Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Jul 31, 2019:

activity	#	time	miles		km		+m
Trail running	17	31:16:00	143.04	(13:07)	230.2	(8:09)	8633
Cycling	3	11:34:00	130.18	(5:20)	209.5	(3:19)	3850
Running	9	7:11:45	48.4	(8:55)	77.9	(5:33)	691
Strength	4	1:41:00
Orienteering	1	58:00	4.04	(14:22)	6.5	(8:55)	320
Swimming	2	47:00	1.37	(34:23)	2.2	(21:22)
Total	31	53:27:45	327.03		526.3		13494

5:02

0:00

» now

Wednesday Jul 31, 2019 #

Running intervals 49:00 [4] 10.0 km (4:54 / km) +125m 4:37 / km

6x3min/2min intervals along the coastal cliff walk in Kilkee followed by dip in the sea. Stunning scenery! Morning we spent driving around Dingle through all Star Wars filming spots before taking the ferry to Kilkee.

Tuesday Jul 30, 2019 #

Cycling (road) 4:30:00 [2] 91.0 km (2:58 / km) +1200m 2:47 / km

Our own mini version of Ring of Kerry. Started from Kenmare and rode first to Molly's Gap. From there southwest until we reached a small narrow mountain road towards Glencar. From Glencar northeast to Dunloe and then the famous landmark road to the Gap of Dunloe and back to Molly's Gap through Black Valley and then to Glenmare. Stunning route! Drive to Dingle afterwards.

Monday Jul 29, 2019 #

Running 45:00 [1] 7.0 km (6:26 / km) +60m 6:10 / km

Easy evening run around parks in Kenmare. We had more plans for the day but they were ruined by a bus that hit my car and half of the day was spent on trying to sort things out.

Sunday Jul 28, 2019 #

Strength 30:00 [2]

Early morning session at hotel gym before the travel

Trail running tempo 50:00 [4] 10.5 km (4:46 / km) +50m 4:39 / km

6k m-pace (4:15) in Tramore Valley Park after the travel. Surprisingly easy.

Saturday Jul 27, 2019 #

Trail running (BB) 28:00 [1] 5.0 km (5:36 / km)

Morning run with Sami in Riva del Garda

Friday Jul 26, 2019 #

Trail running hills 2:33:00 [3] 18.0 km (8:30 / km) +1260m 6:18 / km

Alpe Cermis. All the way up from the valley. Ran the whole way up to the first ski station (3km) where Tour de Ski goes and walked the rest. Pretty tough climb both ways.

Thursday Jul 25, 2019 #

Trail running (hike) 2:10:00 [1] 9.5 km (13:41 / km) +200m 12:23 / km

Hike with Sami Col de Rossi - Pass Pordoi - Sass Pordoi - Sass Bece - Rifugio Viel Dal Pan - Col de Rossi.

Trail running 53:00 [2] 8.5 km (6:14 / km)

Run down from Sass Bece through Pass Pordoi along ski slopes and trails

Wednesday Jul 24, 2019 #

Trail running 1:42:00 [2] 12.8 km (7:58 / km) +500m 6:40 / km

Passo Fedaia - Rifugio Viel Dal Pan - Rifugio Fredarola - Passo Pordoi - Canazei. What a route!

Tuesday Jul 23, 2019 #

Cycling 5:02:00 [3] 89.0 km (3:24 / km) +2000m 3:03 / km

Cycling with Sami through mountain passes. Fedaia Pass - Caprile - Alleghe - Cencenighe - Pellegrino Pass - Moena - Canazei. Climb up to Pellegrino probably the hardest climb I've done. Great day out! :)

Monday Jul 22, 2019 #

Cycling (MTB) 2:02:00 [2] 29.5 km (4:08 / km) +650m 3:44 / km

MTB ride with Sami to Lago di Fedaia and back. Partly road, partly paths.

Swimming 22:00 [2] 1.0 km (22:00 / km)

Easy recovery swim and chilling in piscina :)

Sunday Jul 21, 2019 #

Trail running 3:30:00 [4] 22.0 km (9:33 / km) +1950m 6:37 / km

Dolomythes Skyrace. What a race! Probably the hardest but most amazing run I've done!

Saturday Jul 20, 2019 #

Trail running 30:00 [2] 5.5 km (5:27 / km) +65m 5:09 / km

Easy run incl. 10x30s strides. Heavy legs and out of breath. Feeling the altitude.

Friday Jul 19, 2019 #

8 AM

Running (BB) 47:00 [2] 8.4 km (5:36 / km) +100m 5:17 / km

Morning run along the cliff path above Lake Garda. Amazing views!

6 PM

Running 35:00 [2] 4.0 km (8:45 / km) +214m 6:54 / km

Easy recon run up and down the race route. Very hard climb right from the start.

Thursday Jul 18, 2019 #

Running 47:00 [3] 9.0 km (5:13 / km) +30m 5:08 / km

Fairly easy progressive run in Riva del Garda. What a beautiful place!

Wednesday Jul 17, 2019 #

Trail running 44:00 [2] 8.0 km (5:30 / km) +50m 5:20 / km

Easy evening run in Tramore Valley Park

Tuesday Jul 16, 2019 #

Note
(rest day)

Just cycling to town for Aske's farewell drinks. Fun night :)

Monday Jul 15, 2019 #

Trail running 1:55:00 [2] 13.3 km (8:39 / km) +515m 7:15 / km

Torc Mountain and Muckross Gardens with Anni. Fairly easy climb today.

Sunday Jul 14, 2019 #

Trail running 4:40:00 [2] 19.3 km (14:30 / km) +1650m 10:10 / km

Cruach Mhor - Big Gun - Cnoc Na Toinne - Carrauntoohill. Original plan was to follow the ridge from Cruach Mhor onwards to Carrauntoo but the scramble between Big Gun and Cnoc Na Peiste scared us out and we had to change the plan. Came down to the lakes from Big Gun and took then the ziczac path to Cnoc na Toinne. Amazing views!

Saturday Jul 13, 2019 #

Trail running 3:23:00 [2] 18.0 km (11:17 / km) +1121m 8:36 / km

Hungry Hill hike with Anni-Maija :) Gorgeous weather and beautiful views!

Friday Jul 12, 2019 #

7 AM

Running (BB) 53:00 [2] 9.3 km (5:42 / km) +70m 5:30 / km

Easy morning run. Anni-Maija came to Cork in the evening.

Thursday Jul 11, 2019 #

7 AM

Swimming 25:00 [2] 1.2 km (20:50 / km)

Morning swim in Bishopstown. Good start to a day but not so nice to face the traffic afterwards.

4 PM

Trail running 50:00 [4] 10.2 km (4:54 / km) +32m 4:50 / km

5x1k intervals at 4:10 pace in regional park with 2min jog recoveries, followed by a dip into Lee afterwards. Best you can do on a warm and sunny day like this! :)

Wednesday Jul 10, 2019 #

Note
(rest day)

Left achilles sore so decided to take a day off. Felt it first time Saturday morning after running on the beach and moors. It didn't bother while running so I did Carrauntoohill. After that it got worse. Funny that it's worst in the morning and gets better when you start moving. Not sure whether to run or not. It's not hurting while I run.

Tuesday Jul 9, 2019 #

Trail running 52:00 [3] 10.0 km (5:12 / km)

3k warm up, then 10min drills, and then 3 rounds of Liam’s running circuit (7min), each round followed by 800m running, and cool down. All in all 3x3min fast running, in addition to 50m sprints between the exercises.

Strength (circuit) 21:00 [3]

Circuit incl. jumping jacks, planks, squats, push-ups, lunges, crunches, knees to chest jumps, and superman. 50m running between the exercises and 800m after each round. 3 rounds altogether.

Monday Jul 8, 2019 #

Note
(rest day)

Massage. Just what I needed. Left achilles sore, right knee sore, and just general tightness in quads. Much better than after Brandon but I'm a bit worried about the achilles.

Sunday Jul 7, 2019 #

Trail running 2:06:00 [4] 15.0 km (8:24 / km) +1100m 6:09 / km

Carrauntoohill Classic. Awesome! Actually pretty tough day for me. Felt tired early on and the weather was very warm and humid, so I was sweating a lot more than usually. Climb was hard and coming down even harder. I was running pretty much with the same lads I ran with in Brandon. I was again quicker than them in the ascent but they passed me on the way down. Managed to catch a few of them on the flat downhill part at the end. 2nd lady. Went there with Ralph, Arno and Kyle and was happy to see them all finishing with a smile on their faces and in pretty impressive times too! Results: https://www.imra.ie/events/results/id/1783

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Jul 6, 2019 #

Running 32:00 [2] 7.0 km (4:34 / km)

15min warm up, then 5min drills and 2 laps of Liam’s circuit (15min in total) incl. 2x400m brisk running, and warm down with 5x30” strides. Achilles sore in the morning but okay after a warm shower.

Strength 20:00 [3]

Friday Jul 5, 2019 #

Trail running long 2:00:00 [2] 21.0 km (5:43 / km) +140m 5:32 / km

Long run on the beach and cliffs, Garryvoe Beach and Ballycotton, followed by a dip in the ocean :)

Thursday Jul 4, 2019 #

Trail running 1:05:00 [2] 11.6 km (5:36 / km)

Easy run in the regional park & swim in the Lee

Wednesday Jul 3, 2019 #

7 AM

Running (BB) 54:00 [2] 9.4 km (5:45 / km) +70m 5:32 / km

7 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Running tempo 19:45 [5] 5.1 km (3:52 / km) +22m 3:47 / km

BHAA 5K Tramore Valley Park. Feeling really tired and sluggish while warming up and pondered wether to run at all or not but then decided to give it a go and it actually went better than expected. Much easier than the 5k race two weeks ago and stomach was fine after eating only porridge and rise. Sub 20min in undulating course with gravel and 2nd place after Carol Finn :)
Results: https://www.corkbhaa.com/wp-content/uploads/2019/0...

Running warm up/down 30:00 [1] 5.2 km (5:46 / km)

Tuesday Jul 2, 2019 #

Orienteering 58:00 [2] 6.5 km (8:55 / km) +320m 7:10 / km

O event Curragh Wood. Good fun but pretty horrible vegetation in some places and not the most accurate map. Made too many mistakes and several bad route choices. Results: http://www.orienteering.ie/result2?oaction=fullSIR...

Monday Jul 1, 2019 #

Trail running 45:00 [3] 9.0 km (5:00 / km)

10min warm up, then 10min drills, and 3 rounds of circuit including 30sec exercise and 30m run in between the exercises, and 900m lap after each round (sub 4:00 pace), and 14min warm down. Exercises: jumping jacks, planks, squats, push-ups, lunges, crunches, knees to chest jumps, and superman. Good fun! :)

Strength 30:00 [2]

« Earlier | Later »