Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 31 days ending Jan 31, 2016:

activity

time

miles

Running

10:02:46

60.55

(9:57)

97.45

(6:11)

Walking

7:02:37

16.48

(25:38)

26.53

(15:56)

Strength/flexibility

4:16:24

Orienteering: training

4:02:38

18.62

(13:02)

29.97

(8:06)

76c

Cycling

2:29:52

11.28

18.16

Running: hard

1:03:16

8.67

(7:18)

13.96

(4:32)

Total

28:57:33

115.62

186.07

76c

6:49

0:00

» now

Sunday Jan 31, 2016 #

9 PM

Running 34:24 [2] 4.75 km (7:15 / km)
shoes: Inov8 Roclite Dec '15

Curragh at night.

Saturday Jan 30, 2016 #

3 PM

Running 1:03:27 [3] 10.8 km (5:52 / km)
shoes: Saucony Triumph 15

Got the train from Central Station out to Santpoort Nord (30 mins). There is a wonderful National Park (Nationaal Park Zuid-Kennemerland) and ran through the forest, then wetland and finally dunes out to the sea. Back along the same path. Mostly windy little paths, some tarmac and some sandy bits.
This would be an amazing orienteering area, though maybe not possible if it's a nature reserve.

Friday Jan 29, 2016 #

4 PM

Running 57:01 [3] 10.3 km (5:32 / km)
shoes: Saucony Triumph 15

Run around Amsterdam. Staying near Central Station, so ran down through the Red Light Distract (crazy and weird. Lost map contact for a few moments), along by City Hall and out along the Amstel river to Berlagebrug, back up the other side of the river, turned up along Singelgracht and past the Heineken Experience, Rijksmuseum, on and on until Rozengracht street and back through Jordaan and the Western Canals. The houseboats along the river were very cool and fancy.

Thursday Jan 28, 2016 #

4 PM

Running 49:49 [3] 8.44 km (5:54 / km)
shoes: Saucony Triumph 15

Run from the hotel to Vondelpark following the tramlines, around Vondelpark and back. Nice, very very flat. Bikes everywhere. Don't think anyone wears a helmet though.
Heel seems ok.

Tuesday Jan 26, 2016 #

8 PM

Running 52:54 [3] 9.3 km (5:41 / km)
shoes: Saucony Triumph 15

Newbridge loop

Monday Jan 25, 2016 #

Note

Anyone have maps in or around Amsterdam? Heading there on Thursday for work for a few days and keen to get out and about.

C • Amsterdam 3

Sunday Jan 24, 2016 #

Event: Donadea

11 AM

Cycling (8.08) 1:04:59 [2] 8.08 km (8:03 / km)

Cycling in Donadea with Justin.

Saturday Jan 23, 2016 #

Note

Flights booked to Rygge for some Swedish races in WOC-terrain (31st March to 5th April), €40 from Dublin at the moment if anyone else is interested!

C • Tempting... 2

8 AM

Running 21:07 [2] 3.43 km (6:09 / km)
ahr:142 max:156 shoes: Saucony Triumph 15

Easy around Newbridge.
There's a very, very faint uncomfortableness on the underside of my left heel. It's been there on and off for the last two weeks. Needs watching.

7 PM

Orienteering: training 38:17 [3] *** 4.96 km (7:43 / km)
24c shoes: Inov8 Roclite Dec '15

NightO at Larch Hill. Map: http://maps.cnoc.ie/show_map.php?user=Niamh&ma...
I seem to have acquired a skill for crossing uncrossable fences without realising it... Roar seems to have done the same (#11). Might be a good superhero skill for orienteering. That was confusing! Fun night-o.

Running 9:27 [2] 1.05 km (9:00 / km)
shoes: Inov8 Roclite Dec '15

Long - Splits

Friday Jan 22, 2016 #

8 PM

Cycling 7:55 [2]

Strength/flexibility (Circuits) 36:13 [3]
ahr:135 max:172

Thursday Jan 21, 2016 #

Note

Almost sick, feeling like I'm on the verge of something. Stayed home from work and no training. Must be getting sensible?

Wednesday Jan 20, 2016 #

8 PM

Cycling 11:42 [3]

Strength/flexibility (Circuits) 48:05 [3]

Tuesday Jan 19, 2016 #

5 PM

Running 8:40 [3] 1.43 km (6:04 / km)
ahr:121 shoes: VJ bold (pink)

Running: hard (Hills) 18:12 [5] 4.0 km (4:33 / km)
ahr:179 max:189 shoes: VJ bold (pink)

Hill loop on Curragh (incl. big hill).
6:12, 6:03, 5:59. 2 min walk recovery. Felt tough, but 30 sec slower than 2014. Good weather conditions, wet underfoot.

Running 9:13 [3] 1.36 km (6:47 / km)
ahr:148 shoes: VJ bold (pink)

9 PM

Strength/flexibility 15:00 [1]

Monday Jan 18, 2016 #

8 PM

Strength/flexibility 15:00 [1]

Sunday Jan 17, 2016 #

8 PM

Running 28:14 [3] 4.77 km (5:55 / km)
shoes: Saucony Triumph 15

Easy around Curragh Grange.

Saturday Jan 16, 2016 #

6 AM

Walking 5:56:24 [1] 22.6 km (15:46 / km)
shoes: Salomon

Guide at Art O'Neill challenge 2016. Stayed at Ruth and Don's (thanks!) as forecast was for -5 degrees and icy roads. Up at 2:30am and collected at 3am in Blessington to be at CP1 in Ballynultagh for ~3:30am. Was guiding the 3rd group (with Stuart and Killian) and didn't get walking until ~6:30am. We re-organised the groups at CP2 and had a much smaller group of the faster walkers (13 v's 21).

Beautiful conditions, lots of snow (up to 3 feet in some places) and clear skies. Best visibility to date - could see Art's cross from Oakwood. Took the route down by the river after Three Lakes (rather than contour to Table track as we did last year - think this was better, though definitely helped by track made through the snow by the first groups). Elapsed time was just under 8 hours.
360 video from near Art's cross (very close to Irish champs 2014 classic and relay terrain)

C • Brrr 1

C • You are very welcome. The ... 1

7 PM

Orienteering: training 53:34 [3] *** 5.33 km (10:03 / km)
15c shoes: Inov8 Roclite Dec '15

Dublin-by-Night #2. Had enough time after Art O'Neill to head home, get a shower and get back up to Dublin :). Glad that I did as this was a great event - 5m visibility from #5 to #11 made for great training. Jogged around but fairly accurate. -90 sec on 6 - just couldn't see the opening to the track in the fog, and another minute on the tracks out of 10. Hesitant on 11 - needed better pacing and direction. Scary as hell running by the Hellfire club(between 4 and 5) in the dark fog.
Map
Results

Wednesday Jan 13, 2016 #

8 PM

Cycling 8:00 [2]

Strength/flexibility 45:00 [4]

Tuesday Jan 12, 2016 #

5 PM

Running (Tempo) 11:09 [3] 1.85 km (6:02 / km)
shoes: Inov8 Roclite Dec '15

Warm-up. Running near ~200 sheep (no exaggeration) when they decided that I was the farmer with food for them. Scary moments with all those sheep coming towards you like zombies, baa-ing crazily. Took evasive action.
10-5-10 tempo on Curragh grass.

Strength/flexibility 3:00 [1]

Running: hard 10:03 [4] 2.28 km (4:24 / km)
ahr:176 max:183 shoes: Inov8 Roclite Dec '15

Running 4:01 [2] 0.67 km (6:00 / km)
ahr:160 shoes: Inov8 Roclite Dec '15

Running: hard 5:01 [4] 1.1 km (4:34 / km)
ahr:181 max:186 shoes: Inov8 Roclite Dec '15

Running 2:02 [2] 0.31 km (6:34 / km)
ahr:170 shoes: Inov8 Roclite Dec '15

Running: hard 10:00 [4] 2.16 km (4:38 / km)
ahr:178 max:186 shoes: Inov8 Roclite Dec '15

Difficulty maintaining HR for parts of this as the light had faded and the ground was bumpy

Running 17:57 [3] 3.2 km (5:37 / km)
ahr:156 shoes: Inov8 Roclite Dec '15

8 PM

Strength/flexibility 20:00 [1]

Monday Jan 11, 2016 #

8 PM

Strength/flexibility 35:00 [2]

Very reluctantly did a bit at home.

Sunday Jan 10, 2016 #

10 AM

Running 1:06:06 [3] 8.56 km (7:43 / km)
shoes: Inov8 Roclite Dec '15

Hillwood with Caoimhe. Mostly in the forest, wonderful, found some new un-brambly bits to run through.

Saturday Jan 9, 2016 #

Note

Tired today and long day in work. Work really gets in the way of training!

Friday Jan 8, 2016 #

Event: Dublin By Night, Phoenix Park

6 PM

Cycling 11:22 [2] 3.08 km (3:41 / km)

Running 12:45 [3] 1.95 km (6:32 / km)
shoes: Inov8 Roclite Dec '15

Jog with pack from Heuston to Phoenix Park

Orienteering: training 57:30 [4] *** 9.98 km (5:46 / km)
19c shoes: Inov8 Roclite Dec '15

Dublin-by-Night #1: Phoenix Park
Results
http://www.orienteering.ie/result2?oaction=moreRes...
Map (part 1 and 3)
http://maps.cnoc.ie/show_map.php?user=Niamh&ma...
Map (part 2)
http://maps.cnoc.ie/show_map.php?user=Niamh&ma...

Long - Splits

Thursday Jan 7, 2016 #

12 PM

Running 30:00 [3] 5.7 km (5:16 / km)
shoes: Mizuno Wave Hitogami

No wind. No rain. Odd.
Green Road loop with a bit of Curragh thrown in.

8 PM

Cycling 38:50 [1] 7.0 km (5:33 / km)

With Caoimhe on her tempo run

Wednesday Jan 6, 2016 #

8 PM

Cycling 7:04 [2]
ahr:113

Strength/flexibility 37:06 [3]
ahr:135

First circuits of 2016 :-)

Tuesday Jan 5, 2016 #

12 PM

Running (Tempo) 9:54 [3] 1.63 km (6:04 / km)
ahr:140 max:170 shoes: Inov8 Roclite Dec '15

Tempo on the Curragh with K to motivate me. Still pretty wet and muddy.

Strength/flexibility 2:00 [1]

Running: hard 5:02 [5] 1.19 km (4:14 / km)
ahr:179 max:184 shoes: Inov8 Roclite Dec '15

Tailwind

Running 2:01 [2] 0.27 km (7:28 / km)
ahr:166 shoes: Inov8 Roclite Dec '15

Running: hard 10:00 [5] 2.17 km (4:36 / km)
ahr:180 max:184 shoes: Inov8 Roclite Dec '15

Running 4:00 [2] 0.6 km (6:40 / km)
ahr:156 shoes: Inov8 Roclite Dec '15

Running: hard 4:58 [5] 1.06 km (4:41 / km)
ahr:181 max:184 shoes: Inov8 Roclite Dec '15

Running 16:10 [3] 2.45 km (6:36 / km)
shoes: Inov8 Roclite Dec '15

Sunday Jan 3, 2016 #

12 PM

Running 1:07:00 [3] 11.78 km (5:41 / km)
ahr:160 max:178 shoes: Saucony Triumph 15

Home-Green Road-Flagstaff-Braveheart-Home with K.
Did something funny to my back yesterday, maybe pulled something as I was taking my jumper off. Ok running, but don't have full neck or R arm motion. Weird.

C • Back 2

Saturday Jan 2, 2016 #

10 AM

Running 10:40 [3] 1.09 km (9:47 / km)
shoes: Inov8 Roclite Dec '15

Trooperstown. Jog up to the start.

Orienteering: training 16:27 [4] *** 2.09 km (7:52 / km)
9c shoes: Inov8 Roclite Dec '15

Trooperstown downhill course planned by Roar.

Running 9:10 [3] 0.96 km (9:33 / km)
shoes: Inov8 Roclite Dec '15

Run back up to the start.

Orienteering: training 15:11 [4] *** 2.06 km (7:22 / km)
9c shoes: Inov8 Roclite Dec '15

Ran the course again. 1.16 quicker. It will be interesting to compare the two gpx files and see where I'm losing time.

Running 5:35 [2] 0.8 km (6:59 / km)
shoes: Inov8 Roclite Dec '15

Warm-down jog with Eoin and Killian, followed by an ice bath in the Avonmore (huge volume of water - couldn't see the stepping stones).

2 PM

Orienteering: training 1:01:39 [2] 5.55 km (11:06 / km)
shoes: VJ bold (pink)

Putting out controls for the second o-session of the day, at Ballyedmonduff. Beautiful woods.

Friday Jan 1, 2016 #

8 AM

Walking 1:06:13 [1] 3.93 km (16:51 / km)
shoes: Salomon

New Year on Tonlagee. Good crowd there to welcome in 2016 :-)

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