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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niallmac

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Orienteering5 2:59:51 15.02(11:58) 24.18(7:26) 110
  Running (Grass/Trail) 5 2:09:43 14.54(8:55) 23.4(5:33)
  Running (Road) 2 40:00 4.97(8:03) 8.0(5:00)
  S+C 1 30:00
  Running (Track) 1 20:00 1.86(10:44) 3.0(6:40)
  Total8 6:39:34 36.4 58.58 110

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SuMoTuWeThFrSa

Thursday Aug 31, 2017 #

4 PM

Running (Road) 18:00 [3] 4.0 km (4:30 / km)
shoes: New Balance Vazee

S+C 30:00 [3]

Back in clon for the day. EP tomorrow.

Wednesday Aug 30, 2017 #

10 AM

Running (Road) 22:00 [2] 4.0 km (5:30 / km)
shoes: New Balance Vazee

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: VJ Falcon

Saved the closest map for this morning as i knew id be under a small bit of time pressure. It looked to be the least interesting map but it was kinda out of date and parts were a bit crappy.
Bumped into Cat Taylor as i was leaving.

Tuesday Aug 29, 2017 #

1 PM

Running (Grass/Trail) 48:00 [2] 8.2 km (5:51 / km)
shoes: Inov8 trailroc 255

To/from forest.

Orienteering 55:56 [3] 4.87 km (11:29 / km)
shoes: Inov8 trailroc 255

Great training again today

Monday Aug 28, 2017 #

2 PM

Running (Grass/Trail) 55:00 [2] 9.2 km (5:59 / km)
shoes: New Balance Vazee

To/from forest. Some form of strip of grass/forest/dirt to run on almost all the way so could avoid road running :)

Orienteering 55:01 [3] 5.71 km (9:38 / km)
shoes: VJ Falcon

O training. Really happy with this. Concentrated a lot and really got something out of the session.

Sunday Aug 27, 2017 #

9 AM

Running (Track) warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: New Balance Vazee

10 AM

Orienteering race 13:41 [5] 3.7 km (3:42 / km) +30m 3:33 / km
shoes: Inov8 trailroc 255

World Cup Sprint. Heat A
Reasonably happy with this. Decent technical race although some sub-optimal routes unfortunately. Thought i had a near perfect race until afterwards when i had a closer look. Big thing for me for improving my sprint is simply the raw speed element.
On the positive, assuming 3.7km (which is conservative, i probably ran 3.8 or so) this is likely my fastest ever sprint race in terms of minutes per km. No doubt all the track work this year has made a big difference. Still lots of room to get faster. On the other hand, this was shorter than the typical sprint race.

Running (Grass/Trail) 6:30 [1] 1.0 km (6:30 / km)
shoes: New Balance Vazee

5 PM

Running (Grass/Trail) warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: New Balance Vazee

6 PM

Orienteering 15:13 [5] 3.9 km (3:54 / km) +80m 3:32 / km
shoes: New Balance Vazee

World Cup Sprint B Final
3.9km 80m

Had a pretty good race and very happy. 36th of 56 starts so some sneaky scalps in there. Navigationally very good, slight hesitation on 3, should probably have gone left on 13 (1-2 seconds) and dropped a few seconds in the park on 14, should have stayed high for longer.

The hills were crazy.

Motivation high. Big winter ahead ;)

Running (Grass/Trail) 13 [1] 2.0 km (7 / km)
shoes: New Balance Vazee

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