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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 19, 2015:

activity # timemileskm+mload
  Orienteering2 1:59:42 10.68(11:13) 17.18(6:58) 56839 /44c88%65.3
  Cycling2 1:15:31 19.65(3:51) 31.63(2:23) 22823.6
  Strength1 44:489.0
  Running (road)3 32:26 3.35(9:41) 5.39(6:01) 1045.9
  Total5 4:32:27 33.68 54.21 90039 /44c88%103.8
  [1-5]5 4:19:25
averages - rhr:46

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

12 PM

Running (road) 14:17 intensity: (4:32 @0) + (4:07 @1) + (5:38 @2) 1.97 km (7:15 / km) +96m 5:50 / km
ahr:123 max:144 shoes: VJ Falcon

Orienteering race 1:44:34 intensity: (14 @0) + (23 @1) + (18 @2) + (12:03 @3) + (1:31:36 @4) 13.88 km (7:32 / km) +566m 6:16 / km
ahr:168 max:178 spiked:18/23c shoes: VJ Falcon

I hope this works: Write up

Map

Mostly happy. Thought I didn't have the legs but apparently they aren't too far off. Stupid big mistake on 14 cost me a lot. When I felt dead in the forest it seems everyone else did too. Would like to be not 4th sometimes.

Saturday Apr 18, 2015 #

1 PM

Cycling 43:22 intensity: (3:34 @0) + (2:10 @1) + (6:58 @2) + (25:45 @3) + (4:55 @4) 20.14 km (2:09 / km) +194m 2:03 / km
ahr:148 max:174 shoes: Cannondale CAAD8

Woooooo!
New bike so I had to take it out for a quick spin in the park. Didn't go too mad as I will also do the sprint in a few hours.
4 PM

Cycling warm up/down 13:55 intensity: (58 @1) + (1:46 @2) + (4:28 @3) + (6:43 @4) 4.99 km (2:47 / km) +21m 2:44 / km
ahr:159 max:177 shoes: Cannondale CAAD8

Took the bike again and cycled to UCD. Only started my watch halfway there for some reason.

Running (road) warm up/down 5:25 intensity: (16 @0) + (16 @1) + (2:58 @2) + (1:55 @3) 1.0 km (5:23 / km) +4m 5:17 / km
ahr:146 max:160 shoes: Inov8 Road-X 255

Short easy warm up. The cycle to the event had done most of the warming up that I felt I needed. Just trying to turn on the running legs instead of cycling legs.

Orienteering race 15:08 intensity: (3:52 @0) + (6 @1) + (9 @2) + (14 @3) + (10:47 @4) 3.31 km (4:35 / km) +2m 4:34 / km
ahr:173 max:180 spiked:21/21c shoes: Inov8 Road-X 255

UCD sprint event.

Running (road) warm up/down 1:36 intensity: (26 @0) + (15 @1) + (55 @2) 0.28 km (5:49 / km) +4m 5:25 / km
ahr:129 max:145 shoes: Inov8 Road-X 255

Extremely short cool down

Cycling warm up/down 18:14 intensity: (6 @0) + (2:46 @1) + (4:39 @2) + (7:06 @3) + (3:37 @4) 6.5 km (2:48 / km) +13m 2:47 / km
ahr:149 max:174 shoes: Cannondale CAAD8

Cycled home. Kinda tired.

Friday Apr 17, 2015 #

Note
rhr:46

Hi!
5 PM

Running (road) 11:08 intensity: (2 @0) + (43 @1) + (2:02 @2) + (8:21 @3) 2.14 km (5:12 / km)
ahr:151 max:162 shoes: Inov8 Road-X 255

Hey look heart rate!
Also, hey look a run!

Went for an short one to see how the leg is. Was longer than this but I did the Gina classic and forgot to start my watch. Seemed fine, except I am massively paranoid about it so it's all I'm thinking about. Will see tomorrow what the real results were. Felt ok running, trying to keep the form decent but I feel a bit like at the JK again where I had kinda forgotten the flow of running. Hopefully I can get back to Sunday's feeling quickly.

Monday Apr 13, 2015 #

Note

Calf is deffo at me today. Damn.
8 AM

Strength (gym) 44:48 [2]

Bit of a change to the program today again. Dropped the squat weight quite significantly and added an extra rep at the end. Seemed harder somehow. Possibly because I was very tired. Apparently my calf is too sore to do more than 15 two legged calf raises which is a bit worrying.


20 25kg squats
20 25kg lunges

2x
30s 2 legged bridge on gym ball
10x 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
90s plank with one arm+leg lifts
60s side plank with 15 twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds

1x
10x 30kg assisted pull ups
5x 30kg assisted chin ups
20 25kg squats

Also foam rolled my calf.

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