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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  Orienteering: competition3 2:36:55 15.02(10:27) 24.17(6:30) 51591c
  Strength/flexibility2 50:00
  Orienteering: training1 39:49 2.98(13:23) 4.79(8:19)14c
  Running3 34:08 3.64(9:22) 5.86(5:49)
  Total6 4:40:52 21.64 34.82 515105c

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Monday Jan 27, 2014 #

9 PM

Strength/flexibility 15:00 [1]

Myrtl routine

Sunday Jan 26, 2014 #

11 AM

Orienteering: competition 1:20:30 [4] *** 9.41 km (8:33 / km) +515m 6:43 / km
36c shoes: Inov8 X-Talon 212

EUOC Big Weekend Sunday event at Whinny Hill & Meadowfield Park. 29th/3rd female, +9:51 to Jess Tullie. Entered blue but changed to brown at last minute. Why?! The first 10 controls were in a score format, followed by a traditional course of 26 controls. Lost 3 min by being asleep en route to 113, but otherwise clean. Unlucky with the weather; early starters got blown around the hill by crazy winds; route from 25 to 26 was dangerous with gusts of wind. Great weekend of orienteering and am looking forward to Race the Castles in October already :)
Results
Results with control order for score section. Most people got 113 first, a good idea.
Map Part 1
Map Part 2

Running 8:51 [2] 1.16 km (7:38 / km)
shoes: Salomon

Saturday Jan 25, 2014 #

11 AM

Running 10:00 [3] 1.8 km (5:33 / km)
shoes: Brooks T6

Orienteering: competition 48:51 [4] *** 9.26 km (5:17 / km)
25c shoes: Brooks T6

Edinburgh Urban Race. 5th, +5:38 to Tessa. First non-Edinburgh resident! Wet wet wet, driving rain and 4 degrees. Wasn't very sharp in places and need to work on some aspects of urban orienteering, changing speed and looking up amongst them. Just needs more practice to get a slightly better flow. Sub-optimal route choice to 1 and possibly 24. Missed micro-route choices at 17 and 19. Lost 1.5 min at #9 in the building complex. Possibly quicker to go north out of 24 and avoid the stairs. Lost some time on 7 due to a locked gate that shouldn't have been locked. Pleased in general. Great course. The map could do with a bit of work in spots, e.g. the long, uncrossable wall east of #8 wasn't there at all, and a number of people ran straight through where it should have been. All-in-all a really good challenge.
Results
Map (Part 1) missing 3-5
Map (Part 2)

Friday Jan 24, 2014 #

8 PM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks T6

Warm-up with Caoimhe

Orienteering: competition 27:34 [4] *** 5.5 km (5:01 / km)
30c shoes: Brooks T6

EUOC Fight with the Night at King's Buildings, Edinburgh. 18th/1st female. Slow to get into the map and wasn't making quick decisions or reading ahead much; caught in a dead-end at #10. Not a great run but served a good warm-up ahead of the street race tomorrow.
Results
Map (no route)

Running 5:17 [3] 0.9 km (5:52 / km)
shoes: Salomon

Run back to Shea's with Caoimhe.

Thursday Jan 23, 2014 #

12 PM

Strength/flexibility 35:00 [2]

Strength at home, including the Myrtl routine that I came across recently for hip flexibility for trail running. I'd previously done a few of the exercises in the routine, but the donkey whips were new, and hard.

Tuesday Jan 21, 2014 #

8 PM

Orienteering: training 39:49 [3] *** 4.79 km (8:19 / km)
14c shoes: VJ bold (pink)

NightO on Curragh with Ruth and Don. Great company! Shaky on the first part of the first corridor, and in the middle of the second corridor. Otherwise good, although having put out the tags last Saturday made it distinctly easier. Note: need reflective tags.
Map

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