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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boyzone

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  Orienteering4 2:12:06 13.35(9:54) 21.48(6:09) 419
  Road run5 1:08:00 2.49 4.0
  Intervals1 20:47 3.73(5:35) 6.0(3:28) 1
  Total6 3:40:53 19.56 31.47 420

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Sunday Apr 28, 2013 #

10 AM

Orienteering race 30:56 [4] 5.65 km (5:28 / km) +2m 5:28 / km

Magilligan Middle distance - main mistake was misreading control number before getting to control went straight to it, number didn't match checked quickly again, misread it again went back out to relocate about 1min30ish lost. Great area and much fun

Road run warm up/down 10:00 [1]

Saturday Apr 27, 2013 #

11 AM

Orienteering race 15:41 [4] 3.95 km (3:58 / km) +1m 3:58 / km

Sprint Prologue - Gransha Estate, Derry. Very straight forward, only decision between controls was exit from control plus picking control feature ahead pretty much - wanted to hold back and save energy but found myself pushing at 90% trottle, finished second fastest which put me out second last. A number of others just cruised around which was probably the sensible thing as all runners ran the final.

Road run warm up/down 10:00 [1]

1 PM

Orienteering race 14:20 [5] 3.34 km (4:18 / km) +16m 4:12 / km

Sprint Final - Gransha Estate, Derry. A great contrast to the prologue, but was expected as the woodland was avoided and not on map in prologue. The open was again easy (one cheeky control placed down a narrow staircase could have caused a hesitation) but the wood had the potential to be a real disaster, but I pushed hard through it and spiked all controls (some uncertainty towards 13 but no hesitation) and knew I was doing well. I didn't have the extra gear after exiting the wood - highlighted by Josh who duly took 23 second out of me over the last fast section (~1km) in the open to the finish (I had caught him at 6 and we stayed together until exit of wood), though I knew if I kept digging I had a good chance after a strong early part to the race. Very happy to win and with 30sec margin.

Road run warm up/down 10:00 [1]

Thursday Apr 25, 2013 #

Road run 18:00 [2] 4.0 km (4:30 / km)

Tuesday Apr 23, 2013 #

7 PM

Intervals 20:47 [4] 6.0 km (3:28 / km) +1m 3:28 / km

North East Runners Interval Session - First time at this session and happy to see that running is thriving in dundalk region, shame I haven't made this sooner, I went to second of two interval sessions held back to back (second session at faster pace) maybe 30 runners in first and 20runners in second session. My pace put me in the middle of the pack. Session was 6x1km with 2min rest. I stuck to 3min30 pace. Lower Calves tight after last few days exertions.

Road run warm up/down 20:00 [1]

Monday Apr 22, 2013 #

7 PM

Orienteering 1:11:09 [2] 8.54 km (8:20 / km) +400m 6:45 / km

Carlingford Mountain - Spot of o-training with my new training buddy Hellsac now that he has landed a job in Dundalk! Great evening for it too - spring is finally here!? Very enjoyable

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