Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Caoimhe

In the 7 days ending Dec 7, 2014:

activity

time

miles

Orienteering (Training)

2:08:20

3.71

(34:36)

5.97

(21:30)

216

15c

Circuits

2:00:00

Orienteering

1:05:18

7.02

(9:18)

11.29

(5:47)

117

25c

Cycling

57:01

Running

53:26

5.31

(10:04)

8.54

(6:15)

S&C

30:00

Total

7:34:05

16.03

25.8

425

40c

2:24

0:00

» now

Sunday Dec 7, 2014 #

11 AM

Running warm up/down 4:52 [3] 0.7 km (6:57 / km)
shoes: Saucony Type A6

Orienteering 1:05:18 [4] 11.29 km (5:47 / km) +117m 5:30 / km
25c shoes: Saucony Type A6

LL #6, The Curragh - Brown, 10.1km

Mostly good, lost a bit of time on #2 from not paying attention to my direction and another small loss at #5 by being at the wrong bush slightly to the right. Apart from that only lost small amounts of time in the circle so happy to have had no major mistakes.. Started to get tired from #20 onwards but thankfully there wasn't much left. I know the area pretty well but still really enjoyed it.

Running warm up/down 5:56 [3] 0.65 km (9:08 / km)
shoes: Saucony Type A6

7 PM

S&C 10:00 [2]

Hip exercises

Brown - Splits

Saturday Dec 6, 2014 #

11 AM

Orienteering (Training) 35:52 [2] 1.64 km (21:52 / km) +44m 19:17 / km
6c shoes: VJ Bold (Blue)

Hollywood Junior Training

Blank map compass/bearings course with Roisin.

Orienteering (Training) 48:52 [2] 2.42 km (20:12 / km) +53m 18:12 / km
9c shoes: VJ Bold (Blue)

Slightly longer compass/bearings course. Think we definitely improved as we went along.

12 PM

Running 16:29 [3] 2.66 km (6:12 / km) +51m 5:39 / km
shoes: VJ Bold (Blue)

Orienteering (Training) 43:36 [2] 1.91 km (22:50 / km) +119m 17:24 / km
shoes: VJ Bold (Blue)

Half of the corridor course with Roisin.

Friday Dec 5, 2014 #

7 PM

Cycling 27:01 [4]

18 x 1min hard [30s].

Circuits 30:00 [3]

Thursday Dec 4, 2014 #

Note
(rest day)

Wednesday Dec 3, 2014 #

7 PM

Cycling 30:00 [4]

20 x 1min [30s]. Dead by the end.

Circuits 30:00 [3]

9 PM

S&C 10:00 [2]

Hip exercises

Tuesday Dec 2, 2014 #

3 PM

Running warm up/down 8:23 [3] 1.35 km (6:13 / km) +15m 5:53 / km
shoes: Saucony Ride 6

Running tempo 13:00 [4] 2.44 km (5:20 / km) +19m 5:08 / km
shoes: Saucony Ride 6

3*3 min tempo. Started off with a small niggle in my left hip which just got progressively worse. Had to walk half of the recoveries and was very careful not to push it. Very painful walking now so just going to have to start back doing my old physio exercises.

Running 4:46 [3] 0.74 km (6:26 / km) +7m 6:09 / km
shoes: Saucony Ride 6

4 PM

S&C 10:00 [1]

Hip exercises

Monday Dec 1, 2014 #

Circuits 1:00:00 [3]

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