Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Nov 1, 2009:

activity	#	time	miles		km		+m
Orienteering	4	6:07:56	25.15	(14:38)	40.48	(9:05)	410
Road biking	3	3:06:39	32.54	(5:44)	52.37	(3:34)
Stretching	4	1:39:30
S & C	4	1:31:48
Trails	2	1:23:58	7.55	(11:07)	12.15	(6:55)
Grass / road	1	1:02:35	6.72	(9:19)	10.81	(5:47)
Total	7	14:52:26	71.96		115.81		410
[1-5]	6	11:41:08

3:19

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Sunday Nov 1, 2009 #

Event: Munster Orienteering Championships 2009

Trails warm up/down 7:55 [1] 0.9 km (8:48 / km)
shoes: Olway 2

6:01 up (143/152), 1:54 down (95,117)

Orienteering race 1:43:37 [3] *** 12.12 km (8:33 / km) +410m 7:19 / km
ahr:169 max:183 shoes: Olway 2

Munster champs. Race length: 10.9km, mins perkm: 9.5mpk. I only wanted to run for 60-75mins, i ran more than i ran yesterday on my "long" run.

Map. I'm getting worse at setting the map, 2-3 is not right.

Finally, time for an easy week.

Note

MOC splits here .

Note

Running this week: 8h 34m , 63.44km.

M21 - Splits

Saturday Oct 31, 2009 #

Orienteering long (afternoon) 1:50:02 [1] **** 12.59 km (8:44 / km)
ahr:131 max:161 shoes: Asics 3

Long slow run on Bull island. The first 65mins I was tagging sites with reflector tags. Then i ran on the beach to the end. I think in future i'll pay people to tag the sites for me so that i don't learn the areas before i do the trainings. Although i was trying to cheat as much as possible by ignoring the contours and using the marshes, bushes etc. If anyone wants some cash for tagging let me know.
Legs tired by the end so skipped hitting 2hours. I figure i'd like to make it to the end of this week safely. Theres plenty of time for longer runs in winter. Oh i got wee'd on by the clouds and my watch got water trapped inside the display again.

Note

http://www.mountain-runner.com/2009/10/article-pea...

Friday Oct 30, 2009 #

Road biking (morning) 33:00 [1] 10.62 km (3:06 / km)
ahr:104 max:132 shoes: Specialised

Ride before breakfast. Feeling better.

S & C (evening) 21:30 [0]

Upper body.

Road biking warm up/down (evening) 41:26 [2] 10.12 km (4:06 / km)
ahr:121 max:148 shoes: Specialised

Orienteering (evening) 1:17:15 [2] 7.72 km (10:00 / km)
ahr:135 max:163 shoes: Olway 2

Terrain run around Carrickgollogan.

Road biking warm up/down (evening) 26:00 [1] 8.31 km (3:08 / km)
ahr:109 max:129 shoes: Specialised

Thursday Oct 29, 2009 #

Stretching 14:10 [0]

Upper body.

Note
(rest day)

I think i'm about to be sick, and my head is pretty mashed up. I'll swop tomorrows rest day with todays terrain run.

Wednesday Oct 28, 2009 #

Stretching 15:00 [0]

Upper body.

Note

There's a little tiny niggle at the upper part of my left thigh, feels like a tiny bruise. It came on late last night and was there again on waking. It doesn't worry me enough to cut down training today.

S & C (evening) 23:48 [0]

Upper body.

Road biking warm up/down (evening) 30:44 [2] 6.86 km (4:29 / km)
ahr:127 max:150 shoes: Specialised

Trails (evening) 34:37 [3] 5.11 km (6:46 / km)
ahr:155 max:170 shoes: Asics 3

First half of the run was with the lads, Gerard, ColmH, Kevin and Shane. It would have being intensity 2 except for Colm and Gerard looped back to scoop me up and i got caught up in their pace while chatting.

Trails (evening) 41:26 [2] 6.14 km (6:45 / km)
ahr:138 shoes: Asics 3

Turned around on my own and ran back to the gate of 3rock. The mins per km is the same which is funny but it's due to me running mostly downhill after i left the lads.

Road biking warm up/down (evening) 15:48 [1] 5.33 km (2:58 / km)
ahr:105 max:118 shoes: Specialised

My left thigh wasn't acting up at all on the run but on the cool down and after i got off the bike it was just slightly niggly..

Tuesday Oct 27, 2009 #

Stretching 20:00 [0]

Upper body.

S & C (morning) 14:30 [0]

Lower body.

Road biking warm up/down (evening) 28:11 [2] 7.05 km (4:00 / km)
ahr:120 max:141 shoes: Specialised

Orienteering (evening) 1:17:02 [2] 8.05 km (9:34 / km)
ahr:148 max:173 shoes: Asics 3

Terrain run around Three Rock mountain and up to the Fairy castle cairn. Body was a little bit tired. I walked for 2-3 hours around town today.

Road biking warm up/down (evening) 11:30 [1] 4.08 km (2:49 / km)
ahr:104 max:118 shoes: Specialised

Monday Oct 26, 2009 #

Stretching 17:00 [0]

Upper body.
I decided to skip this mornings cycle because my waking heart rate was down way too much. The recovery run tonight will be sufficient training.

S & C (evening) 32:00 [0]

Upper body.

Grass / road (evening) 1:02:35 [2] 10.81 km (5:47 / km)
ahr:137 max:159 shoes: Asics 3

This was 1.2km shorter than planned, however a few signs from the body made me cut it short. If i want to i'll make it back up on the long run on Saturday.

Stretching 33:20 [0]

Lower body.

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