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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Oct 11, 2009:

activity # timemileskm+m
  Grass / road3 2:36:45 18.2(8:37) 29.29(5:21)
  Orienteering2 2:35:11 11.67(13:18) 18.78(8:16)
  Road biking3 1:40:32 20.95(4:48) 33.72(2:59)
  S & C4 59:21
  Stretching2 59:00
  Trails1 56:45 5.59(10:09) 9.0(6:18)
  Total7 9:47:34 56.41 90.79
  [1-5]7 7:49:13

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Sunday Oct 11, 2009 #

Orienteering long 1:40:00 [2] 11.78 km (8:29 / km)
ahr:163 max:183 shoes: Olway 2

I forgot to bring a map. Run up Tonlagee in mist, towards Mullaghcleevan with less mist and back to the Wicklow gap. Marsh socks, where have you being all my life? Wet boggy run and my feet were pretty dry the whole time. The last 20mins was on grass on the side of the road because my body had enough of terrain running at that point.
Right shin was a bit sore.

http://www.mapmyrun.com/route/world/city/993125527...

Note

Running this week: 6h 08m , 57.07km.

Saturday Oct 10, 2009 #

Grass / road 1:00:58 [3] 12.0 km (5:05 / km)
ahr:167 max:183 shoes: Asics 3

Friday Oct 9, 2009 #

Road biking 30:00 [1] 10.76 km (2:47 / km)
ahr:129 max:151 shoes: Specialised

S & C 17:07 [0]

Upperbody: 2 sets, 15 reps - 2m20s rest in between.
It was drizzling rain a tiny bit and i workout outdoors in my outdoor shed. I need to fix this for future rainey days.

Stretching 27:00 [0]

Watched the moon crashing, it was crap.

Thursday Oct 8, 2009 #

Orienteering 55:11 [2] ** 7.0 km (7:53 / km)
ahr:155 max:180 shoes: Asics 3

First 10min and last 10min on trails, so 35min in terrain (avHR 161). Note to self: bring O shoes and marsh socks next time on this run.

Ran from Cruagh car park up to Glendoo and back. Found a nice semi open with young trees full of shin high heather to power through, but got scared when i heard some strong yelping. I didn't know what animal i'd come upon and if it would be angry and charge me. It turns out it was a deer with a broken leg or something because it was hobbling away with it's pack when i got close to them, even though i was trying to go around.

Wednesday Oct 7, 2009 #

Road biking warm up/down 27:05 [2] 6.82 km (3:58 / km)
ahr:136 max:153 shoes: Specialised

Home to 3rock.

Trails 56:45 [2] 9.0 km (6:18 / km)
ahr:159 max:178 shoes: Asics 3

Ticknocturnal trail run. 7 people tonight, ColmM, KierenR, NiallE, GerardB, KevinOR, LaurenceQ, and me. I broke off very early at 30mins to keep it within an hour of running. Right calf was tight all day and last night, seems looser now after the training.

Road biking warm up/down 13:27 [2] 5.36 km (2:31 / km)
ahr:134 max:154 shoes: Specialised

Cool down home, got really cold on the descent at the beginning.

S & C 16:48 [0]

Upperbody: 2 sets, 15 reps - 3m rest in between.

Tuesday Oct 6, 2009 #

Grass / road 50:01 [2] 8.83 km (5:40 / km)
ahr:150 max:172 shoes: Asics 3

Ran to Deerpark, through UCD for a tick and then back home. There was 15mins of Pose running in the middle of my run. I did strength work at the end of the run before my cool down ( the last 6mins of this run).

S & C 5:00 [0]

Hips and legs.

Note

I watched an 80s movie called Wall Street yesterday with Michael Douglas and Charlie Sheen. I got a quote:

"Every battle is won before it's ever fought".

Monday Oct 5, 2009 #

Road biking (morning) 30:00 [1] 10.78 km (2:47 / km)
ahr:124 max:147 shoes: Specialised

Stretching (morning) 32:00 [0]

Legs and hips while watching CNN.

S & C (evening) 3:45 [0]
shoes: barefeet

Pose exercises and 10meter jogs. 4 exercises.

Grass / road (evening) 45:46 [2] 8.46 km (5:25 / km)
ahr:154 max:173 shoes: Asics 3

First 14mins was pose running, avHR 160.
Again a fast start but not like yesterday. My upper calves were tight for the first half of the run. My lower quads were tight for the second half of the run. Nothing is wrong at all, it was quite a normal run, but i figure i'll record these kind of niggles and tightness because of the pose running. I might need these clues later on for some reason.

S & C (evening) 16:41 [0]

Upperbody: 2 sets, 15 reps - 2m40s rest in between.

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