Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Mar 23, 2014:

activity

time

miles

Strength/flexibility

2:25:00

Running

2:09:08

12.38

(10:26)

19.92

(6:29)

Orienteering: training

1:42:56

10.79

(9:33)

17.36

(5:56)

74c

Running: hard

25:27

3.41

(7:28)

5.49

(4:38)

Total

6:42:31

26.58

42.77

74c

1:40

0:00

» now

Sunday Mar 23, 2014 #

12 PM

Running 3:17 [2] 0.5 km (6:34 / km)
shoes: Inov8 X-Talon 212

Very short warm-up

Orienteering: training 1:12:00 [4] *** 12.49 km (5:46 / km)
30c shoes: Inov8 X-Talon 212

Leinster Spring Cup, Bull Island. Fast, fast, fast. Conor and Kev did the course in 59 mins. Solid enough run, some very good sections and some sections where the intensity dropped.

Running 7:07 [2] 0.97 km (7:20 / km)
shoes: Saucony Triumph 11

Warm down with Kev and Conor

Saturday Mar 22, 2014 #

11 AM

Running 11:36 [2] 1.8 km (6:27 / km)
shoes: Asics Kayano 18

Phoenix Park. Warming up and tagging the time trial loop for the juniors.

Running: hard (Intervals) 25:27 [5] 5.49 km (4:38 / km)
shoes: VJ bold (pink)

4*time trial loop (approx. 1.3km with 60m climb). 7:04, 7:04, 6:50, 7:01. Very slippery, very tough. 2.5 min rest between loops. Legs weren't super fresh after the circuits last night, but pushed as hard as possible. Senior squad time trial might be an idea.

C • Time Trial 10

Running 14:12 [2] 1.52 km (9:21 / km)
shoes: VJ bold (pink)

Warming down and taking in tags.

1 PM

Running 7:40 [2] 1.0 km (7:40 / km)
shoes: Asics Kayano 18

Meant to go to work but helped out at the junior training instead :) Lucky to have an understanding boss (myself).

Orienteering: training 14:20 [3] *** 2.07 km (6:55 / km)
14c shoes: Asics Kayano 18

Junior training sprint course at the Deaf Village Ireland (nice new map, but quite simple). The twist was that we had to memorise the course beforehand, 14 controls/2km. Took 2 minutes to study the map and had no problems; running for 12:20.

Friday Mar 21, 2014 #

7 PM

Strength/flexibility (Circuits) 1:00:00 [4]
shoes: Saucony Triumph 11

Circuits with Shane. Aerobic, spinning, weights, weights, Friday fun

Thursday Mar 20, 2014 #

6 PM

Running 41:43 [3] 7.0 km (5:58 / km)
shoes: Asics Kayano 18

Easy run with Caoimhe on the Curragh. Lumville-Braveheart-Flagstaff-Blackrath-Athgarvan school-Lumville

Strength/flexibility (Rolling) 10:00 [1]

Wednesday Mar 19, 2014 #

7 PM

Strength/flexibility (Circuits) 1:00:00 [4]
shoes: Saucony Triumph 11

Circuits with Shane. Went hard. Lots of Bosu ball work. Felt some tightness in ITB doing the scissor kicks. Good session.

Running 25:16 [3] 4.7 km (5:23 / km)
shoes: Saucony Triumph 11

Run home. Strong tailwind across the Curragh plains.

Strength/flexibility (Rolling) 15:00 [1]

Monday Mar 17, 2014 #

11 AM

Running 9:32 [3] 1.38 km (6:54 / km)
shoes: Asics Kayano 18

Warm-up with Susan.

Orienteering: training 16:36 [5] *** 2.8 km (5:56 / km)
30c shoes: Inov8 X-Talon 212

LegenDerry Shamrock Sprint, St. Columb's Park. St. Patrick's Day! This was fun; a sprint event with an added bonus of a maze. The course had 3 loops, to resemble a shamrock, and you visited the maze before, between and after the loops. Great finish to the weekend.
Results
Map

C • Good weekend 12

Running 8:45 [3] 1.05 km (8:20 / km)
shoes: Asics Kayano 18

Warm-down with Conor in buggy.

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