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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  ROAD10 10:25:16 80.06(7:49) 128.85(4:51)
  Exercises10 7:30:00 9.01 14.5
  Orienteering5 7:25:27 32.11(13:52) 51.67(8:37)64 /123c52%
  Stretching10 5:50:00
  Terrain5 5:31:06 38.13(8:41) 61.36(5:24)
  Total26 36:41:49 159.31 256.3864 /123c52%

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Sunday Jan 31, 2010 #

Orienteering race 1:08:00 [3] **** 8.85 km (7:41 / km)
ahr:163 spiked:7/14c shoes: Inov8 Roclite 285

Local event in djouce. Made a real mess of a few controls . I was quite sloppy. Need to be better at catching mistakes. Course length 5.5 km above distance includes warm up etc

Long - Splits

Saturday Jan 30, 2010 #

Orienteering 3:30:00 [3] *** 18.98 km (11:04 / km)
spiked:25/40c shoes: Inov8 Roclite 285

training day in hillwood. Did a few training exercises and then a course.

Orienteering race (Night O) 22:37 [4] *** 4.16 km (5:26 / km)
ahr:171 max:184 spiked:9/17c shoes: Inov8 Roclite 285

night O in busy park. course length was 3.27km just didnt flow well enough. silly errors again

Long - Splits

Thursday Jan 28, 2010 #

ROAD long 1:03:00 [3] 12.0 km (5:15 / km)
shoes: Asics Gel Nimbus

Slow run

Stretching 1:00:00 [1]

Pilates class

Wednesday Jan 27, 2010 #

ROAD intervals 42:41 [4] 9.05 km (4:43 / km)
ahr:185 max:163 shoes: Asics Gel Nimbus

just did 5km hard as i was lacking motivation for anything longer.

Monday Jan 25, 2010 #

Exercises 55:00 [4] 5.0 km (11:00 / km)
shoes: Asics Gel Nimbus

Intervals and exercises.

Sunday Jan 24, 2010 #

Orienteering race 1:01:30 [4] *** 10.58 km (5:49 / km)
spiked:15/27c shoes: Inov8 Roclite 285

Course around Donedea 7.8km course length . started with colm and roar but didnt really keep up . made a mess of 19 makes all other mistakes seem trivial

A - Splits

Saturday Jan 23, 2010 #

Orienteering race 49:19 [3] *** 4.6 km (10:43 / km)
spiked:5/14c shoes: Inov8 Roclite 285

Night o in barnaslingan wood course length 3.52. was a good course good area for a night o

Terrain long 57:00 [3] 11.0 km (5:11 / km)
shoes: Asics Gel Nimbus

run around ardgillan

LONG - Splits

Friday Jan 22, 2010 #

Exercises 10:00 [2]

leg exercises

Note
(rest day)

Rest Day

Thursday Jan 21, 2010 #

Stretching 1:00:00 [1]

Pilates class in the gym

ROAD long 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Asics Gel Nimbus

Forgot my heart rate monitor so just went for a run.

Wednesday Jan 20, 2010 #

ROAD tempo 58:00 [4] 11.9 km (4:52 / km)
max:181 shoes: Asics Gel Nimbus

3 x 10 min tempo run

Exercises 25:00 [2]

Leg exercises

Stretching 15:00 [1]

stretching routine

Tuesday Jan 19, 2010 #

Note
(rest day)

Today was a day of nothing

Monday Jan 18, 2010 #

Exercises 55:00 [3]
shoes: Asics Kinsei 2

Exercises and sprints

Sunday Jan 17, 2010 #

Terrain long 1:28:00 [3] 16.2 km (5:26 / km)
shoes: Asics Kinsei 2

Long run up to ardgillan and back

Saturday Jan 16, 2010 #

Terrain hills 1:06:00 [4] 12.2 km (5:25 / km)
shoes: Asics Kinsei 2

Hills in ardgillan.

Orienteering race 34:01 [3] *** 4.5 km (7:34 / km)
spiked:3/11c shoes: Inov8 Roclite 285

night o in massey estate. didnt really get into the flow of it. was very scrappy too many little mistakes just not allowing me to get going.I ran 4.5 the course length was 3.2

Friday Jan 15, 2010 #

Exercises 25:00 [2]

Leg Exercises. Lunges squats etc

Thursday Jan 14, 2010 #

Stretching 25:00 [1]

Stretching exercises

ROAD tempo 1:24:35 [4] 17.26 km (4:54 / km)
shoes: Asics Kinsei 2

Tempo run 15min 20 min 15 min on roads around balbriggan with niamh
C • Pace 1

Wednesday Jan 13, 2010 #

Exercises 1:05:00 [4] 5.0 km (13:00 / km)
shoes: Asics Kinsei 2

Exercises new set lunges etc

Tuesday Jan 12, 2010 #

ROAD long 1:20:00 [3] 16.8 km (4:46 / km)
shoes: Asics Kinsei 2

Long run

Stretching 1:00:00 [2]

pilates class in the gym

Monday Jan 11, 2010 #

Exercises 1:20:00 [3] 3.0 km (26:40 / km)
shoes: Asics Kinsei 2

Exercises and a few sprints all mixed up .

Sunday Jan 10, 2010 #

ROAD tempo 54:00 [4] 12.0 km (4:30 / km)
ahr:167 max:184 shoes: Asics Kinsei 2

Tempo run 2 x 17:30 intervals. Really struggled at the end of the second one.

Stretching 20:00 [1]

Stretching routine

Saturday Jan 9, 2010 #

Terrain hills 1:08:06 [5] 11.76 km (5:47 / km)
ahr:159 max:190 shoes: Asics Kinsei 2

Ran out to ardgillan and then did some hills. Legs felt it. Better make good use of the fact that balbriggan seems to be the only place in ireland with no snow.

Exercises 20:00 [3]

Leg exercises

Friday Jan 8, 2010 #

Note
(rest day)

no running today

Thursday Jan 7, 2010 #

ROAD long 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Asics Kinsei 2

Long run on the treadmill as the roads are too icy.
C • Now thats mental toughness! 2

Stretching 15:00 [1]

stretching routine

Wednesday Jan 6, 2010 #

Exercises 55:00 [3] 1.5 km (36:40 / km)
shoes: Asics Kinsei 2

wights and sprints. new session in the gym.
Sprint 300m
exercise
Sprint 300m
and repeat 5 exercises at the moment.

Stretching 15:00 [1]

Streching after the workout part of cooldown

Tuesday Jan 5, 2010 #

ROAD tempo 54:00 [4] 11.0 km (4:55 / km)
max:180 shoes: Asics Kinsei 2

Tempo run 2 x 17:30 on the treadmill

Stretching (Pilates) 1:00:00 [2]

pilates class in the gym.

Monday Jan 4, 2010 #

ROAD intervals 48:00 [5] 9.84 km (4:53 / km)
max:187 shoes: Asics Kinsei 2

4 x 1km intervals roads a bit icy. no interval slower that 3.40 happy with the session
C • Nice! 2

Stretching 20:00 [1]

Stretching routine feeling quite stiff

Sunday Jan 3, 2010 #

Note
(rest day)

Rest Day

Saturday Jan 2, 2010 #

Terrain tempo 52:00 [4] 10.2 km (5:06 / km)
shoes: Asics Kinsei 2

Tempo run in ardgillan 3 x 10 min . over on the ankle a bit so slow enough

Friday Jan 1, 2010 #

Exercises 1:00:00 [1]

Weights session at home

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