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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 27, 2014:

activity # timemileskm+mload
  Running (road)3 1:48:04 8.56 13.78 36051.3
  Orienteering3 1:28:50 8.89(10:00) 14.3(6:13) 19547 /50c94%64.3
  Rock Climbing1 30:003.0
  Cycling1 30:006.0
  Strength1 27:535.6
  Total9 4:44:47 17.45 28.08 55547 /50c94%130.2
  [1-5]9 4:44:39

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Sunday Apr 27, 2014 #

Orienteering race 22:34 [4] ** 4.2 km (5:22 / km)
spiked:12/12c shoes: Inov8 X-Talon

Relay Event in Malahide.
Had a team of Shorts, Ruth ran first on short course, came back in second just behind Mary O'Connell. Myself and Clodagh Moran went out together.

I tempo'd around the course. Felt really good running mostly and it was a nice day.

Gave Conor a serious lead on the last longest leg.

Saturday Apr 26, 2014 #

Orienteering race 34:44 [4] *** 5.4 km (6:26 / km)

Event in Castlecomer Demesne. Ran it pretty hard in order to make sure I had the race intensity orienteering down and I did pick up on a few things I will need to watch next weekend. Was a nice little area really except for the way to 11. Never found the path and ended up going straight. Of course the light green on the map actually meant that it hadn't been mapped as opposed to there was nothing there. Passed some unmarked lakes and streams. Eventually came out somewhere and got it ok in the end.
12 PM

Running (road) warm up/down 10:00 intensity: (8 @0) + (1:40 @1) + (2:11 @2) + (6:01 @3) 1.65 km (6:03 / km) +20m 5:42 / km
ahr:147 max:159 shoes: Inov8 X-Talon

Running (road) warm up/down 4:52 [2] 0.66 km (7:23 / km) +4m 7:10 / km
shoes: Inov8 X-Talon

Friday Apr 25, 2014 #

Rock Climbing 30:00 [1]

Clibing in Gravity. Pretty wrecked. Didn't stay too long. Went home and was in bed before 9:30.

Thursday Apr 24, 2014 #

Running (road) warm up/down 13:20 [2] 2.73 km (4:53 / km) +46m 4:30 / km
shoes: Inov8 X-Talon

Warm up over to the magazine.
GPS is currently in hand held mode only so I didn't bother with it.

Running (road) hills 12:00 [4]
shoes: Inov8 X-Talon

"Easy" hills, as much as that is a thing.
Body was pretty sore from yesterday so I did 5 reps of the long way to the top and straight down. No times as no GPS but that's fine cause it was just to try and make sure the legs keep moving.

Running (road) 13:46 [2] 2.74 km (5:01 / km)
shoes: Inov8 X-Talon

warm down home

Wednesday Apr 23, 2014 #

Running (road) 10:00 [2]
shoes: Inov8 X-Talon

Some jogging before the start, mostly with Kev.

Running (road) race 32:36 [5] 6.0 km (5:26 / km) +290m 4:23 / km
shoes: Inov8 X-Talon

Bray Head Hill run.
Started ok but very rapidly got very tired. Was suffering a lot coming to the first summit. Try to get some rest on the downhill bit but the climb to the second top just seemed to keep on going and I was not going anywhere fast. Eventually got there and staggered down the first steep bit. Hung on back to the next top, only one guy got past me but I was suffering. Couldn't see either, glasses were getting foggy and sweaty.
Eventually got to the last downhill and passed out about 15 people here. They were all going so slowly. Passed Mike Long just before the gate so had to push the finish to keep him behind.

Tough but good. Felt the gym this morning (+ JK + EOC i suspect).

Running (road) warm up/down 11:30 [2]
shoes: Inov8 X-Talon

Warm down with Colm, Cillin and a very happy Gina. She had a pretty good run and was happy to beat Ruth.
8 AM

Strength 27:53 [2]

20s plank with leg raises
45s side planks with rotations + leg lifts
60s air cycling
25x calf raises on step
20x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20x back ups
20x situps

2 x 30kg front lat pull downs
2 x 30kg back lat pull downs

Feeling pretty wrecked. Skipped one set of legs cause of hill run tonight.

Tuesday Apr 22, 2014 #

Cycling 30:00 [2]
shoes: Basso

Body feeling tired today.

Cycle out to Terenure to meet Ruth to look at some 1:15000 sample maps for IOC.
No I am not cheating, it is only the map sample that is available on the internet. The organisers are all over 40 and wanted a younger persons opinion on the readability.

Monday Apr 21, 2014 #

10 AM

Orienteering race 31:32 [5] *** 4.7 km (6:43 / km) +195m 5:33 / km
spiked:16/18c shoes: Inov8 X-Talon

JK Relay

Started well, with Jack M in the run out. I wished him luck, the nice guy that I am.

Died on the last loop, try as I might to hang on to William Gardner.
Put Colm out in 8th. He came back 10th. Pretty happy with 10th at JK in the Trophy. 5th next year is the plan.

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