Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 9, 2010:

activity	#	time	miles		km		+m				load
Orienteering	2	2:03:26	11.14	(11:05)	17.93	(6:53)	671	104 /	112c	92%	47.2
Commuting	3	1:53:39	6.09		9.8		31				16.1
Running (road)	1	1:10:13	8.59	(8:10)	13.83	(5:05)	166				66.7
Total	6	5:07:18	25.82		41.56		869	104 /	112c	92%	130.0

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Sunday May 9, 2010 #

Event: Leinster championships Carlingford

Note

My place where I usually upload my maps isn't working. i must find a new one cause it was never any good anyway...

1 PM

Orienteering race 1:43:59 [3] **** 13.92 km (7:28 / km) +608m 6:08 / km
ahr:164 max:174 spiked:16/20c shoes: Jalas FLX

LOC on Carlingford. Really tough going on the hills, or so i thought anyway. My orienteering was ok, clean enough. one silly mistake when i got to the feaure but wasnt confident enough in myself to actually check that it was thefeature and look under the crag for the control so i ran away and came back a minute later. one miss on 17 cause i was tired and not paying attention as well. I was really happy with how i did 4 and 5 and 19, i just was flowing really well and felt good, as long as it wasnt really uphill...

http://tullingesk.se/kartarkiv/show_map.php?user=R...

M21 - Splits

Saturday May 8, 2010 #

5 PM

Orienteering race 1:24 [4] ***** 0.18 km (7:47 / km) +0m 7:42 / km
ahr:158 max:176 spiked:6/6c shoes: Jalas FLX

Maze-o. fun stuff beasting around trying to punch the right controls. this one went well.

Orienteering race 53 [3] ***** 0.15 km (5:53 / km)
ahr:146 max:172 spiked:5/6c shoes: Jalas FLX

more maze-o. more control spiking. had a reall good time on this one. hesitated for a second before no.6

Orienteering race 3:08 [5] *** 0.73 km (4:18 / km) +14m 3:55 / km
ahr:176 max:188 spiked:9/10c shoes: Jalas FLX

the larger micro-sprint. fun stuff hit all the controls really nice but was slowing near the end and punched the wrong one

Orienteering race 6:28 [5] *** 1.49 km (4:20 / km) +31m 3:56 / km
ahr:169 max:188 spiked:22/22c shoes: Jalas FLX

two micro-sprints. both went pretty well. one slight miss. feeling more tired...

Orienteering race 56 [3] ***** 0.16 km (5:50 / km)
ahr:144 max:172 spiked:5/6c shoes: Jalas FLX

maze-o. again missed a control... 30 second penalty was tough!

Orienteering race 3:18 [5] *** 0.77 km (4:17 / km) +16m 3:53 / km
ahr:168 max:184 spiked:13/13c shoes: Jalas FLX

the last micro-sprint of the day. ran hard but still not fast enough to do any damage to colms time at all. more control spiking...

Orienteering race 1:14 [4] ***** 0.18 km (6:51 / km) +2m 6:26 / km
ahr:150 max:176 spiked:10/11c shoes: Jalas FLX

maze-o. fun course. lots of controls and beasting. hesitated on one when i got confused about which way round my map was...

Orienteering race 58 [4] **** 0.16 km (6:03 / km)
ahr:161 max:176 spiked:8/8c shoes: Jalas FLX

short enough course of maze-o. getting easier now...

Orienteering race 1:08 [5] **** 0.19 km (5:58 / km)
ahr:160 max:179 spiked:10/10c shoes: Jalas FLX

Last maze-o. got them all nice

Friday May 7, 2010 #

Commuting 50:00 [1]

tests in the RDS again + a little detour on the way home

Note

gonna have to do lots of running 2moro so it looks like im still doing training after that big load from last saturday drops off the 7 day total...

Thursday May 6, 2010 #

6 PM

Commuting 23:39 [3] 9.8 km (2:25 / km) +31m 2:23 / km
ahr:145 max:173

got a lend of nialls commuting bike for a few mins. blasted about the park for a while. it was sooooo nice to be outside and not studying for a while!

Tuesday May 4, 2010 #

9 AM

Commuting 40:00 [1]

out to the RDS for more exams. fantastic exams i might add...

5 PM

Note

jesus I'm tired today... I guess I should go for a run I have time for it... wait what oh wait seamus is coming were going training...

Running (road) tempo 1:10:13 [5] 13.83 km (5:05 / km) +166m 4:47 / km
ahr:154 max:179 shoes: Asics Gel

run with colm and shea around the park. owwwwwww. this hurt soooo much... I died. might have been a bad idea. i guess it was fun, in some sick sick way. kinda collapsed at one point...

dinner was nice though

Monday May 3, 2010 #

Note

dammit studying. nearly forgot to eat dinner, never mind train...

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