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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Apr 29, 2017:

activity # timemileskm+mload
  Orienteering3 2:07:04 12.63(10:04) 20.32(6:15) 599435.6
  Run (road)4 2:03:40 15.97(7:45) 25.7(4:49) 42245.8
  Climbing2 2:00:0060.0
  Run (grass/off-road)2 22:02 2.07(10:37) 3.34(6:36) 12534.5
  Total8 6:32:46 30.67 49.36 766775.9
  [1-5]8 5:32:46
averages - sleep:7.5 weight:72kg

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SuMoTuWeThFrSa

Saturday Apr 29, 2017 #

Event: Irish Orienteering Championships, Leim Oirthear / Sruth an Iolra + Log an C
 
10 AM

Run (road) 15:00 [1] 2.5 km (6:00 / km)

Very easy around Oughterard with Niamh and Killian
5 PM

Run (road) 9:28 [3] 1.08 km (8:44 / km) +5m 8:33 / km

Orienteering race 31:53 [5] 5.94 km (5:22 / km) +245m 4:27 / km

IOC Middle
Feck.
Was prepared for a technically tough race but once up a contour from the start you could see 1. Next few a small bit harder but still easy enough. I felt a bit slow going up the hill but once I got to 4 I felt good and I was moving through the terrain well. I manged my speed well and took risks when I figured they'd pay off.
Going down to 8 then my shoe fell apart... tried my hardest not to let it slow me down going down the hill, especially once I saw 9 just after leaving 8.
Much to my surprise I saw Eoin then on the way up to 10 just I was leaving 9. This boosted me up the hill nicely and a mistake by him in the circle meant I got ahead.
11-13 were all really easy controls and I think I just pushed into the red a bit much and then didn't think to slow down for 14, which was slightly more difficult. Didn't pay enough attention at all and ended up floundering around up too high for 70 secs.
Noticed the shoe again going down the hill, but maybe it slowed me down enough to prevent any more mistakes...
A bit disappointed to be behind Darren by 19 secs, I really threw it away on 14. I was glad to see I had the speed though, I just have to make sure I keep my head through the whole race.

http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#
http://www.orienteering.ie/results/splitsbrowser.p...


Middle Distance Course 1 - Splits

Friday Apr 28, 2017 #

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Some chill climbing in Gravity.

Thursday Apr 27, 2017 #

10 AM

Run (grass/off-road) warm up/down 12:29 [2] 1.68 km (7:26 / km) +108m 5:38 / km

To the start.
Looks funny on the satellite cos the track I was on didn't exist when the image was taken

Orienteering 52:16 [2] 6.97 km (7:30 / km) +281m 6:15 / km

Nice little training in the valley on Fair Mountain. Really nice, was navigating well and felt good and confident in the terrain.

Wednesday Apr 26, 2017 #

9 AM

Note
slept:8.0 (rest day)

Travelling to Ireland

Tuesday Apr 25, 2017 #

3 PM

Run (road) 9:25 [2] 1.99 km (4:43 / km) +6m 4:40 / km

Run (road) 14:34 intensity: (4:34 @1) + (10:00 @4) 3.36 km (4:21 / km)

Run (road) 11:26 [1] 2.53 km (4:32 / km) +1m 4:31 / km

5 PM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Monday Apr 24, 2017 #

7 AM

Note
slept:7.0 weight:72kg

8 PM

Run (road) 1:03:47 [2] 14.25 km (4:29 / km) +31m 4:26 / km

Another one of those tired days like last Thurs. I did get less sleep than usual but I should be able to function a bit better I feel like.
Got out for this anyway, VP then halfway to TB. Alright to start with but felt a bit drained then. Was thinking about going the whole way out but I don't want to do too much and end up with a cold or something.

Sunday Apr 23, 2017 #

Event: SE Middle Distance Champs
 
10 AM

Run (grass/off-road) 9:33 [1] 1.66 km (5:46 / km) +17m 5:28 / km

Orienteering race 42:55 [4] 7.41 km (5:47 / km) +73m 5:31 / km

SE middle champs Wimbledon Common. Disastrous run. Better to get it out of the way I guess.

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