In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 3:06:00|| 16.81||(11:04)|| 27.05||(6:53)|| 348||43 /||49c||87%|
| ||Cycling||1|| 46:21|| 12.04||(3:51)|| 19.38||(2:23)|| 128|
| ||Running||4|| 42:29|| 3.04||(13:59)|| 4.89||(8:41)|| 39|
| ||Foam Rolling and Stretching||1|| 15:00|
| ||Total||7|| 4:49:50|| 31.89|| 51.32|| 515||43 /||49c||87%|
| ||[1-5]||6|| 4:34:50|
|averages - rhr:55|
Cycling (Road) 46:21  19.38 km (2:23 / km) +128m 2:19 / km
Easy cycle this morning to gives the legs something to do. Will go for an easy run tomorrow. Not planning to do much training other than easy runs as I have the Irish Champs next weekend.
Running (Warm Up) 9:04  1.06 km (8:33 / km) +14m 8:01 / km
ahr:146 max:164 rhr:56 shoes: Inov8 X-Talon 225
Orienteering race (JK 2019) 28:36  **** 5.12 km (5:35 / km) +81m 5:11 / km
ahr:175 max:192 spiked:18/20c rhr:56 shoes: Inov8 X-Talon 225
Relay - Men's Short - Leg 1:
The best race of my weekend by far and probably one of the best runs of my life. Mass start was amazing and very fast but I stuck with the front pack and executed the first control really well. One small error of about 30secs on control 6 as I tried not to follow someone but they were right and I was wrong. Corrected it fast and clean after that. I was 4th on first leg in the end as a few people mis punched but I think I was probably 9th or 10th back. Always kept really good contact with the map and had a solid plan for every control. At least I ended the weekend on a high.
Running (Warm Up) 16:43  1.82 km (9:11 / km) +22m 8:40 / km
ahr:127 max:169 rhr:54 shoes: Inov8 X-Talon 225
Orienteering race (JK 2019) 1:58:01  ***** 16.14 km (7:19 / km) +223m 6:50 / km
ahr:166 max:187 spiked:25/29c shoes: Inov8 X-Talon 225
Big mistake on control 1 and lost about 6mins. Went off too fast and panicked when things didn't start to look right. Alarm bells went off but I didn't slow down. Next mistake was on control 6. Didn't keep contact with the map and was unsure where I was when I arrived on a path. Managed to relocate but probably lost about 6mins on this control as well. Lost time again on control 10. Underestimated how far I needed to go on this one and ended up searching around in the bushes too low.
After 10 I had a fairly clean run and the gels saved me from bonking. Not the result I wanted this weekend on the Long but just one of those days. Finished in 30th and 3rd Irish again today. Not sure how well this plays up for selection so will have to try and have a better run at the IOC Long in two weeks.
Running (Warm Up) 8:24  1.05 km (8:00 / km)
ahr:154 max:167 rhr:54 shoes: Inov8 X-Talon 225
Short warm up due to laces malfunction before middle distance.
Orienteering race (JK 2019) 39:23  5.79 km (6:48 / km) +44m 6:33 / km
ahr:183 max:198 rhr:54 shoes: Inov8 X-Talon 225
I was really happy with my run when I finished. 2 mistakes lost about 1min on number 4 and 1min on number 11 due to route choice. I felt tired going up the hills but strong through terrain otherwise.
After finishing realised I was no where near as fit as the others and so that let me down despite feeling good while running. Finished up somewhere in the middle I think and 3rd Irish. Disappointed I’m not as fit as I thought I would be compared to the rest of the field.
Running (Warm Down) 8:18  0.96 km (8:39 / km) +3m 8:31 / km
Foam Rolling and Stretching 15:00 
all weeks |