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Training Log Archive: roar

In the 7 days ending May 2, 2017:

activity # timemileskm+mload
  Orienteering3 3:03:14 15.85(11:34) 25.5(7:11) 85550 /59c84%135.8
  Running (road)6 1:57:51 9.47(12:27) 15.24(7:44) 15216.8
  Running (off-road)1 16:32 1.1(14:58) 1.78(9:18) 583.3
  Total7 5:17:37 26.42(12:01) 42.52(7:28) 106550 /59c84%155.9
  [1-5]7 5:15:09
averages - sleep:7.8

» now

Tuesday May 2, 2017 #

9 AM


Home very late last night. Long day. Happy with technical performances at IOC but some work to be done physically as I knew. Only really 1.5 weeks to the Estonia weekend

Monday - IOC Relays, done
Tuesday - Club is doing pyramid intervals and celebrating 2nd in Tiomila. I'll head over and get my HR strap back, do some easy running and be sociable.
Wednesday - easy. Will assess how I feel tomorrow. Could do 3km of orienteering if I wanted.
Thursday - Tuesday's pyramid
Friday - rest
Saturday - long tempo
Sunday - o-intervals
6 PM

Running (road) 1:00:19 intensity: (2:28 @0) + (55:13 @1) + (19 @2) + (2:01 @3) + (18 @4) 8.99 km (6:42 / km) +33m 6:35 / km
ahr:131 max:163 shoes: Asics Hyper Speed 6 2016

Easy around the trails in Stadskogen. Did the warm up and drills with the group and then jogged around with Rassmus. Super nice evening so this was very enjoyable. Oskar joined after a fashion too. My watch wouldn't get satellites for a while at the start so I added a little.

Monday May 1, 2017 #

10 AM

Running (road) warm up/down 12:11 [2] 1.42 km (8:33 / km) +43m 7:26 / km
shoes: Inov8 ORoc 2017

Orienteering race 35:49 [5] *** 5.35 km (6:42 / km) +194m 5:40 / km
spiked:15/16c shoes: Inov8 ORoc 2017

IOC relay 2nd leg on CNOC team 1 (course was OP-CE)

Went out on 4th, came back 2nd. Job done in that sense but again was just not quick enough over the ground. Technically close to perfect with a 10s miss on 5.
11 AM

Running (road) warm up/down 8:25 [2] 1.18 km (7:09 / km) +25m 6:28 / km
shoes: Inov8 ORoc 2017

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.

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