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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Rock Climbing1 1:30:00
  S and C3 1:20:00
  Fell running1 1:16:40 6.72(11:24) 10.82(7:05) 685
  Orienteering1 1:01:49 5.44(11:22) 8.75(7:04) 45
  Running2 53:45 6.85(7:51) 11.02(4:53) 105
  X-Country1 20:00 2.67(7:29) 4.3(4:39) 35
  Total8 6:22:14 21.68 34.89 870

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

11 AM

Rock Climbing 1:30:00 [2]

Made the plunge...bought 10 climbs. Good fun but tired after an hour or so.
8 PM

S and C 20:00 [1]

Saturday Nov 18, 2017 #

10 AM

Running warm up/down 25:10 [3] 5.02 km (5:01 / km) +15m 4:56 / km
shoes: Innov8 flite 235

A lap of the Mystery before and after. Felt quite heavy legged after.

X-Country 20:00 [4] 4.3 km (4:39 / km) +35m 4:28 / km
shoes: Saucony Killkenny XC

1, 1, 2, 3, 2, 1, 1 of 60s
Decided I really need some quality in my life again. As expected, somewhat lacking in the punishment accepting capacity. It will come.
Tried to avoid watching pace so didn't lap reps roughly 3:30-3:50, although the last rep which was uphill was a bit slower
6 PM

Orienteering warm up/down 5:08 [3] 1.05 km (4:53 / km) +10m 4:40 / km
shoes: Innov8 Xtalon 2017 #2

Jog along the road beforehand.
Nothing afterwards

Orienteering race 56:41 [4] 7.7 km (7:22 / km) +35m 7:12 / km
shoes: Innov8 Xtalon 2017 #2

North West Night League - Delamere
Went along to this despite feeling sub par all day. Don't think I'd eaten enough. Enjoyed it and the course made the most of the area but given the bracken and control placings reflex tape was needed. Ran in to the circle on most occasions looking for a ditch and stumbled upon it luckily. Unless you were running directly to the flag there was very little chance of seeing them. I understand that having reflex control for park events annuls the challenge in that setting but removable tape cost £3 tops and would have made the course a lot more fair.

#1 ran straight past and had to bounce back in from the path beyond. Got a little lucky though. Lost ~1min. This made me angry.
#2 fine
#3 took the path option as long as possible
#4 straight, hesitant in the circle. Lost ~30s
#5 exited the wrong direction and then the map-to-ground was 100% in the circle. ~2/2.30mins lost
#6 fine. Reflex would have saved hesitation in the circle.
#7 fine. Lucky to spot the flag.
#8 ok. Disorientating in the circle ~30s
#9 poor. No bearing ~30s
#10 poor exit direction. Then chose a minging entry route. ~30s
#11 Chose around. Fine.
#12 Lost concentration and overshot the turn in attacked from behind ~1min
#13 Lucky ~30s. Did not see the contours on the ground.
#14 Ok
#15 Fine but unsure from the point I turned in, bad direction ~30s
#16 got stuck in undergrowth leaving the control. Fine
#17 tired legs.

Sloppy performance to be honest. Need to sharpen up again quickly.

Friday Nov 17, 2017 #

10 AM

Fell running 1:16:40 [3] 10.82 km (7:05 / km) +685m 5:23 / km

Lugnaquilla.
After bad weather put paid to my idea of doing Galtymore last weekend a good forecast meant I was keen to do something on the way back to Dublin.
Had to run in walking boots as I purposefully chose to leave fell shoes at home after the OMM. Was grateful of the frost making the bogs a bit less minging and reached the top in a light dusting of frosty snow with bright sunshine. Pretty awesome.
10 PM

S and C 30:00 [1]

Thursday Nov 16, 2017 #

Running 28:35 [3] 6.0 km (4:46 / km) +90m 4:26 / km
shoes: Mizuno Sayonara 2

Went for a few miles up at Woodcock Bog Hill at lunch after dropping some samples off at Shannon Airport.
Stunning day

Tuesday Nov 14, 2017 #

Note
(rest day)

Just feeling a bit meh...hoping it'll pass once I leave Limerick and can get back in to a somewhat normal routine. Its a mental thing as I said I'd relax whilst here and my stay got extended a week. Must need it though to some degree.

Quick look back through training and whilst I thought my year was fairly good it was a series of overdoing things and getting ill/injured then rushing back to do the things I wanted. Everything seemed to settle down after Wasdale weirdly. The second half of the year was better and hopefully promising for next year.
Highlights were running Jukola, OMM Elite, getting Champs race PB's and making the team for both Hodgson and FRA Relays. Won two fell races also, a big one in Shropshire (Callow) and a small one in the Lakes (3Shires).
Low points were the glute/adductor injury I picked up during HPM and persisted to date, the subsequent DNF at Long Mynd, dying physically at Weets and some ropey UK flag hunting skills (notably running off the map for 15mins at the 6days!).

Next year may have more of an Orienteering focus in the early part I think.

Monday Nov 13, 2017 #

S and C 30:00 [1]

Work got in the way again

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