Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m				load
Orienteering	7	6:38:26	36.16	(11:01)	58.2	(6:51)	1282	74 /	82c	90%	1551.5
Running	12	4:06:28	28.22	(8:44)	45.42	(5:26)	1342				819.9
Cycling: Commute	3	1:49:12	24.74	(13.6/h)	39.82	(21.9/h)					327.3
Total	13	12:34:06	89.13	(8:28)	143.43	(5:15)	2624	74 /	82c	90%	2698.6

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Thursday Jun 24, 2010 #

Cycling: Commute 22:40 [4] 11.15 km (29.5 kph)

to physio and back...

Note

physio said twas handled well and i will be able to run okay on monday.. just keep resting..

cycled around yesterday which is supposedly good as it only gets the good movements not the painful ones.. also walked a good bit and theres much improvement..
Today i was hurried into a jog/hobble for about a minute obviously ridiculously careful and ensuring it was 100% painfree but good signs so.. I am hopeful.. I should make it to EYOC and be running aswell!!

Saturday Jun 19, 2010 #

1 PM

Running warm up/down 14:00 [1] 2.21 km (6:20 / km)

Orienteering race (NIOC 2010) 24:06 [5] *** 4.1 km (5:53 / km) +100m 5:14 / km
spiked:7/8c (injured) shoes: Asics Running shoes

Whenever I'm having a good run or theres competition coming up.. my ankle tells me to go fuck myself
Anyway was having a good run and had spiked all the controls well but no.6 i missed sligghtly losing maybe 20secs and was pushing well but just after no.8 i came out and stood on a tree root destroying my ankle once again.. leaving question marks over spain and EYOC..

Tuesday Jun 15, 2010 #

7 PM

Running warm up/down 1:32 [1] 0.25 km (6:08 / km)

Orienteering 50:39 [4] 9.53 km (5:19 / km) +110m 5:01 / km
shoes: Asics Running shoes

Few mistakes.. alright run, decentish pace
Lost around 10secs at slight miss on no.1, before 90secs at no.3 after stopping just short of the re-entrant.. Lost again maybe 30secs at 6 missed tunnel thing and went wrong side.. Lost around 20secs on 10 stupidly trying to go through green and about 40secs on 12 where i ran the whole way around rather than through the centre... Again maybe 20secs where 13 was wrong before couple of later hesitancies but no real things.. losing about 3mins total!

Long - Splits

Monday Jun 14, 2010 #

6 PM

Cycling: Commute 46:00 [3] 13.68 km (17.8 kph)
shoes: Trail Shoes

Orienteering warm up/down 21:34 [1] ** 3.64 km (5:55 / km)
spiked:9/9c shoes: Asics Running shoes

putting out tags

Running 5:40 [3] 1.3 km (4:22 / km) +45m 3:43 / km
shoes: Asics Running shoes

1 lap of time trial in relay for craic.. Total time = 23.35 approx.

Orienteering 13:14 [4] 2.6 km (5:05 / km)
shoes: Asics Running shoes

Course i planned.. my route choice involved a lot of going around in places.. dodgy, Cillin had some good routes and ended up winning this

Orienteering 16:38 [3] 2.83 km (5:53 / km)
shoes: Asics Running shoes

2nd course i planned, tried to vary my routes a little more.. going direct to see how i did in comparison to around.. interesting how this was often quicker and i just passed Cillin at the end after he went around for 1 control while myself, jonathan and Laurence caught up..
didnt get to do 3rd course due to lack of time and Laurence getting a phone call half way through last one from his mom

Cycling: Commute 23:00 [2] 6.71 km (17.5 kph)

slow getting home then

Sunday Jun 13, 2010 #

9 AM

Cycling: Commute 17:32 [3] 8.28 km (28.3 kph)

Orienteering warm up/down 11:04 [1] 2.18 km (5:05 / km)

Put out 3 controls..

Orienteering intervals (Sprint-O) 16:16 [5] 3.19 km (5:06 / km)
shoes: Asics Running shoes

In Trinity.. tricky with lots of intricate detail

Orienteering intervals (Sprint-O) 11:57 [5] 3.4 km (3:31 / km)
shoes: Asics Running shoes

Temple Bar and Grafton Street.. Faster due to less detail

Running warm up/down 2:30 [1] 0.4 km (6:15 / km)

Saturday Jun 12, 2010 #

9 AM

Running 25:00 [4] 4.0 km (6:15 / km)

waiting for bus to get lift.. taking ages, just about to leave when it arrived.. get on.. breaks down.. now 10.10 meeting lift at 10.15 legged it but was 20mins late and was wearing all normal clothes.. relatively tiring

12 PM

Running warm up/down 8:15 [1] 1.38 km (6:00 / km)

Running (WWR Leg 6) 1:01:20 [5] 11.8 km (5:12 / km) +640m 4:05 / km
shoes: Asics Running shoes

Got round first corner.. swallowed a wasp- tried to spit it out while running (not happening) stopped at the side and had accidentally swallowed it.. had been panicking just thinking - Georgiou, Georgiou, its okay, Georgiou, Georgiou.. but twas grand then except for horrible taste.. so interesting start
Got going then.. hadnt lost much on the guy in front then the uphill.. just kept it fairly steady, long enough so keep going.. hit small downhill and back up a smallish track not gaining or losing anything really.. got up top and he turned left before quick uphill again which i missed.. ended up losing lot of height adding approx. 100m climb but ended up saving about 400m dist. as others made dist. to be 12.2km.. Ran up the road but my shitty map made no sense so even though i was going the right way i thought i was lost.. near the top i stopped asking a car was i going the right way losing bout 3mins before continuing.. I went on finding the Wicklow way again.. and coming in fairly decent time and gaining one place..
I have put time as 61 as i stopped watch when i stopped for directions but probably in results as round 64..
Should have recce'd but i didnt find out leg till thursday..

Wednesday Jun 9, 2010 #

7 PM

Running warm up/down 5:56 [1] 0.82 km (7:14 / km) +40m 5:49 / km
shoes: Trail Shoes

before the race but after everybody commented on my Rathfarnham top..

Running race 48:20 [5] 9.64 km (5:01 / km) +384m 4:11 / km
shoes: Trail Shoes

one of my better runs considering this one has a whopper ascent.. as in WHOPPER..
Started bit quick, noticed legs feeling a little strain still on the fire road so relaxed a bit, Conor passed me on the ride then, brief exchange of "Fuck You!" and on.. Hit the flattish and slight downhill so i just reeled in Conor after showing Ruairi my newly found Steepechase skills while hurdling one of the fences as others queued up to climb over.. caught Conor and not sure what really happened here with Ruairi and Conor, they may have been right beside me, but i didnt want to give away any anxiousness by looking behind.. Suffered through the WHOPPER climb mixing a deathly jog with a painful hands on knees walk. While still climbing, notice Peter (wheres Shea?) leg it by followed by Shea about 30secs mabe later in 2nd place.. That was big.. not sure of time but i remember that and Eoin followed maybe 10secs after this. Eventuall reached thtop after watching Hugh (maybe 1.20min ahead) and Mike (about 45secs) leg it by.. Simple plan: Just release for the downhill.. so i did.. gained probably around 15 places maybe more on this descent it was a cool downhill. Tricky and i resigned to the bouncy heather in more places than 1 to try maximise speed.. Got down wll past Mike and with Hugh ony two places in front. Crawling in the metres on the guy in front due to sheer momentum carrying me up that uphill.. Finally caught Hugh just as we started the very final small climb. We were next to eachother and the guy in front looked back.. I muttered "Yes" I knew he was ours for the taking now, slowly but surely reeled him in at the fence crossing.. Had my sights on the next guy and was gaining heavily back down the ride but upon hitting the fire road he was able to keep enough sped to hold me off and i couldnt gain the 7/8secs he had on me.
Great race though, very fun, good result so happy..

C • climb 2

Tuesday Jun 8, 2010 #

6 PM

Running warm up/down 7:00 [1] 1.6 km (4:22 / km)
shoes: Olway O' shoes

Running 4:36 [5] 1.6 km (2:52 / km)
shoes: Asics Running shoes

4x400m 90secs rest
Times: 71, 65, 73, 67 with the 2 quicker ones being slightly down and vice versa
legs felt reasonable..

Running warm up/down 8:20 [1] 1.37 km (6:05 / km)
shoes: Asics Running shoes

Monday Jun 7, 2010 #

10 AM

Orienteering race 1:24:20 [4] *** 10.02 km (8:25 / km) +425m 6:57 / km
spiked:25/28c shoes: Olway O' shoes

got pissed off through some of this where planners added extra climb just for the sake it on pointless legs.. felt from 8->9 and 18->22 that i could have run but my legs just didnt see the point in giving the planner the satisfaction..
so could have quicker but sure..
as soon as Cillin caught me i was able to accelerate and finish reasonably hard to move away from him so obviously had something left..
couple of mistakes but maybe 1min max.

Running warm up/down 7:20 [1] 1.1 km (6:40 / km) +87m 4:47 / km
shoes: Olway O' shoes

before

Sunday Jun 6, 2010 #

11 PM

Running warm up/down 13:18 [1] 2.04 km (6:31 / km) +146m 4:48 / km
shoes: Olway O' shoes

little dodgy for time

Orienteering race 1:24:18 [5] *** 10.61 km (7:57 / km) +367m 6:46 / km
spiked:21/21c shoes: Olway O' shoes

unlike yesterday forced myself to concentrate and attempted to keep steady pace through whole thing.. worked well, tired a little towards end but happy with time.. Jelly Beans very useful
Only real time loss was little hesitency things of around 20secs.. or just at wrong crag or the likes..

Saturday Jun 5, 2010 #

4 PM

Running 15:00 [3] 2.5 km (6:00 / km)

Orienteering race 1:04:20 [3] *** 6.1 km (10:33 / km) +280m 8:35 / km
spiked:12/16c shoes: Olway O' shoes

couple of sick climbs..!
bad run energy-sapping marsh tired me before killer climbs and my head wasnt arsed concentrate.. so i just let him be..

Friday Jun 4, 2010 #

9 PM

Running 18:21 [1] 3.41 km (5:23 / km)
shoes: Asics Running shoes

just jog in Donegal stretch the legs before weekend and after exams..
went over anke badlya gain thought i wudn be ale to run but stopped and massaged b4 being able to continue bout 5mins later

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