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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mishortkut

In the 7 days ending Mar 20, 2011:

activity # timemileskm+m
  Orienteering5 5:02:02 21.34(14:09) 34.35(8:48) 1270
  MTBO2 3:25:45 14.38(14:18) 23.15(8:53) 795
  Hill run2 1:47:25 6.16(17:26) 9.92(10:50) 485
  running1 53:46 6.42(8:23) 10.33(5:12)
  Total10 11:08:58 48.31(13:51) 77.75(8:36) 2550
averages - weight:79.3kg

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Sunday Mar 20, 2011 #

4 PM

Orienteering 1:50:41 [2] *** 12.05 km (9:11 / km) +565m 7:26 / km
weight:78.5kg (injured)


Lifting controls on Lukes and Meelmore
super day, courses went down ok
as usual I spotted planning mistakes afterwards!

Some controls too visible, long leg could have been lower down to give more reward to those who went around Lukes, The leg up lukes for the middle course was just nasty, the short course was too easy.

Ah well, at least they were in the right place :)

One bonus from all this planning is the time spent in terrain, even if its not all hard work it adds up and I am feeling stronger again running in the rough stuff.

Saturday Mar 19, 2011 #

2 PM

Orienteering (control setting) 1:25:30 [3] *** 8.86 km (9:39 / km) +410m 7:50 / km
(injured)

putting out controls on Meelmore and Lukes.
Nice sunny day and very dry/fast underfoot. Pity the forecast gives a bit of rain and perhaps fog! could be difficult.
4 PM

Orienteering (control setting) 1:08:17 [2] *** 6.85 km (9:58 / km) +295m 8:12 / km
(injured)

putting out controls from East end of Tollymore.
Climbed up the drinns (hope nobody gets fed up with all the climb tomorrow) then out on to the white plain and back.

Weather closing in a bit and getting tired - glad to get the wet shoes off and into dry sox!
6 PM

MTBO (control setting) 1:12:06 [2] *** 9.8 km (7:21 / km) +270m 6:28 / km
weight:78.5kg (injured)

On the bike to put out the last bunch of controls from the Mountain centre.

All out no problems - did the usual trick of starting to doubt some of the planning decisions...too late now - just have to wait and see.

Finished very tired - down 2kg today!

Friday Mar 18, 2011 #

3 PM

Orienteering race (JK sprint test) 20:07 [4] **** 3.35 km (6:00 / km)
(injured)


Tested the M21 Elite course first - It did not blow me away initially but lookng back now....

I think the winning time will be 14.30mins
I had no controls out and print quality was poor could probably run it 2 - 2.30 mins quicker.
4 PM

Orienteering race (JK sprint test) 17:27 [4] **** 3.24 km (5:23 / km)
(injured)


JK sprint test 2 - ran the men open course.
I think this is a better course than the M21 E which is a shame
because only 20 or so will run this and all the talk will be of the number 1 course.

Still think that the whole event will be great with excellent courses on world-class sprint terrain.

This is the time I would hope to run the M21 E course in (with controls out and people leading me into them - although avoiding other runners will slow people down alot!

Thursday Mar 17, 2011 #

2 PM

MTBO 2:13:39 [3] 13.35 km (10:01 / km) +525m 8:22 / km
weight:80.5kg (injured)

Tollymore tagging sites for Sundays LongO - serious climb, soon realised it would have been quicker on foot. This session was split in two

First out up the Drins and round the back of Tollymore. Left the Bike round the back of the wee farm house on the climb out towards Lukes Mtn.
then set off on foot for a loop of Lukes.

Back on Bike and tagged the rest of the Tollymore sites.
Back for 6pm and still had to drive round and tag the Meelmore controls.

I am going to need 2 days to put these controls out! Hope Greg gets over his cold.
3 PM

Hill run (terrain run) 54:36 [3] 4.5 km (12:08 / km) +290m 9:11 / km
(injured)

Terrain run over and round Lukes Mtn - tagging sites
I hope the vis is good on Sunday. Today was a cracker but it gives rain Sat/Sun some time :(
6 PM

Hill run (terrain run) 52:49 [3] 5.42 km (9:45 / km) +195m 8:16 / km
(injured)

Ran out Trassey track onto Meelmore, tagged 8 more sites finished in the dark causing me to twist ankle - I had all the gear on so it was not so bad.

finished tired and hungry with very wrinkly feet :)
9 PM

Note


Tomorrow I am guinea pig - running the M elite sprint course for the JK team at Stranmillis. Can't wait!!

Tuesday Mar 15, 2011 #

7 PM

running 53:46 [3] 10.33 km (5:12 / km)
weight:79.7kg (injured)


Road run with Jack

Hillhead rd, Martinpool rd turn right upto Seaforde rd then along the dundrum line to the Park rd.

Tonight I was sore, felt depressed too, felt like I was holding Jack back
(probably cause i was) was surprised how slow the 10k time was

It was a nice night though clear and calm.

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