Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Nov 22, 2009:

activity

time

miles

Grass / road

1:17:14

9.46

(8:10)

15.23

(5:04)

Trails

1:12:44

6.0

(12:08)

9.65

(7:32)

Road biking

1:05:52

11.17

(5:54)

17.97

(3:40)

Orienteering

28:26

2.43

(11:42)

3.91

(7:16)

Stretching

14:25

S & C

4:40

Total

4:23:21

29.06

46.76

[1-5]

4:04:16

1:44

0:00

» now

Sunday Nov 22, 2009 #

Note

4pm: this morning i walked around the Vale of Clara taking pictures and stuff. The legs felt better again this morning. I'm staring to give a damn about O now again, for the past few days i was pretty sick of it and sick of terrain running. I know now how much is too much terrain running. Also, perhaps the intervals had some part to play.

C • Or 4

Grass / road (evening) 18:57 [1] 3.02 km (6:16 / km)
ahr:138 max:177 shoes: Asics 3

Feeling better now. But still need an easy week ahead.

Note

Running this week: 3h 36m, 28.79km.

Saturday Nov 21, 2009 #

Note
(rest day)

I think i've overtrained, and luckily only a slight bit overtrained (i hope). I haven't increased my running volume compared with last year but i've done much more terrain running than ever before. I'll try to ease off for a bit and then build up again with a better balancing act between grass, trails and terrain running. Unfortunately i won't be running anything above green tomorrow on Cronybyrne which i'm incredibly unhappy about.
My legs felt better this morning than yesterday, but then i walked for 3.5 hours around Ballinastoe with Diarmuid O'Colman which made them tired.
Still, i'll take overtraining over an injury any day. I'm not feeling the best right now with my staleness towards orienteering but if i had an injury i'd be depressed every minute of the day.

:)

Friday Nov 20, 2009 #

Note

My legs are tired all day long. If i'm lucky i'll get 30mins or so jogging on grass rather than a scheduled 11km on grass.

Note
(rest day)

My legs need the rest day. Unfortunately it'll be a crap week of training but it's better than overdoing anything or getting an injury from doing something stupid while tired.

Thursday Nov 19, 2009 #

Orienteering warm up/down (evening) 10:00 [2] 1.44 km (6:57 / km)
ahr:132 shoes: Olway 2

Orienteering (evening) 10:37 [3] **** 1.25 km (8:30 / km)
ahr:148 max:163 shoes: Olway 2

NightO compass exercise on Bull island. I cut this short so early because my legs just felt really tired and flat. I could have gone a few more minutes to see if it passed but seeing as i've being tired all week and have skipped all the "extra" training like streching and strength i knew it was better to just call it a day rather than risk injury or the wrong sort of fatigue later.
I'll post the map later on.

Orienteering warm up/down (evening) 7:49 [2] 1.22 km (6:24 / km)
ahr:144 shoes: Olway 2

Cool down on the beach back to the car.

Wednesday Nov 18, 2009 #

Road biking warm up/down (evening) 11:57 [1] 4.04 km (2:57 / km)
ahr:96 max:128 shoes: Specialised

Grass / road warm up/down (evening) 13:44 [2] 2.82 km (4:52 / km)
ahr:154 max:174 shoes: Asics 3

Grass / road intervals (evening) 34:16 [4] 7.5 km (4:34 / km)
max:182 shoes: Olway 2

6*1000m at 80% (or just below the anaerobic threshold) tonight with DSD. I ran with Mark and Johnny who were running on the threshold, or at 85% so i'm told.

1st: 3:30, 964m, 173bpm
recovery: 1:23, 232m
2nd: 4:01, 977m, 175bpm
recovery: 1:07, 156m
3rd: 4:13, 978m, 173bpm
recovery: 1:11, 156m
4th: 6:49, 1560m, 172m
recovery: 1:33, 207m
5th: 4:13, 970m, 171bpm
recovery: 1:24, 234m
6th: 4:22, 994m, 170bpm
recovery: 0:30, 71m

I was pretty sloppy and hopefully can smoothen things up over the next few weeks. The first 3 i pushed a tiny bit too hard (at times up between 177-181bpm), although the avHR doesn't show it. Obviously the first was the fastest. My heart rate was on and above the threshold for the first 3, however I settled down by the middle and ran better to the end. Calfs were a little tight by the end. Oh and i went to sleep on the 4th one and ran an extra lap by a mistake.

Grass / road warm up/down (evening) 10:17 [2] 1.89 km (5:26 / km)
ahr:152 max:162 shoes: Olway 2

Road biking warm up/down (evening) 22:13 [1] 4.85 km (4:35 / km)
ahr:119 max:134

Tuesday Nov 17, 2009 #

Road biking warm up/down (evening) 21:00 [2] 4.81 km (4:22 / km)
ahr:125 max:151 shoes: Specialised

Slow and sluggish on this one.

Trails (evening) 1:12:44 [2] 9.65 km (7:32 / km)
ahr:140 max:167 shoes: Asics 3

I was a bit stale today for doing any training. So i switched training with thursday and did the trail run tonight around 3rock. I moved the scheduled Bull island training up to Thursday because i couldn't face the cycle there and back on top of the run.
I skipped the lower body strength today too.
Otherwise the trail run was fine.

Road biking warm up/down (evening) 10:42 [1] 4.27 km (2:30 / km)
ahr:113 max:127 shoes: Specialised

Monday Nov 16, 2009 #

Stretching 14:25 [0]

Upper body.

Note

Crohane Mountain Saturday Map.
Black Lakes Sunday Map.

S & C (evening) 4:40 [0]
(rest day)

Upper body.
Tiredness hit me late in the afternoon, i had wondered where it was because i should have not felt so good this morning. I drank some fluids and started to train but only managed one set here of strength. And the run i was about to do but just couldn't get out the door. I'll do ithe run on Friday instead. I probably could manage a few km now but would prefer to do a full 11km on Friday.

Note

At 9:30pm i was actually considering going for the 11km recovery grass run, energy levels were great and back to normal. However i thought the body might have being sending me a message earlier and see no harm switching my rest day on Friday to today just to be safe.

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