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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Orienteering3 3:28:05 19.76(10:32) 31.81(6:33) 61336 /40c90%95.7
  Running (road)4 1:21:08 7.13(11:22) 11.48(7:04) 12610.4
  O-training2 1:07:18 5.63(11:58) 9.06(7:26) 15713.6
  Running (off-road)1 34:30 2.84(12:09) 4.57(7:33) 623.2
  Total7 6:31:01 35.37(11:03) 56.92(6:52) 95736 /40c90%122.9
  [1-5]7 6:26:45

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MoTuWeThFrSaSu

Saturday Aug 17 #

9 AM

Running (road) 12:23 intensity: (5:37 @1) + (1:49 @2) + (2:35 @3) + (2:17 @4) + (5 @5) 2.02 km (6:09 / km) +39m 5:36 / km
ahr:149 max:171

7 PM

Running (road) 24:35 intensity: (49 @0) + (22:13 @1) + (1:18 @2) + (15 @3) 3.35 km (7:20 / km) +32m 7:00 / km
ahr:122 max:154

Orienteering race 48:36 intensity: (20:08 @1) + (1:12 @2) + (2:54 @3) + (13:40 @4) + (10:42 @5) 7.54 km (6:27 / km) +132m 5:55 / km
ahr:151 max:184 shoes: Nvii forest 2

WOC relay - leg 3 - team 22nd

Feel a bit bad about this one, lost the chance to fight for top 20 by taking risks and making quite a big mistake. Made worse by the fact that 20th puts us joint on points with Italy for promotion! Physically was really good though and nice to on that position. Will have to try again in 2 years...

Friday Aug 16 #

1 PM

O-training 37:56 intensity: (20 @0) + (23:06 @1) + (1:26 @2) + (4:00 @3) + (6:22 @4) + (2:42 @5) 5.51 km (6:53 / km) +76m 6:26 / km
ahr:141 max:183 shoes: Nvii forest 2

Thursday Aug 15 #

10 AM

Running (off-road) 34:30 intensity: (2:17 @0) + (31:57 @1) + (16 @2) 4.57 km (7:33 / km) +62m 7:04 / km
ahr:121 max:148 shoes: 2019 Inov8 X-talon 212 v2

Lovely easy jog with Niamh around some paths by the coast stopping to look at the views whenever we could and just have a relaxing time. Legs not too bad after yesterday though I'd love some more sleep. Will visit the forest tomorrow and do some controls.

Wednesday Aug 14 #

10 AM

Running (road) 13:26 intensity: (10 @0) + (12:43 @1) + (33 @2) 1.93 km (6:58 / km) +19m 6:39 / km
ahr:131 max:150

Orienteering 2:06:21 intensity: (20 @0) + (9:01 @1) + (9:41 @2) + (28:48 @3) + (54:27 @4) + (24:04 @5) ***** 19.76 km (6:24 / km) +338m 5:53 / km
ahr:162 max:187 spiked:24/26c shoes: Nvii forest 2

WOC Long - 58th

1 better than my previous best. A much better run than I've had at WOC Long before. Not that reflected in the position but the gaps are much smaller, only 5 mins off 50th. Fairly pleased, mostly got the right routes (16 cost me some time though) and was good in the circles. Physically was pretty decent and kept pushing all the way to the end.

Running (road) 4:34 intensity: (11 @0) + (4:23 @1) 0.5 km (9:03 / km) +3m 8:49 / km
ahr:122 max:132

Tuesday Aug 13 #

Note

WOC Middle Q - Heat 1 - 22nd (5:30 mins of 15th)

A very stable race technically but physically I just wasn't at the races. 1,2, ok, not that hard controls but already on the way up to 3 I was feeling the the terrain was very energy draining, being very wet and sticky. I reckoned it was the same for everyone so tried to keep pushing on. In some ways my heat was maybe the easier one for 4,5,6 being not quite so vaue but I got them very nicely in any case. On 7 I was struggling, saw a control I'd seen earlier and got a bit of a rush but kept it together and kept going. Lost a few seconds dropping early on 8. Got the route right for 9 but not executed super well, little too high on the last hill, which was particularly bad cause I was dying. I didn't go super fast for 10,11 in the green and maybe could have been more agressive here. Swede came by then and I tried to hang on and keep the speed high. It was rough but. Last cliff climb was a struggle then ok to the finish.

Mixed emotions from this. On the one hand it's a better performance than I've put together at WOC before really. At the same time I think there was more. Not sure I got everything out of myself today, think I got a bit caught up in wondering about my physical shape and questioning it a bit. The orienteering was good though. Refresh now before tomorrow and get ready for a nice long one.
9 AM

Running (road) 15:18 intensity: (1 @0) + (13:28 @1) + (1:33 @2) + (16 @3) 2.13 km (7:10 / km) +33m 6:39 / km
ahr:134 max:155

Orienteering race 33:08 intensity: (8:55 @1) + (12:40 @2) + (10:25 @3) + (1:08 @4) **** 4.5 km (7:21 / km) +143m 6:21 / km
ahr:149 max:168 spiked:12/14c shoes: Nvii forest 2

WOC Middle Q - Heat 1 - 22nd (5:30 mins of 15th)

A very stable race technically but physically I just wasn't at the races. 1,2, ok, not that hard controls but already on the way up to 3 I was feeling the the terrain was very energy draining, being very wet and sticky. I reckoned it was the same for everyone so tried to keep pushing on. In some ways my heat was maybe the easier one for 4,5,6 being not quite so vaue but I got them very nicely in any case. On 7 I was struggling, saw a control I'd seen earlier and got a bit of a rush but kept it together and kept going. Lost a few seconds dropping early on 8. Got the route right for 9 but not executed super well, little too high on the last hill, which was particularly bad cause I was dying. I didn't go super fast for 10,11 in the green and maybe could have been more agressive here. Swede came by then and I tried to hang on and keep the speed high. It was rough but. Last cliff climb was a struggle then ok to the finish.

Mixed emotions from this. On the one hand it's a better performance than I've put together at WOC before really. At the same time I think there was more. Not sure I got everything out of myself today, think I got a bit caught up in wondering about my physical shape and questioning it a bit. The orienteering was good though. Refresh now before tomorrow and get ready for a nice long one.

Running (road) 10:52 intensity: (10:45 @1) + (6 @2) + (1 @3) 1.55 km (7:01 / km)
ahr:134 max:146

Monday Aug 12 #

11 AM

O-training 29:22 intensity: (8 @0) + (24:45 @1) + (4:20 @2) + (9 @3) 3.54 km (8:17 / km) +81m 7:26 / km
ahr:135 max:157

Sweet sweet model map again. Super lovely. Start at 10:07 tomorrow and I am ready to go!!

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