Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 28 days ending Feb 28, 2014:

activity

time

miles

Strength/flexibility

8:11:00

Running

7:04:18

46.12

(9:12)

74.23

(5:43)

Orienteering: training

4:25:49

19.29

(13:47)

31.05

(8:34)

106c

Running: hard

1:48:08

11.16

(9:41)

17.96

(6:01)

330

Total

21:29:15

76.58

123.24

330

106c

2:15

0:00

» now

Friday Feb 28, 2014 #

8 PM

Strength/flexibility 1:00:00 [4]
shoes: Saucony Triumph 11

Circuits with Gags. Brilliant session. Great to have Aoife along too.

Strength/flexibility (Rolling) 10:00 [1]

The psychology of failing better in sport with Sonia O'Sullivan
(recent talk in the Science Gallery in Trinity)
Winning becomes a habit
Training is not just about the numbers
Have an afternoon nap
You're more likely to do something if you tell someone that you plan to do it
Mind over matter!
Bronze medal winners tend to be happier with their races than the silver medal winners - silver compare themselves 'upwards' but bronze compare themselves 'downwards' (phew!)
Break things down into small, manageable bits

11 AM

Running (Long) 1:29:39 [3] 14.87 km (6:02 / km)
shoes: Asics Kayano 18

To Curragh, out by Athgarvan and up to Blackrath. Collected tags from some of the winter training (Curragh very wet+muddy) and home again. Sunny, dry morning :)

Strength/flexibility (Rolling) 10:00 [1]

Wednesday Feb 26, 2014 #

8 PM

Strength/flexibility (Circuits) 1:00:00 [4]
shoes: Saucony Triumph 11

Circuits with Shane. Good session.

Running 15:43 [3] 2.97 km (5:18 / km)
shoes: Asics Kayano 18

Tuesday Feb 25, 2014 #

11 AM

Running 9:06 [3] 1.6 km (5:41 / km)
shoes: Asics Kayano 18

Strength/flexibility 4:00 [1]

Running: hard (400) 29:21 [5] 4.8 km (6:07 / km)
shoes: Inov8 X-Talon 212

Testing my shape with a 400m interval session. Wasn't sure what to expect, but would have been happy with consistent 90 sec intervals. Really, really pleased to be under this, especially on a wet, muddy track on a windy day, running alone after being up with Conor three times in the night. 200m recovery (100m walk, 100m jog).
89, 87, 88, 87; 88, 87, 91, 89

Running 7:54 [2] 1.11 km (7:07 / km)
shoes: Asics Kayano 18

Sunday Feb 23, 2014 #

3 PM

Running (Green road) 29:05 [2] 5.5 km (5:17 / km)
shoes: Saucony Triumph 11

Green Road loop. New shoes, felt the difference after 10 mins; need to break them in slowly.

Saturday Feb 22, 2014 #

Note
(rest day)

Recovery, rehydration + running gait analysis.
Shoe notes:
Running - tried Saucony Triumph 11, Asics Cumulus and Brooks Ghost. Brooks Ghost (gel) didn't fit my foot well at all; loose at the toe and around the midfoot and bad landings. Little in it between Triumph (foam) and Cumulus (gel); both comfortable and well-fititng. Triumphs shaded it.
Racing - tried Mizuno Wave Hitogami, Saucony Kinvara, Asics ???, Puma Faas 300 v3. Mizuno's fitted like a glove and were great to run in. Kinvara's didn't fit well at all, neither did the Puma's. Asics fitted but felt too heavy.

Note

Saw a quote from Aristotle painted on the wall of the National Aquatic Centre today:
'We are what we repeatedly do. Excellence, then, is not an act, but a habit.'

Friday Feb 21, 2014 #

8 PM

Strength/flexibility 1:00:00 [4]

Circuits with Shane. Great session tonight. Inner voice/Colm was required at times.

Thursday Feb 20, 2014 #

1 PM

Running 28:23 [3] 4.94 km (5:45 / km)
shoes: Asics Kayano 18

Curragh, loop from Blackrath Cottages.

Wednesday Feb 19, 2014 #

8 PM

Strength/flexibility 20:00 [1]

Tuesday Feb 18, 2014 #

6 PM

Running 15:37 [2] 2.35 km (6:39 / km)
shoes: Asics Kayano 18

Easy jog on Curragh.

Sunday Feb 16, 2014 #

11 AM

Running 8:34 [3] 1.23 km (6:58 / km)
shoes: Asics Kayano 18

Orienteering: training 1:33:17 [4] 10.18 km (9:10 / km)
26c shoes: Inov8 X-Talon 212

Munster League event at Muckross. 145% to the best orienteer in Ireland at the mo, though hoped to be closer. Body was tired and I wasn't able to be aggressive, which was needed through the tough ground. Lots of fallen trees from the recent storms. The map is badly in need of updating too, though it didn't have any major effects on my run today. Dropped 1 min at 6 and 2.5 min at 18. Good sections from start to 4 and 20 to the finish.
Results (brown)
Map

C • best orienteer in Ireland 2

Saturday Feb 15, 2014 #

1 PM

Running 10:09 [2] 4.48 km (2:16 / km)
shoes: Inov8 X-Talon 212

Orienteering: training 16:33 [4] 3.3 km (5:01 / km)
19c shoes: Inov8 X-Talon 212

UCC sprint race. Nice course. The college gates on the left (and better) route choice to 14 were locked and I lost a minute there - my second encounter with locked gates this spring! Otherwise ok although should have run faster in places and need to work on control flow.
Results
Routegadget

C • Sorry! 2

Running 4:22 [2] 0.6 km (7:17 / km)
shoes: Inov8 X-Talon 212

Friday Feb 14, 2014 #

7 PM

Strength/flexibility 1:00:00 [4]

Circuits with Shane.

Thursday Feb 13, 2014 #

8 PM

Running 25:19 [3] 4.68 km (5:25 / km)
shoes: Asics Kayano 18

Curragh Grange loop with Caoimhe. Fresh. Lucky to be avoiding the worst of the storms this week.

Wednesday Feb 12, 2014 #

8 PM

Strength/flexibility 1:00:00 [4]

Circuits with Shane. Session was a bit flat tonight.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano 18

Tuesday Feb 11, 2014 #

5 PM

Running 10:02 [2] 1.54 km (6:31 / km)
shoes: Inov8 X-Talon 212

Strength/flexibility 2:00 [1]

Running: hard (Hills) 24:54 [4] 4.1 km (6:04 / km)
shoes: Inov8 X-Talon 212

Curragh hill loop (1.2km). With Caoimhe. Three loops, with approx. 3 min recovery. 1 inch of snow on the ground! Beautiful.
5:42, 5:38, 5:27

Running: hard 6:48 [2] 0.94 km (7:14 / km)
shoes: Inov8 X-Talon 212

Sunday Feb 9, 2014 #

2 PM

Running 52:04 [3] 8.41 km (6:11 / km)
shoes: Asics Kayano 18

Curragh. Extremely tired, so right decision to miss the o-event, but should possibly have skipped this session too. Rest day tomorrow.

Saturday Feb 8, 2014 #

Event: Ireland Senior Squad Training Weekend

1 PM

Orienteering: training 1:23:59 [3] *** 8.47 km (9:55 / km)
19c shoes: VJ bold (pink)

Kanturk. Compass steady to start, but made easier by good visibility. Big mistake en route to 4 and lost time getting to the start of the corridor. Slow but steady in the corridor. Good on the contour only section. Was out a while at that stage so only picked up the last three controls and then to finish. It was fun, but a pity that the scale was wrong (didn't spot it when planning) - approximately 1:22,500, maybe? Hard to read the detail.
Map Part 1
Map Part 2

6 PM

Running 3 [2] 0.4 km (7 / km)
shoes: VJ bold (pink)

Orienteering: training 51:35 [3] *** 5.66 km (9:07 / km)
16c shoes: VJ bold (pink)

Hollywood night-o. Steady at the start; the longer leg to 5 gave plenty of opportunity to plan the rest of the course. Happy with the butterfly loops in nice forest. Lost 3 minutes to 14 by having a vague plan and being lazy reading the details.
Map
Results

Running 3 [2] 0.4 km (7 / km)
shoes: VJ bold (pink)

Long - Splits

Friday Feb 7, 2014 #

9 AM

Running 30:05 [3] 5.45 km (5:31 / km)
shoes: Asics Kayano 18

Green Road loop

8 PM

Strength/flexibility 45:00 [3]

Second half of circuit class with Gags.

Wednesday Feb 5, 2014 #

8 PM

Strength/flexibility 1:00:00 [3]

Circuits on the Curragh had been cancelled when we arrived so did a home session with Caoimhe. Conor got very excited and joined in for parts of it :) his squats put us to shame - so natural.
Some exercises

Tuesday Feb 4, 2014 #

8 PM

Running 22:31 [2] 3.75 km (6:00 / km)
shoes: Asics Kayano 18

Easy around Newbridge. Wild night. Maybe time to buy new runners.

Strength/flexibility 20:00 [1]

Myrtl + strength exercises

Monday Feb 3, 2014 #

Note

Inside of L ankle sore, likely after the rocky descent. Iced.

Sunday Feb 2, 2014 #

11 AM

Running 5:48 [2] 0.73 km (7:58 / km)
shoes: Inov8 X-Talon 212

Running: hard 47:05 [5] 8.12 km (5:48 / km) +330m 4:49 / km
shoes: Inov8 X-Talon 212

IMRA winter league #2 at Ticknock. 47th/304 and 1st female. Caoimhe had a very impressive time on the junior course. 3rd woman to the top with 2 others very close behind. The descent was extremely technical and made up time on everyone. Good start to February. Star-stuck at the beginning as Irish Olympian Maria McCambridge was there with her husband, who was running, and son. She probably would have won the whole race had she run!
Results

C • Results 2

Running 14:04 [2] 1.67 km (8:25 / km)
shoes: Inov8 X-Talon 212

Saturday Feb 1, 2014 #

12 PM

Strength/flexibility 20:00 [1]

Myrtl routine plus some other strength exercises

7 PM

Running 8:34 [3] 1.15 km (7:27 / km)
shoes: Inov8 X-Talon 212

Orienteering: training 20:25 [4] *** 3.44 km (5:56 / km)
26c shoes: Inov8 X-Talon 212

Rockbrook Park School night-o. New map. Great course by Ruairi Long on his planning debut. No problems with 1-6, misread the uncrossable wall as a road en route to 7 but didn't drop much time, ran south to the gap in the hedge to 9 but heard afterwards that there was a little path through on the straight line so lost time there. 19-26 was good fun, fast and furious. Slow on uphills compared to Angus; something to work on.
Results
Map

Running 12:13 [2] 1.4 km (8:44 / km)
shoes: Inov8 X-Talon 212

Warm down jog around some of the course with Kev and Roar.

Long - Splits

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