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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Oct 25, 2009:

activity # timemileskm+m
  Orienteering4 5:15:03 23.2(13:35) 37.33(8:26)2 /3c66%
  Stretching7 4:47:52
  Road biking4 3:43:19 43.58(5:07) 70.14(3:11)
  S & C4 1:50:20
  Trails2 1:37:56 8.58(11:25) 13.81(7:05)
  Grass / road1 1:08:31 7.46(9:11) 12.0(5:43)
  Total7 18:23:01 82.82 133.282 /3c66%
  [1-5]6 11:44:49

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Sunday Oct 25, 2009 #

Stretching 19:20 [0]

Upper body.

S & C (midday) 15:10 [0]

Lower body and a bit of core.

Orienteering long (midday) 1:50:17 [2] 12.06 km (9:09 / km)
ahr:150 max:170 shoes: Olway 2

I took a long run around Fairy Castle starting from a part i've never run in before, over half of it were virgin footsteps for me which was refreshing in what is such an overused area of my training arsenal. Terrain was forest and heather and a small bit of trails. I found out the heather around the back of Fairy Castle is perfect for training in, not too low and not too high. Just right.

Here is a map of the run.

Stretching 23:00 [0]

Lower body.


Running this week: 8h 01m , 63.14km.

Saturday Oct 24, 2009 #

Stretching 19:00 [0]

Upper body.

Trails warm up/down 21:47 [2] 3.11 km (7:00 / km)
shoes: Olway 2

10mins at beginning (avHR139), 11mins at the end (159 avHR)

Orienteering 40:08 [3] 5.9 km (6:48 / km)
ahr:171 max:182 shoes: Olway 2

Terrain run on Carrickgollogan. Here's a map of my route.
I had a map of a Jukola 2010 training area where i was practising choosing routes for longish legs, it was kind of hard because the resolution wasn't great. I scanned the original map into ocad, planned a course, and printed the map. Here's the map in good resolution. There should be alot less tracks on the Jukola competition map.
The Carrickgollogan terrain was great, soft and lots of up and downs in short distances like in Scandi. I wasn't finding it easy to plan at moderate speed. I kept taking ages to plan a route, and i kept slowing down to give myself less bounce and less trees to dodge.

Orienteering 13:17 [2] 1.48 km (8:59 / km)
ahr:167 shoes: Olway 2

I slowed down from intensity 3 as i felt it was enough. But stayed in terrain until the last 11mins where as i said before i cooled down on trails.

At the end of this part i saw a fire and some sheets thrown over a few trees. I went to investigate and 2 guys were in camo and just chilling out listening to tunes and chilling out. They knew what they were doing too with the bivouac. Then this third guy came out of no where, like it was a magic trick he appeared out of thin air. He was there the entire time but i was too tired in my eyes to see him with full camo on because he didn't move for 2mins. ha!


Oh i didn't notice the ankle at all today. Didn't even remember to note anything about it on attackpoint. So all good signs.

Friday Oct 23, 2009 #

Stretching 21:00 [0]

Upper body.


After my sleep i feel the ankle twinge has healed quite alot. It still needs to be healed a little more so will be taking it very easy today when walking and hopefully on waking tomorrow i can do my run without any niggle.


The ankle is stiffening up at middday. I'm considering skipping my cycle and strength work now. Feck!

S & C 32:00 [0]

Upper body.

(rest day)

I've skipped any biking or swimming as well as leg strength work today just to give the ankle every chance to heal in time for tomorrow.

Thursday Oct 22, 2009 #

Stretching 19:00 [0]

Upper body.


I've a little twinge on the left inside ankle on the upper part. But i can't press it and get pain, it only twinges when i walk or run. Very mild. I think it's from last nights stretching, one of the stretches i do i was thinking i grab my foot too hard.

Road biking warm up/down (evening) 44:02 [2] 16.54 km (2:40 / km)
ahr:124 max:144 shoes: Specialised

Both cycles were border line intensity 3. But not really.

Orienteering (evening) 1:14:38 [2] **** 9.8 km (7:37 / km)
ahr:138 max:157 spiked:2/3c shoes: Olway 2

First 25mins Orienteering, then the rest was a jog up and back on the beach.

I did nightO on Bull island with a contour only map. I was testing out reflector canes i fashioned from material used on traffic cones (someone else stole it for me by the way..). The canes worked a treat, possibly too good. I'll draw up 10 or so trainings and put all the reflector canes out in one long run some time soon.
Ankle niggle was present for the run but it doesn't hurt to run on. It's just there.

Road biking warm up/down (evening) 52:25 [2] 16.02 km (3:16 / km)
ahr:122 max:144 shoes: Specialised

It took 9mins to get ready to leave.
I was a little tired after the run, stopped at Esso and had the best yogurt banana and walnut flapjack known to mankind.

Stretching 24:00 [0]

Lower body.

Wednesday Oct 21, 2009 #

Stretching (morning) 20:00 [0]

Upper body.

Road biking (morning) 20:20 [1] 6.22 km (3:16 / km)
ahr:117 max:139 shoes: Specialised

Lashing rain. I got some water stuck inside the display of my Garmin. Damn. Anyone know if it goes away or if my watch will always be fecked?

S & C (evening) 29:20 [0]


Road biking warm up/down (evening) 29:30 [2] 6.79 km (4:21 / km)
ahr:131 max:159 shoes: Specialised

Trails (evening) 1:16:09 [2] 10.7 km (7:07 / km)
ahr:144 max:164 shoes: Asics 3

ColmM, Kevin and Shane doing the usual. Bullet rain on the saddle trail was the highlight of this run. However, only 10% of the run was it raining.
Shins were a little niggly for a few minutes half way. They settled down though, i don't think i've felt them for the past few days now that i think about it.

Road biking warm up/down (evening) 16:02 [1] 5.36 km (2:59 / km)
ahr:117 max:133 shoes: Specialised

Stretching 30:00 [0]

Lower body. Watching the end of Pride and Glory.

Tuesday Oct 20, 2009 #

Stretching 23:00 [0]

Upper body. Watching balloon hoax peoples' lawyer on Larry King.

Road biking warm up/down 19:30 [2] 4.8 km (4:04 / km)
ahr:122 max:137 shoes: Specialised

Orienteering 1:16:43 [2] *** 8.09 km (9:29 / km)
ahr:146 max:172 shoes: Olway 2

3rock terrain run. Next time bring marsh socks and gaitors.

Road biking warm up/down 11:30 [1] 4.25 km (2:42 / km)
ahr:108 max:136

Stretching 29:00 [0]

Lower body.

Monday Oct 19, 2009 #

Road biking (morning) 30:00 [1] 10.16 km (2:57 / km)
ahr:112 max:139 shoes: Specialised

Cycle before breakfast.

Stretching (morning) 26:00 [0]

Upper body.
While having breakie and watching sky news.

S & C (evening) 33:50 [0]

Upper body.

Grass / road (evening) 1:08:31 [2] 12.0 km (5:43 / km)
ahr:141 max:155 shoes: Asics 3

Stretching 34:32 [0]

Lower body before bed.

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