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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CillinC

In the 7 days ending Oct 4, 2014:

activity # timemileskm+mload
  Orienteering3 2:50:56 16.94(10:05) 27.26(6:16) 65021 /26c80%854.7
  Running3 1:56:43 14.73(7:56) 23.7(4:55)397.8
  Swimming3 50:00 0.99(50:18) 1.6(31:15)150.0
  Cycling1 50:00 11.93(14.3/h) 19.2(23.0/h)150.0
  Total9 6:27:39 44.59(8:42) 71.76(5:24) 65021 /26c80%1552.4

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SuMoTuWeThFrSa

Saturday Oct 4, 2014 #

12 PM

Orienteering race (NI Champs) 1:14:32 [5] *** 12.15 km (6:08 / km) +210m 5:39 / km
spiked:21/26c shoes: MudClaws

My right quad was a little sore before but felt nothing of a hindrance. Started well, no problems for the first 6. Small bit hesitant on 7 and on 8 i couldn't find a way to cut in off the path so i went around which cost me a bit of time. Got caught a little going to 12 but wasn't too bad. 15, I couldn't see and ended up further down the slope than it was. On 17, i missed the control as i came off the path, not sure what happened there. I was also scrappy on 20 and 22.

I felt ok throughout the course, my fitness had definitely come a long way. Disappointed with the results though. I was a lot further down than i thought i would be and it's left me wondering what i'm doing wrong. In reality i think i just need to continue what im doing and not get carried away with this but it's hard to let it go..

Friday Oct 3, 2014 #

4 PM

Swimming 20:00 [3] 0.6 km (33:20 / km)

Thursday Oct 2, 2014 #

6 PM

Orienteering 17:54 [5] 4.21 km (4:15 / km)
shoes: Adidas Cumulus

5 short interval loops in deer park with UCDO plus Ruari. Really enjoyable. Calf is a little sore from studs in a football match earlier but i'll live.

Wednesday Oct 1, 2014 #

8 AM

Swimming 15:00 [3] 0.5 km (30:00 / km)

10 AM

Running 28:37 [3] 5.3 km (5:24 / km)
shoes: Adidas Cumulus

rushed lap of ucd with laurence, wanted to be finished so i could go to a lecture at 11 so a bit shorter than i was planning

Tuesday Sep 30, 2014 #

8 AM

Swimming 15:00 [3] 0.5 km (30:00 / km)

6 PM

Running 15:00 [3] 2.8 km (5:21 / km)
shoes: Adidas Cumulus

Running 19:30 [5] 5.7 km (3:25 / km)
shoes: Adidas Cumulus

UCDAC with a fairly absent lorrieq.

3*800m - 2min rest after each
3*500m - 90s rest after each
3*400m - 70s rest after each
3*200m - 40s rest after each

Some of these splits were left on a second or two after the rep but most of them are pretty much right. Didn't feel great before training because i had a late lunch but the long warm/up and stretching eased me into it. Legs were pretty spent at the end.

Times:
2:48 800's
2:50
2:53
1:43 500's
1:41
1:42
1:23 400's
1:20
1:21
0:37 200's
0:37
0:35

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Adidas Cumulus

Monday Sep 29, 2014 #

6 PM

Running 38:36 [4] 7.9 km (4:53 / km)
shoes: Adidas Cumulus

A lap of the perimeter with UCDAC. Decent pace, faster than i would run casually anyway which is good i guess. Legs were a little tight, nothing major though.

Sunday Sep 28, 2014 #

11 AM

Cycling 30:00 [3] 9.6 km (19.2 kph)

Orienteering (LL1- Three Rock) 1:18:30 [5] *** 10.9 km (7:12 / km) +440m 6:00 / km

Rested a bit after the cycle and felt good by the time it came to going out.
I started quick, spiking 1 but then lost ~1:30 on 2, didn't see the wall before the control and as a result i kept going until i hit the next wall, realised soon enough. 3,4 and 5 were grand. I lost a similar amount on 6 as i did on 2. Not too sure about the detail around that area to be honest. My direction was off anyway but there seemed to be a few missing features. Read a lot of detail to 7 and everything was there so that gave me more confidence around that area. 8 and 9 were also fine, 8 being the same 5 from earlier. 10 was the 6 that i messed up and I still managed to lose time the 2nd time around!! -0:30. Managed to plod up to 11 and luckily found the control without too much hassle, hard to really navigate to the control in that area. The rest of the course was fine although would have preferred not to be messing around in the shite by 14. Managed to win but a pity none of the seniors were running. My fitness for the 80mins was decent, not quite there for brown standard but happy enough with it as i haven't really done many longer runs. Onwards and upwards!!

Cycling 20:00 [3] 9.6 km (28.8 kph)

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