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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Orienteering5 2:38:50 13.28(11:57) 21.38(7:26)
  Grass / road6 2:11:03 11.46 18.45
  Stretching9 2:06:30
  Trails6 1:48:54 11.27(9:40) 18.13(6:00)
  Grass / road / terrain2 1:35:36 5.41 8.7 350
  Terrain1 14:56 1.1(13:35) 1.77(8:26)
  Total21 10:35:49 42.52 68.43 350
  [1-5]13 8:29:19

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Tuesday Aug 31, 2010 #

Note
(rest day)

Monday Aug 30, 2010 #

Note
(rest day)

One more week of rest.

Note

I made a training plan for this week after lunch time. I was all ready for it but figure just a few more days rest are important.

Sunday Aug 29, 2010 #

Note
(rest day)

Saturday Aug 28, 2010 #

Note
(rest day)

Beach day!

Friday Aug 27, 2010 #

Note
(rest day)

Thursday Aug 26, 2010 #

Note
(rest day)

Wednesday Aug 25, 2010 #

Note
(rest day)

Tuesday Aug 24, 2010 #

Note
(rest day)

Monday Aug 23, 2010 #

Note
(rest day)

Sunday Aug 22, 2010 #

Note
(rest day)

Internet cafe day with a little bit of walking in the town.

Saturday Aug 21, 2010 #

Note
(rest day)

Good day on the beach basically. And an unannounced fireworks display happened. There are lots of rich people in Cannes, who can afford their own fireworks displays!

Friday Aug 20, 2010 #

Note
(rest day)

After work i met my friend (from Dublin living with me at the moment) in Cannes and we spent a few hours in the town. I didn't stay out too late, Trondheim banquet...

Thursday Aug 19, 2010 #

Note
(rest day)

Wednesday Aug 18, 2010 #

Note
(rest day)

First day working with Amadeus as a software tester. I'm automating tests at a functional level.

Tuesday Aug 17, 2010 #

Note
(rest day)

Spent the day visiting apartments with this women organising the viewings. The french love their paperwork! That's all i'll say.

Monday Aug 16, 2010 #

Note

Taking season break from training. Two weeks off. I'm also getting myself settled into the Nice area and the new job etc. Living out of a hotel in Cannes right now.

Note
(rest day)

Early rise, little sleep, hungover. Travel to Nice and to my hotel in Cannes with like 60kg of luggage!

Sunday Aug 15, 2010 #

Grass / road warm up/down 12:00 [2]

Not sure how long i was on this.

Orienteering race 35:30 [5] *** 6.0 km (5:55 / km)
shoes: Icebug

WOC relay. Good start, got dropped on the track after 1.5-2km where we passed under the bridge. I was happy with this route choice around a track even though loads of teams shot off right at the control. They had some steep uphill at the beginning and i knew i'd walk it all. I had people with me on the track but just not fast enough, and i couldn't keep with Wingsted for too long. From the next control i was about half way around the course and did a few controls on my own. I made a 45-60second miss in the circle a few controls later and some teams like Canada and China caught me.

Then the banquet this night. A few black spots but surely not as bad as Nick and Sheabag. I woke up to find a Marcus Pinker in my bed. Better get myself checked.

Saturday Aug 14, 2010 #

Trails warm up/down 13:07 [2] *** 2.06 km (6:22 / km)
shoes: Icebug

First 5mins on Trails, the rest in terrain on the warm up map.

Orienteering race 41:41 [5] *** 5.4 km (7:43 / km)
shoes: Icebug

WOC middle distance final: goal achieved. As unsexy as it was i got a clean race in a final. It's just a shame i'll have to wait 12months to get a chance to improve it. That's actually the biggest reason for me wanting to try and race it hard. But i fought the urge and just kept it clean, except for a 2min or so miss on the 4th control.

Trails warm up/down 9:06 [2] 1.34 km (6:47 / km)
shoes: Icebug

Friday Aug 13, 2010 #

Grass / road 18:55 [2] 3.74 km (5:03 / km)
shoes: Asics gel-1140 #2

11 PM

Note

The plan before woc was that if i made a final i wouldn't do a messy race like other finals i've run in before, JWOC middle 03, SM middle 03, SM long 03. The idea was that qualifying for the final was the goal and running the final was a bonus. And that in the final i just wanted a safe clean race, something that i can build on in the future. Like last years relay result for Ireland.

Well today i've being thinking too much about racing the final and clocking up a respectable time for me. But feck that, i'm sticking to the plan. Forget the time and result, i'll just be focusing on the navigation and will get around as clean as i can. And i'm going to smile because this is fun!

Thursday Aug 12, 2010 #

Grass / road 27:33 [2] 5.29 km (5:12 / km)
shoes: Asics gel-1140 #2

Wednesday Aug 11, 2010 #

11 AM

Orienteering 30:00 intensity: (12:00 @2) + (18:00 @3) *** 3.83 km (7:50 / km)
shoes: Icebug

Up to the model map for the finals with Nick. I ran up some trails and marshes as a recovery jog, then i took some downhill-ish controls at a little quicker pace but nothing fast at all. Legs feel better than expected. I thought my calves would be in bits today because last night they were destroyed. My compass work today was good, a little left for the first two but it started to flow more accurately and quickly from there on. Nice.

Tuesday Aug 10, 2010 #

8 AM

Trails 10:44 [1] 1.59 km (6:45 / km)
shoes: Asics gel-1140 #2

Recovery run between first breakfast and second breakfast. Found a small forest near the hotel, took a trail around it, got lost coming back.
3 PM

Terrain warm up/down 14:56 [2] *** 1.77 km (8:26 / km)
shoes: Icebug

On trails for 5mins then on the warm up map for the rest.

Grass / road / terrain 1:23:06 [5] *** 8.7 km (9:33 / km) +350m 7:57 / km
shoes: Icebug

And the dynamite goes boom!

Trails warm up/down 6:22 [1] 1.0 km (6:22 / km)
shoes: Icebug

Monday Aug 9, 2010 #

Grass / road / terrain warm up/down 12:30 [2] ***
shoes: Icebug

First 5 on trails the rest on the warm up map. Very green!

Orienteering race 29:17 [5] **** 3.6 km (8:08 / km)
shoes: Icebug

WOC middle quali - and boom goes the dynamite.

Trails warm up/down 21:33 [2] 3.59 km (6:00 / km)

10 PM

Stretching 9:30 [0]

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship
 
10 AM

Grass / road 20:00 [2] 4.17 km (4:48 / km)
shoes: Asics gel-1140 #2

Stretching 14:30 [0]

Saturday Aug 7, 2010 #

Note
(rest day)

12 PM

Stretching 14:15 [0]

11 PM

Stretching 14:00 [0]

Friday Aug 6, 2010 #

7 PM

Grass / road 25:00 [2] 5.25 km (4:46 / km)
shoes: Asics gel-1140 #2

Nice run south of the hotel on grass verges. I did a map walk in terrain, light walking, this morning for an hour.
11 PM

Stretching 14:30 [0]

Thursday Aug 5, 2010 #

Trails warm up/down 10:43 [2] 2.01 km (5:20 / km)
shoes: Icebug

Orienteering tempo 22:22 [4] *** 2.55 km (8:46 / km)
shoes: Icebug

Seamus planned and tagged a course for me on the model map for the middle/long quali races. The first half was climbing, some nice flat running on a slope for the middle and some green at the end.

Trails warm up/down 5:04 [2] 0.68 km (7:27 / km)
shoes: Icebug

Wednesday Aug 4, 2010 #

Note
(rest day)

Few bad sleeps since the weekend, some walking around the city for a certain persons O shoes and other last minute crap, lugging four bags (three of them pretty heavy) to the airport this morning over four bus/trains. I'm not resting up as i should be so i'll skip my easy jog today.

Tuesday Aug 3, 2010 #

Grass / road 27:35 [2]
shoes: Asics gel-1140 #2

Easy jog with Emil around his place.
11 PM

Stretching 6:30 [0]

Monday Aug 2, 2010 #

Note
(rest day)

Now for the hardest week of training.
12 PM

Stretching 15:00 [0]

11 PM

Stretching 22:30 [0]

Sunday Aug 1, 2010 #

Trails 32:15 [2] 5.86 km (5:30 / km)
shoes: Asics gel-1140 #2

11 PM

Stretching 15:45 [0]

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