Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Feb 1, 2014:

activity

time

miles

Strength/flexibility

1:47:40

Running

1:46:10

10.76

(9:52)

17.31

(6:08)

Orienteering: competition

1:20:30

5.85

(13:46)

9.41

(8:33)

515

36c

Running: hard

24:58

2.61

(9:34)

4.2

(5:57)

Orienteering: training

20:25

2.14

(9:33)

3.44

(5:56)

26c

Total

5:39:43

21.35

34.36

515

62c

1:29

0:00

» now

Saturday Feb 1, 2014 #

12 PM

Strength/flexibility 20:00 [1]

Myrtl routine plus some other strength exercises

7 PM

Running 8:34 [3] 1.15 km (7:27 / km)
shoes: Inov8 X-Talon 212

Orienteering: training 20:25 [4] *** 3.44 km (5:56 / km)
26c shoes: Inov8 X-Talon 212

Rockbrook Park School night-o. New map. Great course by Ruairi Long on his planning debut. No problems with 1-6, misread the uncrossable wall as a road en route to 7 but didn't drop much time, ran south to the gap in the hedge to 9 but heard afterwards that there was a little path through on the straight line so lost time there. 19-26 was good fun, fast and furious. Slow on uphills compared to Angus; something to work on.
Results
Map

Running 12:13 [2] 1.4 km (8:44 / km)
shoes: Inov8 X-Talon 212

Warm down jog around some of the course with Kev and Roar.

Long - Splits

Friday Jan 31, 2014 #

1 PM

Running 30:21 [3] 5.54 km (5:29 / km)
shoes: Asics Kayano 18

Green road loop, fairly easy.

Wednesday Jan 29, 2014 #

7 PM

Strength/flexibility (Circuits) 1:00:00 [4]

Circuits with Shane. A mental victory! Halfway through the session I was thinking all things negative - my legs feel tired, this interval feels very long. Then, from somewhere deep inside, a motivational voice magically shouted 'C'MON, IT'S NOT MEANT TO BE EASY. YOU WANNA BE FIT? IT'S GONNA HURT SOMETIMES. SUCK IT UP. YEAH! GO HARD OR GO HOME!'

C • VOICE 9

Running 25:05 [3] 4.83 km (5:12 / km)
shoes: Asics Kayano 18

Run home from circuits. Enthusiastic inner voice got the better of sensible inner voice. Gonna need a few easy days after the last few.

Tuesday Jan 28, 2014 #

4 PM

Running 9:08 [3] 1.41 km (6:29 / km)
shoes: Asics Kayano 18

Strength/flexibility 2:40 [2]

Running: hard (Hills) 24:58 [5] 4.2 km (5:57 / km)
shoes: VJ bold (pink)

Hill loop on Curragh for the first time in over 2 (maybe 3?) years. Introduced Caoimhe to the loop! 3 loops, 5.47, 5.30, 5.23. Approx. 4 min walking recovery. Pleased with that effort. Had planned to do four but it got too dark to run fast.

Running 11:58 [2] 1.82 km (6:35 / km)
shoes: Asics Kayano 18

6 PM

Strength/flexibility (Rolling) 10:00 [1]

Ouch. Ouch. Ouch.

C • rollin' rollin' rollin' 1

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

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