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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: liamcotter

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering7 3:56:05 20.93(11:17) 33.69(7:00) 94282 /88c93%
  Running2 39:26 5.48(7:12) 8.82(4:28) 97
  Total9 4:35:31 26.41(10:26) 42.51(6:29) 103982 /88c93%

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Sunday Mar 24 #

12 PM

Orienteering race 56:21 [5] ***** 6.28 km (8:58 / km) +153m 8:00 / km
spiked:24/28c

Very bad map, small unknown scale and a tired on top of that. Basically impossible to navigate without mistakes. Somehow managed to go to #10 on my way to #2.

Saturday Mar 23 #

10 AM

Running warm up/down 12:21 [3] 2.06 km (6:00 / km) +45m 5:24 / km

11 AM

Orienteering race 18:53 [5] 3.87 km (4:53 / km) +82m 4:25 / km

Annual Time Trial in the Phoenix Park. Official time of 18:53. Huge improvement over last year, 4:15 quicker. Better conditions this year and managed to come out on top this year despite being 2 minutes behind the lead last year. 5th best time for 3 laps, happy that my hard training has paid off. Next 6 weeks have all the important competitions to into the race season!
1 PM

Orienteering 36:40 [3] *** 6.69 km (5:29 / km) +47m 5:18 / km
spiked:1/1c

Corridor O-Training in the Park. Went well but started off a bit shaky.
2 PM

Orienteering 27:46 [3] *** 4.85 km (5:44 / km) +77m 5:18 / km
spiked:30/31c

Relay Practise for all three legs. Made only one mistake (map was 1:2000) where I went to the wrong control. Three 1.5km legs that you ran in different orders (eg A->B->C). First leg was mass start but the others were staggered starts. Good fast orienteering but tired after the long day.

Friday Mar 22 #

Note
(rest day)

Still tapering

Thursday Mar 21 #

Note
(rest day)

Tapering

Wednesday Mar 20 #

5 PM

Running (Taper) 27:05 [3] 6.76 km (4:00 / km) +52m 3:51 / km

Fast, short taper run with 6 strides.

Tuesday Mar 19 #

Note
(rest day)

Monday Mar 18 #

9 AM

Orienteering warm up/down 16:35 [3] 2.3 km (7:13 / km) +101m 5:55 / km

Putting out controls for today’s event. Actual time was much longer but this is the time spent jogging with the bag of controls.
12 PM

Orienteering race 1:05:50 [5] *** 8.07 km (8:09 / km) +394m 6:33 / km
spiked:27/28c

My own event! Planned it all myself but still made a mistake on one control. Very hilly, times were long. Big crowd as always in Currabinny as always, almost 150 people! Only complaint today was that one control was in the wrong place but that was sorted out quickly after we found out. Tired during my run as I hadn’t eaten since morning before putting out controls and had been doing the registeration for 2.5 hours too.
2 PM

Orienteering 14:00 [3] 1.63 km (8:35 / km) +88m 6:46 / km

Collecting controls.

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