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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: roar

In the 7 days ending Mar 25, 2012:

activity # timemileskm+mload
  Running8 3:13:08 22.11(8:44) 35.58(5:26) 60637.5
  Commuting3 1:29:00
  Orienteering3 1:07:24 6.21 9.99 12963 /72c87%42.2
  Total11 5:49:32 28.32 45.57 73563 /72c87%79.7
  [1-5]8 4:12:09

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MoTuWeThFrSaSu

Sunday Mar 25, 2012 #

12 PM

Running warm up/down 12:41 intensity: (4:59 @0) + (5:08 @1) + (2:34 @2) 1.49 km (8:31 / km) +14m 8:09 / km
ahr:107 max:142 shoes: Jalas FLX

Warm up to the start via some controls

Orienteering 38:08 intensity: (20 @0) + (10 @1) + (1:19 @2) + (25:45 @3) + (10:26 @4) + (8 @5) **** 7.39 km (5:10 / km) +104m 4:49 / km
ahr:168 max:180 spiked:22/27c shoes: Jalas FLX

BOC middle on Strensall Common.

This was fast and very very flat. Overall I'm quite happy with this. I think that running wise I'm closer than I have been and I was the least nervous about any big race than ever before. Had misses on 3,5 amd 6 and bad direction on 13.
Apart from this orienteering was good and I kept pushing for most of the way, except I died a little at the end.

Definately a good thing to build from, I would benefit from more O-training though

Map

Running long 8:18 intensity: (32 @0) + (7:35 @1) + (11 @2) 1.34 km (6:12 / km) +26m 5:39 / km
ahr:127 max:154 shoes: Jalas FLX

warm down with Colm, Shane and Marcus

Saturday Mar 24, 2012 #

10 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New Balance 740

Warm up to the start of the BOC sprint champs.
Decided not to wear my GPS for the heats because it was ambiguous about whether it was allowed or not. So this is a bit of an educated guess

Orienteering 15:08 [5] **** 2.6 km (5:49 / km) +25m 5:33 / km
spiked:22/23c shoes: New Balance 740

Men Open heat B.
Was feeling pretty good before the race
1 was a piece of cake, nice to get the mind going, went right for 2 then and the legs got up to speed properly
4 was the first control I found any way tricky but only because I couldn't tell where the olive was. I kind of went around the hill a little but then up into the control.
5,6,7,8,9 was all grand.
briefly considered right for 10 but threw it out quickly.
Then we got into some slightly more fun stuff. A few choices of which side to go. I was pretty happy with all of them, maybe 14 was dodgy.
Was really pushing near the end, has caught up with some guys for the last 4.

The jpeg upload for my maps doesn't seem to e working so you'll have to give me time for that
11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 740

jog with Kyle, Colm and Ger
3 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance 740

Jog to start no.2 with a few strides too

Orienteering race 14:08 [5] ****
spiked:19/22c shoes: New Balance 740

BOC sprint B final.

Again felt pretty goo before the start. Took me a second to find the start when i picked up the map and I only noticed the lake on the way to 1 pretty late. 2 through all the trees was fun.
Lost at least 5 seconds on 3 by going the wrong side of the building at first but corrected pretty quickly. Went right for 4 which I think was wrong and then got into the open area only to find a fence in front of me. hesitated before realising what was happening. Leaving then i came out of the buildings and was again confused before I headed to 5.
By now I had a grasp for what was happening and the oing got easier so i picked up the pace a little and flowed pretty nicely up to 10. On the bridge to 10 the canopy overhead took a step down though and I was millimetres away from being on the floor.
Went left for 11 then I went left again for 12, and left again for 13!
Caught up with my minute man then and the rest of the course got a bit hazy. Was pushing till the end, easy enough controls though i lost maybe 2 seconds on the second last by poor route choice due to not being able to think at all.

Very happy with this run. Felt pretty strong the whole way which is new for me in sprints. Now I just need to get even faster and we'll be in business!
4 PM

Running 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 740

back up the the heats start. Pretty happy with today. Feeling good about tomorrow!

Thursday Mar 22, 2012 #

Commuting 17:00 [0]
shoes: Basso

Feeling pretty run down today.

Commuting 17:00 [0]
shoes: Basso

Missed training today since I had a lot of college work to do to allow me to be able to go to the BOC this weekend
8 PM

Running (Recovery) 30:01 intensity: (50 @0) + (3:04 @1) + (26:07 @2) 6.57 km (4:34 / km) +251m 3:50 / km
ahr:144 max:158 shoes: New Balance 740

easy run in the park. Really picked me up!

Tuesday Mar 20, 2012 #

Commuting 18:00 [0]
shoes: Basso

Every day I check the temperature on AP and of late every day it says 12 feels like 12...

Commuting 20:00 [0]
shoes: Basso

6 PM

Running warm up/down 17:19 intensity: (36 @0) + (4:35 @1) + (12:08 @2) 3.38 km (5:07 / km) +38m 4:51 / km
ahr:136 max:148 shoes: New Balance 740

warm up around the bends and back the cycle track. John was running with us today!

Running intervals 28:27 intensity: (11 @0) + (2:16 @1) + (8:09 @2) + (13:01 @3) + (4:50 @4) 5.93 km (4:48 / km) +76m 4:30 / km
ahr:159 max:175 shoes: New Balance 740

6x 800m

The way back was supposed to be slower than the way out according to Ian. Was consistent enough, Felt good

Running (Recovery) 14:29 intensity: (17 @0) + (1:04 @1) + (13:08 @2) 2.89 km (5:01 / km) +51m 4:36 / km
ahr:144 max:151 shoes: New Balance 740

warm down

Monday Mar 19, 2012 #

Commuting 17:00 [0]
shoes: Basso

11 AM

Running (Recovery) 29:53 intensity: (38 @0) + (3:53 @1) + (25:22 @2) 6.48 km (4:37 / km) +151m 4:08 / km
ahr:145 max:158 shoes: New Balance 740

short easy run in the park to freshen out the legs.

Bank Holiday Monday, what do you think the predominant noise from the zoo was?
Yes that's it, crying children...

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