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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CillinC

In the 7 days ending Oct 24, 2015:

activity # timemileskm+m
  Running5 4:09:32 27.0(9:15) 43.45(5:45) 667
  Orienteering1 48:18 6.09(7:56) 9.8(4:56) 50
  Total5 4:57:50 33.09(9:00) 53.25(5:36) 717

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Saturday Oct 24, 2015 #

1 PM

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)

Orienteering race (NIOC 2015) 48:18 [5] 9.8 km (4:56 / km) +50m 4:48 / km

Felt like I struggled to get the legs moving today, most likely due to the lack of warm up. That being said I may have misjudged a little because it looks like I started a bit quick. It was an easy area, while mistakes can be easily made, they are usually quite limited in time loss. Pushed hard, focusing less so on the fine navigation.
Lost 30s on 6
25s on 8
20s on 10
~30s fell into a bush and took a poor route on 13
at least 1 minute on 18. Stupidly though i could get a patch of green but it got a lot deeper and i had to turn back.
So not great but managed to get 3rd just from being much quicker than I used to be.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Wednesday Oct 21, 2015 #

Running long 1:30:00 [2] 13.21 km (6:49 / km) +400m 5:55 / km
shoes: Cumulus v2

Longish run on Ticknock, quite a handy pace. Unfortunately my torch was rubbish so I had limited light. Twisted my ankle because of this at one point, it's not too bad but it's annoying for it to happen on a run like this.

Tuesday Oct 20, 2015 #

6 PM

Running warm up/down 4:41 [2] 0.89 km (5:16 / km)
shoes: Cumulus v2

Running intervals 31:05 intensity: (9:00 @1) + (22:05 @5) 7.0 km (4:26 / km)
shoes: Cumulus v2

4* 5min30s with 3min? jogging recovery. I paced it well tonight for once which was nice. I probably shouldn't have had the bagel an hour before this but my stomach just about held out towards the end. I always enjoy doing longer intervals.

Running warm up/down 13:12 [1] 2.16 km (6:06 / km)
shoes: Cumulus v2

Monday Oct 19, 2015 #

6 PM

Running 42:51 [2] 9.15 km (4:41 / km) +96m 4:27 / km
shoes: Cumulus v2

Legs a little sore in places after the weekend but no while running. Feeling really good these days bouncing around with what feels like a heart rate of 1bpm. Did a couple of laps of deer park and then a little bit on the roads when it began to get dark and harder to see under the trees.

Sunday Oct 18, 2015 #

10 AM

Running 52:43 [2] 9.03 km (5:50 / km) +171m 5:20 / km
shoes: Cumulus v2

This was made up of a small orienteering course and a really easy jog with a bit of a pick up towards the end because my legs didn't feel too bad

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