2] 2.71 km (5:32 / km)
ahr:132 max:159 shoes: Asics 3

Shins go ouch.

Orienteering (morning) 1:31:39 [4] *** 13.01 km (7:03 / km)
ahr:161 max:179 shoes: Olway 2

I planned the Leinster league race on Ballinastoe. It was a runners course as the area is well known and not exactly intricate. I ran this purely as physical training but the legs weren't really in good shape today. Shins were sore and calves weren't responsive.
Map.

Trails warm up/down (morning) 5:23 [2] 0.88 km (6:07 / km)
ahr:131 max:153 shoes: Asics 3

I ran with Mike Long who was shadowing his son Ruairi and left them at the first control where they ran down the wrong track for number 2. Ruairi realised very quickly and took a ride up to get back onto his track. Good reaction from the kid.

Note

Running this week: 7h 57m, 71.7km.

Saturday Dec 12, 2009 #

Trails long (afternoon) 2:01:00 [2] *** 12.97 km (9:20 / km)
ahr:145 max:172 shoes: Asics 3

I stopped my watch so need to sit down and figure out the distance later.

I did a long run putting out controls on Ballinastoe. I had a few pints last night and slept 6 hours so after the run i was pretty tired. It was a lovely calm and crisp day. My shins were a little tender and my running wasn't great, i was stressed trying to get it all done before dark. I didn't stop for more than10 seconds at a time and had 5 controls, so kept it pretty continuous. Although i ran mostly on tracks i went off road at times and Asics were a bad choice..

Friday Dec 11, 2009 #

Note
(rest day)

I've being running around all day doing too much work. I would have done upper strength, a short cycle and some stretching but it's not really a big deal to skip that extra training stuff today. Legs felt really good this morning, could it be the foam roller, it's probably just randomness. But if it is the foam roller i'm sold!

Thursday Dec 10, 2009 #

Grass / road warm up/down (afternoon) 12:13 [2] 2.49 km (4:54 / km)
ahr:155 max:169 shoes: Asics 3

Grass / road intervals (afternoon) 23:04 [4] 5.7 km (4:03 / km)
ahr:177 max:186 shoes: Olway 2

My legs were heavy today, but had a good sesh.

1st: 3:47, 987m, 172avHR
rec: 1:04, 182m
2nd: 3:48, 988, 178
rec: 1:03, 180m
3rd: 3:39, 986, 181
rec: 1:05, 190,
4th: 3:48, 988, 180
rec: 1:05, 178
5th: 3:45, 997, 182

Grass / road warm up/down (afternoon) 16:37 [2] 3.24 km (5:08 / km)
ahr:164 max:170 shoes: Asics 3

Note

I drove a digger around Carrickgollogan today! It went a whole 2km an hour. Sooo slow.
I bought a foam roller and did some work on it. Ouch!

Wednesday Dec 9, 2009 #

Trails hills (afternoon) 1:20:00 [3] 13.26 km (6:02 / km)
ahr:158 max:175 shoes: Asics 3

Around 3rock and Fairy castle. Shins bit sore at ending.

S & C (afternoon) 38:00 [0]

Upper body.

Stretching 16:50 [0]

Upper body + legs.

Tuesday Dec 8, 2009 #

S & C (morning) 40:30 [0]

Lower body.

Trails warm up/down (evening) 3:57 [2] 0.7 km (5:39 / km)
ahr:140 shoes: Olway 2

Orienteering (evening) 50:35 [3] **** 5.77 km (8:46 / km)
ahr:158 max:178 spiked:4/9c shoes: Olway 2

3.5km O course on Brockagh. I think number 6 and 8 tags weren't there. I missed alot, made some parallel errors, i've alot of work to do to improve my nightO. What a beautiful night on the mountain with an open sky.
Map.

Stretching 19:00 [0]

Lower body.

Monday Dec 7, 2009 #

Grass / road (evening) 58:22 [2] 11.0 km (5:18 / km)
ahr:152 max:164 shoes: Asics 3

Kilbogget.

S & C (evening) 35:15 [0]

Upper body.

Stretching 17:00 [0]

Upper body + legs.

Sunday Dec 6, 2009 #

Grass / road warm up/down (afternoon) 19:08 [2] 3.4 km (5:38 / km)
ahr:146 max:164 shoes: Asics 3

Orienteering (afternoon) 1:02:13 [4] *** 12.87 km (4:50 / km)
ahr:175 max:184 spiked:14/25c shoes: Olway 2

Leinster league O race on the Curragh.

Race distance: 11km
Mins per km: 5.65 mpk

It was nice to see a serious effort to remap the goarse. I made too many little mistakes to get close to breaking 5minsperkm. I wasn't expecting to break it. Reasons for not getting close to it were: leaving controls badly, one or two wrong route choices, goarse mapping, hidden controls, lost direction. For me, i'd have to make no more than 1minute of mistakes to break 5mins perkm. Or be like Colm Rothery and make tonnes of mistakes and run like lightening to make up for it. Not sure that's possible. Colm Rothery told me he ran 39mins for 9km in 1996. That's something unreal. Pat Healy reckons the control sites were easier then as today they were hidden in goarse alot of the time.

It was fun to run with Colm Moran for a few controls, i never run with people and it's unexciting most of the time. I think the last time i had a good head to head was when some local boy around the Curragh started 2mins behind me and inevitably caught me. That was a pressure situation, normally i never get to train in those conditions and could use the practise.

Map.
Curragh Winsplits.

C • C Rothery 8

C • head to head? 2

Grass / road warm up/down (afternoon) 17:13 [2] 2.65 km (6:30 / km)
ahr:137 max:158 shoes: Asics 3

Note

Running this week: 7h 20m, 74.57km.

Brown - Splits

Saturday Dec 5, 2009 #

Trails long (afternoon) 2:00:58 [2] 18.04 km (6:42 / km)
ahr:152 max:173 shoes: Asics 3

From home almost to the top of Fairy castle and back.

Friday Dec 4, 2009 #

Note
(rest day)

Thursday Dec 3, 2009 #

Road biking warm up/down (afternoon) 22:40 [1] 4.96 km (4:34 / km)
ahr:115 max:146 shoes: Specialised

Trails hills (afternoon) 1:12:32 [2] 11.15 km (6:30 / km)
ahr:149 max:170 shoes: Asics 3

Around 3rock. No left knee pain.

Road biking warm up/down (afternoon) 11:46 [1] 4.03 km (2:55 / km)
ahr:106 max:130 shoes: Specialised

Wednesday Dec 2, 2009 #

S & C (evening) 16:40 [0]

Upper body.

Road biking warm up/down (evening) 11:00 [1] 3.88 km (2:50 / km)
ahr:128 max:145

Grass / road warm up/down (evening) 11:37 [2] 2.5 km (4:39 / km)
ahr:157 max:170 shoes: Asics 3

Grass / road intervals (evening) 22:46 [4] 5.85 km (3:54 / km)
ahr:180 max:189 shoes: Olway 2

5x1000m intervals with DSD. The coach told me that they didn't have enough for a team at the National Novices this weekend in Coleraine, and he wouldn't let me run it as an individual. I've being interested in it for a few weeks now but never liked the idea of a long drive just to run hard for 20minutes. I took it as an excuse to skip it this year and so i decided to push hard tonight instead. This was better training than running the XC race. And there is a nice hill (nothing to speak of in terms of orienteering) to run up twice which i'm enjoying.

1st: 3:18, 1.01km, 183avHR
rec: 0:57, 181m
2nd: 3:40, 994m, 184avHR
rec: 1:01, 198m
3rd: 3:41, 989m, 183avHR
rec: 1:09, 195m
4th: 3:42, 985m, 181avHR
rec: 1:34, 242m
5th: 3:43, 984m, 181avHR

Classic Dave, i run the first one too fast. I got a stitch half way on the fourth one. And i needed an extra 30 secs to recover after it before the 5th. I'm pretty happy with my 2nd to the 5th ones as the time is solid. I didn't look at my heart rate at any stage, just ran 10% harder than last Sundays race speed.

C • 17-20ish 3

Grass / road warm up/down (evening) 6:37 [2] 1.34 km (4:56 / km)
ahr:157 max:166 shoes: Olway 2

Lone ranger on this, the people i train with are aged 17-20ish and kind of take their time to do anything.
I just noticed a tiny pain or bruising on my left knee cap at this stage.

Road biking warm up/down (evening) 16:00 [2] 3.99 km (4:01 / km)
ahr:124 max:144

Commuter drafting going on.

Tuesday Dec 1, 2009 #

Road biking warm up/down (evening) 46:56 [2] 16.76 km (2:48 / km)
ahr:120 max:148 shoes: Specialised

Orienteering (evening) 45:00 [3] 5.77 km (7:48 / km)
ahr:144 max:160 shoes: Olway 2

I did a compass bearing course on Bull island but was missing quite alot. Pretty bad technique tonight. I tried to run at intensity 3 but stopped at times to relocate.

Road biking warm up/down (evening) 52:00 [2] 15.49 km (3:21 / km)
ahr:119 max:150 shoes: Specialised

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