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Training Log Archive: roar

In the 7 days ending May 6:

activity # timemileskm+mload
  Running (road)6 3:40:12 22.77(9:40) 36.64(6:01) 38734.2
  Orienteering3 2:45:48 14.06(11:48) 22.62(7:20) 73259 /66c89%78.2
  Total6 6:26:00 36.82(10:29) 59.26(6:31) 111959 /66c89%112.4
  [1-5]6 6:10:49
averages - sleep:9.3 weight:80.5kg

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Sunday May 6 #

1 PM

Running (road) warm up/down 19:21 intensity: (9:05 @0) + (7:58 @1) + (2:18 @2) 2.77 km (6:59 / km) +176m 5:18 / km
ahr:115 max:149 shoes: VJ Bold 8

Orienteering race 1:48:59 intensity: (10 @0) + (1:56 @1) + (16:43 @2) + (56:38 @3) + (33:32 @4) *** 13.55 km (8:03 / km) +530m 6:44 / km
ahr:158 max:170 spiked:23/28c shoes: VJ Bold 8

IOC Long - M21E - Routegadget



Long day at the office. Started well, tried to pace it but somehow had a top class split up to 4. Couldn't quite hold it for the whole race and Marcus only got ahead of me in results terms on 17. Miss for me on 22 didn't help. Bit reminiscent of my 4th in 2015 really.

Running (road) warm up/down 14:20 intensity: (1:46 @0) + (12:34 @1) 2.14 km (6:42 / km)
ahr:112 max:126 shoes: VJ Bold 8

Saturday May 5 #

4 PM

Running (road) 19:16 intensity: (7 @0) + (13:51 @1) + (3:42 @2) + (1:28 @3) + (8 @4) 2.54 km (7:35 / km) +33m 7:07 / km
ahr:133 max:163 shoes: VJ Bold 8

Got off the organised bus 10 mins before my start. Straight to the tent dumped my kit and headed to the start where I managed to convince the organisers, Josh & Colm H to all start 10 mins late. Cillin and Marcus had been on the same bus and were also fine with it. That meant I had enough time to warm up so did that. Felt good, but took a little time to reset the brain properly. Got to the right place though after a bit though.

Orienteering race 40:36 intensity: (1 @0) + (24 @1) + (6 @2) + (28 @3) + (28:33 @4) + (11:04 @5) ** 5.47 km (7:26 / km) +187m 6:21 / km
ahr:168 max:176 spiked:16/18c shoes: VJ Bold 8

IOC middle - 8th Irish (incl 20s) - Routegadget



Started well, ground was soft do knew immediately or would be a grind. 1 was easy, climbed ok to 2 though came slightly above it, maybe 10s. Then the course was easy for a while.
Tried to dig deep down the hill and was working hard, though didn't feel like I was moving all that much. Knew that everyone would be in the same boat so it was ok.
7 was the next thinking I really had to do, but I saw the pass with the crags and then or was easy. Still fighting for 8 & 9 then.
Saw Colm & Josh ahead of me too 10. Tried my damnedest but was still reduced to a walk.
11 I had to read the map, seemed lower than I anticipated and I came around it a little.
More suffer climb in bog to 12 and I was Fighting pretty hard mentally. Reached the limit on 13 and just ran past it, looking for a hill that didn't exist because of the new map symbol no one told us about. Dropped 47s according to splits browser but it was less than that really.
Then back to trivial orienteering. See 14 once up the hill out of 13. 15 was climb to the very top. Follow the power lines to 16 (though it was confusing as hell with the turf cutting symbol). 17 was seen from the road and then last control. No speed on the legs to finish.

Disappointed with the result but I really tried hard and left what I could put there, so also satisfied I did my best. Kinda weird mix... Course was way too easy and some of the blame for that probably lies with me being technical standards director but not sure what I could have done about it. The M10 course was waaaaaaay too hard do some work to do somewhere. Anyway, reset the system and recover food the long now.

Running (road) 11:56 intensity: (1:58 @0) + (9:58 @1) 1.43 km (8:21 / km) +27m 7:38 / km
ahr:114 max:135 shoes: VJ Bold 8

Cool down. A bit with Colm M but mostly headed up the road with Marcus. Not much power left in the legs, they'll need some rest before tomorrow.

Friday May 4 #

7 PM

Running (road) warm up/down 15:10 intensity: (1 @0) + (7:30 @1) + (34 @2) + (3:11 @3) + (3:54 @4) 2.38 km (6:23 / km)
ahr:146 max:166 shoes: New Balance Vazee

Warm up, easing out the legs after driving to Sligo. Few drills and strides and felt ready for a nice little cruise.

Orienteering race 16:13 [4] ** 3.61 km (4:30 / km) +15m 4:24 / km
spiked:20/20c shoes: New Balance Vazee

IOC sprint - 13th - map

Cruised around as per the plan. Not the most interesting course but really nice to get a little hit out. As per usual HR didn't pair just for the race. Few oddities, notably #3 which was on one side of the uncrossable fence but was actually "in" the fence with no clarity from the descriptions. Drew with Marcus so obviously perfect pacing.

Running (road) warm up/down 12:07 intensity: (14 @0) + (11:53 @1) 1.74 km (6:58 / km) +32m 6:23 / km
ahr:123 max:137

Cool down with Marcus and Paul. Jogged up the road and found a speed sensor. Paul hit 32kph on the downhill.

Thursday May 3 #

7 AM

Running (road) 36:01 intensity: (1:48 @0) + (28:29 @1) + (25 @2) + (1:56 @3) + (3:23 @4) 6.12 km (5:53 / km) +52m 5:39 / km
ahr:129 max:166 shoes: New Balance Vazee

Easy over to Stabby. For like the 4th time I've decided to go to Stabby a train came and the level crossing closed. Today I wanted to go enough that I did an extra loop and got there just as it opened. Sun shining and did a lap of the elljusspår. Very nice and legs feeling good as I woke up. Finished with 4 strides and I'm pretty ready for a few races this weekend. Looking forward to it.

Wednesday May 2 #

8 AM

Note
slept:8.5 weight:80.6kg

Recovering from an all nighter takes longer than it used to when I was young.
6 PM

Running (road) 49:45 intensity: (36:24 @1) + (3:35 @2) + (5:08 @3) + (4:38 @4) 9.61 km (5:11 / km) +57m 5:02 / km
ahr:138 max:167 shoes: New Balance Vazee

Easy one out to Gränby. Nice enough evening and included 8x 1min pick ups with 1 mins rest, mostly concentrating on form and feeling like I had a nice flow running. Still feel a little low on sleep but the legs were great. Saw a hare.

Tuesday May 1 #

8 AM

Note
slept:8.5 weight:80.7kg

Tired today

Monday Apr 30 #

8 AM

Note
slept:11.0 weight:80.2kg

What a sleep. Very needed as didn't get a lot over the weekend. Sunday morning got pretty exciting with the club finishing 2nd. Felt like I got a bit of form back together and decent orienteering so good position going into next weekend.

Mon- 40-45mins easy
Tues- Rest
Weds- 45-55mins including 8x1min pickups with 1min easy between efforts
Thurs- am 30mins easy + 4x100m strides. All evening will be spent flying to Ireland
Fri- IOC Sprint
Sat- IOC Middle
Sun- IOC Long
Mon- IOC Relay
6 PM

Running (road) 42:16 intensity: (1 @0) + (31:42 @1) + (1 @2) + (3:20 @3) + (7:12 @4) 7.91 km (5:21 / km) +10m 5:19 / km
ahr:132 max:168 shoes: New Balance Vazee

Mostly grand through the day but after stopping working was feelig pretty tired. Took some motivation to get out the door but did it anyway. Nice evening with the sun out and a light breeze. Not moving fantastically at first and felt stiff but loosened up after a bit and in the end had a nice run.

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