Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m		load
	Orienteering	18	11:57:32	64.29	(11:10)	103.46	(6:56)	1702	189c	1983.0
	Run (road)	12	6:31:03	38.73	(10:06)	62.32	(6:16)	2698	3c	1304.5
	Climbing	2	2:30:00							150.0
	Cycle	1	1:21:10	8.32	(9:45)	13.39	(6:04)	180		243.5
	Total	28	22:19:45	111.33		179.18		4580	192c	3681.0
	[1-5]	27	20:58:52
averages - sleep:9 weight:75.1kg

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

11 AM

Orienteering 39:01 [2] 4.96 km (7:52 / km) +75m 7:19 / km
shoes: Innov8 212

Thursday Jul 30, 2015 #

12 PM

Orienteering 38:51 [2] 6.86 km (5:40 / km) +19m 5:35 / km

Wednesday Jul 29, 2015 #

11 AM

Orienteering 53:21 [1] 7.69 km (6:56 / km) +119m 6:26 / km

Friday Jul 24, 2015 #

7 PM

Orienteering 46:11 [4] 8.83 km (5:14 / km) +168m 4:47 / km

Wednesday Jul 22, 2015 #

11 AM

Orienteering 31:47 [0] 5.14 km (6:11 / km) +191m 5:13 / km

Tuesday Jul 21, 2015 #

12 PM

Run (road) 1:02:29 [4] 12.64 km (4:57 / km) +350m 4:21 / km
shoes: Innov8 212

Spinc

Sunday Jul 19, 2015 #

9 PM

Orienteering 10:49 [0] 1.57 km (6:54 / km) +56m 5:51 / km

Run (road) intervals 15:34 [5] 2.8 km (5:34 / km) +28m 5:18 / km

Run (road) 8:26 [0] 1.14 km (7:24 / km) +16m 6:55 / km

Friday Jul 17, 2015 #

11 AM

Orienteering 48:24 [3] ***** 6.52 km (7:25 / km) +135m 6:44 / km
25c shoes: Innov8 212

O training in Glendoo with ColmM, Brad, Eoin, and Áine. Good fun. Gradually sped up at the end with Eoin and we raced to the finish (despite agreeing not to...).
Punched a bird.

Thursday Jul 16, 2015 #

7 PM

Climbing 1:30:00 [1]

Gravity, good gang of us.
New flags, tried most of them and got a lot so some nice improvement. There for like 2 and a half hours

Wednesday Jul 15, 2015 #

7 PM

Run (road) race 31:04 [5] 5.61 km (5:33 / km) +394m 4:06 / km
shoes: Innov8 212

IMRA Sugarloaf.
Had sort of half intended to take this easy as I was expecting to be tired. Ended up going a little but slower at the start, partly because I was stuck behind people on the narrow track, but when I realised I felt good I decided to push hard. Normally I head off way too fast so as it turned out I paced myself a bit better. Still a bit behind at the top, would be nice to be closer. Really fun technical downhill suited me well so I got the win.
Happy with how I held up after feeling tired in Scotland. Noticed that I felt good and was able to push in the flat bits at the end too, would often struggle at the end of them.

Tuesday Jul 14, 2015 #

12 PM

Orienteering 50:45 [4] **** 7.48 km (6:47 / km) +110m 6:19 / km
17c shoes: Innov8 212

Craig Leach. Really nice place, many ticks

4 PM

Orienteering 37:05 [2] 3.92 km (9:27 / km) +123m 8:10 / km
13c shoes: Innov8 212

Achtemarack. Took it easy, was tired. Nice place too, did some long legs and control pick.

Monday Jul 13, 2015 #

11 AM

Run (road) 17:35 [3] 2.06 km (8:31 / km) +151m 6:14 / km
shoes: Innov8 212

Run to the top of Abriachan

Orienteering 41:17 [3] **** 5.91 km (6:59 / km) +64m 6:38 / km
11c shoes: Innov8 212

Orienteer down Abriachan. Very physical at the top. Skipped some at the end cos laziness and fallen trees

4 PM

Orienteering 43:58 [2] 4.73 km (9:18 / km) +107m 8:21 / km
12c

Loch of Boath. Tiiired.

Sunday Jul 12, 2015 #

2 PM

Run (road) 13:25 [3] 1.62 km (8:17 / km) +45m 7:16 / km
shoes: Innov8 212

Run to the start with Marcus.

Orienteering 35:00 [3] **** 3.93 km (8:54 / km)
13c shoes: Innov8 212

Did the women's middle course from WOC 99. Really nice, lots of felling since then though.

Run (road) 2:28 [1] 0.28 km (8:43 / km) +15m 6:53 / km
shoes: Innov8 212

5 PM

Orienteering 29:34 [3] *** 3.72 km (7:57 / km) +76m 7:12 / km
28c

Aldroughty. Not the best place area but apparently similar to Darnaway tree-wise

Saturday Jul 11, 2015 #

10 AM

Run (road) 22:53 [4] 3.33 km (6:52 / km) +203m 5:16 / km

Ran up a hill

2 PM

Orienteering 26:57 [2] **** 4.08 km (6:37 / km) +15m 6:29 / km
30c shoes: Innov8 212

Control pick on a forest part of Grantown on Spey 1:4,000. Difficult doing controls that quick but a good exercise I think. Made it seem easy on 1:10,000

Run (road) 6:00 [0] 0.89 km (6:45 / km) +14m 6:16 / km

Friday Jul 10, 2015 #

5 PM

Orienteering warm up/down 12:15 [2] 1.67 km (7:20 / km) +11m 7:06 / km

Warm up map

Run (road) 11:53 [0] 1.85 km (6:26 / km) +6m 6:19 / km

Orienteering race 41:27 [5] **** 6.45 km (6:26 / km) +76m 6:04 / km
shoes: Innov8 212

GB Selection Middle. Happy with this. One big mistake on 11 where I went to 12. Luckily not far away. Got tired at the end and could feel the concentration waning.
Splits

Run (road) 11:58 [0] 1.79 km (6:40 / km) +29m 6:10 / km

Thursday Jul 9, 2015 #

4 PM

Orienteering 34:39 [4] **** 5.35 km (6:29 / km) +69m 6:05 / km
shoes: Innov8 212

Dulnain Wood. Cool little map, good practice for compass bearings

Tuesday Jul 7, 2015 #

1 PM

Note
slept:9.0 weight:75.1kg

Jaysus tis fairly lashin

Tue: O in Tyrellstown

Wed: Will probably skip the hill run, means missing out on my 7 but don't want to be tired in Scotland. Easy run at some point instead. Gives me a chance to wear in the new shoes a bit too.

Thurs: To Scotland! Some O Training in the eve
Fri: Running GB selection race
Sat - Tue: Various O Trainings
Wed: IMRA Sugarbowl

My weight's gone down in the last couple of weeks, last I checked it was up towards the 80 mark. Will try to keep it down under 75 for Woc anyway

7 PM

Orienteering race 24:15 [5] *** 5.98 km (4:03 / km) +19m 3:59 / km

Fingal event in Tyrellstown. Legs felt a bit heavy and map reading wasn't great at the start but improved. Definitely had lots of hesitations and more small errors than the splits show, but that's ok cos it was a sprint.
Area and course were good, enjoyed it.

Monday Jul 6, 2015 #

Climbing 1:00:00 [1]

Sunday Jul 5, 2015 #

12 PM

Run (road) 1:41:10 [3] 12.75 km (7:56 / km) +790m 6:03 / km
3c

Well this was fun. IMRA up Slieve Foye, Foxes' Rock back to Slieve Foye and home. Started out slow and chilled just at the front of the group. I usually go off way too fast so I tried to keep it chilled. They'd said the first bit of the route would be marked so I didn't bother getting a map with that bit on it. Turns out it wasn't marked so didn't really know where I was going and didn't want to go too far ahead anyway. Ended up missing a nice little shortcut but didn't make too much of a difference.

Split from everyone going up, I took a nice sort of ridge up the side. Most people hit the main ridge I think. Was alone then pretty much the whole race. I had an O map of the whole area and I was really glad I had it trying to find the top. The mist was down (when isn't it up there?) and I don't really know the area that well so it was handy to find the cairn. Followed the vaguish track for a bit along the top then cut to the left towards the big boggy place. Contour across and follow the fence up. The marshall there said I was first to the top there which was nice as I hadn't seen anyone and had no clue how I was doing.

Going back I hit the big bog again but followed it along further as it was nice running. Looked behind and saw some one not too far back. Cut up then from some big cliffs. Bearing went a bit off then, but the mist was sort of lifting and I didn't veer too far. The legs were feeling it though. Lost sight of the guy behind so I was worried he'd had a better line. Eventually got to the top and started the big descent which I'd been looking forward to. Something felt wrong though and I look down to see my heel sticking out of my shoe. Tried running with it but my toes kept hitting the end, so I had to take it off. The ground was mostly grassy stuff which was very slippy with no shoe, but pleasantly soft. Step slip step slip. Flashback to the MMM, just across the bay. Hit the rockiest and spikiest track in existence having slid down half the hill. Hobbled along and got some weird looks from some walkers. Couldn't see any other runners and I assumed I'd lost the lead but kept going anyway, but jogged down the road at the end, just to make sure I didn't damage anything. Of course I hear I steps behind me with about 400m too go so had to do a singly shod sprint to the end. Won it in the end.

C • Nice 3

Saturday Jul 4, 2015 #

1 PM

Orienteering (Control Pick) 1:11:56 [3] **** 8.68 km (8:17 / km) +269m 7:11 / km
40c

Control pick in Vale of Clara. Very high veg underfoot which made it tough going so I skipped out a bit and made sure I did the last ~10 quick and efficient. Happy enough with my O, some hesitations and some mistakes due to bad map, both of which should be avoided.

Friday Jul 3, 2015 #

4 PM

Run (road) warm up/down 10:33 [2] 1.85 km (5:41 / km) +23m 5:21 / km

5 PM

Run (road) hills 22:29 3.0 km (7:30 / km) +179m 5:46 / km

Hills on the side of Sorrel. Warm but a nice breeze. Got slow in the middle, forgot to set up my watch to have lap pace so didn't know my times.

Run (road) warm up/down 7:01 [2] 1.19 km (5:54 / km) +1m 5:53 / km

Thursday Jul 2, 2015 #

7 PM

Cycle 1:21:10 [3] 13.39 km (6:04 / km) +180m 5:41 / km

MTB in Donadea. Very dry which meant very fast. Good fun, was a bit wary of getting a stupid injury though.

Wednesday Jul 1, 2015 #

7 PM

Run (road) 46:05 [5] 9.52 km (4:50 / km) +454m 3:54 / km

IMRA Trooperstown. Nice, very warm. Strong field today, wasn't feeling fantastic but still fine. Very tracky and hard underfoot. Great to have the river at the end cos I was overheating a bit.

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