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Training Log Archive: niallmac

In the 7 days ending May 6, 2017:

activity # timemileskm+m
  Orienteering5 3:23:45 19.26(10:35) 31.0(6:34) 555
  Running (Road) 2 30:00 3.73(8:03) 6.0(5:00)
  S+C 1 20:00
  Cycling2 2:30
  Total7 4:16:15 22.99 37.0 555

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Saturday May 6, 2017 #

8 AM

Cycling 1:00 [2]

6 PM

Running (Road) 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Vazee

Orienteering 13:00 [5] 3.0 km (4:20 / km)
shoes: New Balance Vazee

Spint intervals in UCD
Loads of extra uncrossables, walls, buildings and all sorts.
Fantastic training. Running and nav-ing very well.

Friday May 5, 2017 #

(rest day)

Thankfully my bit of sickness seemed cleared up by today

Thursday May 4, 2017 #

5 PM

Running (Road) warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Vazee

Orienteering 10:00 [4] 2.5 km (4:00 / km)
shoes: New Balance Vazee

Rings End. Long course from summer series a while back. Skipped some basic long controls in the park. Not too technical but still worthwhile.
9 PM

S+C 20:00 [2]

Decided after the short o-session earlier that I'd do my gym session this evening and have a rest day tomorrow instead. Turns out the performance gym now closes at 9.30 but managed to hit the essentials I wanted - deadlifts, single-leg half Turkish get ups, and goblet squats.

Wednesday May 3, 2017 #

10 AM


Will update IOC stuff tonight.
Feeling a small bit off yesterday and today. Sneezing a bit, head slightly light etc. Should be fine in the next day or two I reckon.
Looking forward to doing the level 1 instructor course at the weekend.
Extremely provisional plan for next week and a half, just something to work off:

Wed ticknock park
thur maynooth
fri gym sessoin
sat ucd
sun trinity
mon dcu
tues rest
wed ucd
thur rest
fri sprint
sat mid
6 PM

Cycling 1:30 [3]

to/from ticknock and work etc.

Orienteering 15:00 [4] 3.5 km (4:17 / km)
shoes: New Balance Vazee

Two sprint courses in Ticknock Park. Fantastic area, courtesy of Laurence.

Tuesday May 2, 2017 #

(rest day)


Monday May 1, 2017 #

5 PM

Orienteering 32:26 [4] 5.5 km (5:54 / km) +190m 5:02 / km
shoes: VJ Falcon

IOC Relay - Derreighter
Open Premier - Gaffles "BE"
5km 190m climb.
Dropped time like Kev on the first. Never saw the linear marsh and ended up relocating off the boulders and shooting up. Desperately trying to catch up with everyone on the hill over towards my second control. banana'd 4th, but pretty clean apart from that. Thought there was a lot more to go when I punched my last control on the mountain side then realised the forest was pretty much a long run in to the finish. Might have been a bit peppier on the hills if I had realised this but who knows. Came back in 3rd position, some seconds down on Colm Hill. Overtook Kevin in the last few controls when he had the longer final gaffle.
Great course. Delighted to come third with the lads. Jonny ran through the pain and laurance delivered on the final leg.

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
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.

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