Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Orienteering	10	15:58:32	71.23		114.63		745	163 /	248c	65%
Exercises	6	4:25:00
Stretching	1	1:00:00
ROAD	2	49:30	6.71	(7:23)	10.8	(4:35)
Total	18	22:13:02	77.94		125.43		745	163 /	248c	65%

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Wednesday Apr 28, 2010 #

Exercises 35:00 [4]

swimming . im really bad at this

Exercises 25:00 [2]

Physio exercises

Tuesday Apr 27, 2010 #

Exercises 30:00 [2]

Physio exercises.

Monday Apr 26, 2010 #

Note
(injured)

Finally went to physio for my ankle. Exactly as expected ankle sprain led to my hip being sore. 2 weeks rest for me no running till then. and lots of exercises.

Sunday Apr 25, 2010 #

Orienteering race 31:20 [5] *** 5.7 km (5:30 / km)
spiked:14/18c shoes: Inov8 xTalon

relay event. Just couldnt run fast enough . also really need to pay attention at the right time. made a mess of 6 and 13 .

Saturday Apr 24, 2010 #

Orienteering race 1:37:59 [5] **** 12.9 km (7:36 / km)
spiked:10/28c shoes: Inov8 xTalon

Irish champs long. didnt make any really big mistakes but was very slow into controls. Need to do a lot more mapwork. time in the circle was very poor. Colm caught me at 12 so was happy enough with that. struggled to keep pushing the pace didnt feel good at all. Never mind will just have to go back to the drawing board and start the training all over again

Orienteering warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: Inov8 xTalon

warm up and down for the long

Friday Apr 23, 2010 #

Orienteering race 19:30 [5] **** 2.3 km (8:29 / km)
spiked:14/25c shoes: Inov8 xTalon

Sprint race at the irish champs. Really good map and the course was well planned. I really struggled to be smooth so tried to run too fast and made too many mistakes. Messed up 7,8 badly and lost some time on others. My si card also played up and i was down as a miss punch. thankfully the organisers checked my card and saw some strange stuff going on and reinstated me.

Orienteering warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Inov8 xTalon

warm up and down for the sprint.

Tuesday Apr 20, 2010 #

ROAD tempo 21:30 [4] 5.2 km (4:08 / km)
shoes: Asics Gel Nimbus

just went for a run. wanted to run fast . was ok

Sunday Apr 18, 2010 #

Orienteering warm up/down 13:46 [3] 1.26 km (10:56 / km)
shoes: Inov8 xTalon

warm up for the leinster league event in mulaghmeen. Did a good enough warm up.

Orienteering race 1:34:31 [5] **** 12.8 km (7:23 / km)
ahr:157 max:194 spiked:11/18c shoes: Inov8 xTalon

This was a strange race. Was very happy with the start was running well to number 7 and then made one of the biggest dogs dinners of an easy control. relaxed as i thought this is easy and then took the wrong path proceded to match the map up all wrong and spent 15 mins messing myself about. After that i just found every bramble patch in the forest. I really need to keep concentrating the whole time

Brown - Splits

Saturday Apr 17, 2010 #

Orienteering 58:12 [3] *** 10.1 km (5:46 / km)
spiked:22/24c shoes: Inov8 xTalon

Lots of o in ucd. was good fun. lovely day to be outside. Really enjoyed the training would be fun to do again somtime

Orienteering 29:42 [3] 4.0 km (7:26 / km)
shoes: Inov8 xTalon

Putting out tags on bull island. Was happy that i got them in the right spot
which aint that easy.

Orienteering race 43:55 [4] **** 6.37 km (6:54 / km)
ahr:163 max:184 spiked:12/22c shoes: Inov8 xTalon

Enjoyed this did well was usually quite close to the tags. Still have to be so precise to be able to flow

Tuesday Apr 13, 2010 #

Stretching 1:00:00 [2]

Pilates class in the gym. Ankle feeling ok

Exercises 45:00 [4]

Decided i would go to spin for the first time as im being nice to my ankle. died in the warm up. then had to suffer through the rest of it. certainly got my heart rate going anyway

Monday Apr 12, 2010 #

Exercises 30:00 [4]

Static bike in the gym. Not sure how fast i was going but was sweating by the end of it. Dont like the saddles on the bikes in the gym

Exercises 25:00 [3]

swam for a while. Im really rubbish though.

Sunday Apr 11, 2010 #

Note
(rest day)

Need to look after myself

Saturday Apr 10, 2010 #

Orienteering 54:44 [4] 3.5 km (15:38 / km)
shoes: integrators

Putting out controls for training

Orienteering 1:43:13 [3] *****
ahr:123 max:167 shoes: integrators

training on kanturk mountain. Did a few loops contour only corridors and some windows as well. really enjoyed it. Was good to do i have a lot to improve on. My distance control is pretty rubbish. i dont really do enough pace counting. Also have to keep ticking off every feature or you end up in the middle of nowhere. found the contour only maps ok. Had to do it all pretty much at a walk as i went over on my ankle. was fustrating as i need to practise at full pace.

Orienteering race 54:11 [4] **** 5.2 km (10:25 / km)
ahr:163 max:183 spiked:16/18c shoes: integrators

3 butterfly loops that i shouldnt really have done as i tried to run and i couldnt really. So i hobbled around was happy enough with my navigation made one big mistake and one little one. its very diferent at speed though

Friday Apr 9, 2010 #

Exercises 1:00:00 [3]

weights session in the gym. Did lunges squats clean and jerk and planks press ups etc. good session

Thursday Apr 8, 2010 #

ROAD long 28:00 [3] 5.6 km (5:00 / km)
shoes: Asics Gel Nimbus

running late should have done this in the sunshine not the dark

Wednesday Apr 7, 2010 #

Note
(rest day)

should have run but gave myself another day off as the last two weeks have been tough

Tuesday Apr 6, 2010 #

Note
(rest day)

Not doing anything today as im wrecked

Monday Apr 5, 2010 #

Orienteering warm up/down 19:20 [3] 1.1 km (17:35 / km)
shoes: Inov8 xTalon

warm up for the relay

Orienteering race 31:03 [3] **** 5.0 km (6:13 / km) +100m 5:39 / km
spiked:12/17c shoes: Inov8 xTalon

Relay race. Worst race of the weekend. started off well but made a mess of 4,5 & 6 lost about 4 mins total would have been really good without that. never mind at least shea sorted it all out

Sunday Apr 4, 2010 #

Orienteering warm up/down 16:40 [3] 2.8 km (5:57 / km)
shoes: Inov8 xTalon

Warm up for the long distance. Got the warm up map and ran around that was quite a good warm up.

Orienteering 1:54:46 [3] ***** 15.9 km (7:13 / km) +520m 6:12 / km
spiked:19/31c shoes: Inov8 xTalon

WRE Long distance event. Happy enough with my running but i still need to be better in the circle. will just have to keep improving

Day 3 Course 1 - Splits

Saturday Apr 3, 2010 #

Orienteering warm up/down 24:20 [3] 3.2 km (7:36 / km)
shoes: Inov8 xTalon

Warm up and down for the middle distance race.

Orienteering race 41:35 [5] *** 6.4 km (6:30 / km) +125m 5:55 / km
spiked:18/23c shoes: Inov8 xTalon

Middle distance race . made a mess of no1 that was the worst bit . few other small things but not much else. 5.47 was the race distance. Really boggy muddy course

Day 2 Course 1 - Splits

Friday Apr 2, 2010 #

Orienteering warm up/down 30:00 [3] 3.5 km (8:34 / km)
shoes: Inov8 xTalon

warm up and down for sprint race

Orienteering race 19:45 [5] **** 4.1 km (4:49 / km)
spiked:15/24c shoes: Inov8 xTalon

Sprint race at jk. Good race but made mistakes at 5,6, 11,17 happy enough though. Have to keep not trying to rush the shorter legs . Keep working where to push it. Race dist was 3.5

Thursday Apr 1, 2010 #

Note
(rest day)

travelling to the jk. Lots of driving dundalk airport then bristol to woolacoombe

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