Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m
Orienteering	5	10:02:02	30.44	(19:47)	48.99	(12:17)	787
Running	4	1:48:14	11.7	(9:15)	18.83	(5:45)	80
Circuits	1	1:00:00
Total	8	12:50:16	42.14		67.82		867

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Sunday Mar 13, 2016 #

11 AM

Running warm up/down 19:30 [2] 3.03 km (6:27 / km) +7m 6:22 / km
shoes: xtalon2014

Orienteering race (Bull Island) 1:10:55 [3] 11.63 km (6:06 / km) +4m 6:05 / km
shoes: xtalon2014

Previous day was in my legs but was moving OK, or at least thought so until Shane passed me soon after I started, a man on a mission!

Passed Susan and Olivia and was on the whole grand till 9...
Say Jonny and Shane in distance leaving 10, went in at correct re-entrant and did what felt like 3 circuits of the kite without seeing it. Punched it with Olivia. Then proceeded to 4, don't know why, but that's what my mind did, only noticed when code was wrong for 11. Went back to 11 and managed to catch up with Olivia again by 12.

A tweak of the ankle leaving 12 reminded me that they were not taped and the possibility of serious regret and I immediately dropped the pace and jogged rest of course. Plenty rabbit holes on northern part. With focus gone the nav was a bit sloppy. Lovely day out

Brown - Splits

Saturday Mar 12, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer

Note

New compass
I broke my thumb compass on Monday. Had it in my back pocket while controlling LOC sites. Slipped on my arse and broke the plate.

Ordered new one on Tuesday and got it Thursday. It came from Phoenix Arizona!
Astonishing, don't think I've ever got anything quicker from UK or rest of EU.

I use Suunto Arrow 6 which most of the usual UK suppliers don't stock. A compass I get on well with and wanted the same again.

12 PM

Running warm up/down 19:04 [2] 3.35 km (5:42 / km) +37m 5:24 / km
shoes: xTalon

Orienteering race (Mary Immaculate College) 14:16 [4] 3.05 km (4:40 / km) +15m 4:34 / km
shoes: xTalon

Fairly clean, map confusing in places, went round all the green. Took it handy around the buildings and ran some of the longer legs hard. Almost flattened E. Perkins, but she survived.

2 PM

Running warm up/down 27:09 [2] 4.03 km (6:44 / km)
shoes: xTalon

3 PM

Orienteering race (University of Limerick) 24:04 [5] 5.22 km (4:37 / km) +13m 4:33 / km
shoes: xTalon

Knew it was gong to be more than 5k before starting, so started easy . Struggled with the common control, trying to find the correct lines out. Map reading with strong contacts and no magnifier was reasonably good. Dropped time at 11 through loosing concentration and contact and there were 2 -3 poor routes. Each km was quicker than previous one throughout.

I think my running form and navigation is on a par with last year so looking forward to being competitive in the JK sprint again.

Long - Splits

long - long2 - Splits

Thursday Mar 10, 2016 #

12 PM

Orienteering 3:12:47 [1] 13.1 km (14:43 / km) +335m 13:03 / km
shoes: Icebug Anima3

Checking remainder of LOC sites. Plenty of mapping work for PH

MORE TICKS!

7 PM

Running warm up/down 20:15 [2] 3.46 km (5:51 / km) +12m 5:45 / km
shoes: inov8 Road 233

Running race (2 mile Roundwood) 11:11 [5] 3.2 km (3:30 / km) +13m 3:25 / km
shoes: inov8 Road 233

Went off harder from gun than I usually do, Slightly downhill first k 3.19, next k 3.34, was expecting 3rd k to be slower as it was uphill through the village but kept the 3:35 pace. Was on my own in 3rd so was able to cruise into finish.

Running warm up/down 11:05 [2] 1.76 km (6:18 / km) +11m 6:07 / km
shoes: inov8 Road 233

Wednesday Mar 9, 2016 #

Circuits 1:00:00 [3]

Just after warming up, there was an irritation on back of my leg, lo and behold what looked like a tick. Got Zoe with better eyesight to confirm.
Had tick removers in car but with the awkward position and street lighting I found it difficult to see, Zoe confirmed I left the head in!
Didn't bother me for rest of circuits and Zoe removed the head when we got home. Probably picked it up on Monday at Carrick.

Monday Mar 7, 2016 #

Orienteering 5:00:00 [1] 16.0 km (18:45 / km) +420m 16:34 / km
shoes: Icebug Anima3

LOC checking sites

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