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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CillinC

In the 7 days ending Oct 26, 2015:

activity # timemileskm+m
  Running5 3:43:16 22.74(9:49) 36.6(6:06) 453
  Orienteering2 1:17:48 10.13(7:41) 16.3(4:46) 90
  Total5 5:01:04 32.87(9:10) 52.9(5:41) 543

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Monday Oct 26, 2015 #

4 PM

Running 48:18 [2] 8.34 km (5:48 / km) +53m 5:37 / km
shoes: Cumulus v2

Very easy loosener with Laurence and Jonny.

Sunday Oct 25, 2015 #

1 PM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Orienteering race (IOC Middle) 29:30 [5] 6.5 km (4:32 / km) +40m 4:24 / km

Similar enough to yesterday in the sense that again I tried to run hard and hope that i wouldn't lose much time to mistakes. Fairly bludgeoned my way though it, running hard mainly in the right direction with bad technique. Some of the mistakes were quite silly, don't think I'd be making them if I wasn't in as much oxegen debt! The last section really killed me off, I struggled to move here and dropped a fair bit of time. And the same as yesterday, I managed to get a good result from a poor performance, 2nd! Nice to get some good results that will help the WUOC cause.

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

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

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