Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m	load
Strength and Conditioning	10	5:05:00						1005.0
Orienteering	5	5:01:14	28.61	(10:32)	46.05	(6:32)		944.0
Running	6	2:35:17	18.7	(8:18)	30.1	(5:10)		375.1
Cycling: Commute	10	7:05						21.3
Climbing	9	3:45						11.3
Total	35	12:52:21	47.32		76.15			2356.6

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Friday Nov 30, 2012 #

1 PM

Strength and Conditioning 30:00 [4]
shoes: Aasics Gel-Fuji Racer (Blue)

500, walkouts, 2* 30x1kg rotator cuffs on each arm. 4*5x65kg deadlift. Some bar raises. Couple other things. And finished with 3x1min plank with 10kg, tough!

Thursday Nov 29, 2012 #

9 AM

Cycling: Commute 45 [3]

12 PM

Strength and Conditioning 30:00
shoes: Aasics Gel-Fuji Racer (Blue)

Warm up 500 row, walkouts, 3 body weight squats, 3 20kg ones, before 3*5x40kg. Then did Helen. Tough as hell! definitely worse than the tabata.
3* (400m row, 21 kettle bell swings (12kg) and 12trxs). Took me 8:43. Cycle cool down

5 PM

Climbing 20 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Almost nailed that green and arête one. Learnt to belay.

Wednesday Nov 28, 2012 #

9 AM

Cycling: Commute 50 [3]

Tuesday Nov 27, 2012 #

9 AM

Cycling: Commute 30 [3]

4 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Warm up and down

Running 21:30 [5] 6.4 km (3:22 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

8x800m, with ~60secs rest (self-counted).
Reckon the times were ~ 2:45, for all of them. Was running them alone, so it was a bit tough mentally, but physically I didn't have much trouble and was able to go pretty quickly without having to push. Really nice intervals for some reason. Satisfying.
Was a bit of a jump after almost no running the last 2 weeks, calves found it a little rough, but alright really.

Climbing 20 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Krystal belayed me, so I actually did some upward climbing instead of just bouldering. Really good fun.

Monday Nov 26, 2012 #

2 PM

Cycling: Commute 30 [3]

4 PM

Strength and Conditioning 30:00
shoes: Aasics Gel-Fuji Racer (Blue)

Kilimanjaro warm-up, then a very easy 10mins. 5min row warm-up, before Tabata PB (827m), didn't actually feel as tough as it has in the past. First was a bit quick, but kept the next few steady and worked at the end. Was expecting it to drop, but kept over 100 on every one, which is a good improvement. Then some groin/abductor machines, and finally some leg press stuff and that.

Sunday Nov 25, 2012 #

Event: Connacht Orienteering Championships

11 AM

Running warm up/down 23:00 [2] 4.73 km (4:52 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Jog to UCD to meet CillínC and go gym for a bit. Starting to think my throat is almost gone. Felt ok running even though it was a bit nippy.

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Running 24:00 [2] 4.73 km (5:04 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

jog home

Friday Nov 23, 2012 #

9 AM

Cycling: Commute 45 [3]

12 PM

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Thursday Nov 22, 2012 #

9 AM

Cycling: Commute 45 [3]

12 PM

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

500 row warm up, walkouts, 5 body weight squats, 3x25kg squats, 5x 30kg, and then 3* 5x35kg. Then 5kg(?) single leg bridges, 2x15 per leg. 4*5x10kg pistols on each leg. 3*20x16kg kettlebell swings, and finally 3*45sec, with 10kg, planks

Wednesday Nov 21, 2012 #

Note
(sick)

Throat seemed to be improving, but today was bad again. Been ages now...

Tuesday Nov 20, 2012 #

1 PM

Climbing 20 [3]

Monday Nov 19, 2012 #

9 PM

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Cycling warm-up. Some diferent machines. 500m row warm-up, 500m test (new PB: 1:34.5), 45x 1kg rotator cuffs per arm, short jog, then some plank and abductor machine.

Sunday Nov 18, 2012 #

12 PM

Running warm up/down 5:47 [2] 0.8 km (7:14 / km)
shoes: Inov8 Roiclite 285 - Red

Orienteering (Castlemorris LL#4) 1:27:24 [3] 13.0 km (6:43 / km)
shoes: Inov8 Roiclite 285 - Red

New map. Fingal map. Quite scrappy, but some areas where I could really stride out too. I'd forgotten how much I love the forest. I kind of wish I could be back in Sveden now. There were times when I thought Sweden was shitty, well, nope. those forests were gorgeous. And I want to have them here...

Well, it went OK, I didn't have many mistakes at all, even though I didn't feel good about my orienteering. Well, the first section I felt a bit rushed, and like I didn't want to read the map. The second section I could feel my throat and chest and really didn't want to run, but I shlogged on, and actually my flow and orienteering improved because I didn't think much about it, and just read the map on the run.
Even though my orienteering wasn't great in the first section I didn't actually have many mistakes. I got away with the map being easy. I really want to run on some proper maps. Would love to go to somewhere like Portugal or Spain this Spring. And Inishbofin this January...

Also, my terrain running in forest has improved a lot. I can run through the forest without having to look at the ground or anything like that at all nowadays, just generally can run better through it too. Unfortunately, in the tough-ass terrain you can sometimes get in Ireland (sometimes open mountain), I'm pretty weak. But I can work on it.

Friday Nov 16, 2012 #

2 PM

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

45x1kg rotator cuffs on each arm. Then did 50kg deadlifts (hamstrings are tight as hell now), then 10kg lunges straight into 10 TRXs (suddenly a lot easier), finished with 3x1min 5kg plank. Rower warm-up 1:58, plus 3 walkouts.

Thursday Nov 15, 2012 #

1 PM

Climbing 30 [3]
(sick)

Throat's still pretty bad, but it is getting better. Bit frustrating.

Wednesday Nov 14, 2012 #

1 PM

Climbing 20 [3]

Tuesday Nov 13, 2012 #

1 PM

Climbing 30 [3]

Monday Nov 12, 2012 #

1 PM

Climbing 30 [3]
shoes: North Face Trail/Road shoes

Really getting better with practise.

C • * 3

Note
(sick)

Throat's been really bad the last few days.

Sunday Nov 11, 2012 #

1 PM

Orienteering 31:40 [3] 6.2 km (5:06 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Was grand. Ran around, had fun. Mixed it up pace wise, pretty easy, but strided out a bit more at different times. Nailed 12!

Friday Nov 9, 2012 #

1 PM

Climbing 40 [3]

Thursday Nov 8, 2012 #

9 AM

Cycling: Commute 30 [3]

12 PM

Running 35:00 [2] 5.53 km (6:20 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

with lorrieq and CillinC

Climbing 15 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Wednesday Nov 7, 2012 #

9 AM

Cycling: Commute 1:00 [3]

12 PM

Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Gym! 4x180 degree chin ups - an achievement for me! Pretty tough today, did kettlebell swings and deadlifts too.

Tuesday Nov 6, 2012 #

9 AM

Cycling: Commute 1:00 [3]

1 PM

Strength and Conditioning 35:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Monday Nov 5, 2012 #

9 AM

Cycling: Commute 30 [3]

C • 30seconds of cycling? you c... 4

7 PM

Running 30:00 [2] 5.71 km (5:15 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Lap of Belfield with Cillín.

Sunday Nov 4, 2012 #

12 PM

Orienteering (Brandon Hill) 46:40 [5] 8.25 km (5:39 / km)
shoes: Inov8 Roiclite 285 - Red

Looked at the map, and decided I'd do the green course, because the brown just wouldn't be worth my time. Don't regret that decision.
Map was a barren, featureless wasteland. 2 hills, with almost nothing to put controls on. At least it was really nice terrain to run in.
Unfortunately, the map was wrong in a few places, our 2 was off by a good bit, but I knew when I didn't see it that dropping height was my only hope, so didn't miss much more than 30secs. 6 the area was right, but the control was far too high up the gully, not noticeable if you nailed the control, but unfortunately I contoured around and ended slightly too low. 8 was just strange. The boulder wasn't there, and there was a big earthwall just below the control, unmapped. I had trouble with that one. 9 also had strange unmarked openy areas in the forest, but I only missed 30-40secs on it.

Between 6 and 8 I missed about 4-4:30mins, which is obviously a lot, considering I made 2 other mistakes. Still, I was running fast, felt strong, and my orienteering was pretty good most of the time.

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 Roiclite 285 - Red

Saturday Nov 3, 2012 #

12 PM

Orienteering 45:30 [3] 6.2 km (7:20 / km)
shoes: Inov8 Roiclite 285 - Red

Junior training in a park in Inistogue. Not a nice map. Really greeny, unpredictable and not accurate. Still this as a 1 man relay course was kind of fun. Pretty solid orienteering except for 9 (2-3mins), but wasn't really running too fast, the undergrowth was restricting.

Orienteering 18:30 [4] 3.2 km (5:47 / km)
shoes: Inov8 Roiclite 285 - Red

O- Intervals with cillín and jonny. Jonny won most, I won the last at least.

Friday Nov 2, 2012 #

11 PM

Orienteering 1:11:30 [2] 9.2 km (7:46 / km)
shoes: Inov8 Roiclite 285 - Red

Absolutely gorgeous Night-O training on Tramore. Collected controls from the Juniors' afternoon session. Beautiful moonlit evening, beautiful map, lovely sand dune terrain with pretty hills! Felt really good too, even though we weren't going fast, felt strong on all the hills, great run!

And the puns were flying! Was with CillinC and lorrieq btw.

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