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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running (off-road)4 4:34:07 27.77(9:52) 44.69(6:08) 118032.4
  Running (road)4 3:24:26 21.17(9:39) 34.07(6:00) 64543.5
  Rock Climbing1 1:00:006.0
  Orienteering1 31:05 2.89(10:46) 4.65(6:41) 18316.2
  Total8 9:29:38 51.83 83.42 200898.0
  [1-5]8 8:00:52

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Sunday Feb 2 #

8 AM

Running (off-road) 2:01:35 intensity: (1:03:19 @0) + (34:43 @1) + (19:13 @2) + (1:44 @3) + (1:09 @4) + (1:27 @5) 19.35 km (6:17 / km) +607m 5:26 / km
ahr:106 max:185 shoes: Inov8 X-Talon 230 19

Long morning one with Conor and Jonny. Hellfire -> Fairy Castle. Nice in the forest but a bit windy up top. Sun came out though and really it was just an enjoyable morning. Felt good after the first hill out of Massey's. Nice to be finished early too.

Saturday Feb 1 #

9 AM

Running (road) tempo 42:38 intensity: (3:40 @0) + (18:55 @1) + (1:19 @2) + (5:08 @3) + (4:01 @4) + (9:35 @5) 8.24 km (5:10 / km) +48m 5:01 / km
ahr:143 max:181 shoes: Asics DynaFlyte2 19

Marlay parkrun

Feeling quite tired getting up but alright once I started warming up. Stayed nearer the front at the start this time and had a much better first k as a result. Had to hang on a bit more towards the end as a result probably although that could also have been due to the massively strong wind. Snuck in under 19 anyway.
Cooled down and skipped the run home due to being tired.
6 PM

Running (road) 17:33 intensity: (7:31 @0) + (10:02 @1) 3.12 km (5:38 / km) +82m 4:59 / km
ahr:105 max:138 shoes: Nvii forest 2

Felt better after a nap during the day and then down to Crone for the night-o. Jogged with Jonny as he started his run up Djouce then turned back with Conor to start.

Running (road) 3:54 [1] 0.56 km (6:59 / km) +8m 6:31 / km
ahr:120 max:137

Orienteering 31:05 intensity: (34 @1) + (51 @2) + (7:33 @3) + (21:00 @4) + (1:07 @5) *** 4.65 km (6:41 / km) +183m 5:35 / km
ahr:163 max:172 shoes: Nvii forest 2

DBN #4 Crone Woods
Some very green woods these and some extra paths. I was fairly clean, little hesitant on 3, slowing down coming into it to make sure everything was alright. Aside from that fairly easy though, apart from the fact it was night I guess. Still, lost some time on 15 not having a good attackpoint (~30s?) and 10, which was on the opposite side of the ride than I expected. Otherwise running pretty much as fast as Conor and stayed ahead on my route planning allowing time to concentrate on execution. Some fun downhill near the end, though I had a destructive torch incident about 10m from the finish line. I tripped and my torch strap to come undone and fell off. While I'm then also falling I caught the torch in one hand and saved my fall with the other, and smoothly punched the finish.

Running (off-road) 16:18 intensity: (7 @0) + (16:10 @1) + (1 @2) 2.28 km (7:08 / km) +102m 5:50 / km
ahr:129 max:145 shoes: Nvii forest 2

Cool down forest lap with Conor. heavy legs.

Friday Jan 31 #

Note
(rest day)

Thursday Jan 30 #

5 PM

Running (off-road) 1:06:03 intensity: (7:36 @0) + (25:02 @1) + (11:54 @2) + (18:28 @3) + (3:03 @4) 10.73 km (6:09 / km) +425m 5:08 / km
ahr:137 max:165 shoes: Inov8 X-Talon 230 19

Brought Anton from Blanch to Lamb Doyles where we met Conor and Matt and went for a nice easy one. Well it was supposed to be a nice easy one but my legs were fairly shot when it came to uphills. Grand on flats, downs what have you, but uphills were hard work. Kept at my own pace and it was grand. Windy up top but otherwise quite nice really. Pot luck at home after was great too.

Wednesday Jan 29 #

5 PM

Running (road) hills 1:47:27 intensity: (3:39 @0) + (1:10:59 @1) + (7:07 @2) + (6:28 @3) + (14:41 @4) + (4:33 @5) 16.08 km (6:41 / km) +498m 5:47 / km
ahr:133 max:176 shoes: Asics DynaFlyte2 19

1x 6 min, 3x Aonghus hills

warmed up with Gina and Conor as far as Lamb Doyles who were going on easy runs. Nice to have company. Then started the 6 mins from the 3rock junction. That was fine, felt like I was moving well. Then Aonghus hills:

6:30, 6:28, 6:36

So way faster than last week! Felt like I was able to cruise them almost. Just had a nice rhythm to my running, even with the big headwind bits and still quite a lot of leg burn. Really happy with my form though, none of this shoulder hunching and I was able to just stand up straight the whole way which made all difference.

Up to the masts then and down the boneshaker where I met Gina. Ran with her for a bit then.

Tuesday Jan 28 #

6 PM

Running (off-road) 1:10:11 intensity: (2:48 @0) + (55:00 @1) + (9:08 @2) + (2:07 @3) + (1:08 @4) 12.33 km (5:42 / km) +46m 5:35 / km
ahr:135 max:168 shoes: Inov8 X-Talon 230 19

Easy with Brian in Blanch. Did a full lap of the NSC, with all the fields. The lethal 6ft wire is still there. Good political chats today after the debate last night.

5x strides at the end. First one felt super weird but then I felt like I got into okay form and good leg turnover speed.

Monday Jan 27 #

Note

Back to actually making a plan!! In the 80k region for last week. Would like to hold that for a few weeks, see how the body is then build up a bit. Calves a little tight this morning. Weekend looks a bit intense.

Monday: am easy 30 mins, pm climbing
Tuesday: easy 1 hour
Wednesday: some kind of session
Thursday: easy 1 hour
Friday: rest
Saturday: am park run, pm night-o
Sunday: IMRA Castlecomer, extend to 90 mins or 80k for the week.

and that'll get January finished. Potentially will swap Tue and Wed
7 AM

Running (road) 32:54 intensity: (6 @0) + (32:48 @1) 6.07 km (5:25 / km) +9m 5:23 / km
ahr:122 max:141 shoes: Asics DynaFlyte2 19

Easy Monday morning around the local roads and parks. Sun on the way up so was able to go away from streetlights a little. Quite the chore to get out of bed and out the door but was quite pleasant once I got a few minutes in. Didn't know you could go around the back of the Luas like I did. A piece of actual infrastructure planning there. Crossing the election constituency boundary was interesting too, a few people don't seem to really know where the edge is!
7 PM

Rock Climbing 1:00:00 [1]
shoes: brown climbing

More comp problem blacks and also a red. I'm such a first try or many many tries kinda of climber it would seem. Shoes really getting better for weargin so now can pretty much wear them all the time.
Kinda hurt my arm a little doing a jumpy problem but after some ice when home it was fine.

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