Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 31 days ending Mar 31, 2013:

activity

time

miles

Strength/flexibility

4:03:05

Orienteering: training

3:00:12

13.84

(13:01)

22.28

(8:05)

89c

Running

2:52:28

16.1

(10:43)

25.91

(6:39)

Cycling

2:18:46

15.42

(9:00)

24.82

(5:35)

Orienteering: competition

1:46:55

9.38

(11:24)

15.1

(7:05)

49c

Swimming

40:00

Total

14:41:26

54.75

88.11

138c

1:33

0:00

» now

Sunday Mar 31, 2013 #

1 PM

Orienteering: competition 45:56 [4] *** 6.05 km (7:36 / km)
ahr:180 max:193 16c shoes: Inov8 Mudroc 290

JK Day 3, Cold Ash. Definitely not feeling ready for a classic, so ran the W21S course today. A nice course, navigation was good. Probably should have run up and over to #3 but wasn't feeling up for hills today.

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

Saturday Mar 30, 2013 #

1 PM

Orienteering: competition 45:00 [4] *** 6.05 km (7:26 / km)
ahr:183 max:193 16c shoes: Inov8 Mudroc 290

JK Day 2 middle distance, Hambleden. Back to the same area as the 2003 JK middle distance; one of the control sites was the same! Hills were tough and mostly could only walk up them. Should have taken straighter routes to both 2 and 4, but otherwise pleased with how this went.

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

Running 7:28 [3] 0.87 km (8:35 / km)
shoes: Inov8 Mudroc 290

Friday Mar 29, 2013 #

Event: JK 2013

3 PM

Orienteering: competition 15:59 [4] *** 3.0 km (5:20 / km)
17c shoes: Inov8 X-Talon 212

JK Sprint, Whiteknights (University of Reading). Not the most exciting course ever, unfortunately. Nice to be back running though.

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

Thursday Mar 28, 2013 #

Note

Travelling to England for JK #16!
The weekend started off well - won a 1.5 kg easter egg on the ferry! Wonder how much running I'll have to do to work that off.

Tuesday Mar 26, 2013 #

5 PM

Running 21:26 [3] 3.58 km (5:59 / km)
ahr:153 max:175 shoes: Asics Kayano 16

Around town. Light snow.

Strength/flexibility 38:05 [2]
ahr:95 max:126

A belated birthday present of a resistance band, a pilates circle and a 'spikey' contributed nicely to a hard session.

Monday Mar 25, 2013 #

6 PM

Cycling (Road) 9:35 [3] 2.54 km (3:46 / km)
ahr:117

Road to Curragh, dodging buses and trucks. Miss Sweden's pristine cycle lanes.

Cycling (MTB) 38:04 [3] 6.14 km (6:12 / km)
ahr:136

Curragh

Cycling (Road) 12:36 [3] 2.61 km (4:50 / km)
ahr:124

Strength/flexibility (Foam rolling) 10:00 [1]

Saturday Mar 23, 2013 #

12 PM

Running (warmup/down) 8:32 [3] 1.1 km (7:45 / km)
shoes: Brooks T6

Orienteering: training 27:20 [4] *** 5.02 km (5:27 / km)
ahr:178 max:190 29c shoes: Brooks T6

Race #4 of the Campus Sprint Series at University College Cork. New sprint map. Great job by the UCC guys both organising and planning, tricky course. Feeling v.tired after a few tough nights with little sleep, but glad that I made the trip. Didn't push hard and tried instead to plan ahead and flow through the controls (all 29 of them :)

Map: www.cnocmaps.totalh.net/show_map.php?user=Niamh&am...
(GPS a bit off around some buildings)

Thursday Mar 21, 2013 #

5 PM

Running 24:01 [3] 3.83 km (6:16 / km)
ahr:166 max:178 shoes: Asics Kayano 16

Easy run on the Curragh. Easy until I turned to come back and ran into a gale force wind. Refreshing.

Tuesday Mar 19, 2013 #

Orienteering: training 1:10:00 [3] *** 6.5 km (10:46 / km)
37c shoes: Inov8 Mudroc 290

Night control picking. Got tired around no. 24 and found it hard to keep control flow going. Good training.

Map: http://www.cnocmaps.totalh.net/show_map.php?user=N...
(no route)

Sunday Mar 17, 2013 #

2 PM

Cycling (Road) 28:10 [3] 7.32 km (3:51 / km)

Cycling (MTB) 50:21 [3] 6.21 km (8:06 / km)

Curragh, tagging control sites

6 PM

Strength/flexibility (Stretching) 15:00 [1]

Foam rolling

Saturday Mar 16, 2013 #

12 PM

Strength/flexibility (Core, legs) 55:00 [2]

Thursday Mar 14, 2013 #

4 PM

Running 34:07 [3] 4.85 km (7:02 / km)
ahr:156 max:178 shoes: Asics Kayano 16

Ardgillan, map in hand.
L Achilles still a little tender.

Wednesday Mar 13, 2013 #

10 AM

Swimming 20:00 [2]

Tuesday Mar 12, 2013 #

8 PM

Orienteering: training 34:35 [3] 4.09 km (8:27 / km)
ahr:157 max:186 shoes: Salomon

Curragh. Snow and minus degrees! Corridor planned by Ruth (thanks :) it was a nice, curvy corridor so I think I ran out of it a few times; still have to see it on quickroute so not sure how many sit-ups I will have to do... I guess that I ran out 3 times, so 30 sit-ups.

Map: http://www.cnocmaps.totalh.net/show_map.php?user=N...
Ran out 6 times, groan.

Monday Mar 11, 2013 #

Strength/flexibility (Core, legs) 40:00 [2]

Sunday Mar 10, 2013 #

Note

Left Achilles a bit tender after yesterday.

Saturday Mar 9, 2013 #

8 PM

Running 44:37 [3] 6.61 km (6:45 / km)
ahr:169 max:184 shoes: Asics Kayano 16

Curragh. My longest run for a long time.
Fear of the dark! www.youtube.com/watch?v=Nba3Tr_GLZU

To take my mind off the darkness, I tried to estimate my distances and compare to actual distance on my garmin.

Estimate: 200m, 300m, 400m, 300m
Actual (garmin):
1. 183, 457, 490, 352
2. 290, 347, 447, 301
3. 224, 328, 417, 315
4. 160, 304, 401, 275

C • Maiden 7

C • yay 3

Friday Mar 8, 2013 #

8 PM

Strength/flexibility (Legs/core) 45:00 [3]

The mystery of the creaking knee. My right knee has been creaking (without pain) for a few months, going downstairs, doing squats, etc. Today, however, it mysteriously stopped halfway through this session and hasn't started again. Happy days!

Thursday Mar 7, 2013 #

7 PM

Running 25:17 [3] 4.07 km (6:13 / km)
ahr:166 max:183 shoes: Asics Kayano 16

Wednesday Mar 6, 2013 #

10 AM

Swimming 20:00 [3]

Tuesday Mar 5, 2013 #

7 PM

Orienteering: training (Night corridor) 27:01 [3] 3.09 km (8:45 / km)
ahr:156 max:181 shoes: Inov8 X-Talon 212

Curragh; night corridor. Pretty good, but out of the corridor 3 times = 30 sit-ups. Groan!

Map: www.cnocmaps.totalh.net/show_map.php?user=Niamh&am...

Monday Mar 4, 2013 #

3 PM

Strength/flexibility (Strength: core+legs) 40:00 [2]

Saturday Mar 2, 2013 #

12 PM

Running (Warm-up/down) 7:00 [3] 1.0 km (7:00 / km)
shoes: Brooks T6

Orienteering: training 21:16 [4] *** 3.58 km (5:56 / km)
ahr:186 max:192 23c shoes: Brooks T6

Advantages: Lived on the map for 4 years; super speedy shoes
Disadvantages: On day 3 of a 10-day course of antibiotics... surely should be at home in bed.
Aim: Control flow
Nicely updated map should be fun for more sprint events. This whole series has been super so far.

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

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