Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 12, 2015:

activity	#	time	miles		km		+m				load
Orienteering	2	1:58:27	11.89	(9:58)	19.14	(6:11)	666	33 /	38c	86%	53.1
Running (road)	4	1:24:36	9.08	(9:19)	14.61	(5:47)	126				20.6
Cycling	1	40:57	12.15	(3:22)	19.56	(2:06)	160				12.3
Stretching/Rehab	2	30:00
Strength	1	10:00									1.0
Total	7	4:44:00	33.13		53.31		952	33 /	38c	86%	87.0
[1-5]	6	4:14:00

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Sunday Apr 12, 2015 #

10 AM

Running (road) 6:30 [2] 1.1 km (5:55 / km) +44m 4:56 / km
shoes: Inov8 X-Talon 212

Orienteering race 1:20:00 ** 13.07 km (6:07 / km) +452m 5:13 / km
spiked:15/20c shoes: Inov8 X-Talon 212

Tropperstown Brown course. Long one in terms of distance, 11.3k 445m climb so I thought it was going to take a while. Was out very early as Gina had to go to work after (which is awful). This meant I was turning on a lot of the controls which was a bit frustrating, especially on the open mountain when I meant I had to stop at the controls with a Conor not too far behind! I got away from him though so the end was fine. Course was very easy in reality, there were two controls that could have been shared with the yellow, and some more that could easily be orange or light green so I have been pretty harsh in terms of spikes. Calf seems fine!

Brown - Splits

Saturday Apr 11, 2015 #

Event: IMRA Wicklow Glacial Lakes

Friday Apr 10, 2015 #

5 PM

Running (road) 25:59 [2] 4.89 km (5:19 / km) +35m 5:08 / km
shoes: Asics GT 1000

Easy one. Legs felt great and I felt like I was doing this running craic properly again. Only problem was, the red shoes still give me blisters :(

6 PM

Strength (core) 10:00 [1]

Quick core strength session.
90s plank
30 back raises
10 pushups
120s bridge (with 20s 1 leg raises)
42 crunches
60s leg lifts
30 calf raises each side

Stretching/Rehab 15:00 [0]

Thursday Apr 9, 2015 #

6 PM

Running (road) warm up/down 14:45 [2] 2.78 km (5:18 / km) +27m 5:04 / km
shoes: Asics GT 1000

Run over to the Munich hills. Feeling pretty heavy really, like I was trying to cycle when I was running. Oops.

Trying the red shoes again as my inov8's are lost in the ether between Wicklow and Dublin.

Running (road) warm up/down 19:13 2.89 km (6:38 / km) +5m 6:35 / km
shoes: Asics GT 1000

The goal today for this was to convince myself that I can run up hills again. I did that. The session was 4x( 2x270m hills 2x60m hills ) with the same climb on both sets. The recovery was walk back down the 60m.

67, 65, 21, 19, 63, 63, 19, 17, 60, 64, 19, 18

Short enough session but I am happy with it. Body started to feel good getting into it and no niggles at all which is great. Chest still a bit heavy though. I will order a new HR monitor today.

Running (road) warm up/down 14:05 [2] 2.73 km (5:09 / km) +13m 5:02 / km
shoes: Asics GT 1000

Feeling much better coming back than on the way out interestingly. Felt like a runner again. Park was a mess since everyone had finished drinking and just left their rubbish behind. Awful stuff.

Shoes were a success though.

7 PM

Stretching/Rehab 15:00 [0]

Wednesday Apr 8, 2015 #

7 PM

Cycling 40:57 [3] 19.56 km (2:06 / km) +160m 2:01 / km
shoes: Basso

Some cycling in the park. Lovely day out and was having a great time cycling around until I got a puncture. That would have been fine if I hadn't had one on the way to work this morning and on Thursday evening so I was a bit annoyed by that. Fixed it but the light was waning so had to call it a day then.

Tuesday Apr 7, 2015 #

Note

Weekly plan.

Building back up to full training
Monday - JK Relays
Tuesday - easy run
Wednesday - cycle
Thursday - hills
Friday - rest
Saturday - O-training
Sunday - Trooperstown Leinster League

Note

Cold came back at me in the evening. Chest not feeling great after cycling home and a bit headachey. Had to collect my stuff from Conor's as well so I left the training and went early to bed.

Monday Apr 6, 2015 #

Note
(sick)

Post JK.

Have caught a cold, only a head one though. It really affected me today still and I had very little energy.

Overall, with very little running done I'm not too unhappy but it could have been a whole lot better. Orienteering was good today but not confident enough in the middle. Hopefully the fitness and speed will come back quickly now.

11 AM

Running (road) warm up/down 4:04 [2] 0.22 km (18:50 / km) +2m 18:00 / km
shoes: VJ Falcon

Orienteering race 38:27 [4] 6.07 km (6:20 / km) +214m 5:23 / km
spiked:18/18c shoes: VJ Falcon

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