Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Feb 17, 2016:

activity

time

miles

Running

2:02:22

12.76

(9:36)

20.53

(5:58)

Orienteering: training

1:46:22

10.67

(9:58)

17.17

(6:12)

44c

Strength/flexibility

51:27

Running: hard

30:05

4.15

(7:15)

6.68

(4:30)

Cycling

4:17

Total

5:14:33

27.58

44.38

44c

1:57

0:00

» now

Wednesday Feb 17, 2016 #

1 PM

Running 14:09 [3] 2.52 km (5:37 / km)
ahr:145 shoes: Saucony Triumph 15

To the Curragh. Tempo time.

Running: hard 10:01 [5] 2.3 km (4:21 / km)
ahr:181 max:186 shoes: VJ bold (pink)

Running 3:00 [3] 0.45 km (6:40 / km)
ahr:170 shoes: VJ bold (pink)

Running: hard 10:01 [5] 2.37 km (4:14 / km)
ahr:181 max:184 shoes: VJ bold (pink)

Running 3:07 [3] 0.45 km (6:56 / km)
ahr:166 shoes: VJ bold (pink)

Running: hard 10:03 [5] 2.01 km (5:00 / km)
ahr:179 max:183 shoes: VJ bold (pink)

Oh the pain.

C • Nice 2

Running 21:23 [3] 3.61 km (5:55 / km)
ahr:151 shoes: Saucony Triumph 15

8 PM

Cycling 4:17 [2]

Strength/flexibility (Circuits) 41:27 [3]

Tuesday Feb 16, 2016 #

8 PM

Running 27:45 [2] 4.99 km (5:34 / km)
shoes: Saucony Triumph 15

Was about 10 seconds away from saying 'feck this' and going to bed.

Strength/flexibility 10:00 [1]

Sunday Feb 14, 2016 #

Event: Leinster League, Oakwood

11 AM

Running 6:06 [3] 0.9 km (6:47 / km)
shoes: Inov8 Roclite Dec '15

Got lost twice on the way to the start. Oops.

Orienteering: training 1:08:53 [3] *** 9.61 km (7:10 / km)
ahr:170 max:182 15c shoes: Inov8 Roclite Dec '15

Leinster League, Oakwood. I found this really tough. Started cautiously, surprised to have a fastest split on 2 (dense trees - helps to be small!) but that was the best that it got today.
Poor route to 3 - should have gone high as the lower track was in bits.
4 was a long slog. It occured to me halfway that this would have been a good route-choice leg if the map had extended further east - you could run along the forest track and up the valley. Snow and heather and it was absolutely beautiful but energy-sapping.
Killian passed me on the way to 7 and I never got back ahead. 8, 9, 10 were easy enough. Decided to go up through forest and open areas to 11 for more of a navigational challenge. 12-13 went straight and got confused - was tired by now and the area between 12 and the first wall wasn't mapped. Beautiful forest from 13 to the finish.

Map: http://maps.cnoc.ie/show_map.php?user=Niamh&ma...
Results: http://www.orienteering.ie/result2?oaction=moreRes...

C • Fastest on 2 2

Brown - Splits

Saturday Feb 13, 2016 #

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

2 PM

Running 10:14 [3] 1.53 km (6:41 / km)
shoes: Mizuno Wave Hitogami

Orienteering: training 37:29 [4] *** 7.56 km (4:57 / km)
29c shoes: Mizuno Wave Hitogami

UCD Urban race. Great map and course, top quality. Missed the best route choices in a number of places, rusty. Totally wrong shoe choice too - needed some grip on muddy surfaces. Lesson learned.
I've done a route choice analysis, if anyone would like it drop me an email and I'll send it on.

Running 11:48 [3] 1.44 km (8:12 / km)
shoes: Saucony Triumph 15

Jog around short course as warm-down.

Long - Splits

Thursday Feb 11, 2016 #

7 PM

Running 24:50 [3] 4.64 km (5:21 / km)
shoes: Saucony Triumph 15

Curragh Grange loop easy.

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