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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niallmac

In the 7 days ending Apr 29:

activity # timemileskm+m
  Orienteering3 2:15:42 10.87(12:29) 17.5(7:45) 600
  Swimming2 1:05:00
  Grass/Trail2 50:00 6.21(8:03) 10.0(5:00)
  Road1 5:00 0.62(8:03) 1.0(5:00)
  Total6 4:15:42 17.71 28.5 600

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Saturday Apr 29 #

5 PM

Orienteering race 35:38 [4] 6.0 km (5:56 / km) +200m 5:05 / km
shoes: Inov8 x-talon 212 #3

IOC Middle Distance.
Oughterard - Léim Oirthear
M21E 5.3km 200m Climb
5th
Reasonably good race, but mistakes thrown in.
Had to wake up a lot of controls, but didn't really matter.
Slightly hesitant approaching circle for 5. Seemed like more detail on the map than on the ground or something.
Slightly too high for 9 which was annoying since apparently you could see the control from 8.
Big miss on the way down to 16. felt like I had a decent race so was pelting it down the hill. Thought the two inward facing crags were ruins and got confused. Binned a minute and a half.
Fast through to the finish.
Reasonably happy. A performance to build upon.

Friday Apr 28 #

6 PM

Grass/Trail 20:00 [2] 3.5 km (5:43 / km)
shoes: Nike Free #1 & #2

Orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Free #1 & #2

just a small bit of freshening up in Deer park before tomorrow

Thursday Apr 27 #

Note
(rest day)

Really looking forward to irish champs but dissappointing not to have more tehnical races/trainings done in preperation

Wednesday Apr 26 #

6 PM

Swimming 30:00 [3]

Tuesday Apr 25 #

6 PM

Grass/Trail warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Free #1 & #2

Grass/Trail tempo 10:00 [4] 2.5 km (4:00 / km)
shoes: Nike Free #1 & #2

Ankle felt fine so just a quick little tempo with the lads to keep sharp ahead of the weekend.

Road warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Free #1 & #2

Monday Apr 24 #

10 PM

Swimming 35:00 [3]

Ankle much better. Should be totally fine by the weekend.

Sunday Apr 23 #

12 PM

Orienteering 1:30:04 [3] 10.0 km (9:00 / km) +400m 7:30 / km
shoes: Inov8 x-talon 212 #3

Leinster league on Carrick Mountain.
Unfortunately i slightly went over my ankle exiting the first control whih resulted in me having to take it easy for the rest of the course. Got worse when i hurt it a bit more on the last few controls. Not too bad so should be fine for next weekend with a rest over the next few days.

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