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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niallmac

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering3 2:58:57 14.91(12:00) 24.0(7:27) 565
  Swimming2 1:05:00
  Running (Grass/Trail) 2 50:00 6.21(8:03) 10.0(5:00)
  Running (Road) 1 5:00 0.62(8:03) 1.0(5:00)
  Total6 4:58:57 21.75 35.0 565

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MoTuWeThFrSaSu

Sunday Apr 30, 2017 #

5 PM

Orienteering race 2:13:19 [3] 16.5 km (8:05 / km) +365m 7:17 / km
shoes: VJ Falcon

IOC Long Distance.
Oughterard - Sruth an Iolra & Log an Chaortain
M21E 13.3km 365m Climb
10th
Knew I wasn't going to have the long distance endurance to be competitive so just went out with the intention of getting through it.
Messed up in the first control, in the circle and just couldn't see the damn thing. Solid then through 2 til 10, but taking it fairly easy. Didn't want the tank to run dry for the second half of the course. Happy with my plan for 11 but slightly drifted a bit further south than intended. Always in the control but just not executed quite how I intended.
Nailed the tricky leg to 13 but was very slow (reading the map was hard).
Punched 15 and started to run out of energy, felt like I was running on empty. Made a mess of 16 near the circle. 17 onwards was clean but zero energy.

Despite a mediocre performance there was a lot of positives here. Pretty happy with navigation for the most part, especially when I was tired towards the end of the course (apart from making a mess of 16 of course).
Simply have to work on my endurance to become more competitive at long distance.

Saturday Apr 29, 2017 #

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, 2017 #

6 PM

Running (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, 2017 #

Note
(rest day)

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

Wednesday Apr 26, 2017 #

6 PM

Swimming 30:00 [3]

Tuesday Apr 25, 2017 #

6 PM

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

Running (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.

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

Monday Apr 24, 2017 #

10 PM

Swimming 35:00 [3]

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

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