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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 13, 2011:

activity # timemileskm+mload
  Orienteering1 2:02:12 9.63(12:42) 15.49(7:53) 26923 /27c85%36.7
  O-training1 1:26:33 2.84(30:29) 4.57(18:56) 1608.7
  Strength2 1:21:4816.4
  Running3 39:04 4.24(9:13) 6.82(5:44) 626.1
  Commuting2 11:101.1
  Total9 5:40:47 16.7 26.88 49123 /27c85%68.9

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Sunday Feb 13, 2011 #

Note

the map archive is being stupid and i can't upload stuff to it and im on college computers so i cant do it from quickroute, annoying

whayhey got it to work again
11 AM

Orienteering race 2:02:12 [3] **** 15.49 km (7:53 / km) +269m 7:16 / km
ahr:161 max:178 spiked:23/27c (sick) shoes: Jalas FLX

long-o. ouch. couldnt get the HR up at all, but anyway

map

Picked up the map, went left for 1 cause i reckoned i could see it better on the way up from the fence, turns out i was right. got it nicely. going to two i veered left a little pulled by other people. 3 was easy. after i crossed the fence going to 4 and came off the hill i was looking down into the big valley where 4 was but it looked really wrong. the earthbank was actually a fence which didnt help. it looked like it was really slopy and i thought i might be in the wrong place. when i got down it turned out it was just perspective and all was good.
5 was a bit poor. i saw ciara up on the cliffs but said shes too high and looks lost ill keep going but then i went too low and back up the re-entrant to exactly where she had been. 6-7 were grand, passed don and ciara to 8, had though it was at the bottom of the valley but noticed it wasnt. 9-10 easy again. though i found it tough going up the hill out of 9.11 was grand but i wasnt looking forward to 12.
slooged up the hill to twelve and ate a jelly, the heather and stuff got really deep here and i was getting tired, slogged to 13 and then took my gel going to 14. this hill was completely horrible, deep heather and steep. struggled up it.
5 then i veered off to the left on my comapass and missed it slightly but caught it quickly. 16 was grand, 17 fine, 18 easy. put down the compass for 19 and said ive veered left before better correct right. went the distance no control, look up to see ivan with his camera...
20-22 fine again but i was really tired leaving 22. fell into this huge ditch and then waist deep into water going to 23. just about managed to keep running and i had seen mccloy was gaining on me heading across to 18. the control was easy , i saw 24 on the way but i was suffering. i maybe should ahve gone left through the field iinstead fo straight. 24, 25, 26 all grand and then the slog to the end.
good stuff i was happy with how i got around considering how my lungs felt. coughed for about 5 mins solid after but alls well

Saturday Feb 12, 2011 #

Note
(sick)

walked up knockanrea and scattered joss' ashes today

Friday Feb 11, 2011 #

12 PM

Strength 54:55 [2]
ahr:116 max:161 (sick)

Core in the gym. abs were in bits from wednesday before i started apparently but not theyre in a ery bad way. coughing kills me... good core session though
1 PM

Running 21:52 [2] 4.35 km (5:02 / km)
ahr:145 max:172 (sick) shoes: Kalenji kiprun 2000

went for a jog with the guys afterwards, just around the shorter loop. nice open out of the legs

Thursday Feb 10, 2011 #

Commuting 10 [1]

Wednesday Feb 9, 2011 #

Commuting 11:00 [1]

Note

presentation to give 2moro. not finished yet. had to skip howth and work on it.
6 PM

Strength (circuits) 26:53 [2]
ahr:121 max:159 (sick)

did circuits with the Athletics club but i was slightly late and then they ended early... poor form

Monday Feb 7, 2011 #

6 PM

Running warm up/down 9:42 [1] 1.23 km (7:53 / km) +62m 6:18 / km
ahr:128 max:146 (sick) shoes: salomon speed cross

ran up to dalkey with gina from the dart
7 PM

O-training 1:26:33 [1] 4.57 km (18:56 / km) +160m 16:07 / km
ahr:107 max:151 (sick) shoes: salomon speed cross

ran around the night-o course with gina and pointing stuff out to her and making her tell me what seh was doing
9 PM

Running warm up/down 7:30 [1] 1.24 km (6:03 / km)
ahr:124 max:147 shoes: salomon speed cross

ran back down to the dart station

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