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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 30, 2017:

activity # timemileskm+mload
  Orienteering2 2:27:25 12.52(11:46) 20.15(7:19) 66135 /43c81%101.8
  Running (road)4 1:15:45 6.27(12:05) 10.08(7:31) 10216.4
  Strength2 54:264.8
  Running (off-road)1 16:32 1.1(14:58) 1.78(9:18) 583.3
  Cycling1 14:381.5
  Total8 5:08:46 19.89 32.01 82135 /43c81%127.9
  [1-5]8 4:57:53
averages - sleep:7.9

» now

Sunday Apr 30, 2017 #

12 PM

Running (off-road) 16:32 [2] 1.78 km (9:18 / km) +58m 8:00 / km
shoes: Inov8 ORoc 2017

Orienteering 1:49:23 [4] **** 14.41 km (7:35 / km) +403m 6:39 / km
spiked:17/24c shoes: Inov8 ORoc 2017

IOC long - 3rd

First IOC podium which is nice. Solid enough race technically and again gave it what I had physically. Caught sight of Hugh early which was something to aim for. Happy with the result as didn't have more on the day. Speed still to come.

In contrast to last year, at 11 I was +11:33 and at the finish I was +11:13. So I fixed the problem of dying at the end, but replaced it with being too slow at the start. A mostly downhill finish helps me I suppose.
3 PM

Running (road) 15:38 [2] 1.22 km (12:50 / km) +42m 10:57 / km
shoes: Inov8 ORoc 2017

Saturday Apr 29, 2017 #

5 PM

Running (road) 10:07 [2] 1.36 km (7:28 / km) +7m 7:16 / km
shoes: Inov8 ORoc 2017

Warm up including various stops. Leg a bit tight but felt like it would be fine to race. Feeling ready

Orienteering 38:02 [5] ** 5.74 km (6:38 / km) +258m 5:25 / km
spiked:18/19c shoes: Inov8 ORoc 2017

IOC middle Leim an Coigar

Gave it all that I had from the start which just was nowhere near enough. Could see Neil heading to 5 on and off. 9 was a hugely disappointing control as you could see it from 8. Neil slowed into 12 which helped me there and I caught him at 14 which was probably the hardest control on the course. Silly mistake on 15 not seeing the re entrant under the circle dropping 45s and Darren caught me 6 minutes and Shane 3. Hung on as much as I could to the finish but didn't even really manage that with Neil pipping me to the finish.

I've kind of known training hadn't being going perfectly but part of me thought that it was just that I was assessing myself in Sweden. This was a bit of a wake up call in that sense and it is passed time to work out what's been up. The theory was overtraining and the feelings today after 3 days rest suggest that might be right. Annoying to have lost my HRM as my heart was the muscle that I felt was the limiting factor today which is a change from recently. Actually it was quite sore at the end but I don't think in a bad way.
6 PM

Running (road) 11:11 [1] 1.07 km (10:29 / km) +3m 10:22 / km
shoes: Inov8 ORoc 2017

Very easy thinking about things and then various chats.

Friday Apr 28, 2017 #

8 AM

slept:7.5 (rest day)

Rest day number 3. It has been a long time since that happened. Bit less sleep than ideal due to staying at friends but it was good what I did get. I'd put my leg at 98% today so it's looking good for tomorrow.

Thursday Apr 27, 2017 #

8 AM

slept:8.0 (rest day)

Traveling to Ireland via Stansted. Long enough day. Leg is for sure not 100% but improving.

Wednesday Apr 26, 2017 #

8 AM

slept:8.0 (rest day)

Enforced rest day. Little sore but not worried.

Tuesday Apr 25, 2017 #

6 PM

Running (road) 15:13 [2] 2.15 km (7:05 / km) +13m 6:53 / km
shoes: Inov8 X-Talon 2016

Warm up + drills. Hailstones started just before and continued before turning into snow. Bit rough for intervals but sure what the hell.

Running (road) 7:49 intensity: (1:49 @2) + (6:00 @4) 1.71 km (4:35 / km) +13m 4:25 / km
shoes: Asics Hyper Speed 6 2016

2x 3mins 2mins recovery
Original plan was to do 4 or 5. Felt good, in with Hilda and Moa, just behind Ross. Ground was very slippery with the hail/snow. Tightness in the upper right hamstring so I decided to leave it at 2. Intervals were mostly for the brain anyway.

Running (road) 15:47 [2] 2.59 km (6:05 / km) +25m 5:49 / km
shoes: Asics Hyper Speed 6 2016

Did an easy lap with Rassmus, Johanna and Karin. Very Tightness didn't go away but felt like the jog was useful. Good company helped.

The cycle home was a bit rough.

Monday Apr 24, 2017 #

9 AM


Last week went well. Lots of oing. Got back some pep and have started to feel like I have some good fitness (Whoomp there it is). More positivity going into next weekend is perfect.

Monday - easy run + drills, gympa
Tuesday - intervals. The program says 6x3mins is a short session. I'd think of doing 5
Wednesday - Option of more training in Fiby. Probably skip that and go for 15-5-5-15 style tempo
Thursday - Flying to Dublin via Stansted which takes most of the day. There's time for something short in the morning
Friday - driving to Galway directly after work. 2 days rest isn't a terrible thing
Saturday - IOC Middle. Since the start is late might go for a really short really easy one in the morning if I feel like it is needed.
Sunday - IOC Long
Monday - IOC Relay
5 PM

Cycling 14:38 intensity: (14:01 @1) + (36 @2) + (1 @3)
ahr:134 max:150 shoes: Serious Rockville

Cycling to gympa in the pouring rain. Was cold too. I was pretty late so didn't wait for my watch to get satellites at the start.
6 PM

Strength 23:18 intensity: (10:53 @0) + (11:34 @1) + (16 @2) + (3 @3) + (1 @4) + (31 @5)
ahr:104 max:215

It was absolutely pouring and about 2 degrees so we decided not to do the usual outdoor easy run + drills. Instead we made a ladder on the floor in the hall and did various ladder exercises. It was fun to do something a bit different and it seemed like it could be a useful exercise for concentration and foot placement. I logged it as strength but I was a bit unsure. barefoot.
7 PM

Strength 31:08 [1]

Gympa. Did it shoeless as I struggled to fit enough pairs of shoes in my bag for socialising afterwards. Doing the hopping exercises part on the soft mat is much harder as it is so soft.

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