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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eoghan

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running 4 1:53:20 13.47(8:25) 21.67(5:14) 111
  Orienteering Racing 1 1:23:36 7.26(11:31) 11.69(7:09) 39824c
  Yoga1 1:00:00
  Cycling 1 25:00 4.35(5:45) 7.0(3:34) 166
  Total6 4:41:56 25.08 40.36 67524c
averages - rhr:47

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Sunday Mar 10 #

10 AM

Orienteering Racing race 1:23:36 [5] **** 11.69 km (7:09 / km) +398m 6:07 / km
ahr:161 max:193 24c rhr:43 (injured) shoes: IOV8 - Roclite 290

SARUM Saunter at Great Ridge

In general not a bad day out but not a good day. Navigation was a sloppy at points and physically I was very fatigued. Left calf was really not happy going to have to take a few days off/ on the bike.

Results: https://sarumo.org.uk/wp-content/uploads/2019/03/a...
Route: https://www.sarum.routegadget.co.uk/rg2/#45&co...

Breakdown:

No. 1 - Easy leg

No. 2 - Used a decent attackpoint but bearing not quite perfect

No. 3 - Hit bang on, nice to get a bearing right.

No. 4 - Happy with the route choice using the re-entrant to guide me in.

No. 5 - Cool leg, Initial exit from 4 was poor and got confused whilst trying to fold the map (30 sec lost). but after hitting the fence executed my plan as I wanted to. Ended up giving myself slightly more climbing then I needed. I'm not sure what the best route choice was. Matt P went with paths (easier but not faster IMO). Edward Dickins' route looked very quick, reducing the climb and easy navigation.

No. 6 - Not a great leg, lost contact with the map for a short bit along the path and didn't choose the best route. But don't think I lost much time.

No.7 - Executed plan almost perfectly

No. 8 - Had planned to head north and then follow fence but decided to jump it and went slightly off course wasting a few seconds

No. 9 - Not as accurate as I could have been on this leg, luckily didn't lose out.

No. 10 - Route choice was poor and very tiring. Should have either gone along the paths to the north or along the path o the fence and follow that. I'm not 100% sure control was in quite the right place compared to the description. ( 1 min l0st)

No. 11 - No easy attackpoint and was a bit of a risky approach luckily was aware of the lack of attackpiont and only just missed the control (30 sec lost)

No. 12 - Chose the direct route choice, Not unhappy with plan but execution early in the leg was poor. Left 11 on wrong bearing, manged to rectify it by following earth bank but then strayed from the purple line and came out in the open area too far to the North. Realised what I'd done but lost 2mins traversing. After re-entering the wood hit the control bang on. Path route was certainly quicker.

No. 13 - direction out of 12 not perfect but not bad and hit the control bang on from my attackpoint (fence corner)

No. 14 - Managed the fastest split but felt I could have been faster. If came out of 13 towards moor runable wood then could have saved 30 sec and could have hit control a little more exactly.

No. 15 - Didn't come out of 14 at quite the right angle but readjusted in re-re-entrant and hit gully.

No. 16 - Really happy with route choice and hit control bang on from attackpoint.

No. 17 - Executed plan well, would paths have been quicker?

No 18 - Despite the good attackpoint ran past control, recognised prominant tree and quickly re- navigated on to control (30sec lost)

No. 19 - Big miss, Lack of attackpoint didn't help but lost contact with map and ran past the control. Luckly good catching features. ( 2 mins lost)

No. 20 - Chose a painful and green route to the fence, not helpful when tired but kit control bang on.

No. 21 - Hit bang on with good bearing

No. 22 - Easy off of path

No. 23 - Pretty easy very tired at this point.

No, 24 - Easy



Running warm up/down 13 [3] 2.0 km (7 / km)
(injured) shoes: IOV8 - Roclite 290

Saturday Mar 9 #

Note
rhr:52 (injured) (rest day)

Planned rest day but the calf is still sore

Friday Mar 8 #

Note
rhr:46 (injured) (rest day)

Enforced rest day due to a niggle in my left calf. Hoping it will be okay for Sunday's race.

Thursday Mar 7 #

5 PM

Running 32:13 [3] 5.01 km (6:26 / km) +34m 6:13 / km
shoes: IOV8 - Roclite 290

Planned on a nice easy trail run home from uni but went a different route to what I'd planned and ended up having to run around town a bit.

Calfs are mega sore
7 PM

Yoga 1:00:00 [3]

Hot Yoga
Undoubtedly the toughest yoga session I've done. I was hoping to loosen everything out but it just ended up being a rather tough work out!

Wednesday Mar 6 #

Cycling (Commute) 25:00 [2] 7.0 km (3:34 / km) +166m 3:12 / km
(rest day)

Note

Calfs in absolute pieces from 1km reps yesterday.

Probably best not to use the barefoot shoes for the hardest sessions

Tuesday Mar 5 #

Running intervals 51:31 [3] 9.27 km (5:33 / km) +39m 5:27 / km
ahr:138 max:176 shoes: Merrell Vapour Glove 3

1km WU, 5* 1km (3min rest), 2km warm down

1 -3:24
2 -3:14
3 - 3:26
4- 3:27
5- 3:22

I was aiming to rep on 3:24 min/km but silly pacing on rep no. 2 (chasing down some bikes) made that rather harder.

Also quite a head wind on no. 3 and 4 but not really a good enough excuse.

Enjoyed doing a tough speed session again.

Monday Mar 4 #

3 PM

Running 29:23 [3] 5.39 km (5:27 / km) +38m 5:16 / km
ahr:133 shoes: Merrell Vapour Glove 3

Easy 5km with Alex

Nice to shake out the weekends fatigue in the Sun

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