Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

5:38:36

37.47

(9:02)

60.31

(5:37)

Orienteering: training

3:20:08

11.53

(17:22)

18.55

(10:47)

20c

Walking

1:24:04

3.03

(27:43)

4.88

(17:14)

Strength/flexibility

1:03:14

Running: hard

54:53

7.0

(7:51)

11.26

(4:52)

Cycling

21:32

Total

12:42:27

59.03

95.0

20c

2:25

0:00

» now

Tuesday Jan 31, 2017 #

12 PM

Running 50:22 [3] 9.11 km (5:32 / km)
shoes: Saucony Triumph 16

Curragh. Very wet and muddy.

Sunday Jan 29, 2017 #

11 AM

Running 23:45 [3] 4.56 km (5:13 / km)
shoes: Inov8 Roclite Dec '15

Curragh with Killian. Easy at first and then the pace really picked up.

Saturday Jan 28, 2017 #

1 PM

Running 28:24 [3] 4.89 km (5:48 / km)
shoes: Inov8 Roclite Dec '15

Curragh.

Friday Jan 27, 2017 #

1 PM

Running 12:30 [3] 2.15 km (5:49 / km)
shoes: Saucony Triumph 16

First outing post-illness. Felt creaky, but it was great to get out.

Saturday Jan 21, 2017 #

Event: Dublin By Night, Massy's Estate

Thursday Jan 19, 2017 #

Note
(sick)

Bed all day, again. Boring.

Wednesday Jan 18, 2017 #

Note
(sick)

Sick. Flu-like, severe headache and general lack of energy. Bed all day.

Tuesday Jan 17, 2017 #

10 AM

Running 30:12 [3] 5.54 km (5:27 / km)
shoes: Saucony Triumph 16

Ballysax Block loop.

9 PM

Running 14:00 [3] 2.58 km (5:26 / km)
shoes: Saucony Triumph 16

Monday Jan 16, 2017 #

2 PM

Running 24:52 [3] 4.62 km (5:23 / km)
shoes: Saucony Triumph 16

Curragh with Killian.

Sunday Jan 15, 2017 #

11 AM

Running 5 [3] 0.5 km (10 / km)

Better warm-up than usual but still need to be way better.

Running: hard 34:30 [5] 6.19 km (5:34 / km)
shoes: VJ Bold (blue)

IMRA hillrace, Howth. 2 lap course starting at Deerpark (further down the road than previous years).
Started off harder than usual to avoid the squeeze when we got to the steps. Nice pace up and tried to keep a rhythm, but lots of people stopping and starting ahead (need to go off even harder?). Could see first lady in the distance but no catching her. Was about the same distance behind at the start of the second loop so wasn't losing any time. Body was feeling tired but mentally was strong. Flew down the last descent and was surprised to see Donna just ahead. Passed her and hesistated at a junction, and she passed me again, going the wrong way but I followed her. Arrrrgh! Really annoyed with myself over this but made the decision to stick with her in the heat of the moment. She stayed ahead until the line. Really enjoyable run.
Results: https://www.imra.ie/events/view/id/1424

Running 13:27 [3] 1.84 km (7:19 / km)
shoes: VJ Bold (blue)

'Warm-down' with Gerry, Caoimhe, Killian around the golf course.

Saturday Jan 14, 2017 #

Note

Working 9-6.

Friday Jan 13, 2017 #

1 PM

Running 22:07 [3] 3.62 km (6:07 / km)
shoes: Saucony Triumph 16

Curragh with Caoimhe.

Wednesday Jan 11, 2017 #

8 PM

Cycling 8:00 [1]

Strength/flexibility 35:00 [4]

Tuesday Jan 10, 2017 #

Running 18:20 [3] 3.11 km (5:54 / km)

Sunday Jan 8, 2017 #

11 AM

Running 1:00:00 [3] 10.5 km (5:43 / km)
shoes: Inov8 Roclite Dec '15

Saturday evening: 'Colm and Kev, wanna go for an easy run on the Curragh tomorrow morning? 60-70 mins?'
'Yup'
Sunday morning: Colm: 'Let's run over and do the 'Killer 5km loop' easy'
Sure, sounds good.
Oh. My. Goodness. No matter how easy you take this loop, it's still tough. I think we ran up Braveheart 7 times from all sides. Brilliant. Thanks!

Saturday Jan 7, 2017 #

9 AM

Running 7:06 [2] 1.07 km (6:38 / km)
shoes: Mizuno Wave Hitogami

Poor attempt at a warm-up.

Running: hard 20:23 [5] 5.07 km (4:01 / km)
shoes: Mizuno Wave Hitogami

Naas parkrun. Delighted with that time.
Course ran anti-clockwise this time and started in a different place, so easier than the course in 2015.
Results: http://www.parkrun.ie/naas/results/weeklyresults/?...

C • parkrun 6

Running 5:08 [2] 0.73 km (7:02 / km)
shoes: Mizuno Wave Hitogami

Jog a bit, after walking a good way with Bebhinn.

Friday Jan 6, 2017 #

8 PM

Cycling 13:32 [2]

Strength/flexibility 28:14 [3]

Took it easy at circuits. Was very poor for eating today, so feeling tired.

Wednesday Jan 4, 2017 #

5 PM

Running 28:18 [3] 5.49 km (5:09 / km)
shoes: Saucony Triumph 16

Was offered babysitting services for 30 mins so made the most of it! Green Road loop.

Tuesday Jan 3, 2017 #

11 AM

Orienteering: training 1:12:38 [4] 7.32 km (9:55 / km)
shoes: Inov8 XTalon

Medium course at Foxes's rock. Clean apart from #10.

Monday Jan 2, 2017 #

11 AM

Walking 18:14 [1] 1.24 km (14:42 / km)
shoes: VJ Bold (blue)

Senior Squad new year o-training, Carlingford. Superb day of training. Walk to start.

Orienteering: training 22:14 [3] 1.24 km (17:56 / km)
5c shoes: VJ Bold (blue)

Head-to-head gaffles (v's Killian).

Orienteering: training 13:05 [3] 0.55 km (23:52 / km)
shoes: VJ Bold (blue)

Line-o up the hill, walking.

Orienteering: training 16:49 [3] *** 1.82 km (9:14 / km)
6c shoes: VJ Bold (blue)

Star loops (3, with 2 controls in each)

Orienteering: training 18:15 [3] *** 1.75 km (10:26 / km)
9c shoes: VJ Bold (blue)

Control pick (half of it)

Orienteering: training 57:07 [3] 5.87 km (9:44 / km)
shoes: VJ Bold (blue)

Downhill course. Sloppy on #1, horrific mistake on #6 (tired? and bad direction off top of hill). Enjoyed.

Sunday Jan 1, 2017 #

7 AM

Walking 1:05:50 [3] 3.64 km (18:05 / km)
shoes: VJ Bold (blue)

Traditional New Year walk to the top of Tonalagee. No sun, but we live in hope. Brilliant breakfast after with thanks to Ruth and Don.

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