Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	19	8:07:07	43.36	(11:14)	69.78	(6:59)	638
Orienteering: competition	5	5:08:26	21.24	(14:31)	34.18	(9:01)	1100	91c
Strength/flexibility	8	3:11:04
Walking	4	2:13:00	0.82		1.32
Orienteering: training	3	1:32:48	7.29	(12:44)	11.73	(7:55)		41c
Cycling	3	42:04	4.73		7.61
Running: hard	2	40:01	5.19	(7:42)	8.36	(4:47)
Total	29	21:34:30	82.63		132.98		1738	132c
[1-5]	28	19:21:30

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Saturday Apr 30, 2016 #

11 AM

Running 9:26 [2] 0.88 km (10:43 / km)
shoes: VJ bold (pink)

Orienteering: competition 33:17 [5] *** 4.17 km (7:59 / km) +200m 6:26 / km
ahr:181 16c shoes: VJ bold (pink)

Irish Champs Middle, Coumshingaun.
(Comeragh book translation of Coumshingaun was 'Pissmire'!).
Good, controlled run today. Put orienteering first and didn't get carried away with trying to run fast. Thought that the map was fantastic.
Results and Routegadget

Running 12:53 [2] 1.81 km (7:07 / km)
shoes: Saucony Triumph 15

Course 3 - Splits

Friday Apr 29, 2016 #

Event: Irish Orienteering Championships

10 AM

Running 9:03 [2] 1.56 km (5:48 / km)
shoes: Saucony Triumph 15

IOC time :-)

7 PM

Running 6:11 [2] 1.0 km (6:11 / km)
shoes: Inov8 Roclite Dec '15

Orienteering: competition 15:38 [4] *** 3.27 km (4:47 / km)
ahr:183 23c shoes: Inov8 Roclite Dec '15

Irish Champs Sprint, Waterford IT campus.
Thought that the course was planned really well making the best use of a limited area. Straightforward to most. Stopped briefly at 9 to see if there was a gap in the hedge - there is, but it was hard to see as the number 9 was printed over the gap. Disappointed to get caught on the wrong side at 14, no excuses, should have read the description. Delighted to stay ahead of the young seniors/juniors for another year :-).
Results and Routegadget

Running 7:19 [2] 1.0 km (7:19 / km)
shoes: Saucony Triumph 15

Sprint course 2 - Splits

Thursday Apr 28, 2016 #

8 PM

Running 16:15 [2] 2.85 km (5:42 / km)
shoes: Saucony Triumph 15

Easy with Caoimhe.

Tuesday Apr 26, 2016 #

8 PM

Running 22:03 [3] 3.97 km (5:33 / km)
shoes: Saucony Triumph 15

Curragh with Caoimhe. Legs feeling reasonably good after the weekend.

Monday Apr 25, 2016 #

Note

Travelling home.

Sunday Apr 24, 2016 #

11 AM

Orienteering: competition 56:34 [4] *** 5.0 km (11:19 / km) +400m 8:05 / km
16c shoes: VJ bold (pink)

Swedish league middle, Brandsbobergen.
Event details
Splits
Lost time to 1 and was much, much better after that. This was a tough area.

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ bold (pink)

Estimated WU and WD.

Saturday Apr 23, 2016 #

Event: Swedish League, #3, lång / #4, medel (WRE), med publiktävling

11 AM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ bold (pink)

Orienteering: competition 1:53:25 [4] *** 11.0 km (10:19 / km) +500m 8:24 / km
16c shoes: VJ bold (pink)

Swedish League long, Brandsbobergen.
Struggled with all aspects of orienteering today. Map scale, compass, terrain. I was truly awful. No flow. Ick.
Event details
GPS tracking
Winsplits
3.5 km walk to/from arena. Day of firsts: first time to lose my number bib, first time to spill gel on my compass (shortly afterwards put my hand down to climb a slope and lots of dirt stuck on it!), lost my backup compass.

Friday Apr 22, 2016 #

2 PM

Orienteering: training 27:37 [2] *** 2.01 km (13:44 / km)
8c shoes: VJ bold (pink)

Model event for Swedish league races. Gloriously sunny. Map was perfect.

Thursday Apr 21, 2016 #

6 PM

Running 38:55 [3] 5.39 km (7:13 / km)
shoes: VJ bold (pink)

Flew to Goteborg this morning. 4am start.
Skatas. From Lisebergsbyn on small trails, around the big open hill and back a bit via 5:an.

Wednesday Apr 20, 2016 #

12 PM

Running 34:49 [1] 2.67 km (13:02 / km)
shoes: Saucony Triumph 15

Curragh with Killian. Really tired. Bit of jogging and then walked back to car.

8 PM

Strength/flexibility (Circuits) 50:32 [4]

Tuesday Apr 19, 2016 #

8 PM

Walking 1:00:00 [0]

Surveying on Curragh

Monday Apr 18, 2016 #

8 PM

Running 16:03 [3] 2.88 km (5:34 / km)
shoes: Saucony Triumph 15

Sunday Apr 17, 2016 #

Event: Leinster Orienteering Championships, Carrick Mountain

11 AM

Running 6:28 [3] 0.72 km (8:59 / km)
ahr:151 shoes: VJ bold (pink)

Orienteering: competition 1:29:32 [4] 10.74 km (8:20 / km)
ahr:177 max:190 20c shoes: VJ bold (pink)

Leinster Orienteering Champs, Carrick Mountain, W21.
Map to follow.

Running 5:12 [1] 0.48 km (10:50 / km)
shoes: VJ bold (pink)

Warm down jog around the car in which Conor was sleeping.

2 - Splits

Saturday Apr 16, 2016 #

11 AM

Orienteering: training 32:32 [2] *** 4.55 km (7:09 / km)
20c shoes: Saucony Triumph 15

Walking 30:00 [0]

Surveying Curragh for Summer Series event

Friday Apr 15, 2016 #

10 AM

Running 17:15 [2] 2.48 km (6:57 / km)
shoes: Saucony Triumph 15

Curragh with K, easy

Walking 20:00 [0]

Surveying Curragh for Summer Series event

8 PM

Strength/flexibility (Circuits) 47:25 [3]
ahr:122

Cycling 4:00 [2]

Wednesday Apr 13, 2016 #

12 PM

Running 45:07 [3] 7.38 km (6:07 / km)
shoes: Saucony Triumph 15

Curragh with Killian. Sunny!

Tuesday Apr 12, 2016 #

5 PM

Running 9:28 [3] 1.67 km (5:40 / km)
ahr:152 shoes: Inov8 Roclite Dec '15

3*5 min tempo on the flatter part of the Curragh; 2.5 min running recovery. Sunny and bright.

Running: hard 5:01 [5] 1.23 km (4:05 / km)
ahr:177 max:184 shoes: Inov8 Roclite Dec '15

Running 2:30 [2] 0.4 km (6:15 / km)
ahr:168 shoes: Inov8 Roclite Dec '15

Running: hard 5:00 [5] 1.16 km (4:19 / km)
ahr:182 max:187 shoes: Saucony Triumph 15

Running 2:30 [2] 0.39 km (6:25 / km)
ahr:165 shoes: Inov8 Roclite Dec '15

Running: hard 5:00 [5] 1.22 km (4:06 / km)
ahr:183 max:187 shoes: Inov8 Roclite Dec '15

Running 5:34 [3] 0.94 km (5:55 / km)
ahr:160 shoes: Inov8 Roclite Dec '15

9 PM

Strength/flexibility 10:00 [1]

Sunday Apr 10, 2016 #

Event: Djouce Woods

11 AM

Running 50:06 [3] 6.71 km (7:28 / km)
shoes: VJ bold (pink)

Hillwood with Caoimhe.

Strength/flexibility 10:00 [1]

9 PM

Strength/flexibility 10:00 [1]

Saturday Apr 9, 2016 #

9 AM

Running 1:20:35 [4] 9.9 km (8:08 / km) +638m 6:09 / km
ahr:181 max:190 shoes: Inov8 Roclite Dec '15

IMRA Wicklow Glacier Lakes Relay, Leg 1 on CNOC team with Killian, Ruth and Regina. Leg 1 from Glendalough to Lough Ouler and then to the Wicklow Gap. A lovely sunny, clear, cool day - perfect for a run in the hills. It was a strange start to a race... due to our team handicap I headed off by myself at 8:55. Glanced at my watch after about 3 mins and realised that I was doing ~6min/k... hurry up Niamh! Settled into a better pace after realising.
The first few km were reasonably flat and on a paved road. It started to climb more steeply after a few km, where the road gave way to a narrow path/boardwalk. My goal was to keep running as far as the ruins, where St. Kevin's way meets the Wicklow Gap road. I'd arranged to meet Killian there for water - I'd estimated about 30 mins but it only took 23.
The tough part began after the short road section. I had an old map of Brockagh and Mall Hill which covered the initial off-road section through the bog, so I could keep a relatively straight line. Underfoot conditions were boggy, wet and tussocky until I crossed a small stream, where the ground was nice and solid. I dipped into the valley this time and straight up to the saddle (at last years Leinster champs race I contoured... pretty sure that going straight through the valley is quicker - conditions were very different this year though as visibility was perfect). Then a 60m drop over 200m down to the lake (60 mins to here), touch water and climb back up (200m in approx. 5 mins, steep!). It was brilliant fun contouring around Tonlagee to the Wicklow Gap - fairly slippery and the Roclites weren't great for grip in these conditions. I don't think climbing to the top of Tonlagee and descending by the path is a good option.
Average pace on first part - 6:40 min/k. Average pace on hill section - 9:35 min/k.
Handed over to Killian on leg 2 with a big smile. Really enjoyed that run. He had a storming run across to Lough Firrib and Three Lakes before handing over to Ruth at Glenmalure Hostel. She belted off up the hill out of sight and reappeared 70 mins later descending a steep, rocky slope into the leg 4 changeover, route choice prevailing over the zig-zag route. Regina also ran brilliantly on leg 4 from Glenmalure over Mullacor and back to Glendalough, beware Spanish tourists looking at the ground ;-). We were all happy out at the finish. Great day.
Results: https://www.imra.ie/events/report/id/1410/

Running 6:23 [2] 0.94 km (6:47 / km)
shoes: Inov8 Roclite Dec '15

Warm down. Buzzing. Wanted to go and run leg 2!

Walking 23:00 [0] 1.32 km (17:25 / km)

Checking out the start of leg 4.

Friday Apr 8, 2016 #

11 AM

Orienteering: training 32:39 [3] *** 5.17 km (6:19 / km)
13c shoes: Inov8 Roclite Dec '15

Compass-o on the Curragh. Every second leg with Killian.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 Roclite Dec '15

9 PM

Strength/flexibility 10:00 [1]

Thursday Apr 7, 2016 #

2 PM

Cycling 32:19 [3] 7.61 km (4:15 / km)

MTB on Curragh. Every part of me hurts today.

Wednesday Apr 6, 2016 #

10 AM

Running 12:02 [3] 1.93 km (6:14 / km)
ahr:149 shoes: Inov8 Roclite Dec '15

Running: hard 25:00 [5] 4.75 km (5:16 / km)
ahr:174 max:186 shoes: Inov8 Roclite Dec '15

Set up an interval session on my watch for the first time ever. Worked really well. Mentally I couldn't have dragged myself to the track for 400's, so it was brilliant to do this kind of session on the Curragh. Much more variable than a track workout though - can end up doing 90sec into the wind uphill!

10*90 sec with 60 sec jog recovery (became 30 sec walk/30 sec jog after the 5th one). Distances between 0.31 and 0.40 km. Fun.

Running 11:28 [2] 1.86 km (6:10 / km)
ahr:159 shoes: Inov8 Roclite Dec '15

8 PM

Cycling 5:45 [2]

Strength/flexibility (Circuits) 43:07 [4]

Pushed it a bit tonight. Lots of leg stuff. In retrospect, not very wise after intervals this morning. Since I can't really train on Mondays or Tuesdays, the temptation to do lots on Wednesdays is strong.

Tuesday Apr 5, 2016 #

6 PM

Running 30:32 [3] 5.17 km (5:54 / km)
shoes: Inov8 Roclite Dec '15

Curragh with Caoimhe incl. 5*10/10 twice.

Strength/flexibility 10:00 [1]

Time to get back on the daily core bandwagon.

Sunday Apr 3, 2016 #

Note

Still coughing, though not as much. Ventured down to Kilmore Quay but definitely wasn't up for even an easy jog. Boo. Sensible though.

Saturday Apr 2, 2016 #

Note

Still coughing. No sprint relay in JFK for me :-(. Luckily the CNOC team were able to get a super-fast replacement in super-fast time (Kev texts Colm... Colm arrives within 6 minutes :-).

C • CNOC team?? 3

Friday Apr 1, 2016 #

Note

Wasn't organised enough to get to Stromstad this weekend. Flights were booked but car hire was going to cost €300 and couldn't find anyone else with similar weekend plans :-(.
Coughing today. Had planned a double session but didn't do anything.

C • Sweden 3

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