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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paulp

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Orienteering1 1:24:32 6.29(13:26) 10.13(8:21) 35310 /18c55%
  Trail/Terrain4 1:16:27 9.35(8:11) 15.04(5:05) 541
  Road2 46:36 6.32(7:22) 10.17(4:35) 91
  Pilates1 45:00
  Stretching, rolling etc1 5:00
  Total6 4:17:35 21.96 35.34 98510 /18c55%
  [1-5]6 4:12:35

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

12 PM

Trail/Terrain warm up/down 10:39 [3] 1.75 km (6:05 / km) +77m 4:59 / km
shoes: inov8 oroc280 May14

Orienteering race 1:24:32 [3] 10.13 km (8:21 / km) +353m 7:06 / km
ahr:154 max:181 spiked:10/18c shoes: inov8 oroc280 May14

Leinster Champs, Lough Firrib and Oakwood
7.8k course, so ran quite a bit extra...
1 was fine, an easy slog straight up the hill out of the forest. 2 was slow because of sore calves from not running since Thursday, but navigationally fine, as was 3
4,5,6 all spot on target, but really slow because I spent too much time trying to navigate by features instead of by bearings. Didn't go quite far enough down at first to 7, but just a hesitation. Stayed low to 8, then didn't come up high enough, reading river as the marsh, lost maybe 40s.
9, 10 both sot on, then back into the forest. Went left to 11, which I think was the best option, although apparently Fraser went straight through the green and "It shouldn't have been marked as dark green." 12 fine then 13 got stuck in a bush and ended up coming down to the path and back up. 14 fine, then big mistake on 15. Originally came up to path to then go back down, think I went in at the wrong ride, then it all went to shit. No idea where I went, but eventually made it back to a ride I could recognise and got it fine from there.
16-finish all fine
Overall pretty disappointed with my performance, made a couple of stupid mistakes and was just generally slow on the mountain, not aggressive enough and just too cautious after last year's IOC. Ended up 2nd to James, 7s ahead of Zach

Thursday Apr 16, 2015 #

7 PM

Trail/Terrain warm up/down 12:39 [3] 2.11 km (6:00 / km) +28m 5:37 / km
ahr:149 max:207 shoes: inov8 trailroc 245 Dec14

Trail/Terrain race 35:23 [4] 8.2 km (4:19 / km) +295m 3:39 / km
ahr:179 max:234 shoes: inov8 trailroc 245 Dec14

1st Hill and Dale of the year - Castlewellen (all on trails)
Led for the first 1k or so, then dropped back as we hit the first climb. A few guys got away and I stayed in the second pack until the half way point, then started to break away with David McNeilly. Lost him on last big climb but he was still tailing by about 20m. Sat there until the finish.
3rd
8 PM

Trail/Terrain warm up/down 5:39 [3] 0.96 km (5:53 / km) +11m 5:34 / km
ahr:122 max:155 shoes: inov8 trailroc 245 Dec14

from finish to car park twice

Tuesday Apr 14, 2015 #

7 PM

Road warm up/down 22:36 [3] 4.83 km (4:41 / km) +79m 4:20 / km
ahr:149 max:174 shoes: inov8 road-x 255 Dec14

run to Killynether

Trail/Terrain hills 12:07 [4] 2.02 km (6:00 / km) +130m 4:32 / km
ahr:172 max:187 shoes: inov8 road-x 255 Dec14

Didn't know this was a Killynether session tonight, so wore road shoes with the grip of a Teflon pan so was slipping all over the place. Had to leave early so only got one set done
zig zag up grassy hill at full effort, then jog down
8 PM

Road 24:00 [3] 5.34 km (4:30 / km) +12m 4:27 / km
ahr:148 max:162 shoes: inov8 road-x 255 Dec14

home

Stretching, rolling etc 5:00 [0]

9 PM

Pilates 45:00 [2]

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