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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niallmac

In the 7 days ending Aug 26:

activity # timemileskm+m
  Orienteering5 2:53:00 13.4(12:55) 21.56(8:01) 275
  Grass/Trail2 1:54:52 14.27(8:03) 22.97(5:00) 200
  Road1 25:00 3.11(8:03) 5.0(5:00)
  Total7 5:12:52 30.78(10:10) 49.53(6:19) 475

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Saturday Aug 26 #

Orienteering 1:05:00 [3] 5.5 km (11:49 / km)
shoes: VJ Falcon

Ended up joining Israel+Slovakia doing some gentle training today as the legs felt reasonably fresh (apart from my sore knee after bashing it yesterday)

Really handy pace. Great training, but feel i need this type of training to be at speed for it to be properly beneficial, and for me to really be improving. Unfortunately speed wasnt an option for me today ahead of tomorrow+with my stiff knee (which thankfully loosened out during this)

We made it back to the relay arena for half the men's relay which was great. Nice atmosphere.

Friday Aug 25 #

11 AM

Orienteering warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Falcon

Warm up map.
I dont think i've ever enjoyed and been as comfortable with a warm up map as this before.
12 PM

Orienteering 57:49 [4] 7.0 km (8:16 / km) +275m 6:54 / km
shoes: VJ Falcon

World Cup Round 3 Latvia - Middle.

Yeah reasonably happy, but obviously plenty room for improvement. More experience in the bank. Definitely able to enjoy these international races now an aweful lot more than in the past. They just feel like another race rather than anything to be super nervous about.

Meandering race report:
Was feeling good and actually quite confident, but managed to drop 2 minutes to the first control. No idea how as it was nice and simple but totally lost direction. Bit of a wobble then to two and got caught by hongkong (started 90 seconds after me). Kicked on for the next two controls which i got cleanly and dropped him. 5 was rough. Took the path for a little bit then up over the hill. Popped out of the green and then started skirting it as i guessed i was too far west. Hit the pit then where the womens control was, and continued over to the depression for number 5. Short leg then over to 6.
Went a bit left to 7, over to the grassy rentrant and up to the path. Got caught here by Japan (3 minutes behind me) which i was annoyed at as i thought id been moving well since the second control. Down into the river valley, up the rentrant and over the spur to 7. Short leg to 8. Straight to 9 but the scattered open with double hashing was rough and ended up bailing through the green. Bumped into Spaniard here. Straight to 10 through beautiful white forest. Nice handy leg. Went left around the green then to the road, straight up over the spur and by the depression into 11. Handy 12th control then for the TV. 13 was tricky enough in the green, but got boosted along by spain. Then went too high for 14 and too low for 15, concentration definitely waning at this stage of the race. Three really simple controls then, 16 through 18, but made a mess of 19. Even looking at the map now i've no idea what happened, ended up getting lead into it by some guy. Then just two controls as part of a run in.

Thursday Aug 24 #

Note
(rest day)

Very long day of travel etc.

Wednesday Aug 23 #

Note

Legs a bit tired. Will likely rest tomorrow ahead of race friday, and rest saturday ahead of two sprint races sunday. Provided i still train monday-wednesday thats still 6 out of 8 days training which isnt bad.
3 PM

Road 25:00 [2] 5.0 km (5:00 / km)
shoes: New Balance Vazee

Misc running

Orienteering 11:12 [4] 2.67 km (4:12 / km)
shoes: New Balance Vazee

Old Town, Tallinn.
Taking it handy. Long week ahead.
5 PM

Orienteering 13:59 [4] 3.39 km (4:07 / km)
shoes: New Balance Vazee

Kadriorg, Tallinn.
So i was just on my way to my second control on my training map when, i stumbled across an o-kite with SI box. Turns out there was an event on that evening, so hung around for 30 minutes and did the event. Not too technical, but still probably as happy to do the event with race mentality rather than kinda chill around a training course on my own.
Was reasonably fast, but nonetheless pretty chilled.

Tuesday Aug 22 #

11 AM

Grass/Trail 54:52 [2] 10.97 km (5:00 / km)
shoes: New Balance Vazee

From montrose down to blackrock park for a few laps and back. Predominantly grass.
Was maybe like 4.45 pace but logging it as a more conservative 5.00 pace.
Should probably buy a new gps watch.

Monday Aug 21 #

11 AM

Grass/Trail 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
shoes: Inov8 X-Talon 212 #2

Same as Saturday.

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