Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Mar 30, 2014:

activity

time

miles

Running

1:48:15

11.47

(9:26)

18.46

(5:52)

Strength/flexibility

1:25:00

Orienteering: training

1:24:06

5.95

(14:09)

9.57

(8:47)

380

20c

Cross-Training

45:00

Running: hard

25:00

3.71

(6:44)

5.97

(4:11)

Total

5:47:21

21.13

34.0

380

20c

1:36

0:00

» now

Sunday Mar 30, 2014 #

1 PM

Running 3:00 [3] 0.6 km (5:00 / km)
shoes: VJ bold (pink)

Orienteering: training 1:24:06 [3] *** 9.57 km (8:47 / km) +380m 7:20 / km
20c shoes: VJ bold (pink)

Leinster Spring Cup at the Pine Forest, Dublin. Took it fairly easy at the start and tried to keep the pace steady without pushing, so it was definitely a training run rather than a race. Took #2 to #6 as a compass only section. No major time losses apart from maybe 30 sec at #6 where I was off with my compass. Good route choices to 12, 15 and 17 but went straight through forest to 19 and it was probably quicker to climb to the southern track - lots of branches to hard to get up speed in this part of the forest.
Results
Map (Routegadget)

Running 6:36 [2] 0.9 km (7:20 / km)
shoes: Asics Kayano 18

Brown - Splits

Saturday Mar 29, 2014 #

2 PM

Running 36:46 [2] 6.6 km (5:34 / km)
shoes: Asics Kayano 18

Easy run around playing pitches in Balbriggan. Felt much better than expected after a late night.

Friday Mar 28, 2014 #

6 PM

Cross-Training 45:00 [3]

Trinity Gym.

Thursday Mar 27, 2014 #

6 PM

Running 13:58 [3] 2.4 km (5:49 / km)
shoes: Asics Kayano 18

Warm up to Lumville, trying to get motivated.

Running: hard (Tempo) 25:00 [5] 5.97 km (4:11 / km)
shoes: Mizuno Wave Hitogami

New loop on roads from Lumville to army graveyard, golfcourse, rugby club and back to Lumville. Nice loop, one gradual and one not-so-gradual hill.
10 min, 5 min, 10 min with 2.5 min jogging between each. 4:14, 4:06, 4:11 min/k. Happy to get this session done.

Running 5:00 [2] 0.6 km (8:20 / km)
shoes: Mizuno Wave Hitogami

Running 16:42 [2] 2.78 km (6:00 / km)
shoes: Asics Kayano 18

Jogging home

Strength/flexibility 15:00 [1]

Rolling+warm-up exercises

Wednesday Mar 26, 2014 #

7 PM

Strength/flexibility (Circuits) 1:00:00 [3]
shoes: Saucony Triumph 11

Circuits with Shane

Running 26:13 [2] 4.58 km (5:43 / km)
shoes: Saucony Triumph 11

Run home, easier than usual.

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

Tuesday Mar 25, 2014 #

Note

Awake with headache during the night and felt flu-like symptoms this morning. Another rest day to shake this off.

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