Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Mar 20, 2011:

activity # timemileskm+mload
  Orienteering1 2:10:24 10.85(12:01) 17.46(7:28) 85021 /22c95%123.9
  Commuting3 1:55:21 23.97 38.5733.0
  Strength1 50:5810.2
  Running (road)2 23:21 2.17(10:44) 3.5(6:40)3.5
  Total6 5:20:04 36.99 59.53 85021 /22c95%170.5
averages - sleep:8

» now

Sunday Mar 20, 2011 #

10 AM

Orienteering race 2:10:24 [5] *** 17.46 km (7:28 / km) +850m 6:00 / km
ahr:166 max:177 spiked:21/22c slept:8.0 shoes: Jalas FLX

Long-o in tollymore. it was long. Started off up some big climbs. didnt go too hard cause i knew i would have to keep going. happy but really suffered up to 6. 7 was some nice downhill then and then a flat open field where i knew colm was gaining on me. He passed me out when the way i went down the ride was blocked and i had to go back up to get around it. was with him at 8, then he dropped me to 9. i took the shortcut across the terrain whil he ran up the track and i gained back some ground. took my energy gel going to 9. 10 was a great control then when i saw colm miss it and i ran up the hill knowing exactly where it was. i was just watching him run around it circles great fun. I was with him then until 13 and he brake away up the hill to 14. I was happy with how i ran up the hill but i was starting to feel the distance. 14-15 were fine. through the fields to 16 and the uphill took it out oif me. I was slow to 17 then and on my way to 18 there were a load of horses blocking the road so i went in ealry but i messed it up then, dropped maybe 40 secs with the miss. for 19 the ink on my map had worn off so i was just guessing but eoin ran down too so i thought it would be fine. I completely died on the hill up then. Managed to run a bit the rest of the way but not fast enough.
fun day though really enjoyed the course.

1 PM

Running (road) warm up/down 11:36 [2] 1.65 km (7:02 / km)
ahr:135 max:156 shoes: Jalas FLX

warmed down with colm. vey sore


ran round for a bit after doing more filming with finn. tough stuff

Saturday Mar 19, 2011 #


wenf filming with finn and colm and shea. lots of running little short things and then aoround in a circle again.

Wednesday Mar 16, 2011 #

4 PM


Hit up the physio. (the cheap overworked college physio!) She had an immediate understanding of what the problem was which is good gave me insoles(like all physios) and arch exercises which i never got before. I can do short runs and should be fine by about monday ish if i don't aggravate it
6 PM

Strength (Circuits) 50:58 [2]
ahr:129 max:166 (injured) shoes: Kalenji kiprun 2000

hit up the circuits since I wasn't going to howth.

Tuesday Mar 15, 2011 #

6 PM

Commuting 44:56 [3] 18.33 km (2:27 / km)
ahr:139 max:172 (injured) shoes: Basso

Went out and did a lap of the phoenix park the opposite direction from yesterday

Monday Mar 14, 2011 #

5 PM

Commuting 16:29 [2]
ahr:123 max:166 shoes: Basso

cycled out to halls to bring back SI stuff to Brian Hollinshead, Conor hadn't put the stuff in the car so my hopes of daylight training were then dashed.
7 PM

Running (road) 11:45 [1] 1.85 km (6:21 / km)
ahr:122 max:135 (injured) shoes: Kalenji kiprun 2000

was supposed to be running with Conor but he wussed out, went for an easy jog to test out my calf, only got about 5 mins before I decided that it was in no way good for my calf and went back

Commuting 53:56 [3] 20.24 km (2:40 / km)
ahr:137 max:168 (injured) shoes: Basso

couldn't run so i did cycling training. went from halls to the phoenix park, did a lap and then home. have to raise my saddle just a tiny bit

« Earlier | Later »