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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Nov 1, 2011:

activity # timemileskm+mload
  O-training2 2:20:28 10.15(13:50) 16.34(8:36) 47228.1
  Running (road)3 2:18:32 13.81 22.22 35746.6
  Orienteering2 1:58:54 10.22(11:38) 16.44(7:14) 58325 /27c92%35.7
  Commuting4 1:20:00
  Strength1 32:026.4
  Total10 8:29:56 34.18 55.0 141225 /27c92%116.8
  [1-5]6 7:09:56
averages - sleep:63

» now

Tuesday Nov 1, 2011 #

Commuting 20:00 [0]
(sick) shoes: Basso

Monday Oct 31, 2011 #

11 AM

Orienteering race 29:37 [3] 5.57 km (5:19 / km) +133m 4:45 / km
ahr:165 max:180 shoes: Jalas FLX

SE relays
nice to have a relay event in ireland just for the fun. was considering not running because I was getting sick but decided to do it anyway, i would just not kill myself.
Lurch (me) was running first leg for a DUO team with Roz (Cousin itt) and Kyle(Uncle fester) since it was halloween. started off fast and was like whoah slow down a bit remember last week... got 1 and then let the map dictate the speed. I was unsure of whether i had to go around th4e green or what so i did a bit a the start. saw no one out there at all. orienteering was easy excapt for 7 where i had no idea where the feature was on the map. had trouble finding one or two controls when i got to the feature just cause they were a metre or 2 away from it

it was fun. we came 3rd in the end

Sunday Oct 30, 2011 #

Orienteering race 1:29:17 [3] *** 10.87 km (8:13 / km) +450m 6:48 / km
ahr:168 spiked:25/27c shoes: Jalas FLX

Munster champs.

Felt alright at the very beginning but then heading up to one I went through all the unmapped gorse and was lkike hmm this could be interesting. Got 1 fine though the boulders looked odd then i set off for two and climbed two much. I was confused as to why the description said it was going to be in a re-entrant when it was clearly on a wall but forgot about it when the code was right.
3 was then just a climbing leg
For 4 I decided i would contour and then climb but I found a sheep track that lead me astray, ie up the hill early. it felt like a terrible route when i got to the burned heather and I was slow up the last hill. the boulder the control was on was then quite dodgy.
5 was compass, using the wall below as a marker. got it fine.
6 was easy saw it from a bit before
for 7 I dropped down too much so then had to climb at the end of the leg.
8 was a nice long leg that went pretty fine, just running on the compass, went right by 21 so knew exactly where I was.
ate some jellies going up the huge hill to 9. easy control. saw kyle going to 13 so i tried to run a bit faster for a while after.
10 up the reentrant and in
11 maybe climbed a bit much at the start of the leg but then saw it
12 was the first downhill leg and I hesitated slightly at the start trying to see which hill it was on.
13-14-15-15-16-17-18 downhill so i ran fast and I got everything, really enjoyed this bit apart from momentarily on 15 when the map was really weird, 16 not working(so after this the splits are off by 1) and a huge unmapped boulder on 17
19 I wemt back up by 17 and ran all the way around the wrong side of the rock it was on
20 was easy, follow the fence, ate more jellies
21 was the end of me, back uphill and i had nothing in my legs ended up walking up this huge unmarked path but just couldnt get the legs to work properly
22 still felt wrecked contouring across the hill, missed it slightly maybe 10secs
23 was easy, past the gorse and there it was
24 into the forest and run fast down the ride til I see it.
25 was terrible, ran hard along the road and dropped into the light green forest where i should have, tried to diagonal across to the rock it was on and ended up not having gone across at all. found two large rocks not on the map searched around them, the veg made no sense, there was a load of tape for no apparent reason so I said ill go back up and try again. saw the huge boudler on my way up again then and was very annoyed.
26 went back to the tapes that were there for no reason and through the dark green (apparently theres a path on the map) past the dummy control and into 26
struggled back up to 27 annoyed about 25 not running as fast as i could, the earth walls seemed weird

pretty good race all in all. more fitness needed for the hills and maybe some fine tuning of control flow. also paying more attenetion at the end when i am tired is needed

gps died so i have no map to upload

Saturday Oct 29, 2011 #

9 AM


2 PM

Running (road) warm up/down 11:10 [1] 1.69 km (6:36 / km) +13m 6:21 / km
ahr:121 max:136 slept:9.0 shoes: Jalas FLX

Running (road) warm up/down 11:10 [1] 1.69 km (6:36 / km) +13m 6:21 / km
ahr:121 max:136 slept:9.0 shoes: Jalas FLX

jog out to the start on tramore sand dunes with roz and kyle

O-training 18:44 [2] 2.13 km (8:48 / km) +67m 7:36 / km
ahr:127 max:152 slept:9.0 shoes: Jalas FLX

putting out controls. had a fun experience where i was on the side of a fence I was clearly not allowed be without already having crossed any fences

O-training 21:33 [2] 2.04 km (10:34 / km) +53m 9:21 / km
ahr:134 max:150 slept:9.0 shoes: Jalas FLX

collecting controls

Running (road) warm up/down 18:38 [2] 2.61 km (7:08 / km) +10m 7:01 / km
ahr:136 max:144 slept:9.0 shoes: Jalas FLX

bak to the car

O-training 43:58 [2] 4.9 km (8:58 / km) +160m 7:43 / km
ahr:149 max:163 slept:9.0 shoes: Jalas FLX

course planned by kyle. after I missed the first due to not actually knowing where i was starting it was mixed. discovered i was not reading my map enough and thinking too much about running so i tried to just keep reading the map which was hard since it was really rough ou there. didnt go to one of the cause it was pointless. it was nice to do some training with controls again!


Friday Oct 28, 2011 #

Commuting 20:00 [0]
shoes: Basso

12 PM

Running (road) warm up/down 11:16 [1]
ahr:114 max:138 shoes: Asics 3020

bit of running an stretching before core

Strength (Core) 32:02 [2]
ahr:102 max:150 shoes: Asics 3020

core session with DUHAC.

tiring stuff

Running (road) warm up/down 4:37 [1]
ahr:91 max:111 shoes: Asics 3020

small warm down

Running (road) (Recovery) 20:08 [2] 4.03 km (5:00 / km) +96m 4:28 / km
ahr:149 max:160 shoes: Asics 3020

ran aorund college green for 20 mins. just sat in zone 2 taking it handy

actually ran a bit further than this cause mygps didnt find satelittes at first

Thursday Oct 27, 2011 #

Commuting 20:00 [0]
shoes: Basso

5 PM

Running (road) warm up/down 15:29 [2] 3.23 km (4:48 / km) +65m 4:21 / km
ahr:138 max:158 shoes: salomon speed cross

warm up over to the munch lap. feet felt heavy

Running (road) hills 30:19 [5] 6.13 km (4:57 / km) +88m 4:37 / km
ahr:160 max:176 shoes: salomon speed cross

5xmunich lap 1:20 rest

felt a bit heavy, like i had weights on my feet, i think it was the shoes but the intervals were faster by agood bit which is good. First one felt slow but i was like hmm that was faster than before. went a bit faster and was like that was too fast and then got into it properly. I was pretty wrecked after though

Running (road) tempo 15:45 [2] 2.84 km (5:33 / km) +72m 4:55 / km
ahr:134 max:146 shoes: salomon speed cross

jogged home

Wednesday Oct 26, 2011 #

Commuting 20:00 [0]
shoes: Basso

8 PM

O-training 56:13 [2] 7.27 km (7:44 / km) +192m 6:50 / km
ahr:146 max:172 shoes: Jalas FLX

downhil o-training with colm on glendoo in the dark. fun times again. ill do that map and controls 2moro

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