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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eoghan

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering Racing 3 3:55:10 20.76(11:20) 33.41(7:02) 72997c
  Technical O training 2 1:08:51 6.59(10:27) 10.61(6:29) 29633c
  Running 3 36:02 2.27 3.66 66
  Total5 5:40:03 29.63 47.68 1091130c

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Sunday Apr 21 #

Orienteering Racing race 2:40:00 [5] **** 20.86 km (7:40 / km) +497m 6:51 / km
41c

JK Long Distance

Awesomely tough. Just didn't have enough energy to perform as well as I could. So exusted at the end that ended up making a couple of annoying navigation errors

Saturday Apr 20 #

Running warm up/down 12:00 [2] 1.84 km (6:31 / km)
shoes: INOV8 Roclite 290 #2

Orienteering Racing race 56:22 [5] ***** 8.35 km (6:45 / km) +204m 6:01 / km
25c shoes: INOV8 Roclite 290 #2

JK 2019 Middle Distance. Mistakes throughout , not the day I would have liked. Also seriously struggled with the heat.

First mistake on control 1 - obviously wasn't focused and just didn't run far enough and got confused by the wrong hill. Very disappointed probably about 3 mins lost.

2 - another mistake, went up the wrong path. Still flustered from 1. Probably lost another minute.

3 - finally hit a control but had now been caught by the guy who started 1 minute behind me.

4- went to the wrong pit. A silly mistake distracted by others. 30 seconds lost.

5, 6, 7 & 8. Had a good run if navigation

9 - started running up the wrong path, 90° error. Just not focused. (1 min lost)

10 - easy control

11 - slightly confused by all the pits and contors so wasn't perfectly accurate

12 - after canal crossing, quite an easy control, did leave the path slightly early but saw someone go down into the control so that helped.

13 &14 - not bad navigation, quite easy controls

15 - had overtaken two people I'd been running with but then grabbed water from the water station and made a big error, completely over running the control and taking the path in the wrong direction. Very poor at least a minute lost.

16 - quite an easy control well executed.

17 - getting very tired but an easy control

18 - not bad but could have hit the control a little more accurately

19 - Lots of people heading to the control making it a bit easier

20 - got a bit disorientated and lost about 30 seconds running the wrong direction.

21 - easy control

22 - spectator control, easy.

23 - big mistake, still not sure how I got this so wrong. I felt I left 22 in the right direction will have to look at routegadget to see what happened but ran around in circles struggling to relocate. 4 mins lost.

24 - again all over the place after 23, so annoying to throw it all away right at the end. 30seconds to a minute lost.

I definitely feel I could have run 48mins today and I'd have been very happy but it wasn't to be. Now for a huge long distance event tomorrow. I will focus on accuracy and a steady pace.

Friday Apr 19 #

Event: JK 2019
 

Running warm up/down 13:34 [2]
ahr:2

JK Sprint Warm up and warm down

Orienteering Racing race 18:48 [5] *** 4.2 km (4:29 / km) +28m 4:20 / km
31c shoes: Adidas supernova black

JK Sprint O. My first Sprint orienteering race.

Generally pretty happy with the run. I had no expectations but my aim was to commit to all my decision and run as hard as possible. Having looked back there are probably a few places I could make up some time:

4. Coming out of control 3 I probably could have gone around the south of the building rather than the north but would probably would have only gained 5 seconds.

7 - I think my biggest mistake of the day (20seconds) came out of 6 and ran around an extra building to the east of the control. Poor focus and a silly mistake.

11 - saw the covered walkway on the map bit whilst at control 10 I couldn't see it so decided to run around the building and in through east entrance to courtyard. Maybe 5 sec lost.

18 - took the wrong road from 17 realised pretty quickly (lost about 10seconds) then got to the control and couldn't see it despite being stood right by it (another 10seconds)

21 - slight indecision, in end went down the path through woods but then came off the path and ended up coming out behind the building rather than between them. ( 10 seconds lost in total)

22 - went the the wrong side of the building 5 seconds lost.

30 - Emit didn't register the control so I had to turn around and go back. 5 seconds lost.

I would have liked to have gone closer to 18 minutes but was happy with the run. Need to get fitter still.

Wednesday Apr 17 #

Running warm up/down 10:28 [2] 1.82 km (5:45 / km) +66m 4:52 / km
shoes: INOV8 Roclite 290 #2

Technical O training 43:30 [3] 5.56 km (7:49 / km) +245m 6:25 / km
shoes: INOV8 Roclite 290 #2

Running around the old Bathampton Down Green course.few errors but not too bad.

Tuesday Apr 16 #

Technical O training 25:21 [3] ** 5.05 km (5:01 / km) +51m 4:47 / km
ahr:149 max:181 33c shoes: Adidas supernova black

Had a couple of maps from the British Sprint champs (F-15, H5-B). Slightly
shorter than a M21 course so joined the two together.

Did first course at 50% effort and second at around 75%. Was made a bit easier as I know the campus so well.

Legs a bit tired but hopefully will be in good condition by Friday

Monday Apr 15 #

Note
(rest day)

Taper into JK starts now.

Will do two runs this week, both will be with a map in hand to get the mind ready for the weekend.

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