Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 30 days ending Apr 30, 2012:

activity

time

miles

Running

6:07:14

32.53

(11:17)

52.36

(7:01)

Orienteering: training

5:38:30

27.05

(12:31)

43.54

(7:46)

135c

Orienteering: competition

5:17:22

24.86

(12:46)

40.01

(7:56)

125c

Cycling

1:30:00

Strength/flexibility

30:00

Total

19:03:06

84.45

135.91

260c

[1-5]

17:33:06

1:43

0:00

» now

Friday Apr 27, 2012 #

Running 43:34 [3] 7.17 km (6:05 / km)
shoes: Asics Kayano 17

Tuesday Apr 24, 2012 #

Running 11:41 [3] 1.63 km (7:10 / km)
shoes: Asics Kayano 17

This was a jog that reminded me how much I love to run. Had a busy day at work, full of more things than anyone should ever have to do, had hardly any time to train in the evening and was seriously debating not going out. When will I learn that it is NEVER a bad idea to go for a jog? Literally, after about 3 paces I felt more calm.

Sunday Apr 22, 2012 #

9 AM

Running warm up/down 10:51 [3] 1.45 km (7:29 / km)
shoes: Inov8 X-Talon 212

Orienteering: competition race 52:50 [5] *** 7.74 km (6:50 / km)
17c shoes: Inov8 X-Talon 212

Stigtomta relay at Stavsjö. Ran first leg on the GMOK third team. Didn't really get the hang of the start of first leg and was way down after the first section; I think I was the only girl that went right of the lake to no. 3 (should stay with the pack in a relay, Niamh!); got my head together then, orienteered well and picked up places the rest of the way through. Unfortunately not enough, but a good experience. 40th of 84 teams after 1st leg, and 33rd at the end.

Results: file:///C:/Documents%20and%20Settings/Niamh%20OBoyle/Local%20Settings/Temporary%20Internet%20Files/Content.IE5/LRGVRIWN/Totalresultat-inklusive-delstr-ckor-per-lag%5B1%5D.htm
My leg: http://www.obasen.nu/winsplits/online/sv/default.a...
Map with route: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Very tired now and will be taking an extremely easy week this week.

Running warm up/down 5:50 [3] 0.69 km (8:27 / km)
shoes: Inov8 X-Talon 212

Saturday Apr 21, 2012 #

Event: Stigtomtakavlen

Orienteering: training 34:09 [3] *** 3.91 km (8:44 / km)
8c shoes: Inov8 Mudroc 290

More 10mila training at Slätabergen. Again, took it easy and did some control picking.

Friday Apr 20, 2012 #

Orienteering: training 42:27 [3] *** 4.29 km (9:54 / km)
4c shoes: Inov8 Mudroc 290

10mila training at Borensberg with GMOK (en route to the Stigtomta relay). I was feeling very worn-down after the travelling/competitions of the last few weeks so took it easy and jogged/walked.

Thursday Apr 19, 2012 #

Note
(rest day)

Wednesday Apr 18, 2012 #

9 AM

Running warm up/down 6:15 [3] *** 1.03 km (6:04 / km)
shoes: Inov8 X-Talon 212

Orienteering: training 18:54 [3] *** 3.47 km (5:27 / km)
15c shoes: Inov8 X-Talon 212

Sprint camp championships, Ruddalen. Could barely walk by this stage! Time to rest now :)
Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Tuesday Apr 17, 2012 #

4 PM

Orienteering: training 30:29 [5] 5.8 km (5:15 / km)
shoes: Inov8 X-Talon 212

Knock-out sprint, Johanneberg and Olofshjöd
3 stages
Map 1: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Map 2: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Map 3: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Monday Apr 16, 2012 #

9 AM

Running warm up/down 19:00 [3] 3.22 km (5:54 / km)
shoes: Asics Kayano 17

Orienteering: training 32:00 [4] *** 5.47 km (5:51 / km)
26c shoes: Brooks T6

Sprint camp, session 2
'Follow-up training' with Sam. She led the first one, me the second, and so on. Good fun to see how somebody else thinks. Good route choice training.
Maps:
Part 1. http://www.cnocmaps.totalh.com/show_map.php?user=N...
Part 2. http://www.cnocmaps.totalh.com/show_map.php?user=N...
Part 3. http://www.cnocmaps.totalh.com/show_map.php?user=N...
Part 4. http://www.cnocmaps.totalh.com/show_map.php?user=N...

Splits: http://www.obasen.nu/winsplits/online/sv/default.a...

4 PM

Running warm up/down 6:58 [3] 1.02 km (6:50 / km)
shoes: Brooks T6

Orienteering: training 14:28 [4] 2.86 km (5:03 / km)
14c shoes: Brooks T6

Sprint camp, session 3 (part 1) in Hinnebäcken. Less challenging than this morning, apart from mis-timing my jump over a muddy ditch at the start.
Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Orienteering: training 10:02 [4] *** 1.67 km (6:00 / km)
8c shoes: Brooks T6

Sprint camp, session 3 (part 2)
Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Orienteering: training 11:13 [3] *** 1.04 km (10:47 / km)
22c shoes: Brooks T6

Sprint camp, session 3 part 3 (micro-o)

Sunday Apr 15, 2012 #

11 AM

Orienteering: competition race 48:47 [5] *** 4.44 km (10:59 / km)
19c shoes: Inov8 X-Talon 212

Silva League middle distance
Solid race, but huge loss of time on one control (14 - approx 4.5 mins). Would love to have GPS as I was circling around the control area but just could not see it. However, can take many positives away from the other 18 controls.

Results: http://eventor.orientering.se/Events/ResultList?ev...
GPS tracking (not me): http://www.tulospalvelu.fi/gps/SL20120415W21E/

4 PM

Running warm up/down 3:41 [3] 0.55 km (6:42 / km)
shoes: Asics Kayano 17

Orienteering: training 34:44 [3] 4.77 km (7:17 / km)
shoes: Asics Kayano 17

Swedish sprint camp, session 1
Nice course with some good route choices. Legs tired after the morning middle distance, but was a good 'warm-down'

Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Saturday Apr 14, 2012 #

9 AM

Orienteering: competition race 1:01:16 [4] *** 10.0 km (6:08 / km)
17c shoes: Inov8 X-Talon 212

Silva League classic race.

This was by far one of my worst races in recent history. After a bit of analysing of the different aspects of my performance:
Physical - not quite up to the strength needed to run a proper classic race well. However, not worried about this as it takes time and have only been running again since November.
Technical: Gah. This I should be better with now, but I struggled to make plans and stick to them... due mostly to my mental performance.
Mental: I was missing my brain today. It was thinking about everything apart from orienteering. I was tired before the start, and only decided on the morning to definitely run. My pre-race attitude was terrible.

Overall, this is a race that I will learn from and forget quickly.

Map with route (2 parts):
1. http://www.cnocmaps.totalh.com/show_map.php?user=N...
2. http://www.cnocmaps.totalh.com/show_map.php?user=N...

Friday Apr 13, 2012 #

Note
(rest day)

Thursday Apr 12, 2012 #

Note

Conversation with a co-worker this morning:

Him: Ah, you have a friend staying with you. How do you know each other?
Me: We've been orienteering together for years.
Him: I understand. That's the walking group that you're involved with?
Me: *Groan*

C • That sounds about right. 4

6 PM

Running warm up/down 4:29 [3] 0.7 km (6:24 / km)
shoes: Inov8 Mudroc 290

Orienteering: training 1:04:40 [4] *** 4.87 km (13:17 / km)
19c shoes: Inov8 Mudroc 290

GOF-controlpicking training, Hagryd-Dala. Great area and had to read the map all the time. Mostly open with lots of up and down.

Map with route: http://www.cnocmaps.totalh.com/show_map.php?user=N...

C • Map 1

Wednesday Apr 11, 2012 #

Running 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Asics Kayano 17

Easy jog around Björkekärr with Ros and Karolina

Tuesday Apr 10, 2012 #

Note
(sick)

Monday Apr 9, 2012 #

11 AM

Orienteering: competition race 19:55 [5] *** 3.0 km (6:38 / km)
11c shoes: Inov8 X-Talon 212

JK Relay, Newtyle

W-Short relay with Caoimhe and Ruth. Great team effort to finish 4th :-)

Map with route: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Results: http://www.siresults.co.uk/2012/JK/relay/d_-_women...

Running warm up/down 20:35 [3] 3.06 km (6:44 / km)
shoes: Asics Kayano 17

Sunday Apr 8, 2012 #

1 PM

Orienteering: competition race 1:17:37 [5] *** 8.23 km (9:26 / km)
18c shoes: Inov8 X-Talon 212

JK Classic, Craig A Barns

My first classic race since October 2010 - was apprehensive and not sure what to expect from my physical shape (how long would I last!?). I decided to take a steady pace from the start and it worked out pretty well. Lost some time around 5 (approx. 2 mins), wasn't sure what was going on around the area for 6 but hit the control luckily and then lost time being tired at 15. Happy with this and looking forward to building up to more classic races :)

Map with route: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Results: http://www.siresults.co.uk/2012/JK/day3/w21e.html

Running warm up/down 21:11 [3] 1.83 km (11:35 / km)
shoes: Inov8 X-Talon 212

Running warm up/down 4:46 [3] 0.56 km (8:31 / km)
shoes: Asics Kayano 17

Saturday Apr 7, 2012 #

12 PM

Orienteering: competition 39:33 [5] 4.3 km (9:12 / km)
19c

JK Middle and WRE, Dunalastair

Disappointed with this race. Also extremely annoyed over the mapping around the first 3 or 4 controls. There was a very distinct veg. change running right through the hilltop upon which no.3 was. I should have been better and read the contours instead of getting fixated with the veg. change (thought it was the one just north of no. 3) but the map should also have been better. Lost 3.5 mins here and was just playing catch up for the rest of the course.

Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Results: http://www.siresults.co.uk/2012/JK/day2/w21e.html

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212

Running warm up/down 5:00 [3] 0.7 km (7:09 / km)
shoes: Asics Kayano 17

Friday Apr 6, 2012 #

Event: JK 2012

3 PM

Orienteering: competition race 17:24 [5] *** 2.3 km (7:34 / km)
24c shoes: Inov8 X-Talon 212

JK Sprint, Livingston

Fun area with a tricky course that kept you on your toes. Had a steady run and was looking ahead all the time. Pleased to be 9th, and only 7 seconds between 6th and 9th.

Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...
Results: http://www.siresults.co.uk/2012/JK/day1/w21e.html

Running warm up/down 9:02 [3] 1.39 km (6:30 / km)
shoes: Asics Kayano 17

Running warm up/down 11:37 [3] 1.85 km (6:17 / km)
shoes: Asics Kayano 17

Thursday Apr 5, 2012 #

8 AM

Cycling 45:00 [0]

Wednesday Apr 4, 2012 #

8 AM

Cycling (Commute) 45:00 [0]

Tuesday Apr 3, 2012 #

6 PM

Running warm up/down 11:16 [3] 1.99 km (5:40 / km)
shoes: Inov8 X-Talon 212

Orienteering: training intervals (O-Intervals) 45:24 [4] *** 5.39 km (8:25 / km)
19c shoes: Inov8 X-Talon 212

O-Intervals at Skåtas. Took it pretty easy as the weekend in Scotland is going to be busy. 5 started together (Anna, Viktoria, Malin, Sanna and me) and intervals were gaffled. Made a muck of #2 on the first and ran to wrong gaffle, but was fairly good after that, just not fast. Ran 6 of 8.

Map: http://www.cnocmaps.totalh.com/show_map.php?user=N...

Running warm up/down 23:38 [3] 3.1 km (7:37 / km)
shoes: Inov8 X-Talon 212

Monday Apr 2, 2012 #

12 PM

Running intervals (400m) 35:42 [5] 6.09 km (5:52 / km)
shoes: Asics Kayano 17

6*400m on Newbridge AC track (grass, alone).
1.33, 1.33, 1.35, 1.31, 1.30, 1.30

1 PM

Strength/flexibility (Stretching) 30:00 [2]

Sunday Apr 1, 2012 #

6 PM

Running 37:08 [3] 6.83 km (5:26 / km)
shoes: Asics Kayano 17

Easy recovery run on the Curragh

« Earlier | Later »