Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Dec 20, 2009:

activity

time

miles

Grass / road

3:27:39

25.12

(8:16)

40.42

(5:08)

Trails

3:11:25

16.01

(11:58)

25.76

(7:26)

Orienteering

2:17:09

8.01

(17:07)

12.89

(10:38)

Road biking

22:35

4.82

(4:41)

7.75

(2:55)

Terrain

15:00

1.35

(11:07)

2.17

(6:55)

Total

9:33:48

55.3

(10:23)

88.99

(6:27)

averages - sleep:8 rhr:48 weight:66.4kg

2:00

0:00

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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.

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