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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jmillar

In the 7 days ending May 6, 2013:

activity # timemileskm+m
  Run3 2:32:09 18.75(8:07) 30.17(5:03)
  Orienteering3 2:21:20 12.28(11:31) 19.76(7:09) 50526 /59c44%
  Total6 4:53:29 31.03(9:28) 49.93(5:53) 50526 /59c44%

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Monday May 6, 2013 #

Orienteering race 34:59 [5] *** 5.61 km (6:14 / km) +170m 5:25 / km
spiked:17/19c shoes: inov8 ORoc 340

Irish Relay Champs on Leim Oirthair, 5.1km course. Was running first leg in the mens premier, first time I had ran the mens premier before. Was good to be running in the pack. Orienteering was relatively easy, more of a physical test really. Ended up about 50m or so down on the pack when I got a bit confused at 14 but other than that I was with the pack the whole time. Really fun race though. Handed over to Dad and then Harry ran the third leg, to make the Millar team!

Sunday May 5, 2013 #

Orienteering race 1:18:01 [4] *** 9.76 km (8:00 / km) +245m 7:06 / km
27c shoes: inov8 ORoc 340

Irish Long distance on Lough An Cogair, course was 8.5km. Really wanted to have a clean run on this course more than anything but I didn't have a great start, which seems to be a regular occurrence these days.. One was good but then going to 2 I got a bit confused if I was in the right re-entrant losing about 30s. Lost another 20s going to 3 when I went to the wrong boulder. 4 was good was able to bomb it down to the pond. Lost about 30s going to 5 when I went to the wrong depression filled with boulders.. Going to 6 I must have ran within 5m of the control as I preceded to head to a different re-entrant, lost about 3mins! 7 was easy but my nose started to bleed on the way to it and continued to bleed until 11, which was a bit distracting. However, my orienteering started to get a bit better now, 7 was good as was 8, then bombed it down the hill to 9. 10 was handy enough. Bombed it across to 11 for a cheeky spike. 13 through to 17 were clean. 18 and 19 were clean. 20 was good then got a bit confused on the way to 21 so was a bit hesitant. Spotted Cillin on the way to 23 so that was a bit of an incentive to push a bit harder. 24 still chasing down Cillin on the way round the hill, could also see dad heading over the hill too. Then dropped down and got a nice lead into the control from Dad, but was still a bit hesitant on the approach to the control. Caned it across to 25 went to the wrong side of the boulder which was a bit annoying but didn't read my descriptions properly. Across to 26 was a bit of a pain going back up the hill, then bombed it down to 27 and finish. So had a real nice end of the course but before that I was a bit crap really. Was just really scrappy and doing stupid things.. My fitness isn't the problem anyway because I wasn't feeling tired really. Definitely could have pushed harder. Overall lost about 4 and a half minutes overall..

Routegadget

Saturday May 4, 2013 #

Orienteering race 28:20 [4] *** 4.39 km (6:27 / km) +90m 5:51 / km
spiked:9/13c shoes: inov8 ORoc 340

Irish Middle Distance on Cnoc Mham na mBo, course was 3.6km. Went off a bit too slow wanting to get it right. 1st control was nice, 2nd was alright went past it a it but lost maybe 20s. Going to 3 I probably could have pushed harder, with the massive re-entrant pretty close to the control. Then I was a bit too high losing about a minute. 4 was grand then there was the long leg to 5 which I realised straight away that there wasn't much to guide you into the control. However I managed to pick up the weird boulder/crag and the triangle of boulders going for a spike until I stopped 5m from the control to look about there... Lost a minute. Then bombed it to 6 because of the mistake only to make another mistake which cost me a minute and a half on a short leg. Then bombed the rest of the course, Niall caught me at 7 so I was going for it trying to drop him. Had plenty of energy left at this stage because I sprinted the rest of the course. Suckish performance.
Routegadget

Thursday May 2, 2013 #

Run 52:04 [3] 10.17 km (5:07 / km)
shoes: New Balance 790 V2

Really nice day so headed back into Rivelin again for another beaut run in the sun.

Wednesday May 1, 2013 #

6 PM

Run 57:54 [3] 11.37 km (5:06 / km)
shoes: New Balance 790 V2

Standard Rivelin with extra climbs included with Malley and Jack. Real nice run in the sun, really enjoyed it.

Tuesday Apr 30, 2013 #

6 PM

Run intervals 22:54 [5] 5.09 km (4:30 / km)
shoes: New Balance 790 V2

Shuoc intervals - the session was 30s, 70s, 1.45, 2.30, 3, 2.30, 1.45, 70, 30 all with 1 min rest. Tough session, legs were pretty rough but loosened up a bit after a bit

Run warm up/down 19:17 [3] 3.54 km (5:27 / km)
shoes: New Balance 790 V2

Run down to intervals and then back from intervals via Broomhill

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