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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Mar 13, 2016:

activity # timemileskm+mload
  Running (road)9 4:46:11 30.87(9:16) 49.68(5:46) 20744.2
  Running (off-road)4 3:53:11 21.28(10:57) 34.25(6:48) 115664.4
  Rock Climbing1 1:00:006.0
  Orienteering1 58:26 6.63(8:49) 10.68(5:28) 324 /30c80%22.2
  Commuting1 16:51 2.64(6:22) 4.26(3:58) 250.8
  Total12 10:54:39 61.43 98.86 139124 /30c80%137.6
  [1-5]12 10:21:32

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Sunday Mar 13, 2016 #

11 AM

Running (off-road) warm up/down 14:22 intensity: (3:10 @0) + (10:47 @1) + (25 @2) 2.06 km (6:59 / km) +2m 6:57 / km
ahr:106 max:139 shoes: Inov8 Oroc 2016

Testing out the knee a bit with Gina. Went down to the beach and it seemed ok, though I was reluctant to say so.

Orienteering race 58:26 intensity: (23 @0) + (21 @1) + (3:52 @2) + (36:23 @3) + (17:27 @4) **** 10.68 km (5:28 / km) +3m 5:28 / km
ahr:159 max:170 spiked:24/30c shoes: Inov8 Oroc 2016

Bull Island LL3 - Brown 9.2 km


Results

Started cautiously enough, thinking about the knee but built into it. It stung going through the deep "marshes" but otherwise no complaints. Orienteering was another matter however. When I was paying attention I was pretty great and having good flow in the earlier parts of the course. 10 was a disaster though and I ran double the distance of the leg before actually looking for the control. Had a very good spell then until 22. Solid flow and good leg speed. Mucked it up again though as I did 22-24-23-24. Totally misread the map and was on my way to 25 from 23 when I realised something was up and had to fix it. Dropped about 1:20 here and then a further 30s on 25 as I was too busy worrying about whether I punched 22 or 25 earlier and still being confused about my line to the control. On another positive I was well able to run for the last bit, even if now I was undershooting instead of overshooting. The 1:5000 was really getting to me and I had a good wander on 28. Good legs to the finish again and was sensible on 29. Saw Gina running to the last control so had to push hard to pass her on the run in.

Like Spain, positives and negatives. Running definitely a positive and orienteering when I'm switched on was also very good. I seem to have migrated to spike or huge mistake, from few spikes and lots of misses. Dropping over 8 minutes to superman, not so good. At the same time, no one had a clean run but I don't know what to read form that.

Running (off-road) warm up/down 13:16 intensity: (28 @0) + (12:48 @1) 1.94 km (6:51 / km)
ahr:95 max:125 shoes: Inov8 Oroc 2016

Cuts on the knee stingy from sand and salt water but otherwise seemed mostly ok.
10 PM

Note

Knee has stiffened up over the course of the evening. I think I'll be giving it a rest for a few days. Pretty solid week so I'm not too worried about fitness.

Saturday Mar 12, 2016 #

11 AM

Running (off-road) warm up/down 13:22 intensity: (1:06 @0) + (6:06 @1) + (4:48 @2) + (1:22 @3) 2.13 km (6:17 / km) +41m 5:44 / km
ahr:131 max:156 shoes: Inov8 X-Talon 2016

Warm up jog to the start and then to the bottom of the first climb. Pretty serious looking. Did drills and strids then back to the start.

Running (off-road) race 1:07:35 intensity: (9 @0) + (14 @1) + (9 @2) + (11:51 @3) + (55:12 @4) 11.01 km (6:08 / km) +557m 4:54 / km
ahr:167 max:176 shoes: Inov8 X-Talon 2016

IMRA Annagh Hill - 15th

The plan today was to work hard on the uphills and take the downs a bit more relaxed. There was palpable fear on the forest track section at the start and everyone was going fairly slowly until we hit the hill. People started walking very quickly and it was a monster suffer fest. I tried to keep the legs moving but ground to a walk fairly quickly myself. Found myself a group and hung onto the back of them, for dear life. Lost a few metres over the crest but was back on when there was a little queue for the stile.

Long descent then, and as per the plan just cruised it. Passed out people by virtue of them falling and working the small uphill. Super steep descent then and I caught back up to Alan Ayling. This was mad fun. Then there was fire road which I cruised again, keeping the HR at 160 and kept my place. I knew the hard bit was to come.

Turned at the low point and started climbing. Tried to hang on running but the lactic built up in my legs in no time. Got passed by two people on this section. There was a flat bit then where I lost some ground as I couldn't get the legs going again and a small climb that ended in a mud fest where I ground to a halt and I thought I was done for. Got to the ridge path though and kept pushing on. Managed to convince myself I was able to run up hills and made good progress, keeping my position and not losing too much ground to those in front. I was really suffering but at the same time pretty happy with how I was moving. One guy came past at some stage but he didn't get much on me before the top.

Then there was another steep technical downhill. Around some fallen trees, was a little unsure about the route but it was ok. Passed the guy after the forest bit and straight away wrecked myself and a lovely rocky steep track. Managed to kind of land to the softer side but the left knee still took a battering. Rolled back up and told him I wasn't ok but I'd finish fine. Then Proceeded to drop him :) Brain was at me then, though I'd contracted "The Fear". Knee was also sore but I kept going and pushed hard. Caught Kate Cronin at the last bend and sprinted hard for the finish.

Happy with the uphill performance but pretty annoyed about the knee. Will have to see how it fares.

Running (road) warm up/down 11:24 intensity: (1:27 @0) + (7:52 @1) + (2:05 @2) 1.56 km (7:17 / km) +11m 7:02 / km
ahr:121 max:145 shoes: Inov8 X-Talon 2016

Cool down with Ben Mangan. Knee was stiff but loosened up. Seems to be okish.
9 PM

Note

Knee is sore. Some grazes and it is quite swollen. A program of icing and anti-inflammatories for the evening and wil re-asses tomorrow.

Friday Mar 11, 2016 #

7 AM

Running (road) 22:57 intensity: (1:38 @0) + (16:35 @1) + (4:44 @2) 4.17 km (5:30 / km) +18m 5:23 / km
ahr:127 max:142 (rest day)

A rest day run! Pre breakfast, was actually kinda hungry today. Thinking about plans to keep me entertained for these so wanted to check if I could get around the hospital in 20 mins, at an easy pace of course. It seems like no. Saw a tractor which was unusual. Delivering stuff to Guiness'

Thursday Mar 10, 2016 #

7 AM

Running (road) 21:17 intensity: (34 @0) + (20:43 @1) 4.1 km (5:11 / km)
ahr:117 max:131 shoes: Inov8 Road-X 255

Easy pre breakfast run. Tomtom wouldn't find satellites at all. Tired at first but built into it nicely. Went up to DIT Grangegorman and did a lap of the pitches. Nice up there. Not a student in sight though. Back through Stoneybatter. Had a thing where a commuting woman was running to get somewhere but I was going slightly faster, she was trying to move out of my way but I was trying to go around her so we were just weaving all over the path.

Distance is according to mapometer.
6 PM

Running (off-road) 1:36:15 intensity: (52 @0) + (37:49 @1) + (26:01 @2) + (25:57 @3) + (5:36 @4) 14.99 km (6:25 / km) +556m 5:25 / km
ahr:139 max:173 shoes: Inov8 X-Talon 2016

Long run. Started in Kilmashougue, up fairy castle, down tibrabben and back. Huge group out: ColmM, niallmac, Shea, Brian A, Laura, Roisin. Good banter and a lovely calm evening made for a very enjoyable run. Form was mostly good, small niggle at the back of the knee at one point but went away after I stopped for a second. Bit slower than Brian and Shea up the Tibradden hill but put a bit of work into it and was moving ok.

Pretty hungry when I got home and I ate two pizzas.

Commuting 16:51 intensity: (8:59 @0) + (7:34 @1) + (17 @2) + (1 @3) 4.26 km (3:58 / km) +25m 3:51 / km
ahr:100 max:135

10 PM

Running (off-road) 28:21 intensity: (1:26 @0) + (23:54 @1) + (2:11 @2) + (50 @3) 2.13 km (13:18 / km)
ahr:121 max:153

Wednesday Mar 9, 2016 #

10 AM

Note

No run this morning due to blood tests being taken. Also no breakfast until 9:30. Properly hungry by then.
6 PM

Running (road) 1:23:26 intensity: (3:07 @0) + (1:17:32 @1) + (52 @2) + (1:55 @3) 13.78 km (6:03 / km) +74m 5:54 / km
ahr:117 max:159 shoes: Inov8 Road-X 255

Easy one with Gina. Bit further than my original plan but the pace was grand so I said why not. Went up to Tolka valley park for a change and it was nice. Left the park a bit early though and got trapped in an apartment complex. Had to hop a fence but it was fine. Then we got stuck at level crossing for ages. Back through the park then, behind the Aras.

Tuesday Mar 8, 2016 #

7 AM

Running (road) 22:21 intensity: (1:50 @0) + (15:30 @1) + (2:06 @2) + (2:55 @3) 3.96 km (5:39 / km) +21m 5:30 / km
ahr:129 max:157 shoes: Inov8 Road-X 255

Morning pre-breakfast run. Went over past the market for a look and then randomised north of the N1. Tried following the under construction Luas tracks but they have only built them on intermittent streets so gave up on that. Eventually came to North Circular road and then came back via the Blessington Basin, which was open since it was bright out!
6 PM

Running (road) warm up/down 22:10 intensity: (1:42 @0) + (4:20 @1) + (4:05 @2) + (11:52 @3) + (11 @4) 3.74 km (5:56 / km) +1m 5:55 / km
ahr:144 max:164 shoes: Inov8 Road-X 255

Warm up and dynamics. Few laps with Brian. Felt rough on the dynamics as usual. Extra hungry though.

Forgot my tights so had to borrow a pair of shorts from James.

Running (road) intervals 26:21 intensity: (12 @0) + (2:34 @1) + (4:31 @2) + (4:24 @3) + (14:40 @4) 5.21 km (5:03 / km) +3m 5:02 / km
ahr:158 max:176 shoes: Inov8 Road-X 255

6x 800m 90s rest

Lots of confusion at the start over where the starting point was. The third one was from too far back, as well as there being some watch issues. Tired at the end but good to get the session done. First one in quite a while. Was really hungry which didn't help.

2:54, 2:48, 2:57, 2:53, 2:54, 2:53

Running (road) warm up/down 9:24 intensity: (6:30 @1) + (2:54 @2) 1.72 km (5:29 / km) +4m 5:25 / km
ahr:129 max:138 shoes: Inov8 Road-X 255

Cool down. Stomach felt like it was eating itself. Super starving. Don't know what that's all about. Chatting to Niall about IMRA, convincing him to go to Annagh Hill.

Monday Mar 7, 2016 #

7 AM

Running (road) 21:24 intensity: (2:06 @0) + (11:21 @1) + (38 @2) + (7:19 @3) 3.56 km (6:00 / km) +33m 5:44 / km
ahr:129 max:161 shoes: Inov8 Road-X 255

Easy run up by St. James' Brewery. Body feeling very good, once I got over the sleepiness.

Had an odd incident where this guy came running up beside me and asked me for directions to St. James' Hospital. I gave him directions, then he showed me a google map of his route and asked if that was correct. It was. Once I affirmed it he sprinted off
9 AM

Note

Another probably too easy easy week. On the plus side the body seems to be in great shape with not even a niggle. For this block I want to focus more on sustained hills so I won't be doing the Crusaders hills.Plan for this week is to do a morning 20 min run every day. I have left that out of the below plan

Mon: Jog to climbing, climbing, jog home?
Tue: intervals
Wed: easy 40 mins
Thurs: Long run
Fri: the usual am run, then rest
Sat: Annagh hill Race
Sun: Bull island, see how the legs are but would consider brown + green
5 PM

Note

Went to the doctor today. He agreed that I am experiencing Reynaud's Phenomenon. Have to get some bloods done on Wednesday to see if there is actually some underlying problem or f I just have cold hands. Will know more next week. In the interim I am supposed to keep my hands at a constant temperature, somehow.
7 PM

Running (road) 21:52 intensity: (1:32 @0) + (5:51 @1) + (13:50 @2) + (39 @3) 3.9 km (5:36 / km) +38m 5:20 / km
ahr:133 max:153 shoes: Inov8 Road-X 255

Easy run to climbing. Pretty uneventful. Used my MMM bag instead of the tiny Quechua water pack and it was much more sensible.

Rock Climbing (bouldering) 1:00:00 [1]
shoes: Five Ten

Gravity. A bit more tired after the run than cycling, but not much. Mostly lack of practice from missing 2 weeks. Fun to get back into it and was still trying blues. Managed to get one of the competition problems from the weekend by just skipping more than half the moves with a jump.
9 PM

Running (road) 23:35 intensity: (2:26 @0) + (17:42 @1) + (2:16 @2) + (1:11 @3) 3.97 km (5:57 / km) +4m 5:55 / km
ahr:125 max:155 shoes: Inov8 Road-X 255

Jog home with Gina. Such nice downhill and a lovely evening in the end.

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