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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ciaran

In the 10 days ending Jul 19, 2014:

activity # timemileskm+m
  Orienteering4 4:03:59 15.58(15:39) 25.08(9:44) 278
  Run4 1:54:33 14.38(7:58) 23.14(4:57) 189
  Easy Run3 1:09:03 8.1(8:31) 13.04(5:18) 83
  S&C1 12:32 0.97(12:56) 1.56(8:02)
  Total11 7:20:07 39.03(11:17) 62.82(7:00) 550

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Saturday Jul 19, 2014 #

9 AM

Orienteering 47:21 [3] 4.18 km (11:20 / km)
shoes: X-talons 212 (Blue/orange)

Middle model, some controls and getting used to the mapping. Middle maps are pretty cluttered and mostly very runnable with good visibility
12 PM

Orienteering 41:28 [3] 4.04 km (10:16 / km)
shoes: X-talons 212 (Blue/orange)

More middle training in a much faster area. Technique training with Olly

Friday Jul 18, 2014 #

10 AM

Orienteering 51:25 [3] 5.19 km (9:54 / km) +278m 7:49 / km
shoes: X-talons 212 (Blue/orange)

Bulgaria, steep slopes
3 PM

Easy Run 20:23 [3] 3.52 km (5:47 / km)
shoes: Asics Gel-Kayano 20

Easy run around Borovets with some strides in the middle

Thursday Jul 17, 2014 #

9 AM

Easy Run 22:29 [3] 4.42 km (5:05 / km)
shoes: New Balance 1600 (2)

Pre JWOC run, Bulgaria bound

Wednesday Jul 16, 2014 #

11 AM

Orienteering 1:43:45 [3] 11.67 km (8:53 / km)
shoes: X-talons 212 (Blue/orange)

Newborough with Olly, warming up for JWOC on some technical contours. Forgot to start and stop watch a few times. I'll post some maps and quickroute soon.

Monday Jul 14, 2014 #

4 PM

Easy Run 26:11 [2] 5.1 km (5:08 / km) +83m 4:45 / km
shoes: Asics Gel-Kayano 20

S&C (Drills) 12:32 [2] 1.56 km (8:02 / km)
shoes: Asics Gel-Kayano 20

Sunday Jul 13, 2014 #

2 PM

Run 53:28 [3] 10.26 km (5:13 / km) +189m 4:46 / km
shoes: Asics Gel-Kayano 20

2 laps of the Great Orme, once on a big gravel track and once along the clifftop tracks.

Feeling heavy footed the whole way

Saturday Jul 12, 2014 #

Note

Back from Chamonix. Managed to misplace my Garmin's Antstick so I wont update my last weeks training until I manage to find it.
5 PM

Run warm up/down 11:22 [2] 2.35 km (4:50 / km)
shoes: New Balance 1600 (2)

6 PM

Run intervals 13:35 [5] 2.55 km (5:20 / km)
shoes: X-talons 212 (Blue/orange)

8*Laps of the football field w/ 40sec recoveries

Started raining just as I started so my first 4 reps got progressively slower until I stacked it on a slippery corner. Jogged home to swap from flats to x-talons for the final 4 reps

Friday Jul 11, 2014 #

2 PM

Run 36:08 [3] 7.98 km (4:32 / km)
shoes: Asics Gel-Kayano 20

Thursday Jul 10, 2014 #

Note
(rest day)

18 hours travelling, feeling lazy, should definitely have gone out yesterday

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