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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 1:

activity # timemileskm+m
  Run - Orienteering3 3:06:15 14.3(13:01) 23.01(8:06) 590
  Run - Trail 3 1:53:40 9.84(11:33) 15.84(7:11) 437
  Strength exercises1 52:39 0.6(1:28:21) 0.96(54:54)
  Walk1 39:34 1.49(26:29) 2.4(16:28) 45
  Run - Terrain1 18:23 0.94(19:39) 1.5(12:13) 93
  Total7 6:50:31 27.17(15:07) 43.72(9:23) 1164
  [1-5]7 6:26:31

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Sunday May 1 #

11 AM

Run - Trail warm up/down 30:02 intensity: (5:42 @0) + (9:47 @1) + (10:46 @2) + (3:47 @3) 2.16 km (13:55 / km) +89m 11:32 / km
ahr:108 max:139 shoes: VJ Supra 2018

To the start. Mild but quite overcast with a threat of rain.
12 PM

Run - Orienteering 2:02:12 intensity: (23 @0) + (10 @1) + (1:13 @2) + (17:40 @3) + (1:33:17 @4) + (9:29 @5) 14.06 km (8:41 / km) +389m 7:38 / km
ahr:151 max:171 shoes: VJ Supra 2018

IOC Classic, Crohane Lake, M21E
This was a bit of a mixed bag, big positive in that I had plenty of endurance (felt like I could have done another 5km quite easy) but really struggled to read the 15k map and had no power in the terrain. Hence lots of stopping to read the map (had a magnifier but the mist was making everything appear blurry) and walking on just about all hills. Every more frustrating than yesterday as I love this area and it was in superb condition.

Course was decent and had a good long leg. Think I picked the best line just about everywhere, just couldn't execute with any speed. Shane caught me 6 minutes at the end of the long leg and was gone in the distance in no time. Steady through the green bit of forest but then really struggled to read the map in the dark forest on the last loop - causing two big mistakes on maybe 1:30 each. Only other real time loss was the constant stopping to read the map (GPS reckons I was still for 7 minutes!).

Finished 5th Irish and more surprisingly, only 4 minutes off third - good pace from Colm M (105 mins) to win and Ruairi L in second - I can dream of being able to run like that again!
https://orienteering.ie/gadget/cgi-bin/reitti.cgi?...#

As everyone else has done it, here's mine (... = no race, . = I didn't run) - anyone got results from 2003/04? (I'm also not clever enough to get any formatting to work in AP):

Year Sprint Middle Long Relay
1994 … … 2nd 1st
1995 … … 1st 1st
1996 … … . .
1997 … … 5th ?
1998 … … 6th 1st
1999 … … 2nd .
2000 … … . .
2001 … … 4th …
2002 … … . .
2003 … … ? 2nd
2004 … … ? 2nd
2005 … . DQ .
2006 . 1st 1st 1st
2007 … 1st 1st .
2008 … 1st 1st 2nd
2009 1st 1st 1st 1st
2010 11th … 6th 2nd
2011 … 8th 1st 2nd
2012 … 2nd 1st 1st
2013 … 2nd 1st DQ
2014 10th 15th 1st 2nd
2015 10th … 3rd 2nd
2016 DQ 2nd 2nd 1st
2017 . 3rd 1st 1st
2018 11th 4th 3rd 2nd
2019 10th 6th 2nd 1st
2020 … … … …
2021 … … … …
2022 14th 11th 5th 2nd

Individual: 25
Gold 15
Silver 7
Bronze 3

Relay: 18
Gold 9
Silver 9
Bronze 0



4 PM

Walk 39:34 intensity: (8 @0) + (28:51 @1) + (3:29 @2) + (4:56 @3) + (2:10 @4) 2.4 km (16:28 / km) +45m 15:04 / km
ahr:110 max:154 shoes: VJ Supra 2018

Out to collect a few controls in the forest. had a 10k map this time and could read it easily! Hip reasonably sore but not as bad as I was expecting.

Saturday Apr 30 #

11 AM

Run - Terrain 18:23 intensity: (4:25 @1) + (7:43 @2) + (4:55 @3) + (1:08 @4) + (12 @5) 1.5 km (12:13 / km) +93m 9:20 / km
ahr:125 max:162 shoes: VJ Supra 2018

To the start, which was around the lake and through some lovely little fields before a steep climb through rocks, very picturesque. Got to the start with dry feet so had to go back down to the lake to get them wet. Body moving better than yesterday but not great.

Run - Orienteering race 44:53 intensity: (17 @0) + (27 @1) + (1:13 @2) + (3:38 @3) + (9:00 @4) + (30:18 @5) 6.0 km (7:29 / km) +170m 6:33 / km
ahr:158 max:176 shoes: VJ Supra 2018

IOC M9ddle, Cappanalea, M21E
Started feeling reasonable but with no power, nav was reasonably straightforward so was disappointed to already get caught by my 3 minute man (Ruairi Long) by about halfway. Struggled after that as the big climb zapped my energy - frustrating as I lovely running in this sort of terrain. Picked it up a little at the end but not by much! Finished about 12th, which was probably fair enough in my current fitness state. Paul won in 36 (close at the front).

Friday Apr 29 #

6 PM

Run - Trail warm up/down 13:03 intensity: (20 @1) + (36 @2) + (4:52 @3) + (7:11 @4) + (4 @5) 2.12 km (6:09 / km)
ahr:143 max:161 shoes: Salomon Sense Pro

Dead stiff and tired but loved this warm up, exploring trails that I have long forgotten in the sun - wanted to keep going!

Run - Orienteering 19:10 intensity: (33 @1) + (13 @2) + (2:40 @3) + (4:50 @4) + (10:54 @5) 2.95 km (6:29 / km) +31m 6:10 / km
ahr:156 max:174 shoes: Salomon Sense Pro

IOC Sprint, Muckross House and Gardens, M21E
My annual sprint excursion (although it's now been 3 years) and chose a great one. Really fun course, lots of changes in direction, terrain was a mixture of rockery, gardens, arboretum, woods and grass and the weather was great. Legs had nothing in them, even not trying hard, but I did enjoy it. Miles behind and finished 18th - probably a personal worst at any IOC for me?

Thursday Apr 28 #

Note

Lots of work to get out and not much time to do it. Late night - not ideal as up early tomorrow for flight.

Wednesday Apr 27 #

Note

Work getting in the way.

Tuesday Apr 26 #

6 PM

Run - Trail 1:10:35 intensity: (26 @0) + (13 @1) + (1:07 @2) + (7:30 @3) + (26:44 @4) + (34:35 @5) 11.56 km (6:06 / km) +348m 5:18 / km
ahr:154 max:161 shoes: Salomon Super Cross 2021

MDC from Cwmcelyn. Nice mild evening and mostly soft dry tracks, including a lovely descent at the end, but also a long bit of tarmac in the middle. Body was really not up for it though and had to work really hard to stay at the back of the unsteady group.

Monday Apr 25 #

6 PM

Strength exercises 52:39 intensity: (17:04 @0) + (27:13 @1) + (3:53 @2) + (2:06 @3) + (48 @4) + (1:35 @5) 0.96 km (54:54 / km)
ahr:95 max:178

FVO pilates. Body happy enough with this today and had next to no uncomfortableness in my hip after running on it twice on the weekend.

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