Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jan 14, 2012:

activity	#	time	miles		km		+m				load
Running (road)	4	3:37:52	27.62	(7:53)	44.45	(4:54)	650				59.4
O-training	1	2:07:05	8.03	(15:49)	12.93	(9:50)	713	9 /	13c	69%	20.0
Commuting	5	1:26:00
Orienteering	1	45:48	5.71	(8:01)	9.19	(4:59)	162				13.9
Total	11	7:56:45	41.36		66.57		1525	9 /	13c	69%	93.2
[1-5]	6	6:11:08

2:07

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» now

Saturday Jan 14, 2012 #

Commuting 10:00 [0]
shoes: Basso

to and from oing

6 PM

Orienteering race 45:48 9.19 km (4:59 / km) +162m 4:35 / km
ahr:164 max:174 shoes: salomon speed cross

Phoenix park night-o.
Just took it as a tempo. Easy enough o-ing, nice change from the usual park laps.
Missed no. 8 cause I was not paying attention after I passed Justin May

Long - Splits

Friday Jan 13, 2012 #

Commuting 18:00 [0]
shoes: Basso

8 PM

Running (road) 1:05:43 [2] 12.71 km (5:10 / km) +201m 4:48 / km
ahr:139 max:152 shoes: Asics 3020

'easy' run in the park with colm. though it didnt feel like that

Thursday Jan 12, 2012 #

Commuting 20:00 [0]

7 PM

Running (road) tempo 39:38 [3] 8.48 km (4:40 / km) +73m 4:29 / km
ahr:148 max:166 shoes: Asics 3020

Only me and ryan down today and he wa sdoing somethign different so i just ran by myself in the end.
40 mins with a 10 min poick up in the middle.
could have done with picking it up more to be honest

Wednesday Jan 11, 2012 #

Commuting 18:00 [0]

7 PM

Running (road) long 1:06:14 [2] 13.61 km (4:52 / km) +233m 4:29 / km
ahr:148 max:160 shoes: Asics 3020

lap of the park mostly with colm but him being him he had to go for longer

Tuesday Jan 10, 2012 #

Commuting 20:00 [0]

6 PM

Running (road) warm up/down 16:45 [2] 3.18 km (5:16 / km) +54m 4:51 / km
ahr:131 max:142 shoes: Asics 3020

Running (road) intervals 29:32 [4] 6.47 km (4:34 / km) +90m 4:16 / km
ahr:160 max:177 shoes: Asics 3020

6x 800m about 1:50 rest. Was pretty happy with these. I was feeling good and I seemed to be flowing through them.

Note

had to go to a bank machine suring my warm down

Sunday Jan 8, 2012 #

10 AM

O-training 1:11:17 *** 8.16 km (8:44 / km) +402m 7:01 / km
ahr:139 max:162 spiked:3/5c shoes: Jalas FLX

long training with colm h colm m johnny and conor on brockagh. Ruth had planned a course for us and put out tags and everything. quality stuff.
I had missed running orienteering liek this in wicklow

O-training 55:48 *** 4.77 km (11:42 / km) +311m 8:49 / km
ahr:137 max:154 spiked:6/8c shoes: Jalas FLX

long training with colm h colm m johnny and conor on Glendasan. Don had planned a course for us and put out tags and everything. quality stuff.
This side was a bit rougher and slower going than brockagh was

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