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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 4, 2014:

activity # timemileskm+mload
  Orienteering3 1:49:06 11.65(9:22) 18.75(5:49) 44919 /44c43%57.3
  Running (road)5 1:22:12 8.66(9:30) 13.94(5:54) 22510.7
  Strength2 1:19:4015.9
  Rock Climbing1 1:00:006.0
  Cycling1 46:32 8.79(5:18) 14.14(3:17) 705.4
  O-training1 37:37 2.83(13:17) 4.56(8:15) 2932 /35c91%9.0
  Total9 6:55:07 31.93 51.38 77351 /79c64%104.2
  [1-5]9 6:03:53

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SuMoTuWeThFrSa

Saturday Oct 4, 2014 #

1 PM

Running (road) warm up/down 7:41 [0] 1.11 km (6:56 / km) +4m 6:48 / km
ahr:92 max:116 shoes: VJ Falcon

Orienteering race 1:06:23 intensity: (4:59 @0) + (6 @1) + (13 @2) + (3:36 @3) + (57:29 @4) *** 11.52 km (5:46 / km) +189m 5:20 / km
ahr:171 max:181 spiked:18/25c shoes: VJ Falcon

NIOC.

Felt pretty good and was running pretty fast mostly. Spiking was very poor and often was hesitating in the control circle.
Dropped 1 min on 11 being dumb.

Lots of positives to take. Speed is getting better and much closer to Darren and Conor than this time last year.
4 PM

Orienteering race 3:48 intensity: (48 @0) + (14 @1) + (29 @2) + (16 @3) + (2:01 @4) 0.84 km (4:31 / km)
ahr:150 max:178 shoes: VJ Falcon

Sprint Relay leg 1.

Short so running hard. Was with James Millar mostly and had to push hard to beat him at the end.

Orienteering race 5:10 intensity: (15 @0) + (6 @1) + (8 @2) + (38 @3) + (4:03 @4) 1.07 km (4:49 / km) +11m 4:35 / km
ahr:167 max:178 shoes: VJ Falcon

Sprint Relay last leg. Went out just in front of Conor. Was ahead of him, then he had a very slightly better line and was just in front of me. I decided to go around the green and lost like 20m. That was it then and couldn't catch him again. He knocked the box off the last control too which cost me time!

1 - Splits

Friday Oct 3, 2014 #

Strength 39:24 [2]
shoes: Asics Gel 1170

Feeling pretty tired today.

75s plank
45s side plank
30x calf raises on step
30x side leg raises each side
30x inside leg raises
16x push ups
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
30x back ups
30s x side-to-side back ups
60s one leg lifts
32x crunches
20x platform leg dips
1x10 1 legged bridge extensions
1x10 1 legged bridge raises
10x back extension doggys
10x side lift doggys

20x 30kg front lat pull downs
20x 30kg back lat pull downs

5x 20kg assisted pull ups
4x 20kg assisted chin ups
4x 20kg assited tricep dips

Thursday Oct 2, 2014 #

Note

I think that was worth it. Feeling up to doing something today and even handily there are some o-intervals on. Excellent.
5 PM

Cycling 23:11 intensity: (12:53 @0) + (4:57 @1) + (4:27 @2) + (54 @3) 7.14 km (3:15 / km) +68m 3:06 / km
ahr:119 max:167 shoes: Basso

Cycle out to deer park

O-training intervals 37:37 intensity: (10:39 @0) + (2:09 @1) + (9:28 @2) + (7:34 @3) + (7:47 @4) 4.56 km (8:15 / km) +29m 8:00 / km
ahr:141 max:181 spiked:32/35c shoes: Asics Gel 1170

O-intervals in Deer Park with UCDO. Good fun. 5 intervals of roughly 1km in length. Rests were long enough. Orienteering was good mostly. A few misses when I was getting a bit tired but nothing major. Got the 2 wis on the short ones so all well.

Running (road) warm up/down 4:54 intensity: (1:50 @0) + (1:00 @1) + (2:04 @2) 0.65 km (7:34 / km) +2m 7:27 / km
ahr:125 max:142 shoes: Asics Gel 1170

Picking up kites. Mostly leaving the warm down for the cycle.

Cycling 23:21 intensity: (3:06 @0) + (7:37 @1) + (8:31 @2) + (4:07 @3) 7.0 km (3:20 / km) +2m 3:20 / km
ahr:135 max:158 shoes: Basso

Cycle home

Wednesday Oct 1, 2014 #

Note
(rest day)

Throat still a bit sore. I'll take today off and should be back in action tomorrow.

Tuesday Sep 30, 2014 #

Note
(rest day)

Throat is sore. Looks like tonsilitis. Will try head to the doctor today to see what the story is.

Monday Sep 29, 2014 #

Note

September seems to have gone pretty well really. Biggest month in hours since 2011 sometime.
Looking forward to some competitions now in Oct!

Monday - am gym, pm run to climbing, climbing, run hom
Tuesday - crusaders intervals
Wednesday - have opticians appointment. Will be home late. Cycle probably.
Thursday - either hills or mile reps
Friday - am gym
Saturday - NI Champs + training
Sunday - Training
8 AM

Strength 40:16 [2]
shoes: Asics Gel 1170

Feeling pretty tired today.

60s plank
45s side plank
25x calf raises on step
30x side leg raises each side
30x inside leg raises
15x push ups - woo no wrist pain
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
30x back ups
30s x side-to-side back ups
60s one leg lifts
32x crunches
10x platform leg dips
1x10 1 legged bridge extensions
1x10 1 legged bridge raises
10x back extension doggys
10x side lift doggys
20x air cycling

20x 30kg front lat pull downs
20x 30kg back lat pull downs

6x 30kg assisted pull ups
5x 30kg assisted chin ups
5x 30kg assited tricep dips
6 PM

Running (road) 20:36 intensity: (58 @0) + (7:57 @1) + (11:10 @2) + (31 @3) 3.94 km (5:14 / km) +48m 4:56 / km
ahr:135 max:152 shoes: Asics Gel 1170

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

9 PM

Running (road) 21:08 intensity: (34 @0) + (8:05 @1) + (12:29 @2) 4.16 km (5:05 / km) +1m 5:04 / km
ahr:135 max:146 shoes: Asics Gel 1170

Sunday Sep 28, 2014 #

12 PM

Running (road) warm up/down 27:53 intensity: (7:13 @0) + (8:00 @1) + (9:28 @2) + (3:12 @3) 4.08 km (6:50 / km) +170m 5:40 / km
ahr:129 max:162 shoes: Inov8 X-Talon

Jog to the start with Conor and Eoin.

Orienteering 33:45 intensity: (18 @0) + (13 @1) + (2:08 @2) + (5:09 @3) + (25:57 @4) 5.32 km (6:21 / km) +249m 5:09 / km
ahr:166 max:180 spiked:1/19c shoes: Inov8 X-Talon

Three Rock LL middle training.
Want to get more middle training in so took some all controls maps and planned a course entirely in the forest. Did 1:30 start intervals to simulate racing, order was Eoin, Conor and I.

Went off pretty hard with the idea of getting into oxygen debt to make the orienteering hard. It worked and in this lovely new piece of forest (for me anyway) I had a great time. Was a bit right for 1 but corrected ok. A bit high for 5 and saw Eoin running along the road. Went slowly into it.

Then there was a climb. Eoin gone and I tried to power. Had to walk a bit but felt good. Short control and then more climb. This one on the marsh was weird and seemed too high and north. Didn't lose time anyway.

There was a transition leg then to get to the next piece of forest. The lads had problems seeing the path up to it apparently but I got to see Conor coming down it and having a huge hesitation. Went left then around the semi-open. Gained nearly a minute on Conor here. Could see Eoin punching the control but nothing else.

Was really smooth through the next section, again new forest for me. Running strongly on the hills I felt.

Then the last piece, bit of a climb on the road and some short controls. Run to the finish. Just pipped Conor in the end (I think, he hasn't uploaded yet).

Really fun course I thought (yes, complimenting myself!). Nice to have the high intensity and lots of controls.

Map

Middle - Splits

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