Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m				load
	Running	18	9:57:25	65.56		105.51		735				1407.4
	Orienteering	5	4:25:42	22.97	(11:34)	36.96	(7:11)	845	59 /	69c	85%	797.8
	Mountain Biking	1	2:01:22	14.6	(7.2/h)	23.49	(11.6/h)	850				364.1
	Cycling: Commute	2	1:25:57	14.83	(10.3/h)	23.86	(16.7/h)	204				149.3
	Total	19	17:50:26	117.95		189.82		2634	59 /	69c	85%	2718.6
averages - sleep:8 rhr:70

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Sunday Jan 31, 2010 #

11 AM

Running 4:21 [1] 0.56 km (7:43 / km) +40m 5:42 / km
shoes: VJ Falcon O' Shoes

Orienteering 49:57 [5] *** 6.39 km (7:49 / km) +300m 6:20 / km
spiked:13/14c shoes: VJ Falcon O' Shoes

running better today.. had a good run
just beat the 50min mark barely
couple of smallish things.. missed 12 think i jumped over it
maybe 1min total lost.. but unlikely

Running 2:00 [1]
shoes: VJ Falcon O' Shoes

Long - Splits

Saturday Jan 30, 2010 #

10 AM

Running 12:30 [1]
shoes: Asics Running shoes

warm up & strides

Running (Rathfarnham WSAF) 10:31 [5] 3.0 km (3:30 / km) +30m 3:20 / km
shoes: Asics Running shoes

5x600m intervals- 60secs rest.. quite short rest = tiring
(u)- slightly uphill, (d)- slightly down
Times:
1) 203 (u)
2) 201 (d)
3) 210 (u)
4) 202 (d)
5) 215 (u)
tough going good session though

Running 16:06 [1] 2.61 km (6:10 / km)
shoes: Asics Running shoes

back home

7 PM

Running 3:00 [1]
shoes: Asics Running shoes

Orienteering (Bushy Park Night-O) 21:50 [4] ** 4.02 km (5:26 / km) +100m 4:50 / km
spiked:14/17c shoes: Asics Running shoes

good course.. stll made mistakes even though i know it ridiculously well.
Total mistakes: around 2 or 3mins
at least 1min on no.4

felt i was running okay but could have pushed more
considering this was a huge event and all.. :P

Running 10:34 [1] 2.21 km (4:47 / km)
shoes: Asics Running shoes

very easy jog home

supposedly faster than race

Long - Splits

Friday Jan 29, 2010 #

Note
(rest day)

Thursday Jan 28, 2010 #

7 PM

Running 43:09 [3] 9.2 km (4:41 / km) +100m 4:27 / km
shoes: Asics Running shoes

similar to last night.. slightly longer and better pace

Wednesday Jan 27, 2010 #

Note

couldnt get out due to school tour to visit UCD going longer than expected..
will go for kind of a 50min job later

6 PM

Running 40:19 [3] 8.07 km (5:00 / km) +75m 4:46 / km
shoes: Asics Running shoes

very comfortable pace.. legs feelin grand again
met Peter O'Farrell while running. we were chatting- he was cycling home. he made very light work of the next hill passing a lot of other cyclists and i was keeping the same pace as them- twas funny watchin them struggle compared to his pace

Tuesday Jan 26, 2010 #

Note
(rest day)

Monday Jan 25, 2010 #

Note
(sick) (rest day)

still resting.. til' better (quite soon)
reckon im nearly good again.. just a bit of a bad cold now

C • Was wondering what model of... 2

Sunday Jan 24, 2010 #

12 PM

Running 5:00 [1]
(sick) shoes: VJ Falcon O' Shoes

Orienteering 1:12:06 [2] *** 9.65 km (7:28 / km) +50m 7:17 / km
spiked:26/27c (sick) shoes: VJ Falcon O' Shoes

still sick so took event very easily.. went well enough- 2 bad mistakes about 1.30mins each on 12 and 13.
otherwise couple of small things nothing big

A - Splits

Thursday Jan 21, 2010 #

Note
(sick)

not in school today.. not just a cold :(

Wednesday Jan 20, 2010 #

1 PM

Note

have had a badcold today so dont think a long run is a great idea.. will just do a normal run this evening

10 PM

Note
(sick) (rest day)

head cold really bad now just got worse and worse.. so taking a rest

Tuesday Jan 19, 2010 #

8 AM

Note
rhr:70 slept:8.0

was still quite asleep when i took this rest hr.. so not sure and my heart rate monitor was messed up tonight so... not sure about it.

6 PM

Running 14:01 [1] 2.17 km (6:28 / km)
shoes: Asics Running shoes

Running (Rathfarnham WSAF) 15:57 [5] 4.0 km (3:59 / km)
shoes: Asics Running shoes

only did 4, just as well i was running shit especially the last
times: 3.56, 3.52, 3.50, 4.19
twas really bad the last one. sure ah well

heart rate monitor just wouldnt work either.. dunno why jus wouldnt

Running 15:42 [2] 2.17 km (7:14 / km)
shoes: Asics Running shoes

Monday Jan 18, 2010 #

3 PM

Running 3:00 [1]
shoes: Asics Running shoes

Running 30:33 [4] 7.04 km (4:20 / km) +30m 4:15 / km
shoes: Asics Running shoes

2 loops with x-country club.. 3rd after first in about 14.39 but destroyed them all on lap 2 winning by about 3 or 4 mins

Sunday Jan 17, 2010 #

12 PM

Cycling: Commute 31:41 [3] 7.83 km (14.8 kph) +204m
ahr:146 max:176 shoes: Trail Shoes

up to 3rock

Running 1:15:15 [2] 10.01 km (7:31 / km) +430m 6:11 / km
ahr:145 max:172 shoes: Trail Shoes

again very slow but seemed was getting tired so cut it short.
there were some sections with snow passed my knees.. painful in shorts

Cycling: Commute 20:46 [1] 8.03 km (23.2 kph)
ahr:111 max:146 shoes: Trail Shoes

Saturday Jan 16, 2010 #

10 AM

Running 10:31 [1] 2.17 km (4:51 / km)
shoes: Trail Shoes

jog down to bushy for session

Running 5:46 [2] 1.16 km (4:58 / km)
shoes: Trail Shoes

Running (Rathfarnham WSAF) 17:58 [5] 4.8 km (3:45 / km) +30m 3:38 / km
shoes: Trail Shoes

6x800m intervals 80secs rest.. every 2nd one on a gradual uphill
1) 2.50(uphill)- i was 6th of 7 everyone started quick
2) 2.52- dead last everyone maintains good pace
3) 3.00- 3rd everyone realises they started to quick so i do well
4) 2.52- 3rd again.. passed the 2 front runners but they finish strong
5) 3.19- 3rd evryone feeling the short breaks im good bit back on front 2
6) 3.00- 3rd evryone else quit after 5... we picked bit back up for finish
everyone agreed this is the mmost tired they have been after a sssion with rathfarnham! bloody tough.. so much for my Night-O! :)

Running 15:32 [2] 2.17 km (7:09 / km)
shoes: Trail Shoes

jog home

6 PM

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

Orienteering (Night-O Masseys Estate) 36:27 [4] *** 4.7 km (7:45 / km) +345m 5:40 / km
ahr:159 max:176 spiked:6/11c shoes: VJ Falcon O' Shoes

meh...

legs felt good especially considering intervals.. was bit sloppy though
smallish mistakes on 1, 3, 4 and 11 plus a big one on 8
small ones bout 1min each and big one bout 2 or 3mins.
find ithard to run and read map in dark

Running 5:00 [1]

Friday Jan 15, 2010 #

Note
(rest day)

C • Tired 2

Thursday Jan 14, 2010 #

7 PM

Note
slept:8.0 (rest day)

absolutely wrecked again today could so easily fall asleep

Wednesday Jan 13, 2010 #

3 PM

Note
slept:6.0

i was a bit tired after school so opted to do run on 3rock with lads instead of long one. will do it on sunday as i have nothing on..

7 PM

Running 52:36 [2] 8.31 km (6:20 / km)
shoes: Asics Running shoes

seemed none of the lads were going up..

started grand but legsgot tired quickly and i slowed considerably. think the footpaths were tough on the legs after all the soft snow.

Tuesday Jan 12, 2010 #

7 PM

Running 14:14 [1] 2.55 km (5:35 / km)
shoes: Trail Shoes

jog down to Nutgrove for training

Running (Rathfarnham WSAF) 13:46 [3] 3.41 km (4:02 / km)
shoes: Trail Shoes

intervals cancelled due to slippyness and slush.
so jus did easy run with lads.

Running 14:47 [2] 3.0 km (4:56 / km)
shoes: Trail Shoes

easy jog back not really a warm down though

Monday Jan 11, 2010 #

12 PM

Running 3:14 [1] 0.54 km (5:59 / km)
shoes: Trail Shoes

Running (Hill Intervals) 2:07 [5] 0.52 km (4:04 / km)
shoes: Trail Shoes

intervals of little over 100m with about 20m climb

tough hill at the back of my school..
Times- 25, 26, 25, 25, 26
very tough happy with session. had planned to do more like 10 but theyre so tiring. hopefully in few weeks time i should get about 10 of these done

Running 3:26 [1] 0.45 km (7:38 / km)
shoes: Trail Shoes

this was quite tiring after the hill intervals

Sunday Jan 10, 2010 #

Note

ok this has been kind of a shit training week due to snow and laziness.. next week should be better though.. especially if school starts

Friday Jan 8, 2010 #

Orienteering 1:25:22 [2] 12.2 km (7:00 / km) +50m 6:51 / km
shoes: Trail Shoes

long o' checking control sites for event here in phoenix park in february. with Eoin was good fun. got quite tired near end due to very heavy and deep snow i guess.

out for longer but kept stopping at control sites to find them and what not. twas hard in such deep snow!

Cycling: Commute 33:30 [1] 8.0 km (14.3 kph)
shoes: Trail Shoes

very slow due to ice and slush.. hands were dead when i got home due to cold

Thursday Jan 7, 2010 #

Running 51:00 [3] 9.8 km (5:12 / km)
shoes: Trail Shoes

finished on 51mins exactly and exactly 9.8km

bit slow due to ice and snow but legs were good hands freezing though

i enjoyed snowboarding down a decent enough hill today.. unbelievable

Wednesday Jan 6, 2010 #

Note
slept:9.0 (rest day)

NO SCHOOL TOMORROW due to road conditions.. YAY

Going To PORTUGAL O-WEEK.. YAY

today couldnt have gone better..

either tomorrow or sunday i will do a long run / orienteering in phoenix park checking control sites for the event there in February.

C • Phoenix 10

Tuesday Jan 5, 2010 #

Note
slept:7.0

i will use bits of the training plan greg gave us but mix up the days a bit and probably make some replacements or make it longer.

Running 15:00 [1] 2.65 km (5:40 / km)
shoes: Asics Running shoes

icey!!

Running (Rathfarnham WSAF) 14:00 [5] 3.7 km (3:47 / km)
shoes: Asics Running shoes

4x1km intervals 2mins rest
bit slow due to long grass and quite icey even on grass.. but loop was actually only about 925m so..
Garmin had some problem (same as i had at IJS time trials) and battery just completely went so times are approximate by someone elses watch
All the times were about 3.30.. so happy

C • Garmin 3

Running 22:00 [1] 3.67 km (6:00 / km)
shoes: Asics Running shoes

jog around fields and then along icey paths home..

Monday Jan 4, 2010 #

Note
slept:9.75

Running 12:00 [1] 2.5 km (4:48 / km)
shoes: Asics Running shoes

couldnt really run as i had no runners no running top and it was pouring rain.. :(

Sunday Jan 3, 2010 #

Note
(rest day)

bit lazy after week

Saturday Jan 2, 2010 #

Note
(rest day)

travelling up to sligo to visit my dads new house..
my week of biking in the Ballyhouras with some other orienteering families is now over.. very enjoyable and will hopefully do some more in the coming weeks

C • Sounds like fun! 2

Friday Jan 1, 2010 #

Mountain Biking 2:01:22 [3] 23.49 km (11.6 kph) +850m
shoes: Cycling shoes

same loop as yesterday was with the stronger lads today though so much faster but again felt strong so not so tough

Running 19:30 [1] 3.08 km (6:20 / km)
shoes: Trail Shoes

easy jog with cian may + clodagh as they mountain biked

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