Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Focus

In the 7 days ending Sep 6, 2009:

activity

time

miles

Orienteering

5:32:16

16.41

26.41

Grass / road

56:00

Trails

25:00

Total

6:53:16

16.41

26.41

2:21

0:00

» now

Sunday Sep 6, 2009 #

Trails warm up/down (morning) 15:00 [2]
shoes: Olway 2

Orienteering race (morning) 56:55 [5] ****
shoes: Olway 2

Trondheim district champs relay.

I ran first leg for the first team. I made two huge mistakes otherwise things were fine.

Trails warm up/down (morning) 10:00 [2]
(injured)

Cool down with Chris Forne. I picked up a weird sharp pain on my knee cap while coming into the spectator. I didn't hit anything so this is weird. It won't matter, i'm stopping running after tomorrows training for 3 weeks. Perfect timing for an injury if ever you have to have one.

Orienteering (evening) 33:05 [3] ****
shoes: Olway 2

almost 5hours in between trainings.

First 4mins were warm up on a track to the start point. This training I drew a few tough controls of which needed aggressive running uphill and uphill contouring without a compass. 1 control in the middle was downhill from one hill top to the bottom of another as the nice shiney sharp sun was setting over a nice view of Trondheim. I stopped short as i felt the legs were just spent. The aim was 40-60mins.

Orienteering warm up/down (evening) 10:00 [2] ****
(injured) shoes: Olway 2

Cool down half in marsh and half on track. I was thinking on this run that i know now what physical training needs to be done for Trondheim and where in Ireland to go for it. The problem now is sorting out a job and making time for it all. I still need to understand these maps better as i'm not fully getting the vegetation differences.

Saturday Sep 5, 2009 #

Grass / road warm up/down (morning) 15:00 [2]
shoes: Olway 2

Orienteering race (morning) 1:24:08 [5] **** 10.23 km (8:13 / km)
ahr:172 max:186

Trondheim district champs, 8.9km.
Legs seemed to take a few km to wake up. Some steep hills and wet moist ground.

Grass / road warm up/down (morning) 10:00 [1]
shoes: Olway 2

Orienteering (evening) 32:32 [2] **** 3.2 km (10:10 / km)
ahr:138 max:164 shoes: Olway 2

LineO without a compass on the North Eastern slope of Grakallen hill. About 4hours rest in between trainings.

Friday Sep 4, 2009 #

Orienteering 45:36 [2] **** 3.95 km (11:33 / km)
ahr:152 max:179 shoes: Olway 2

I started off training with 45mins of slow orienteering on a butterfly loop before advancing to...

Orienteering intervals 1:10:00 [5] **** 9.03 km (7:45 / km)
max:178 shoes: Olway 2

... route choice training.

Not all of this was intensity 5. The plan was to run two different legs twice. Once running mostly marsh and the second running moreso in the forest. I only managed to do one leg twice as i had to cut the other leg short of it's forest route to make it back in time for a race in the evening (sprint DM).

All todays training was done in continuos drizzling rain starting about 2-3 km north east of Grakallen.

Thursday Sep 3, 2009 #

Note
(rest day)

Travel to Trondheim, Norway. No training as the light just faded when we were settled into the apartment and thinking about doing something.

Wednesday Sep 2, 2009 #

Grass / road 31:00 [3]
shoes: Asics 3

Monday Aug 31, 2009 #

Note
(rest day)

A rest just because. Today i thought might be spent better resting in case of any weekend weirdness left in my body. Also i've nothing to train FOR! Looking forward to 3 weeks rest building motivation for the Winter training starting at the end of September.

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