Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Running	6	5:50:13	40.18	(8:43)	64.67	(5:25)	1318
Archery	1	2:30:00
Orienteering	3	1:49:14	11.75	(9:18)	18.91	(5:47)	117
Total	10	10:09:27	51.94		83.58		1435
[1-5]	9	7:39:27

3:41

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Saturday Jan 31, 2015 #

Event: Dublin By Night, Bushy Park

5 PM

Running warm up/down 25:24 [2] 4.2 km (6:03 / km) +23m 5:53 / km

Running warm up/down 6:40 [2] 1.22 km (5:27 / km) +11m 5:13 / km
shoes: xtalon2014

2nd warmup because they weren't ready and I was getting chilled by the time the first starts were let off

6 PM

Orienteering race (Bushy Park Night O) 28:47 [4] 5.08 km (5:40 / km) +32m 5:29 / km
shoes: xtalon2014

Dropped time at 4, 9 & 12. Rest were fine but had to go fairly slow in wood as seeing map under torch light with magnification is quite challenging.

7 PM

Orienteering warm up/down 12:48 [2] 2.04 km (6:17 / km) +5m 6:12 / km
shoes: xtalon2014

Long - Splits

Friday Jan 30, 2015 #

3 PM

Running 1:02:58 [3] 11.68 km (5:23 / km) +252m 4:52 / km
shoes: Mizuno Kazan 2014

Thursday Jan 29, 2015 #

1 PM

Running 1:41:45 [2] 17.1 km (5:57 / km) +552m 5:07 / km
shoes: Mizuno Kazan 2014

Snowline 150m, blizzard with drifting above 300m.

Wednesday Jan 28, 2015 #

Archery 2:30:00 [0]

2 PM

Running 1:11:00 [4] 14.1 km (5:02 / km) +432m 4:22 / km
shoes: Mizuno Kazan 2014

brought Zoe and because we arranged to meet at a certain time, I pushed on so not to be late so ended up being almost a tempo. Cruised along at a good canter and pushed on final hill

Tuesday Jan 27, 2015 #

2 PM

Running warm up/down 16:17 [2] 3.0 km (5:25 / km) +18m 5:16 / km
shoes: Brooks Pure Grit

Running intervals (12 x 400m intervals) 26:53 [4] 6.32 km (4:15 / km) +2m 4:15 / km
shoes: Brooks Pure Grit

I do enjoy 400m intervals :)

had 90 secs as target with 45secs jog recovery. First 6 into wind so thought about 92secs and 88 for return, but first was 95 and 2nd 94. I was conscious that I had set myself 12 to do so wasn't pushing it, but didn't expect them to be this slow. Also I was in shorts rather then tights and I was struggling to get warm. As I got nearer Wicklow which more sheltered the times reduced and this trend continued on my return with the wind. By the end I was nice and toasty.
The outward 6 averaged 92.5secs and the return 6 86.5 secs, overall 89.5secs.
For the last 2 I concentrated on longer strides which reduced my time a little.

3 PM

Running 39:16 [2] 7.05 km (5:34 / km) +28m 5:28 / km
shoes: Brooks Pure Grit

Monday Jan 26, 2015 #

Note

Rest :) though spent couple hours in Oakwood, but didn't bother logging it.

Sunday Jan 25, 2015 #

Event: Donadea

Note

Another excellent week with 72 miles & 2900m climb.
No plan for next week...as usual :) but I've certainly earned an easier week and will probably throw in the odd rest day.

11 AM

Orienteering race (Donadea) 53:17 [4] 9.39 km (5:41 / km) +50m 5:32 / km
shoes: xtalon2014

So was making way to event, was behind Roar and Conor. Roar took a right turn before the usual turn-off, and I thought local knowledge, "home" event so I followed the 2 cars in front down a narrow road. Couple minutes later Roar does a U-turn....??
You'd think by now I should be experienced enough not to follow!

BTW Roar did get us to Donadea

As for run. felt fatigued warming up. Not surprising after 14k the previous evening doing both night-O courses and a week with a lot of running.
Once I got going I didn't feel the fatigue and for much of course, I was going as hard as the terrain allowed me. considering ankles not taped. Technically a simple course and so when a bit of navigating was required I was sloppy, so dropped about 3 minutes. Mainly at 22.

Orienteering warm up/down 14:22 [2] 2.41 km (5:58 / km) +30m 5:37 / km
shoes: xtalon2014

Long - Splits

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