Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	18	17:01:10	91.04	(11:13)	146.52	(6:58)	2045	3 /	5c	60%	3065.6
	Running	25	10:44:09	72.79	(8:51)	117.14	(5:30)	1254				1871.0
	Strength and Conditioning	4	4:40:00									820.0
	Cycling: Commute	1	1:02:28									134.8
	Swimming	1	20:00									100.0
	Total	36	33:47:47	163.83		263.66		3299	3 /	5c	60%	5991.3
averages - sleep:7.7

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Wednesday Feb 29, 2012 #

6 PM

Running warm up/down 3:54 [1] 0.7 km (5:34 / km)
shoes: Inov8 Oroc 280

Orienteering 1:13:32 [3] 10.52 km (6:59 / km)
ahr:154 max:180 shoes: Inov8 Oroc 280

OK, I've sorted out a temporary solution to this new sportstracks problem, but it's not good. It means the HR won't come up, and you won't get the correct route if you click on the globe, but still, it's a start.

5 PM

Running warm up/down 20:42 [2] 3.89 km (5:19 / km)
shoes: North Face Trail/Road shoes

6 PM

Running intervals 30:05 [5] 8.27 km (3:38 / km)
ahr:162 max:179 shoes: North Face Trail/Road shoes

10x3mins, painful! Decided before that the 6th and 4th would be the two I would push hardest, and I did! On the 7th I was almost up at Johan Ek and Nicke, which was good. Got to about the same place each time. Give or take 10m. Really dies on the 9th on the 10th but stuck in.

7 PM

Running warm up/down 10:13 [2] 1.97 km (5:11 / km)

Monday Feb 27, 2012 #

6 PM

Running 49:41 [2] 9.16 km (5:25 / km) +60m 5:15 / km
shoes: North Face Trail/Road shoes

Run with Johan and Conör before strength.

Strength and Conditioning 1:30:00 [3]
shoes: Inov8 Oroc 280

Gympe. Felt good for a lot, and weird for some, a little worse than usual for that part.

8 PM

Running warm up/down 11:27 [2] 2.36 km (4:51 / km) +16m 4:42 / km
shoes: North Face Trail/Road shoes

Jog back home with Conor.

Sunday Feb 26, 2012 #

Note

Trying to update the log, but sporttracks is having another hissy fit, for the moment, you can have the maps just. I will link them individually when I get the training up too, and talk about them or whatever.

2 PM

Running warm up/down 16:47 [1] 3.23 km (5:12 / km) +8m 5:08 / km
shoes: Inov8 Oroc 280

Went for a brief jog before some swimming.

Swimming 20:00 [5]

Racing Intervals. I didn't want to do intervals, but they needed me to have fair teams of 2v2. So, I swam with Oskar, do lengths per leg, 3 legs per person per race.

So 3 races of 6 legs, where each team mate does 3 legs, of 50m each.

Me and Oskar won the first two, pretty tight, but they fairly killed us on the last, maybe 10m, I was way more tired for that one.

Saturday Feb 25, 2012 #

Note

WOOP WOOP

Friday Feb 24, 2012 #

Running warm up/down 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 Oroc 280

This a training added to make up for all the warm up and warm downs lost with SportTracks.

12 PM

Orienteering 20:11 [5] 3.72 km (5:26 / km) +26m 5:14 / km

Thursday Feb 23, 2012 #

2 PM

Orienteering 38:45 [4] 7.71 km (5:02 / km) +66m 4:49 / km

Wednesday Feb 22, 2012 #

8 AM

Orienteering 1:00:26 [3] 9.7 km (6:14 / km) +213m 5:37 / km
shoes: Inov8 Oroc 280

Classic Training with Start times. I started 1min with Johan, and after a better rc on 3, he had almost caught me, I stayed ahead until 8 but then he passed. Ran well for the most part, felt really in control, but I lost concentration once or twice. Finished just ahead of Johan, he got ahead, but messed up, so I was ahead, he caught me but I beat him on the sprint. This map is just totally awesome, one of the most fun maps I've ever run on, no joke.

12 PM

Orienteering 50:47 [3] 7.8 km (6:31 / km) +91m 6:09 / km

Tuesday Feb 21, 2012 #

9 AM

Orienteering 42:17 [4] 6.64 km (6:22 / km) +184m 5:36 / km
shoes: Inov8 Oroc 280

1 PM

Orienteering 33:45 [1] 4.2 km (8:02 / km) +72m 7:24 / km
shoes: Inov8 Oroc 280

Orienteering 27:46 [2] 3.65 km (7:36 / km) +102m 6:41 / km
shoes: Inov8 Oroc 280

Monday Feb 20, 2012 #

9 AM

Running warm up/down 4:30 0.75 km (6:00 / km) +4m 5:51 / km
ahr:148 max:186 shoes: Inov8 Oroc 280

Orienteering 37:02 5.83 km (6:21 / km) +216m 5:21 / km
ahr:171 max:181 shoes: Inov8 Oroc 280

A Middle Distance training with SportIdent, so a race, or race training. Middle distance has always been my weak point, and I was hoping to make a mends. It started really well. I was running fast, faster than I often would have. I was kind of thinking maybe the navigation wasn't controlled, but looking back I think it was, I always knew right abouts where I was and the control would be. But, I possibly ran too fast, 'cos as I climbed out of 9, I could already tell I felt tired. But I thought I couldn't let this affect me, there was too far left to consider slowing down. A bad decision. Now the navigation was less controlled, I was still able to get to the control area well, but I rarely knew exactly where it would be, and spent time looking for the controls which weren't that easy to spot at times. A couple of small misses, and these panicky moments of where is it were bad, very bad! Lost about 3 to 4 mins in the second half, which is a lot. Winners did 32. A lot to take from these sorts of races though, and good that it was training.
Another cool map and course!

2 PM

Orienteering 1:13:45 6.0 km (12:18 / km) +328m 9:39 / km
ahr:136 max:173 shoes: Inov8 Oroc 280

6km Corridor-O. But this was not an awesome training. Pretty horrible to be honest. It was a lot of hills, lots and lots. And lots of stony ground, lots and lots. It was just up and down in stony gorund so running was a struggle, and then running on flat stuff, where the ground was equally as stony, so running was equally as hard. Not that enjoyable. To be honest I didn't concentrate a whole pile for the second half, and walked a lot there too.

Sunday Feb 19, 2012 #

9 AM

Running warm up/down 2:12 0.34 km (6:28 / km) +5m 6:01 / km
ahr:136 max:165 shoes: Inov8 Oroc 280

Orienteering 40:02 7.87 km (5:05 / km) +67m 4:53 / km
ahr:171 max:197 shoes: Inov8 Oroc 280

Awesome map. First training in Turkey and it was a 7km control pick. 38 controls through fast dunes with lots of green and detail. Had some mistakes, so wasn't great but ok, probably lost about 2mins-ish. It wa fast terrain, so we could run fast which was cool, but I didn't push too hard, contrary to what my heart rate thinks. Really fun. Nicke was about 36, and Martin Regborn was about 20secs quicker.

Running warm up/down 15:00 2.63 km (5:42 / km) +10m 5:36 / km
ahr:141 max:152 shoes: Inov8 Oroc 280

With Tomas, Conör, Johan and a couple others.

1 PM

Running warm up/down 2:52 0.41 km (7:00 / km) +15m 5:56 / km
ahr:146 max:182 shoes: Inov8 Oroc 280

Orienteering 32:57 5.88 km (5:36 / km) +75m 5:16 / km
ahr:164 max:180 shoes: Inov8 Oroc 280

Another sweet map, really great. Contour only middle. It wasn't that hard if you concentrate, but if you lose it for a little, it can be hard to pick yourself up again. I started badly, didn't really get into and wasn't spotting the tags, but then it started to go better. When Martin passed me, I let myself get distracted and messed up 7, luckily I relocated just before him and Johan, but they still ran away. Caught up with Jonthe and Nicke and ran most of the remainder with them, enjoying the training, and running resonably quickly again. We also passed Leffe and Ludde. 16 the map was a bit off. Awesome training again.

Running warm up/down 13:15 1.93 km (6:52 / km) +24m 6:28 / km
ahr:134 max:148 shoes: Inov8 Oroc 280

with conör and johan.

Friday Feb 17, 2012 #

Note

Turkey tomorrow. Woop Woop!

Thursday Feb 16, 2012 #

6 PM

Orienteering 1:35:09 11.83 km (8:03 / km) +158m 7:32 / km
ahr:143 max:171 shoes: Inov8 Oroc 280

Natt Träning with Yngström and after a while Perssson, because he was late. So, Tomas shaddowed me for the first section, generally it went pretty well, but I had some small things and he picked up on them immediately. Damn coaches! But yeah, it was useful. After maybe halfway I turned back because I was a bit tired and my foot was hurting, unfortunately I was far away from the clubhouse...

Wednesday Feb 15, 2012 #

Note
(rest day)

Tuesday Feb 14, 2012 #

4 PM

Running 11:18 2.24 km (5:03 / km) +16m 4:52 / km
ahr:158 max:196 shoes: Inov8 Oroc 280

Running intervals 45:00 8.86 km (5:05 / km) +199m 4:34 / km
ahr:178 max:225 shoes: Inov8 Oroc 280

45mins hill intervals with olgy and Petr Öberg. Felt long, quite tough, but they always are. Dumped hr monitor on first one as it was falling down. Wanted to finish 8 in the 45mins, so it was a success, as I scraped over in time!

Running 15:10 2.29 km (6:37 / km) +4m 6:34 / km
ahr:123 max:142 shoes: Inov8 Oroc 280

Felt really bad here, walked a little and then seemed to be ok.

Monday Feb 13, 2012 #

Note

Easy week! :)

6 PM

Running warm up/down 10:55 2.43 km (4:30 / km) +6m 4:26 / km
ahr:160 max:199 shoes: North Face Trail/Road shoes

Jooged to and from gympe with Conör.

Strength and Conditioning 1:30:00 [3]
shoes: North Face Trail/Road shoes

Felt tired during this, but quite good on the jog up.

8 PM

Running warm up/down 12:40 2.36 km (5:22 / km) +3m 5:20 / km
ahr:134 max:145 shoes: North Face Trail/Road shoes

Sunday Feb 12, 2012 #

10 AM

Cycling: Commute warm up/down (Spinning) 8:05 [1]
ahr:97 max:110 shoes: North Face Trail/Road shoes

Cycling: Commute intervals (Spinning) 50:04
ahr:138 max:159 shoes: North Face Trail/Road shoes

10x4min intervals with one min rest, and alternating positions. Pretty tough, hr doesn't go that high, but I was sweating a lot at the end, generally went for tougher levels more so than higher speed.

Cycling: Commute warm up/down (Spinning) 4:19 [1]
ahr:105 max:112 shoes: North Face Trail/Road shoes

8 PM

Running warm up/down 2:59 0.54 km (5:31 / km) +3m 5:22 / km
ahr:127 max:137 shoes: Inov8 Oroc 280

Orienteering 1:02:39 7.59 km (8:15 / km) +27m 8:07 / km
ahr:135 max:157 shoes: Inov8 Oroc 280

Natt träning with Conör and Anton meant this was a good week! A real shame I mssed 3 days last week, or I would have gotten the perfect start back to training in Sweden I was hoping for with 3x 10+ hour weeks before Turkey. But still, really happy with the start back. And lots of orienteering.
It was a trickier training than usual, the map dodgy as it was from '97, and only 3 of us meant it was easier to be uncertain about control locations, but generally it seemed to go ok, but some mistakes.
Think I'm starting to notice the problems with my orienteering more now. I was improving, understanding the terrain better, but now I think I can really work on it more, also, I think I probably run better alone than with others, but I'll work on these things more now.

Saturday Feb 11, 2012 #

9 AM

Running 10:14 1.98 km (5:10 / km) +7m 5:05 / km
ahr:160 max:182 shoes: North Face Trail/Road shoes

Orienteering 47:28 6.61 km (7:11 / km) +87m 6:44 / km
ahr:141 max:164 shoes: Inov8 Oroc 280

Started fine, skipped a small bit to catch up. But then I twisted my ankle just before hitting a log, and subsequently fell on to the log. It felt a bit painful, but was alright, so I kept running. A bit on it was still sore and I noticed that there was a lot of blood, so I just got a few more controls, and headed back to the drinks station, and on to the finish taking in a few more controls. It seems pretty ok now.

Friday Feb 10, 2012 #

3 PM

Running warm up/down 10:00 [2] 2.11 km (4:45 / km)
shoes: North Face Trail/Road shoes

Running race 10:34 [5] 3.0 km (3:31 / km)
shoes: North Face Trail/Road shoes

Ran a 3km Time Trial with the Örebro Elit group.
Unfortunately, today was not a good day for it, nah, I just didn't feel good while running, I don't really have any reason, it's 12secs worse than last October, which is a lot, but I don't mind that much. I still think I'm definitely stronger than then, if it was like 10:50 I would be worried, seriously. But it's ok, just slow.
Ran 3:25 for the first 1km, not sure about the others, but I already felt really bad after the first, which is never good I guess. Also my first time on an indoor track, was weird having to run 15 laps!! And the sloped bends and different surfaces and stuff, strange, felt like it might have worked slightly different muscles or something, 'cos I was stiff in some muscles I rarely notice.

C • will go better next time! w... 4

Running warm up/down 10:00 [2] 1.67 km (6:00 / km)
shoes: North Face Trail/Road shoes

With Johan and Nicke.

Thursday Feb 9, 2012 #

5 PM

Running warm up/down 12:24 2.32 km (5:21 / km) +7m 5:16 / km
ahr:139 max:155 shoes: North Face Trail/Road shoes

Orienteering 1:55:49 16.8 km (6:54 / km) +97m 6:42 / km
ahr:150 max:172 shoes: Inov8 Oroc 280

Awesome Natt-Träning.
Really cool, but quite long. Started fine, ended up ahead at 12 because the others took the right rc, and must have made a mistake, because I was like a minute ahead was hesitant for the next 2 because with no controls I thought I might have been in the wrong place, but when I didn't concentrate enough on the compass to 15 they passed again. 18 I went a different route, the others went more left, I saw them again like halfway, but ran alone for the rest of the leg. It went fine for a good while then, I caught up, little hard to find some features. 33 and 34 were dodgy by me, but nice forest. Went pretty well, I'm pretty happy with this. Very cold at the end.
So ran parts with people, parts with some others. Cool training.

Map!

9 PM

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: North Face Trail/Road shoes

Jog back from clubhouse after sauna and stuff, good to stretch the legs I guess, but they really didn't want to stretch out.

Wednesday Feb 8, 2012 #

5 PM

Running warm up/down 8:14 1.52 km (5:25 / km) +3m 5:22 / km
ahr:135 max:177 shoes: Inov8 Oroc 280

Orienteering 1:10:54 10.11 km (7:01 / km) +76m 6:46 / km
ahr:157 max:180 shoes: Inov8 Oroc 280

Vinterseries, night-o mass start.
Started ok, was happy with my rc to 1, ran the same way as Johan, but apparently I lost time on it because I came in behind. 2 was ok, but I just made a silly mistake on 3, I could see lights up on that hill, and it seemed the right direction, but I didn't check, so I lost a lot. After this it went ok for a while, I was navigating better, but struggling through some of the not so nice terrain with many branches. My torch must have been too loose or something 'cos it fell off too many times. Some mistakes in the butterfly, good afterwards though. I left the butterfly, we took different rcs, but ended up togrther, I got a little ahead, and took the safe rc to the last control to try stay ahead, but it was the wrong one and he got it, I could never catch him, too far. Damn!

Map!

Tuesday Feb 7, 2012 #

9 AM

Note
slept:7.5

Strength and Conditioning 10:00 [1]

1 PM

Running warm up/down 11:08 1.94 km (5:44 / km) +6m 5:39 / km
ahr:144 max:173 shoes: Inov8 Oroc 280

Orienteering 37:30 5.03 km (7:27 / km) +66m 7:00 / km
ahr:155 max:196 shoes: Inov8 Oroc 280

Jogged around an old course with Toon, went fine, but nice to be on a map, enjoyable run.
Map!

Running warm up/down 12:08 1.94 km (6:15 / km) +4m 6:11 / km
ahr:174 max:196 shoes: Inov8 Oroc 280

5 PM

Running warm up/down 19:30 3.73 km (5:14 / km) +16m 5:07 / km
ahr:149 max:177 shoes: Inov8 Roiclite 285 - Red

Jog up and a bit of an extra warm-up.

Running race 30:11 8.05 km (3:45 / km) +8m 3:44 / km
ahr:176 max:186 shoes: Inov8 Roiclite 285 - Red

Testlopp.
The lads started out a bit too fast, like I expected, so I hung back a bit, and just tried to keep this pace. I ran with people for a lot of the first lap, Felt ok, a little bit weird towards the end of the first lap, probably the dinner we had half an hour before or my hR monitor, but not that bad. For a lot of the 2nd lap I still felt weird, a bit worse, but realistically when aren't you going to feel a bit worse on the 2nd lap. The time was 40secs slower than at the start of December, but I'm not that disappointed with it, it's fine, for some reason I expected to do a little worse. Conditions were good, maybe a little better than last time, Hubacek did 27:25ish, just behind Åttas.Good time that is!

Running warm up/down 12:17 2.04 km (6:01 / km) +4m 5:58 / km
ahr:142 max:163 shoes: Inov8 Roiclite 285 - Red

Jog back. Tired at first but was ok with a bit of jogging.

Monday Feb 6, 2012 #

10 AM

Note
slept:7.0

6 PM

Running 12:49 2.36 km (5:26 / km) +6m 5:21 / km
ahr:149 max:168

Jog to styrkan with Toni Melista.
Absolutely no problems with the foot tonight! Sweet news.

Strength and Conditioning 1:30:00 [3]
shoes: Inov8 Oroc 280

Usual, gympe.

8 PM

Running warm up/down 11:56 2.24 km (5:20 / km) +0m 5:20 / km
ahr:147 max:170 shoes: North Face Trail/Road shoes

Jog home with Toon, Michal, Johan and Conor on his bike.

Saturday Feb 4, 2012 #

10 AM

Note
slept:8.5

Still my foot is quite bad, turns out it wasn't a bad day to miss as it was freezing apparently.

Friday Feb 3, 2012 #

Note
(rest day)

Was planning on doing intervals today, 15x400m on the indoor track, but I've got 2 weirdly annoying bruises on my feet from the cold. They've improved a lot though since last night, and I'm minding them pretty well, so I hope to run again in the morning.

10 AM

Note
slept:8.0

Thursday Feb 2, 2012 #

10 AM

Note
slept:9.0

2 PM

Running 2:01:04 [3] 15.89 km (7:37 / km) +820m 6:03 / km
shoes: Inov8 Oroc 280

Long run on Kvarntorp with Olgy again. Felt pretty good. Like to just turn on cruise control for these runs and keep plugging away. It was nice, I fell off the back of the group for most of the climbs, and ran with Julia for a lot of the climbs, HR Monitor fell down to waist pretty early on, the cold seems to have made it looser! So I just dropped it off at the first drinks station and left it. After about 90mins a lot of people decided to turn back earlier than planned, but 5 of us decided to stay on. Was a nice run, but very cold, much more so these days, only like -10, but it feels worse on top of the hill in the open. Couldn't feel my hands and various body parts for chunks of the run.

Wednesday Feb 1, 2012 #

6 AM

Note
slept:6.0

8 AM

Orienteering 1:00:26 *** 9.03 km (6:42 / km) +93m 6:22 / km
ahr:161 max:226 spiked:3/5c shoes: Inov8 Oroc 280

Training with Olgy. Routechoice training. I ran with Michal, whereby one would run one route, one would run the other. So, I went right for number 1, I would usually go left, but Michal had mistakes on 1 and 2 so I was there first. I think I would take this rc for 2 in a race, but today the marshes were gorgeous a lot of the time, with a thick layer of ice covered by snow so they're not slippy, so straight should have been better today I think. Orienteering was good. I had a mistake on the way into 2 as I saw some crags and thought I was lower down, but realised quite quickly. Also 4 seemed very high, but this was just a small mistake. Michal turned back after 4, he said he just wasn't feeling the map, I had to head back after 5 so as not to be late.

Really nice morning for it, freezing at first (my laces were already frozen when I took them out of my bag!), but gorgeous once you got going, and watching the sunrise through the forest was cool.

Map!

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