Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m				load
Running	16	6:38:47	43.28		69.65		460				1041.1
Orienteering	5	5:24:43	22.87	(14:12)	36.8	(8:49)	1350	72 /	90c	80%	1369.9
Cycling: Commute	7	2:49:00	26.51		42.66						413.0
Strength and Conditioning	5	2:10:00									480.0
Rugby	4	1:10:00									150.0
Football	1	30:00									90.0
Stretching / Rolling	4	16:00									16.0
Total	23	18:58:30	92.65		149.11		1810	72 /	90c	80%	3560.0

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Sunday Nov 29, 2009 #

Event: Connacht Orienteering Championships

Running 5:00 [1]
shoes: VJ falcon O' Shoes

Orienteering (Connacht champs..) 1:08:21 [5] **** 8.2 km (8:20 / km) +300m 7:03 / km
spiked:15/20c shoes: VJ falcon O' Shoes

Finner Sand Dunes
supposedly re-mapped.. funny thing is i checked the old versus new map and there are actually changes! but hardly any and really ridiculous ones too.

anyway-
Mistakes:
1) 30secs- slightly short
2) 30secs- just missed
3) 1min- not sure bout area seemed very close to 4
10) 2mins- again weird area of map couldnt work it out
11) 10mins- dont get me started! found the tag for control.. searched to see was it in wrong place- finally gave up went for 12 got there et voila- no. 11! funny thing is both places seem kinda right but they were 100m apart whichis kinda scaty really
15) 2mins- had just been gettin back into it and was running well and map is completely wrong again.
Total: 16mins max. i reckon with good map certainly over 10mins better

Saturday Nov 28, 2009 #

Running 10:00 [1]
shoes: Puma Spikes

Running race 11:06 [5] 3.0 km (3:42 / km)
shoes: Puma Spikes

3km Track Time Trials with IJS
pretty good runnin.. reckon could have pushed bit harder slightly earlier- maybe done sub 11
Times per 400m
1) 0.39 (200m)
2) 1.26
3) 1.31
4) 1.31
5) 1.32
6) 1.31
7) 1.31
8) 1.21
most laps were 410m accordin to garmin.. so actually ran 3.07km supposedly!?.. i didnt pass that many people :P
i reckon could have picked it up for the 2nd last lap aswell as last- not quite to same extent though
pretty happy with this kev was 16secs ahead and niall was 10secs ahead

Running 5:00 [2]
shoes: Puma Spikes

cool down

Note

everyone who ran 3km time trial put your splits in below

- Splits

Friday Nov 27, 2009 #

Note
(rest day)

Thursday Nov 26, 2009 #

Running 42:53 [2] 8.56 km (5:01 / km) +40m 4:54 / km
shoes: Asics Running shoes

jus decided to go for a dander.. ran through bushy and around terenure

wasnt really concentratin legs jus runnin- twas nice

Wednesday Nov 25, 2009 #

Note

im not gonna do long run tonight as rest for weekend training and connacht champs + im gonna do football tournnament instead near tallaght with mates

Note

deadly 3km time trial on saturday!

Football 30:00 [3]
(rest day)

about 1hr football on astro with mates playin 5 a-side.. tiring!

Tuesday Nov 24, 2009 #

Running 4:53 [2] 0.98 km (4:59 / km)
shoes: Asics Running shoes

Running 12:10 [5] 3.03 km (4:01 / km)
shoes: Asics Running shoes

supposed to do 6x1km 60sec rest
but think i started bit quick and was feelin tired so stopped short
1) 3.46
2) 4.08
3) 4.16
times were increasin rapidly!

Running 13:04 [3] 2.22 km (5:53 / km)
shoes: Asics Running shoes

jog back to my dads

Monday Nov 23, 2009 #

Strength and Conditioning 10:00 [3]
(rest day)

rugby stuff- push ups and the lot tough enough

Rugby 20:00 [2]

about 40mins
steadily going from tip through to scragg to league to full on = good craic!

Sunday Nov 22, 2009 #

Event: Inter Country Cross Country Championships

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ falcon O' Shoes

warm up

Orienteering 57:40 [5] **** 7.13 km (8:05 / km) +300m 6:41 / km
spiked:20/21c shoes: VJ falcon O' Shoes

Blue Course- Claravale Nature Reserve
really nice map- very enjoyable- had good run too
mistakes:
11) 1min- tricky leg didnt concentrate had to walk to figure out my whereabouts
21) 1min- to high and then copped on to it + was gettin tired so slow
otherwise- couple of 20secs mistakes but not many
overall- 3mins max. i'd say
could hav pulled off a sub 55 but would have been very good going
really happy with run! :)

won the blue course by approx. 5 or 6mins over Dave weston who was 11secs ahead of Eoin.. good reault- maybe the brown for the future!

hopefully all set for next weekend

Note

only got back from party night before at 4.00am- will try to avoid in future as i was wrecked gettin out of bed :)

Note

Winsplits and
Splitsbrowser from todays race

Saturday Nov 21, 2009 #

Note

not really sick any more but didnt run in case..

Friday Nov 20, 2009 #

Note
(sick)

... :(

Thursday Nov 19, 2009 #

Note
(sick)

... :( no school for me = ultra bored

only so much time i can spend sleeping and playing Call Of Duty

Wednesday Nov 18, 2009 #

Note
(sick)

yesterdays tiredness is todays sickness :(

C • sicki 2

Tuesday Nov 17, 2009 #

Running 16:34 [3] 3.15 km (5:16 / km)
shoes: Asics Running shoes

easyish run

was tired but decided to jog to training and see how i felt turned round bout half way cos was gettin more tired..
wil see how i am for 2moro

Monday Nov 16, 2009 #

Rugby 10:00 [1]
(rest day)

we did bout 30mins tip

Sunday Nov 15, 2009 #

Event: Venice Street O

Running 3:00 [1]
shoes: VJ falcon O' Shoes

Orienteering 1:13:21 [4] **** 7.88 km (9:19 / km) +400m 7:25 / km
spiked:15/20c shoes: VJ falcon O' Shoes

local event- Glen of the Downs
not that many people there really- Laurence, Gerard B, and others but not many juniors or seniors.. at least not doing the long
actual course length- 6.5km
1) 15secs- went slightly passed
2) spiked
3) 1min- went in to far not sure of map
4) spiked- bit slow
5) 3mins- went bit to left but thought i was on the right..
6) spiked
7) spiked
8) 4mins- ran right past and then just couldnt read map!?
9) spiked
10) spiked
11) 1min- missed to far left then found crag little above
12) spiked.. slow
13) spiked.. slow
14) spiked.. really started to up pace now
15) 20 secs- slight miss hit earthbank
16) 10secs- just went passed
17) spiked.. caught Ben M and he starts to push me harder
18) spiked
19) 10secs- went in slighty to high
20) spiked
finish) 1min- didnt read map!
total- maybe 10mins- being very accurate
happy enough was running pretty ok
Ben Mangan was there too- caught him after round 17
amnt sure but think i came 1st on the long so happy with that! :) and that i beat Ger B- probably 1st time.. obviously dont think he had great run but still

Cycling: Commute 40:00 [3]
shoes: white runners/ shoes

over to Mike longs and back + couple of extra things

Note

happy with todays run as i reckon twill' be a similar physicality level to Finner even if its very different terrain

C • running?? 19

Saturday Nov 14, 2009 #

Running 3:00 [2]
shoes: Asics Running shoes

Running 14:02 [5] 4.0 km (3:31 / km) +20m 3:25 / km
shoes: Asics Running shoes

5x 800m intervals- 2min rests + we had 3mins though between no 2 and 3
some were slightly uphill and some slightly down
times:
1) 2.45 (up)
2) 2.45 (down)
3) 2.52 (u)
4) 2.37 (d)
5) 3.03 (u)
started bit fast and was bit tired towards end but happy- very tough
pushed a lot harder then usually do with 1kms.. so might try go bit faster with them in future

Running 10:00 [2] 1.7 km (5:53 / km)
shoes: Asics Running shoes

Cycling: Commute 27:00 [2] 7.0 km (15.6 kph)

Stretching / Rolling 3:00 [1]

Friday Nov 13, 2009 #

Note
(rest day)

considering a run but dont think so with that rain and tis only a rest day

Thursday Nov 12, 2009 #

Strength and Conditioning 35:00 [4]
shoes: Asics Running shoes

circuits with rathfarnham ac

Running 27:00 [2] 4.5 km (6:00 / km)
shoes: Asics Running shoes

was supposed to be 10min easy and 10min pace aswell as 10min easy again.. but legs were tired so kept it easy the whole time

Cycling: Commute 30:00 [2] 10.0 km (20.0 kph)

over and back

Wednesday Nov 11, 2009 #

Running 55:41 [2] 8.75 km (6:22 / km) +350m 5:18 / km
ahr:146 max:169 shoes: Asics Running shoes

EPIC FAIL!!

1st time the weather has ever gotten the better of this group! ah well twas horrific!

Running 10:00 [1] 1.3 km (7:42 / km)

Tuesday Nov 10, 2009 #

Note

so all the juniors have randomly upped their training for the next 3 weeks.. meh i'm happy enough with my routine

Cycling: Commute 20:00 [2] 6.0 km (18.0 kph)
shoes: Asics Running shoes

to and from training

Running 14:59 [5] 4.04 km (3:43 / km)
ahr:171 max:180 shoes: Asics Running shoes

4x1km 60secs rest
definately legs felt better this week not much quicker though
1) 3.40
2) 3.46
3) 3.46
4) 3.47
legs felt bit more tired on 4th but generally didnt really get tired- but maybe didnt push to full potential. calfs still bit sore but jus gonna keep stretching them

Running 3:00 [2] 0.5 km (6:00 / km)

beforehand

Stretching / Rolling 5:00 [1]

Note

after training just sat at home playin PS3 most of the evening!

any guesses as to what game? :P

C • game? 4

Monday Nov 9, 2009 #

Rugby 20:00 [2]
(rest day)

playin tip 4 bout 40mins

Strength and Conditioning 10:00 [4]
(rest day)

teachin us bout weights and usin them

Sunday Nov 8, 2009 #

Running 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: VJ falcon O' Shoes

Orienteering 55:00 [3] *** 7.94 km (6:56 / km) +150m 6:20 / km
spiked:16/20c shoes: VJ falcon O' Shoes

Setanta training event in forest near Enniskerry
legs feelin bit run down yesterday and again today!? was very slow kinda one those "meh" events involving little bit of walkin through laziness more than actual tiredness
couldnt find 6- later heard hadnt been put out- 3/4 mins
couple of 20/30 sces mistakes but nothing big
mistakes- 1.30mins excl. 6
happy enough

C • training 4

Saturday Nov 7, 2009 #

Cycling: Commute 17:00 [2] 6.0 mi (21.2 mph)
shoes: Asics Running shoes

Running (Pace Run) 19:58 [5] 4.5 km (4:26 / km) +30m 4:18 / km
shoes: Asics Running shoes

started off to fast.. was doing pace run round bushy
1.5km times- 6.11, 6.47, 7.00
very slow today- guess was jus tired was meant to do 24mins but calfs started ceasing up really badly so didnt

Stretching / Rolling 5:00 [1]

Friday Nov 6, 2009 #

Note
(rest day)

Thursday Nov 5, 2009 #

Cycling: Commute 25:00 [3] 10.0 km (24.0 kph)
shoes: Asics Running shoes

up and back

Strength and Conditioning 45:00 [4]
shoes: Asics Running shoes

circuits- tough all over

Running 25:03 [2] 4.6 km (5:27 / km)
shoes: Asics Running shoes

very easy run afterwards

Running 10:00 [1]
shoes: Asics Running shoes

before hand

Wednesday Nov 4, 2009 #

Note
(rest day)

didnt get up to 3roc tonight.. dont think any one did- but legs feel stiff enough especially calfs(quite tight) so dont mind that much

Cycling: Commute 10:00 [3]

Tuesday Nov 3, 2009 #

Running 14:13 [2] 2.49 km (5:43 / km)
ahr:143 max:160 shoes: Asics Running shoes

jog down to park beside nutgrove

Running 15:03 [5] 4.02 km (3:45 / km)
ahr:171 max:184 shoes: Asics Running shoes

4x 1km intervals with 75secs rest
1) 3.44 ahr-169
2) 3.48 ahr-172
3) 3.41 ahr-173
4) 3.49 ahr-173
not that consistent + little slow but wanted to stay in 3.40s after 1st one so happy + was consistent enough staying in 3.40's.. might run tomorrow depending on how i feel but think im pretty much better judging by today
there was a very strong head wind for one section.. twas funny watching everyone else slow down so much :)

Running 21:08 [2] 3.31 km (6:23 / km)
shoes: Asics Running shoes

slow jog round 1k loop and then back home

Stretching / Rolling 3:00 [1]

Note

just noting that my times are fairly similar to Ralph Street's even though he isnt sure if hes going fast enough.. reckon i was bit slow today too so well happy :)

Monday Nov 2, 2009 #

Strength and Conditioning 30:00 [3]

for rugby.. doing random stuff

wont get a run in tonight- homework and some lecture sort thing(not really sure)

Sunday Nov 1, 2009 #

Event: Munster Orienteering Championships 2009

Orienteering race (Munsters Champs) 1:10:21 [4] **** 5.65 km (12:27 / km) +200m 10:35 / km
spiked:6/9c shoes: VJ falcon O' Shoes

DNF'd

didnt go well.. i was 70mins at 9 of 26 controls and said to hell with that had some good controls but generally bad! lost bout 20mins on 5!! map very weird/ dodgy/ wrong.
had been sick all week so didnt mind DNFing Josh 108mins Conor 150mins!!

Running 15:00 [2] 2.5 km (6:00 / km)

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