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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 24, 2015:

activity # timemileskm+mload
  O-training2 1:21:55 6.4(12:48) 10.3(7:57) 1348.2
  Rock Climbing1 1:00:0012.0
  Orienteering1 50:06 5.76(8:42) 9.28(5:24) 120 /23c86%37.1
  Running (road)1 11:06 1.09(10:09) 1.76(6:19) 12.2
  Strength1 2:000.2
  Total5 3:25:07 13.26 21.34 13620 /23c86%59.7
averages - sleep:7

» now

Saturday Oct 24, 2015 #

2 PM

Running (road) warm up/down 8:19 [2] 1.32 km (6:19 / km) +1m 6:17 / km
shoes: VJ Falcon

Orienteering race 50:06 intensity: (30:06 @4) + (20:00 @5) ** 9.28 km (5:24 / km) +1m 5:24 / km
spiked:20/23c shoes: VJ Falcon

NIOC Magilligan

Mostly pretty good orienteering from me. Happy with the focus but the legs weren't quite up to the pace necessary.

Running (road) warm up/down 2:47 [2] 0.44 km (6:18 / km)
shoes: VJ Falcon

Tuesday Oct 20, 2015 #


Stuck in work pretty late today and missed intervals. This combined with being very tired meant I did no training.

Monday Oct 19, 2015 #


Another decent week last week. Would have been nice to get a run on Sunday but after putting out controls and helping and the match (disappointing) being on it was fine. Legs kinda tired today.

Monday - Climbing & run home
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - 90 mins in the park.
Friday - Rest day
Saturday - NIOC
Sunday - IOC Middle

Then travelling to Istanbul at 05:40 on next Monday morning.
8 AM

Strength 2:00 [1]

calf lowers
20x straight leg
20x bent leg
6 PM

Rock Climbing 1:00:00 [2]
shoes: Five Ten

Climbing Gravity with Killian, and Brian and Aileen showed up as well. There were new flags so was mostly doing those while they are not stupidly greasy. Managed the get the roof one which I was pretty happy with. Then was doing some comp wall problems. The balance one was super fun.

I ended up not running home because I drove to the airport to collect Gina as a surprise. Her plane was then delayed.

Sunday Oct 18, 2015 #

8 AM

O-training 1:11:16 [1] 8.08 km (8:49 / km) +95m 8:20 / km
ahr:121 max:126

The running part of putting out controls for the curragh event
3 PM

O-training 10:39 [1] 2.22 km (4:47 / km) +39m 4:24 / km
ahr:120 max:124

The running part of taking them in. I might have included some driving somewhere.
5 PM


Event went fairly well today considering it was planned in a week.
Turnout of 117 so not too bad.

The big mistake was not doing an Adventure course like we usually have in the summer series as the Short was very much over subscribed. We missed it simply due to the short notice and lack of pre-planning as a result.

The event helpers on the day were great and I was mostly able to leave them to do their own thing but in a more serious event I would have checked on the set up of the start/finish. The finish was in the wrong place and liable to be covered by people waiting for the start which is a bit unfair.

Also reprogramming all of the boxes is a must (though I had been told it had been done recently) as we only did the start/finish.
10 PM


Mood: 5
Enthu: 5
Sleep: 2
Appe: 5
Musc: 3
EHR: 5
Tot: 25

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