Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending Jan 26, 2015:

activity	#	time	miles		km		+m
Running	4	5:42:26	37.22	(9:12)	59.9	(5:43)	1545
Orienteering	3	3:33:51	17.58	(12:10)	28.29	(7:33)	445
Terrain Run	1	1:07:20	5.1	(13:13)	8.2	(8:13)	240
Total	6	10:23:37	59.9	(10:25)	96.39	(6:28)	2230

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Monday Jan 26, 2015 #

Note

Rest :) though spent couple hours in Oakwood, but didn't bother logging it.

Sunday Jan 25, 2015 #

Event: Donadea

Note

Another excellent week with 72 miles & 2900m climb.
No plan for next week...as usual :) but I've certainly earned an easier week and will probably throw in the odd rest day.

11 AM

Orienteering race (Donadea) 53:17 [4] 9.39 km (5:41 / km) +50m 5:32 / km
shoes: xtalon2014

So was making way to event, was behind Roar and Conor. Roar took a right turn before the usual turn-off, and I thought local knowledge, "home" event so I followed the 2 cars in front down a narrow road. Couple minutes later Roar does a U-turn....??
You'd think by now I should be experienced enough not to follow!

BTW Roar did get us to Donadea

As for run. felt fatigued warming up. Not surprising after 14k the previous evening doing both night-O courses and a week with a lot of running.
Once I got going I didn't feel the fatigue and for much of course, I was going as hard as the terrain allowed me. considering ankles not taped. Technically a simple course and so when a bit of navigating was required I was sloppy, so dropped about 3 minutes. Mainly at 22.

Orienteering warm up/down 14:22 [2] 2.41 km (5:58 / km) +30m 5:37 / km
shoes: xtalon2014

Long - Splits

Saturday Jan 24, 2015 #

Event: Dublin By Night, Ballinascorney

Orienteering warm up/down 8:00 [3] 1.3 km (6:09 / km) +15m 5:49 / km
shoes: OROC

Orienteering race (Ballinascorney Night O) 51:42 [4] 6.7 km (7:43 / km) +160m 6:54 / km
shoes: OROC

Not much good to write about, and probably shorter to mention the controls I got well than the ones I didn't.

Orienteering 59:00 [2] 6.0 km (9:50 / km) +120m 8:56 / km
shoes: OROC

Shadowing Zoe, she was grand for first 4. It rather fell apart after that!
EDIT
Now having looked at map and gps track, Zoe can be excused for 2 of the 3 bad controls. they were sufficiently inaccurate. Both occasions she passed within 5m of the kite, so she needs to improve her peripheral vision at night.

Friday Jan 23, 2015 #

Running 1:16:00 [2] 12.2 km (6:14 / km) +380m 5:23 / km
shoes: Brooks Pure Grit

Zoe came as well

Thursday Jan 22, 2015 #

Running (Long long run) 3:12:52 [2] 31.7 km (6:05 / km) +1040m 5:14 / km
shoes: Mizuno Kazan 2014

Fantastic sunset

Wednesday Jan 21, 2015 #

Terrain Run 1:07:20 [2] 8.2 km (8:13 / km) +240m 7:10 / km
shoes: OROC

LOC work.
Zoe in Oakwood, I headed towards Lough Firrib. Snowline 350m and feet got cold quickly so returned to Oakwood

Orienteering 27:30 [2] 2.5 km (11:00 / km) +70m 9:39 / km
shoes: OROC

Did 12s course

Running 6:30 [2] 0.9 km (7:13 / km) +20m 6:30 / km
shoes: xtalon2014

Tuesday Jan 20, 2015 #

Running warm up/down 26:30 [3] 5.1 km (5:12 / km) +25m 5:04 / km
shoes: inov8 Road 233

Running (10k progressive tempo) 40:34 [5] 10.0 km (4:03 / km) +80m 3:54 / km
shoes: inov8 Road 233

Wet and cold!
A rare excursion on the roads. Decided to try a 10k tempo increasing the pace throughout.
Plan first 3k 4:20
2nd 3k 4.05
3rd 3k 3.50 and then see what was left for the last k!

Pacing was hampered with watch on current pace rather than lap pace but ended up judging quite well.
Here are km splits
4.19, 4.17, 4.18
4.01, 4.02, 4.00
3.47, 3.49, 3.47

I was fairly spent after the 9th km particularly after effort with hill on 8th km.

Also I had an old pair of socks on and my right achilles was getting tender, so hobbled the last km in 4.12.

Swapped socks before the warm down to prevent further issue.

My original plan was just guesswork on what a good session maybe, so seemed have got it well planned.
Maybe try 4.10, 4.00, 3.50 next time though more than half the overall climb of 80m is in the first 3km.

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