Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 31 days ending Oct 31, 2013:

activity

time

miles

Orienteering: training

4:36:34

24.84

(11:08)

39.97

(6:55)

89c

Strength/flexibility

4:05:00

Running

3:38:46

23.08

(9:29)

37.15

(5:53)

Running: hard

1:41:25

10.61

(9:33)

17.08

(5:56)

Orienteering: competition

1:20:43

5.51

(14:40)

8.86

(9:07)

16c

Total

15:22:28

64.04

103.06

105c

1:27

0:00

» now

Tuesday Oct 29, 2013 #

4 PM

Running 27:07 [2] 4.25 km (6:23 / km)
shoes: Asics Kayano 18

Easy jog on Curragh and home with Caoimhe

Sunday Oct 27, 2013 #

10 AM

Orienteering: training 1:19:07 [4] *** 12.9 km (6:08 / km)
23c shoes: Inov8 X-Talon 212

Connaught Champs in Newcastle Demense, flat forest with lots of tracks. Disappointing that there were only 2 runners in W21E. Solid enough run though lost time on the longer leg to 7 by cutting through the forest compared to Aonghus O'C (him on course 4). Smaller mistakes at 3 and 23 and bad route choice to 9 (I went out along the main road but it was slower). Otherwise running well and definitely getting a bit of fitness back.

Results
Map

Cse 2 - Splits

Friday Oct 25, 2013 #

5 PM

Running 50:52 [3] 8.65 km (5:53 / km)
ahr:161 max:177 shoes: Asics Kayano 18

Easy run on the Curragh (Lumville-Athgarvan-Bun-Braveheart-Lumville-Home).
EYOC sprint looked like fun fun fun.

Wednesday Oct 23, 2013 #

7 PM

Strength/flexibility 1:05:00 [4]

Circuits with Shane.

Tuesday Oct 22, 2013 #

6 PM

Running 28:27 [3] 5.46 km (5:13 / km)
ahr:161 max:177 shoes: Asics Kayano 18

Home-Lumville-Curragh roundabout-Home

Sunday Oct 20, 2013 #

11 AM

Orienteering: training 1:06:04 [4] *** 11.56 km (5:43 / km)
26c shoes: Inov8 X-Talon 212

Leinster Autumn Series on the Curragh. Great course - thanks Roar - had to pay attention.
Results and Map (brown course)

Friday Oct 18, 2013 #

7 PM

Strength/flexibility 1:00:00 [4]

Circuits with Shane

Thursday Oct 17, 2013 #

6 PM

Running 20:30 [3] 3.6 km (5:42 / km)
shoes: Asics Kayano 18

Easy run around Newbridge

Wednesday Oct 16, 2013 #

6 PM

Running 39:51 [4] 6.62 km (6:01 / km)
shoes: Asics Kayano 18

Curragh 2*8 min tempo with Caoimhe (5.02 and 5.14 min/km)

Sunday Oct 13, 2013 #

12 PM

Orienteering: training 43:35 [3] *** 7.63 km (5:43 / km)
24c shoes: Inov8 Mudroc 290

Tymon Park. Took it relatively easy to stretch out the legs a bit. Tired.
Results and Map

Saturday Oct 12, 2013 #

12 PM

Orienteering: competition 1:20:43 [4] *** 8.86 km (9:07 / km)
16c shoes: Inov8 ORoc

NI Champs at Meelmore. Nice to take part and not be a spectator like last year :) My mind wasn't with it though, and was thinking of other things, so I made a whopping 13 mins of mistakes. Oops. Mistake 1: trust yourself; don't follow others! (should have learned this by now). Mistake 2: running but not navigating. Mistake 3: Mixture of strange mapping and not seeing the control approx. 10m away. Beautiful day to be out in the mountains.
Results
Map

Friday Oct 11, 2013 #

7 PM

Strength/flexibility 1:00:00 [4]

Circuit training with Gags. Not the best preparation for Meelmore tomorrow (450m climb in 7km!) but good in the long-term plan.

Thursday Oct 10, 2013 #

5 PM

Running 27:10 [3] 4.6 km (5:54 / km)
shoes: Asics Kayano 18

Curragh easy run

Tuesday Oct 8, 2013 #

5 PM

Running: hard 45:36 [4] 8.31 km (5:29 / km)
shoes: Asics Kayano 18

Tempo run on Curragh using a session that I saw in Irish Runner.
8 min half-marathon pace/2 min rest
2*4 min 10km pace/2 min rest
8 min half-marathon pace
Used perceived effort to gauge pace
4:49 min/km (slightly uphill)
4:26 min/km
4:27 min/km
4:25 min/km (slightly downhill)

Sunday Oct 6, 2013 #

12 PM

Orienteering: training 1:27:48 [4] *** 7.88 km (11:09 / km)
16c shoes: Inov8 ORoc

Fair Mountain. Tough tough tough physically - more than I could handle at the moment. Navigation was good but the controls were mostly in pretty easy sites with big attackpoints.
Results and Maps (brown course)

Brown - Splits

Saturday Oct 5, 2013 #

5 PM

Running: hard 55:49 [4] 8.77 km (6:22 / km)
shoes: Asics Kayano 18

2*7 min tempo with 2 min recovery
4.53 min/km
4.26 min/km
Run to Curragh and back with Caoimhe

Friday Oct 4, 2013 #

7 PM

Running 24:49 [3] 3.97 km (6:15 / km)
shoes: Asics Kayano 18

A landmark run - my first with Conor in the buggy. Fun! (but tough). Wouldn't want to run too hard or I might crash.

Wednesday Oct 2, 2013 #

7 PM

Strength/flexibility 1:00:00 [3]

Circuits with Shane

Tuesday Oct 1, 2013 #

Note

Have entered Rome O Meeting as motivation (start of November) and done a training plan for October to make sure I can run when I get there :)

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