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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Running4 4:05:57 29.62(8:18) 47.66(5:10) 386
  Circuits1 1:00:00
  Orienteering1 59:02 4.54(13:01) 7.3(8:05) 195
  Total6 6:04:59 34.15 54.96 581

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Sunday Sep 10, 2017 #

10 AM

Running 32:38 [2] 6.01 km (5:26 / km) +6m 5:24 / km
ahr:133 max:157 shoes: Asics

Running race 37:37 [5] 10.0 km (3:46 / km) +71m 3:38 / km
ahr:174 max:191 shoes: Asics

Lakes 10km
Another top 20 finish and 2nd M45. Time 37.37, with negative split into the wind & rain.
Plenty of wind and rain during warmup, but this cleared for the start which included a brief showing of the sun. I didn't have a specific plan, except definitely not give it 100%. Plenty of races in recent weeks, and hours orienteering yesterday in rough terrain and a slight niggle in right leg which has been present since the half last week meant a common sense approach. This didn't seem to be the case when the first KM clicked by in 3.33, which was a big OOPS!. Eased back and chilled out till 5km which passed in 18.52. A sharp right followed by downhill to cross the Liffey before the hill during the 7th km. I decided to attack this hill and gained about 20 seconds on nearly everyone around me. I kept this momentum up to pass others on the following downhill. The wind and rain really came in strong for the final 2km. The stronger it came, the stronger I ran! I had my sights set on a grey haired chap about 100m ahead, but as I passed the 9km marker, the niggle in my leg made its presence known and I eased my pace a bit, but was still gaining on this chap. He suddenly upped his pace and I thought the game was up until he stopped!!. He had gone too soon and I passed him while he recovered. He did finish shortly after. He had thought the finish was just around the corner when he took off. In the end he was 3rd M45. Mick Clohisey was run away winner in 31:49. Laura Shaughnessy was looking very focused and in good shape before the start and she bettered her time of last year by 30 seconds to clock 34:34. Sarah Mulligan kept with her for a bit, but Laura is in a different class in these races. An enjoyable race, but now looking forward to doing more orienteering

Running 14:59 [2] 2.17 km (6:55 / km) +37m 6:22 / km
ahr:119 max:130 shoes: Asics

Saturday Sep 9, 2017 #

12 PM

Orienteering race (NI Champs ) 59:02 [3] 7.3 km (8:05 / km) +195m 7:08 / km
shoes: Icebug Acceleritas5

First long distance O since Irish Champs. Really enjoyable. Running 10k tomorrow so took it easy and concentrated on the Nav, which wasn't very technical. Stopped about 10m short at no. 2, a pit, and perhaps dropped nearly 2 minutes. I was distracted by the pits having white background. Why is that? I was looking for trees in everyone, but there weren't trees in them. It confused me throughout.
Broke in new Icebugs. Acceleritas5s to replace my worn Acceleritas4s. The 5s are not nearly as comfortable, but they will be fine, but I am a bit disappointed.

Thursday Sep 7, 2017 #

7 PM

Running 40:28 [3] 7.21 km (5:37 / km)
shoes: Kazan 2017

Club session but took it easy

Wednesday Sep 6, 2017 #

6 PM

Running warm up/down 41:03 [2] 7.41 km (5:32 / km) +3m 5:32 / km
shoes: Brooks Green Silence

Running race 10:19 [5] 3.0 km (3:26 / km)
ahr:173 max:184 shoes: Brooks Green Silence

Just outside PB by a second or 2.

Running warm up/down 11:53 [2] 1.76 km (6:44 / km) +2m 6:42 / km
ahr:125 max:137 shoes: Brooks Green Silence

Tuesday Sep 5, 2017 #

6 PM

Circuits 1:00:00 [3]

Monday Sep 4, 2017 #

5 PM

Running 57:00 [2] 10.11 km (5:38 / km) +267m 4:59 / km
ahr:133 max:150 shoes: Kazan 2017

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