Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 3, 2018:

activity	#	time	miles		km		+m				load
Running (road)	9	4:58:56	26.32	(11:22)	42.35	(7:04)	580				40.0
Orienteering	4	2:39:50	14.31	(11:10)	23.03	(6:56)	603	41 /	46c	89%	107.1
Hill Walk	1	1:02:38	1.37	(45:53)	2.2	(28:31)	265
Strength	1	15:00									1.5
Total	11	8:56:24	41.99		67.58		1448	41 /	46c	89%	148.6
[1-5]	10	7:10:33

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Tuesday Apr 3, 2018 #

Note
(rest day)

Tired after the weekend. As well as the races we were always out walking and exploring so it takes its toll. Really fun weekend though. An excellent trip overall (even with the phone thing). Phone update: some hiker found all my cards at the side of the road and handed them in to the tourist office. O'Boyles were still around and they somehow got the cards from there so I'll get them back as well. Phone gone forever though.

Mon - Easter 4 middle
Tues - rest
Weds- AM gym PM 60-70mins easy
Thurs- AM 30mins easy PM O training
Fri- 50-60mins easy (incl. 6 x hill sprints)
Sat- 2mile WU/CD 10 x 1km w/ 1min rest. Reps in 3:40-45.
Sun- 100mins easy

Monday Apr 2, 2018 #

Note

Lost my phone today. Put it on the car roof like an eejit after I ran as I was trying to look at the splits to see just how bad the run had been. As a results turned off data and was connected to Wifi with no outside internet so couldn't find it with Google :( My runs from today uploaded to my phone, but never reached the internet so they are gone forever too :( Also all my cards were in my phone case. Not the best finish to the weekend.

9 AM

Running (road) warm up/down 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: VJ Bold

10 AM

Orienteering race 42:48 [4] **** 4.8 km (8:55 / km) +210m 7:19 / km
shoes: VJ Bold

Easter4 - Middle
Feeling a bit sluggish but seemed like it could go ok. Fairly on edge with the oing at the start but no mistakes for the first 7. Didn't climb enough going to 8 and had bad running. Then got a random fly in my eye who took my contact up in the corner of it. Tried to fish it out but no luck. I had forgotten my spare so ran the rest of the race with no vision in one eye, which was also sore!
Didn't do terribly considering but also wasn't great physically so not the most happy with this run, but prevailed in the face of adversity. Dropped from 4th overall to 6th.

Running (road) warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bold

Tried to put in a new contact for the warm down, didn't realise the other was still in there. They got mangled together and made the situation worse so I was kinda glad I didn't have my spare with me on the race actually!
Tried to look at splits on the local wifi so turned off my phone data and had it loading the page on the car roof. Short cool down as we had to catch a ferry and forgot about the phone entirely :(

Sunday Apr 1, 2018 #

9 AM

Running (road) warm up/down 25:26 3.44 km (7:23 / km) +83m 6:35 / km
ahr:124 max:163 shoes: VJ Bold

Orienteering race 59:09 **** 8.8 km (6:43 / km) +262m 5:51 / km
ahr:161 max:175 shoes: VJ Bold

Easter 4 - day 3 M21E - Splits

Shortened long today. Body feeling a bit tired really but started confidently anyway. 1 & 2 were grand but probably pushed it a bit too much on 3, the long leg. Got a good route and worked hard enough even though the ground underfoot was really stoney, catching my 2 min man. Kept it safe on 4 and used the path around for 5. Could have gone straighter as the runnability was quite bad and actually going off the map was slightly better! Caught my 4 min and 6 min man here but they then ran away on the way to 6.
Was starting to feel the climbs and got sloppy orienteering. Decided my emergency gel was called for at 8 and didn't pay attention leaving it. So a big curve towards 9 which I then also didn't understand the circle, seeing about 5 knoll/rocks on the ground and just the one on the map. Felt like I checked them all before I found the control.
Started to get a bit back into it heading to 10 but still slow on the hill. Tried to get back to my own race heading to 11 but went a bit straighter than necessary and was slowed by the beautiful limestone pavement. Final suffer up to 12 and the character of the course changed.
Splits show that, going from in the high twenties to the low teens. Used the magnifier on 16 to good avail. Was feeling good and skipped the drink heading 17 but got the heebie jeebies when the rocky ground appeared. Stopped looked back and wasted 20s. Last bit was pure suffer. Couldn't get the leg speed up at all.

Not as good as day 1 but actually considering not feeling super strong and the few mistakes I wasn't that far down. Still some things to work on.

Running (road) warm up/down 23:05 2.61 km (8:50 / km) +5m 8:45 / km
ahr:106 max:135 shoes: VJ Bold

Saturday Mar 31, 2018 #

11 AM

Running (road) warm up/down 25:22 2.98 km (8:30 / km) +79m 7:31 / km
ahr:124 max:154 shoes: VJ Bold

Orienteering race 20:47 [5] **** 3.13 km (6:38 / km) +56m 6:05 / km
spiked:19/22c shoes: VJ Bold

GPS is a well weird. Lots of pulling

Sprint day. Felt ok.Mostly clean except for 30s on 11. Took a bit to get into the scale of the map properly at the start but went alright later. Was blowing pretty hard running up the hill to 22.

Running (road) warm up/down 21:37 3.2 km (6:45 / km) +38m 6:22 / km
ahr:115 max:136 shoes: VJ Bold

3 PM

Hill Walk 1:02:38 [0] 2.2 km (28:31 / km) +265m 17:47 / km
shoes: New Balance Vazee

Friday Mar 30, 2018 #

Event: Easter4

2 PM

Running (road) warm up/down 19:01 [1] 2.9 km (6:34 / km) +65m 5:54 / km
shoes: VJ Bold

Warm up to the start then most of the way back again getting in the distance. Sun came out and it was pretty warm actually. For the body loosened up nicely.

Orienteering race 37:06 [5] **** 6.3 km (5:53 / km) +75m 5:33 / km
spiked:22/24c shoes: VJ Bold

Easter4, day 1 - M21E 3rd - splits

Pretty fun area. Different than pretty much anything else I've orienteered on. Took a little getting used to and realised on the way to 1 so made it safe. Got the hang of it quickly and the difficult part really was the running and map reading simultaneously. Started quite aggressively really and paid for it by 6 as it was physical climbing over walls and stuff. Oing was tight, caught 3 mins on a guy at 14 and was with him for the rest. Tried to keep pushing and had a few small time losses, maybe 45s total but also fastest splits thrown in there.

Good start to the weekend.

Running (road) warm up/down 1:54 [1] 0.31 km (6:07 / km)
shoes: VJ Bold

Back to download with Ladislav Semrad whom I finished with.

Running (road) warm up/down 21:34 [1] 3.01 km (7:09 / km) +47m 6:38 / km
shoes: New Balance Vazee

Cool down, first to Shea's cabin then back to the finish with Shea. Chatted to Matija for a bit while Shea took pics then to sea, then the finish.

Stood in the sea for a bit afterwards on the way back to the hotel but it was proper cold.

Thursday Mar 29, 2018 #

10 AM

Running (road) 30:03 3.02 km (9:57 / km) +50m 9:11 / km
ahr:116 max:166 shoes: New Balance Vazee

Driving from Italy to Cres island in Croatia today so we decided to do 3 runs in 3 countries in one day. First one was in Duino in Italy. Beautiful coastal path with nice views and a cool WWII bunker looking out over the sea accessed through a cave. Put my 4x hill sprints in this run as it was a nice hill to do then on.

12 PM

Running (road) 15:41 1.78 km (8:48 / km) +78m 7:13 / km
ahr:126 max:164 shoes: New Balance Vazee

Run number 2 in Slovenia was a bit more token, visiting a large depression along the road and going down and up again. Nice to break up the drive though and a pleasant place really.

6 PM

Running (road) 17:41 2.26 km (7:49 / km) +9m 7:40 / km
ahr:128 max:159 shoes: New Balance Vazee

Lastly, from the hotel in Cres, Croatia. Along the waterfront, met Seamus and took more pics. Quite windy but in a nice way but back through the campsite to avoid the headwind.

Wednesday Mar 28, 2018 #

6 AM

Running (road) 57:32 11.82 km (4:52 / km) +76m 4:43 / km
ahr:141 max:170 shoes: New Balance Vazee

Easy incl 8x 1 min pickups.
Down by the river before sunset as a few more work hours to squeeze in today. Very cold morning at -11. Ran past a sign that said "wake up, it's spring" that made me laugh. For the pickups I concentrated on form and not going all out but moving nicely all the same. Felt good really. Afterwards then I was probably going a bit quick but it felt nice so I continued.

7 AM

Strength 15:00 [1]

10x reverse snow angels
20x eccentric calves
20x bridges on foam roller
20x dolphin kicks
unicycle abs

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