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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mushy_pea

In the 7 days ending Nov 1, 2011:

activity # timemileskm+m
  Orienteering4 4:22:30 12.68(20:43) 20.4(12:52) 330
  Running6 2:05:01 15.1(8:17) 24.3(5:09)
  Gym1 1:00:00
  Total8 7:27:31 27.78 44.7 330
averages - sleep:8.5

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Tuesday Nov 1, 2011 #

6 PM

Running warm up/down 12:00 [2] 2.2 km (5:27 / km)
slept:9.0 shoes: Asics Duomax Ladies

Joined Briony, Vincent and some other guy for a warm-up jog mixed with marathon chatter.
Followed by drills.

Running intervals (College Park) 19:09 [4] 5.0 km (3:50 / km)
ahr:176 max:184 shoes: Asics Duomax Ladies

5 x 1 km/ 3 min

Feels like ages since I've done intervals. Felt good for first 3, then felt stomach cramp for 4th, before picking up the pace a little again for the last.

3.46 - 3.45 - 3.47 - 3.58 - 3.53
7 PM

Running warm up/down 15:15 [2] 2.4 km (6:21 / km)
shoes: Asics Duomax Ladies

Easy jog chatting to the new girl, Maria, that was kicking my butt in intervals and other new girl, Sorcha, who does race-walking.

Monday Oct 31, 2011 #

12 PM

Orienteering race (JFK Arboretum) 34:55 [5] 5.0 km (6:59 / km)
shoes: VJ Bold

SE Relays - Mens Open - 3rd

"Lurch" Short - "Cousin It" Hussey - "Uncle Fester" Heron

The DUO Adams Family Team started strong with Lurch coming back in 2nd about a min behind Jonathon Quinn. I set off cleanly, immediately having to enter the overgrown forest for #1. Lost time by following Sprint Map rules in the first half of the course, realised no-one else I saw was so took more direct routes for 2nd half. Relatively clean other than those silly routes...and running to the wrong spectator, oops.
I dropped us a position, setting Uncle Fester off just behind Colm. He held on to third place.
I wonder how things may have been if I hadn't started so unnecessarily law-abiding. Damnit.

Relay results

Sunday Oct 30, 2011 #

12 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Bold

Jog to start.

Orienteering race (Coumshingaun) 1:47:55 [4] 7.2 km (14:59 / km) +330m 12:12 / km
ahr:158 max:179 slept:9.0 shoes: VJ Bold

Munster Champs - W21L - 1/6

This was a distastrous effort. Took first two clean, was silly and ran past the third - took a while to spot I was in the wrong area - then eventually headed back to fix it. Climbed too high for #4 then spotted in way down the hill. Clean to #5 before faffing about searching every boulder in the circle before finding #6. By now I'd lost the will to go on as the runnability was so slow anyway that I knew I would struggle to make up for these costly timelosses.
Then I was clean for the next few - until another another "check behind every possible boulder" at #11, and something similar at #12.
Then had a few clean ones and was surprised to meet Regina at #16. We were together for the next 2 and then I ran on. Faffed about in the forest where I met Sharon and then finished just before her.

Was surpried to find out I'd won - so it seems no-one was finding the correct boulders easily. Just glad I kept pushing in the tough terrain even though the entire race felt awful.

Ran 9.4 km.

MOC Results

Saturday Oct 29, 2011 #

3 PM

Running warm up/down (Tramore Sand Dunes) 11:16 [2] 1.7 km (6:38 / km)
slept:8.0 shoes: VJ Bold

Jog from car to start with Kyle and Ruairi.

Orienteering warm up/down (Tramore Sand Dunes) 21:23 [2] 3.0 km (7:08 / km)
ahr:130 max:159 shoes: VJ Bold

Putting out 5 controls for training.
4 PM

Orienteering 1:38:17 [3] 5.2 km (18:54 / km)
ahr:128 max:162 shoes: VJ Bold

Did planned course while shadowed by Kyle. Lost some time due to control collecting but was mainly just slow due to the tough physicality of the terrain. Those are very overgrown sand-dunes! Was planning to take it easy, but legs were actually knackered when I finished.
Navigation started iffy, but got cleaner as I went along.

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: VJ Bold

Jog back to car with Kyle.

Friday Oct 28, 2011 #

slept:8.0 (rest day)

Thursday Oct 27, 2011 #

12 PM

Running tempo (Duhac 6m loop) 48:21 [3] 10.0 km (4:50 / km)
ahr:170 max:178 slept:8.5 shoes: Asics Duomax Ladies

Was pushing hard on this as it was a tempo and I hadn't run in days. Felt good to get out - but this was tough. Also wore too many clothes - I didn't want to get chilled when I wasn't feeling well.
Still, fastest time so far this year. Was lucky with lights though, just lost 1 min.

Wednesday Oct 26, 2011 #

6 PM

Gym intervals (Spinning) 1:00:00 [3]
ahr:137 max:171 slept:8.5 (sick)

Spinning easy and fast for 5 min, with hard resistance in bursts for
1, 2, 3, 3, 3, 2, 1, 1 min.

Not feeling great all day, but nice to do some exercise.

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