Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: eoinmcc

In the 7 days ending Nov 24, 2013:

activity

time

miles

Running

3:21:46

25.78

(7:50)

41.49

(4:52)

orienteering

1:12:14

7.2

(10:02)

11.58

(6:14)

S+C

52:00

Total

5:26:00

32.98

53.07

1:25

0:00

» now

Sunday Nov 24, 2013 #

Event: Leinster Autumn Series, Glendoo Ridge East

orienteering race 1:12:14 [4] 11.58 km (6:14 / km)
shoes: VJ Supra

LL Glendoo Ridge. Took me 6 controls to wake up after last night, losing time on all of them, no.6 in particular. Compass was awful, no attackpoints, not executing plans... After that I had to stop, tell myself to cop on and start again, slowly this time. After that it got better, spiking nearly everything, only a few secs lost in the rest of the course, being more focused and controlled in my technique and execution of my plans. From 7 on, good race, but lost it in the first 6

Brown - Splits

Saturday Nov 23, 2013 #

Running warm up/down 15:45 [2] 2.67 km (5:54 / km)
shoes: Brooks Ghost 6

Running race 15:48 [5] 4.86 km (3:15 / km)
shoes: Brooks Ghost 6

Intervasity Road Relays in Maynooth. Running the 3-mile leg for the 2nd team. Felt ok out there, a bit disappointed I couldn't stick with the guys that went off the same time as me pretty much. Happy enough with the time, did the job needed for the team. Felt afterwards I could have pushed it a bit harder, found it a bit hard to pace myself right and when to push on because of the long lap. Team finished in 16th place, the race was so stacked (our A team finished behind the DCU D team) our last leg runner let us down a bit losing 3/4 places but we probably did about as well as we could have done. Good race, good atmosphere there, really enjoyed it

Running warm up/down 13:29 [1] 2.24 km (6:01 / km)
shoes: Brooks Ghost 6

Friday Nov 22, 2013 #

Running 30:14 [1] 5.07 km (5:58 / km)
shoes: Brooks Ghost 6

Easy run before tomorrow, with a few strides to finish

Thursday Nov 21, 2013 #

Note
(rest day)

just some climbing and rolling today. Found I'm doing the 3-mile leg for the 2nd team at the weekend. Looking forward to road-relays

C • Congrats 2

Wednesday Nov 20, 2013 #

Running 40:51 [3] 8.09 km (5:03 / km)
shoes: Brooks Ghost 6

5-mile from college. Fierce aul headwind on the way back. Decided to not do a weights session as this is an easy week and with the weekend in mind, so just stretched/rolled afterwards

Tuesday Nov 19, 2013 #

Running warm up/down 18:31 [2] 3.5 km (5:17 / km)
shoes: Brooks Ghost 6

Running 21:11 [5] 6.05 km (3:30 / km)
shoes: Saucony Kilkenny Spikes

3*2km session with clonliffe on my own with 90secs rest. Times were consistent, but didn't feel like I could push on much more. Legs a bit heavy after gym yesterday , would have helped if there was a group doing it but still not a bad session
1 - 7.07
2 - 7.07
3 - 6.56
P.S. Actually, after looking at the same session from 2 weeks ago this wasn't such a good session. Significantly slower than the last day. Different conditions and shorter rest today etc but still. Think I may need this easy week more than I thought....

C • Last session 3

Running warm up/down 12:34 [2] 2.28 km (5:31 / km)
shoes: Brooks Ghost 6

Monday Nov 18, 2013 #

Running 33:23 [3] 6.73 km (4:58 / km)
shoes: Brooks Ghost 6

easy 4-mile from college

S+C 52:00 [3]
shoes: Brooks Ghost 6

Bodyweight session in the gym. All reps x20, sets x4, 1 min rest between each set rep
1st set - speed press-ups, squat thrusts, chinnies.
2 - Tricep dips, lunges (stationary each leg), V-sits
3 - Wide spaced press ups(x10), squat jumps(x15), horizontal running

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