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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Apr 30:

activity # timemileskm+m
  Orienteering3 3:06:55 17.91(10:26) 28.82(6:29) 939
  Run (road)5 2:13:28 16.57(8:03) 26.67(5:00) 67
  Climbing2 2:00:00
  Run (grass/off-road)1 12:29 1.04(11:57) 1.68(7:26) 108
  Total8 7:32:52 35.52 57.17 1114
  [1-5]8 6:32:52
averages - sleep:7.5 weight:72kg

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Sunday Apr 30 #

1 PM

Run (road) 9:48 [3] 0.97 km (10:08 / km) +25m 8:58 / km

Orienteering race 1:42:46 [4] 15.91 km (6:27 / km) +413m 5:43 / km

IOC Classic
Feck again.
Good start. I knew where 1 was from watching Eoin and Marcus going to it before the start. Apart from that it seemed like it was going to be a much tougher course than the middle. 30s slip on 2 but recovered well and pushed it across to 3. The ground here was so soft and I never felt like I could reach that top gear which was a bit frustrating. Nailed 3, 4 and 5 nicely but I felt like I had nothing already up to 6 (30s slower than Marcus and no mistake).
I really felt like I wasn't running fast enough for the win at this point so I went hard to 7 but didn't really pay enough attention. Again I didn't feel fast enough and I ended up veering right and losing track. I was a bit slow to recover as the area was a bit vague and I dropped 30-60s.
Some nice short legs and then 11. Recognised at a good challenging control and treated it it well. I climbed first and stayed above most of the rocks, ticked off the valleys and hill one by one and I was really happy to nail it. Got 12-14 really nicely as well and once again caught Eoin who promptly disappeared. I shouldn't have, but I asked if there was any sign of Marcus and he told me he was long gone, which shook my confidence a little. Missed 15 a small bit and I just felt wrecked going across to 16, then I missed it by more than a minute. I really didn't feel like I'd done enough for the win at this point so I was feeling quite discouraged. Another 20s mistake on 17 (but fastest split?) but I made myself push hard back across to 18.
Stayed high again and went around to 12 as an attackpoint which worked well enough. Got 19 fine and just wanted to keep it clean to the finish. Apparently I was 1:30 ahead of Marcus at 19.
Dropped 1:30 on 20, 2:30 on 21 and close to 3 mins on 22.....
Same as yesterday I just got too tired and the brain stopped. At 21 and 22 I was sure I could hear Roar and Neil watching from the assembly and laughing (they weren't of course) and I just couldn't orienteer. Floundered around and eventually found them and finished expecting to be outside the top 3. Worse in some ways to be 2nd again (but not too bad really).

Really need to do more mental work, and make sure to remember that if it's slow going it's probably the same for everyone.

http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#
http://www.orienteering.ie/results/splitsbrowser.p...

Saturday Apr 29 #

10 AM

Run (road) 15:00 [1] 2.5 km (6:00 / km)

Very easy around Oughterard with Niamh and Killian
5 PM

Run (road) 9:28 [3] 1.08 km (8:44 / km) +5m 8:33 / km

Orienteering race 31:53 [5] 5.94 km (5:22 / km) +245m 4:27 / km

IOC Middle
Feck.
Was prepared for a technically tough race but once up a contour from the start you could see 1. Next few a small bit harder but still easy enough. I felt a bit slow going up the hill but once I got to 4 I felt good and I was moving through the terrain well. I manged my speed well and took risks when I figured they'd pay off.
Going down to 8 then my shoe fell apart... tried my hardest not to let it slow me down going down the hill, especially once I saw 9 just after leaving 8.
Much to my surprise I saw Eoin then on the way up to 10 just I was leaving 9. This boosted me up the hill nicely and a mistake by him in the circle meant I got ahead.
11-13 were all really easy controls and I think I just pushed into the red a bit much and then didn't think to slow down for 14, which was slightly more difficult. Didn't pay enough attention at all and ended up floundering around up too high for 70 secs.
Noticed the shoe again going down the hill, but maybe it slowed me down enough to prevent any more mistakes...
A bit disappointed to be behind Darren by 19 secs, I really threw it away on 14. I was glad to see I had the speed though, I just have to make sure I keep my head through the whole race.

http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#
http://www.orienteering.ie/results/splitsbrowser.p...

Friday Apr 28 #

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Some chill climbing in Gravity.

Thursday Apr 27 #

10 AM

Run (grass/off-road) warm up/down 12:29 [2] 1.68 km (7:26 / km) +108m 5:38 / km

To the start.
Looks funny on the satellite cos the track I was on didn't exist when the image was taken

Orienteering 52:16 [2] 6.97 km (7:30 / km) +281m 6:15 / km

Nice little training in the valley on Fair Mountain. Really nice, was navigating well and felt good and confident in the terrain.

Wednesday Apr 26 #

9 AM

Note
slept:8.0 (rest day)

Travelling to Ireland

Tuesday Apr 25 #

3 PM

Run (road) 9:25 [2] 1.99 km (4:43 / km) +6m 4:40 / km

Run (road) 14:34 intensity: (4:34 @1) + (10:00 @4) 3.36 km (4:21 / km)

Run (road) 11:26 [1] 2.53 km (4:32 / km) +1m 4:31 / km

5 PM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Monday Apr 24 #

7 AM

Note
slept:7.0 weight:72kg

8 PM

Run (road) 1:03:47 [2] 14.25 km (4:29 / km) +31m 4:26 / km

Another one of those tired days like last Thurs. I did get less sleep than usual but I should be able to function a bit better I feel like.
Got out for this anyway, VP then halfway to TB. Alright to start with but felt a bit drained then. Was thinking about going the whole way out but I don't want to do too much and end up with a cold or something.

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