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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: roar

In the 7 days ending Apr 1, 2012:

activity # timemileskm+mload
  Running (road)5 3:05:48 21.95(8:28) 35.33(5:16) 56732.9
  Commuting5 1:55:16
  Orienteering1 1:26:16 6.24(13:49) 10.05(8:35) 55218.2
  O-training2 1:18:46 5.59(14:05) 9.0(8:45)40c14.9
  Football1 55:005.5
  Cycling1 36:003.6
  Total11 9:17:06 33.79 54.38 111940c75.0
  [1-5]8 7:01:54
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

10 AM

Running (road) warm up/down 4:16 intensity: (43 @0) + (1:24 @1) + (2:09 @2) 0.66 km (6:28 / km) +42m 4:54 / km
ahr:132 max:150 shoes: Jalas FLX

a very tiny warm up

Orienteering race 1:26:16 intensity: (3:12 @0) + (19:54 @1) + (32:51 @2) + (28:38 @3) + (1:41 @4) 10.05 km (8:35 / km) +552m 6:44 / km
ahr:149 max:176 shoes: Jalas FLX

New CNOC map for LL5.
Had felt tired warming up. Felt tired on first hill. Felt tired at ever other point, until I couldn't run anymore at about 14. Then i jogged/walked the rest.
The area was probably kinda nice. I enojoyed the first 8 controls. Probably would be suited to a shorter course.
There were maybe some discrepencies in what was mapped as white but overall I don't agree with Colm

Map
3 PM

O-training 28:49 [1] 3.0 km (9:36 / km)
shoes: Jalas FLX

collecting controls

Brown - Splits

Saturday Mar 31, 2012 #

Commuting 20:31 [0]

felt pretty rough on the way home from donore today
10 AM

Running (road) warm up/down 25:17 intensity: (42 @0) + (52 @1) + (17:12 @2) + (6:31 @3) 5.57 km (4:32 / km) +99m 4:10 / km
ahr:150 max:165 shoes: New Balance 740

'warm up' with Colm, Gav and Ken.
When i say warm up i mean more like tempo

Running (road) hills 23:36 intensity: (11:08 @0) + (4:33 @1) + (4:51 @2) + (2:58 @3) + (6 @4) 2.2 km (10:44 / km) +65m 9:21 / km
ahr:130 max:173 shoes: New Balance 740

6x150m hill sprints with 3:30 rest. these get hard remarkably quickly. Was boring enough to do by myself

Running (road) warm up/down 13:15 intensity: (26 @0) + (6:56 @1) + (5:53 @2) 2.34 km (5:40 / km) +32m 5:18 / km
ahr:134 max:145 shoes: New Balance 740

a real warm down... was feeling kinda tired

Friday Mar 30, 2012 #

6 PM

Running (road) (Recovery) 32:44 intensity: (35 @0) + (3:43 @1) + (28:26 @2) 7.02 km (4:40 / km) +151m 4:13 / km
ahr:141 max:153 shoes: New Balance 740

easy run in the park. Tried to mix it up a bit and it was fun!

Thursday Mar 29, 2012 #

Commuting 37:45 [0]
shoes: New Balance 740

7 PM

Running (road) warm up/down 16:22 intensity: (34 @0) + (4:58 @1) + (10:50 @2) 3.36 km (4:52 / km) +55m 4:30 / km
ahr:136 max:149 shoes: New Balance 740

jog out to the polo grounds from Donore

Running (road) intervals 21:06 intensity: (11 @0) + (25 @1) + (9:31 @2) + (10:24 @3) + (35 @4) 4.79 km (4:24 / km) +27m 4:17 / km
ahr:157 max:173 shoes: New Balance 740

6x 600m
Felt pretty alright, kept them consistent enough but it's harder on grass.

Running (road) warm up/down 12:40 intensity: (32 @0) + (2:30 @1) + (9:38 @2) 2.56 km (4:57 / km) +17m 4:48 / km
ahr:138 max:147 shoes: New Balance 740

back to Donore

Wednesday Mar 28, 2012 #

Cycling 36:00 [1]
shoes: Basso

to bull island and back

saw a porche on fire on the way home too.

O-training 49:57 intensity: (30:00 @2) + (19:57 @3) ***** 6.0 km (8:20 / km)
40c shoes: Jalas FLX

compass bearing and control picking exercise on Bull Island. Tough stuff, concentration was good though and happy with it overall.
It's hard to know when your in the right place though and I forgot my GPS so i have no way of checking now!

Commuting 17:00 [0]
shoes: Basso

Tuesday Mar 27, 2012 #

Note
slept:9.0

Commuting 24:00 [0]
shoes: Basso

sunny weather makes cycling faster!
6 PM

Running (road) warm up/down 18:52 intensity: (1:16 @0) + (6:45 @1) + (10:51 @2) 3.69 km (5:07 / km) +44m 4:50 / km
ahr:135 max:152 shoes: New Balance 740

Warm up. Knew that what was to come would hurt a little

Running (road) race 1:39 intensity: (4 @0) + (6 @1) + (7 @2) + (25 @3) + (57 @4) 0.6 km (2:45 / km)
ahr:166 max:179 shoes: New Balance 740

600m time trial.

Sat on Ryan's shoulder for the first lap, spent the first 100 of the second trying to creep past him and then spent the last 200 trying to keep running!
Laps were about 50, 49 so consistent which is good

Running (road) intervals 8:30 intensity: (7 @0) + (3:14 @1) + (4:04 @2) + (1:05 @3) 1.25 km (6:48 / km) +12m 6:30 / km
ahr:141 max:163 shoes: Jalas FLX

we then had 8 minutes recovery and then 4x 200m at about 75%.
Taking them handy just strding them out. Felt really easy after the 600m

Running (road) warm up/down 7:31 intensity: (26 @0) + (2:05 @1) + (5:00 @2) 1.29 km (5:50 / km) +25m 5:19 / km
ahr:135 max:143 shoes: New Balance 740

few laps with Ryan afterwards. Felt pretty alright

Monday Mar 26, 2012 #

Football 55:00 [1]

was a fantastic day and we were kicked out of the computers for a tutorial so went and played football for an hour in merrion square.
good times
have to really get on top of this drinking water though

Commuting 16:00 [0]
shoes: Basso

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