Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Dec 13, 2009:

activity

time

miles

Trails

3:45:20

18.96

(11:53)

30.52

(7:23)

Orienteering

2:22:14

11.67

(12:11)

18.78

(7:34)

4 /

44%

S & C

1:53:45

Grass / road

1:50:16

13.94

(7:55)

22.43

(4:55)

Stretching

52:50

Total

10:44:25

44.57

71.73

4 /

44%

[1-5]

7:57:50

2:14

0:00

» now

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.

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