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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niallmac

In the 7 days ending May 13:

activity # timemileskm+m
  Orienteering3 1:20:00 8.89(9:00) 14.3(5:36) 320
  Grass/Trail2 50:00 6.21(8:03) 10.0(5:00)
  Road2 40:00 4.97(8:03) 8.0(5:00)
  Cycling1 50
  Total4 2:50:50 20.07 32.3 320

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Saturday May 13 #

12 PM

Grass/Trail 25:00 [2] 5.0 km (5:00 / km)
shoes: VJ Falcon

WU+WD

Orienteering 49:04 [3] 7.0 km (7:01 / km) +250m 5:57 / km
shoes: VJ Falcon

WOC Middle Test Race
(approx dist+climb)
Having not done much technical forest racing I was very hesitant on the first control. Opted to go wide around by the open and swing in, a pretty terrible route. With a lack of confidence after the first, I decided to take the path+ride route to 3. Got caught by Roar and Conor at this stage.
The next few short snappy controls massively helped me settle into the map, and even snuck just ahead of conor and roar on 5, before taking the looping path to 6.
Short and snappy again which I felt suited me, until a big stupid miss on 10. Lost sight of Conor leaving 11, but he came back into view in the open on 16. Stupid miss on 18, then over to 19 and shortly after punching Nick came bounding past me.

Happy to have managed to put 2 minutes back into Roar after he caught me. Happy with the physical aspect of this race - Never any stage when I felt like I was dying on some uphill or anything.

Friday May 12 #

5 PM

Road warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: New Balance Vazee

WU+WD

Orienteering 17:56 [3] 4.3 km (4:10 / km) +70m 3:51 / km
shoes: New Balance Vazee

WOC Sprint Test race
(distance and climb approximation, stolen from ColmM)

Not a great race at all. Long easy first control and got a decent amount of planning done but thought it was really easy looking and as a result was very complacent. Didn't see the small gap in the olive green leaving 6, and never saw the strip of olive green between the buildings for 7.
Went left rather than right to 17, and also got distracted by another control coming into the circle. Terrible stuff and ended up getting caught by Colm who went right. Managed to start getting away from Colm leaving 18 then.
Happy with the strong finish but annoyed to have been so complacent on such an easy course.

Thursday May 11 #

Note
(rest day)

Work 9-3 then travelling to Riga

Wednesday May 10 #

Note

Has anyone ever had trouble taking o-shoes with small metal studs in hand luggage ? Like vj falcons?

Grass/Trail 25:00 [2] 5.0 km (5:00 / km)
shoes: New Balance Vazee

Tuesday May 9 #

Note

Unsure of what to do in the coming days before Estonia. Think I've three options:

1) UCDAC tonight. Probably just part of the session. 10 minute tempo or something. Easy then until Friday
2) Easy tonight and DCU sprint intervals Wednesday. Probably not at full intensity ahead of Friday.
3) Easy tonight and Maynooth sprint intervals Wednesday. Probably not at full intensity ahead of Friday.

Note

was just having a peruse through my Attackpoint and realised something that never really occurred to me this year.
I've been on the podium for every IOC relay that I've been to.

2012 - Gold - Junior 48 - BOC
2013 - Silver - Open Premier - BOC
2014 - (leaving cert year)
2015 - Gold - Open Premier - BOC
2016 - Bronze - Open Premier - BOC
2017 - Bronze - Open Premier - UCDO

Monday May 8 #

7 PM

Cycling 50 [1]

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

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

Spint Intervals in Trinity courtesy of Kev.
A bit annoyed with myself as I printed the maps at about 5000:1 which made them hard to read. Three intervals with the third the most technical. Had to slow right down to read the detail on the last which was stupid of me and annoying but anyway. Still quality well planned courses. A nice little session ahead of the weekend.

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