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Training Log Archive: niallmac

In the 7 days ending Dec 3:

activity # timemileskm+m
  Grass/Trail4 3:20:11 26.36(7:36) 42.42(4:43)
  Road3 53:42 6.65(8:05) 10.7(5:01)
  Orienteering1 17:00 2.49(6:50) 4.0(4:15)
  Total8 4:30:53 35.5(7:38) 57.12(4:45)

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MoTuWeThFrSaSu

Sunday Dec 3 #

3 PM

Grass/Trail 52:00 [2] 10.1 km (5:09 / km)
shoes: New Balance Vazee

Easy round Brock Park.

Saturday Dec 2 #

11 AM

Road 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Vazee

12 PM

Orienteering race 17:00 [5] 4.0 km (4:15 / km)
shoes: New Balance Vazee

IOC Sprint 2017, 2.7km straight line.

Delighted to take the win and my first M21E Irish title.
Despite the decent physical training, I've very little orienteering done since the summer, so some rusty-ness was inevitable.
Made mistakes on the first control running past the gap in the buildings, and then a mistake on the second as i started running to the third instead. Both caused due to a lack of reading what was on the ground infront of me due to maybe putting too much focus on planning ahead controls 3-6. Very quickly found myself 20 seconds behind as a result.
Thankfully i copped on after this and was going well until i got tangled up in an invisible dog leash on the way to 5!
Slight hesitation leaving 5, dropping some precious seconds.
Got the tricky bits of the rest of the course around 17-20 planned en route to 9 which was handy. Bad routes on 11 and 12 however. Smooth through 13 to 19 then think i chose the better route to 20. Handy controls then 21-finish exept maybe 26 which i think south was superior to my northern route.
1 PM

Road 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Vazee

Friday Dec 1 #

Note
(rest day)

Travelling down to clon to travel back to dublin tomorrow morning for IOC sprint. #banter

Thursday Nov 30 #

Note

Thankfully the calf is feeling much better after long jacuzzi (bumped into ruairĂ­ long!) and some stretching.

I haven't been stretching at all recently really.
Also long overdue a gym session. Plan on doing one sunday when ive IOC sprint out of the way.
9 AM

Road 23:42 [2] 4.7 km (5:03 / km)
shoes: New Balance Vazee

Was already out for a run when i remembered today was supposed to be a rest day. Kept it short as left calf was a bit crampy/aggravated unfortunately.

Wednesday Nov 29 #

8 PM

Grass/Trail 49:38 [2] 10.1 km (4:55 / km)
shoes: New Balance Vazee

Celebrating my last assignment hand in. Just study now for the final exams.. :)

Tuesday Nov 28 #

6 PM

Grass/Trail 15:00 [3] 3.21 km (4:40 / km)
shoes: New Balance Vazee

Grass/Trail 26:39 [4] 7.91 km (3:22 / km)
shoes: New Balance Vazee

12 minute tempo, 2*5mins, 6*45secs.
Crawling around in between unlogged.

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

Token warm down

Monday Nov 27 #

8 AM

Grass/Trail 50:24 [2] 10.1 km (4:59 / km)
shoes: New Balance Vazee

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