Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Mar 25, 2012:

activity

time

miles

Orienteering: competition

1:32:06

8.89

(10:22)

14.3

(6:26)

49c

Strength/flexibility

1:30:00

Running

1:13:13

8.26

(8:52)

13.29

(5:31)

Cycling

58:00

7.81

(7:26)

12.57

(4:37)

Running: hard

24:14

3.02

(8:01)

4.86

(4:59)

Orienteering: training

14:13

1.71

(8:19)

2.75

(5:10)

11c

Total

5:51:46

29.68

47.77

60c

1:28

0:00

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Sunday Mar 25, 2012 #

8 AM

Running warm up/down 12 [3] 2.0 km (6 / km)
shoes: Asics Kayano 16

9 AM

Orienteering: competition race 51:55 [5] *** 8.0 km (6:29 / km)
23c shoes: Inov8 X-Talon 212

Danish Spring Relay, Store Dyrehave
First leg with GMOK-3. Felt so much better than yesterday before starting. Had a really steady run, felt physically strong and only split from the leading group when 3 of us had the longer gaffle to #11. Good run. Great results all round when both the GMOK first teams took victory in the men's and women's relays :)

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

11 AM

Running warm up/down 10:45 [2] 1.36 km (7:54 / km)
shoes: Asics Kayano 16

Saturday Mar 24, 2012 #

Event: Danish Spring 2012

1 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics Kayano 16

2 PM

Orienteering: competition race 40:11 [5] *** 6.3 km (6:23 / km)
26c shoes: Inov8 X-Talon 212

Danish Spring Mass Start

This wasn't a great day out. I survived, but felt awful. 38th and 6 mins down.

Map Part 1: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...
Map Part 2: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...

3 PM

Running warm up/down 13:09 [2] 1.95 km (6:45 / km)
shoes: Asics Kayano 16

Friday Mar 23, 2012 #

7 AM

Strength/flexibility (Strength) 25:00 [3]

Thursday Mar 22, 2012 #

6 PM

Cycling (Mountain biking) 58:00 [3] 12.57 km (4:37 / km)

Had planned to run orienteering training in Änggårdsbergen, but my knee felt sore (probably after the downhills on Tuesday) so thought it better to skip it. Still, it was such a beautiful evening that it was impossible to stay inside, so took my bike out around Änggårdsbergen instead.

8 PM

Strength/flexibility (Stretching) 30:00 [1]

Wednesday Mar 21, 2012 #

11 AM

Running warm up/down (Warm-up) 4:41 [2] 0.78 km (6:00 / km)
shoes: Inov8 Mudroc 290

Orienteering: training (Sprint) 14:13 [4] *** 2.75 km (5:10 / km)
11c shoes: Inov8 Mudroc 290

The last of GMOK's Wednesday morning sprint trainings. Will have to find something else to do now on Wed. mornings instead. Was in Ruddalen, same area as the JWOC 2008 sprint final. The course was pretty straightforward; I'm not sure about my route to 5 but rest was fine.

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

Running warm up/down (Warm-down) 9:46 [2] 1.46 km (6:41 / km)
shoes: Inov8 Mudroc 290

Tuesday Mar 20, 2012 #

7 AM

Strength/flexibility (Strength) 25:00 [3]

6 PM

Running warm up/down 10:16 [2] 1.82 km (5:38 / km)
shoes: Asics Kayano 16

Running: hard intervals (Intervals) 24:14 [5] 4.86 km (4:59 / km)
shoes: Asics Kayano 16

Ah intervals, how I have missed you!
6 by 3mins with 1 minute jogging recovery. On the 5km loop at Skatås - had to take it a bit easier on the downhills as still a little afraid for my knee. A good session but have a lot of work to do to be running fast again.

Running warm up/down 12:24 [2] 1.92 km (6:28 / km)
shoes: Asics Kayano 16

Easy warm-down on the 2.5km. Tired after intervals and was contemplating the whole concept of interval training. Who came up with this crazy running method? This led me to thinking about Emil Zatopek, which led to thinking about who the best distance runner ever was. Was it him? Gebrselassie? Bekele? Whoever it is, they are all inspiring.

C • best distance runner.... ever 3

8 PM

Strength/flexibility (Stretching) 10:00 [3]

Monday Mar 19, 2012 #

Note
(rest day)

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