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Training Log: PaulP

In the last 7 days:

activity # timemileskm+m
  Road3 1:53:05 16.24(6:58) 26.14(4:20) 139
  Orienteering1 1:24:32 6.29(13:26) 10.13(8:21) 35310 /18c55%
  Stretching Session1 15:00
  Trail/Terrain1 10:39 1.09(9:48) 1.75(6:05) 77
  Total5 3:43:16 23.62 38.02 56910 /18c55%
  [1-5]4 3:28:16
«
1:35
0:00
SuMoTuWeThFrSa

Wednesday Apr 22 #

4 PM

Road 1:00:16 [3] 13.72 km (4:24 / km) +100m 4:14 / km
ahr:154 max:167 shoes: inov8 road-x 255 Dec14

run in the sun -Tullynagee rd, Lisbane, Ballyhglighorn Rd

Tuesday Apr 21 #

7 PM

Road warm up/down 10:53 [3] 2.2 km (4:57 / km) +14m 4:48 / km
ahr:142 max:167 shoes: inov8 road-x 255 Dec14

Road warm up/down 2:45 [3] 0.46 km (5:59 / km)
ahr:136 max:156 shoes: inov8 road-x 255 Dec14

drills

Road 25:57 [4] 6.97 km (3:43 / km) +8m 3:42 / km
ahr:168 max:181 shoes: inov8 road-x 255 Dec14

2x
3000m tempo followed by 300m sprint. 200 and 100 m sprints after first one, not after second.
First one was hard, second much easier although did it at identical pace
8 PM

Road warm up/down 13:14 [3] 2.79 km (4:45 / km) +17m 4:36 / km
ahr:147 max:164

9 PM

Stretching Session 15:00 [0]

Sunday Apr 19 #

12 PM

Trail/Terrain warm up/down 10:39 [3] 1.75 km (6:05 / km) +77m 4:59 / km
shoes: inov8 oroc280 May14

Orienteering race 1:24:32 [3] 10.13 km (8:21 / km) +353m 7:06 / km
ahr:154 max:181 spiked:10/18c shoes: inov8 oroc280 May14

Leinster Champs, Lough Firrib and Oakwood
7.8k course, so ran quite a bit extra...
1 was fine, an easy slog straight up the hill out of the forest. 2 was slow because of sore calves from not running since Thursday, but navigationally fine, as was 3
4,5,6 all spot on target, but really slow because I spent too much time trying to navigate by features instead of by bearings. Didn't go quite far enough down at first to 7, but just a hesitation. Stayed low to 8, then didn't come up high enough, reading river as the marsh, lost maybe 40s.
9, 10 both sot on, then back into the forest. Went left to 11, which I think was the best option, although apparently Fraser went straight through the green and "It shouldn't have been marked as dark green." 12 fine then 13 got stuck in a bush and ended up coming down to the path and back up. 14 fine, then big mistake on 15. Originally came up to path to then go back down, think I went in at the wrong ride, then it all went to shit. No idea where I went, but eventually made it back to a ride I could recognise and got it fine from there.
16-finish all fine
Overall pretty disappointed with my performance, made a couple of stupid mistakes and was just generally slow on the mountain, not aggressive enough and just too cautious after last year's IOC. Ended up 2nd to James, 7s ahead of Zach

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