Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m	load
Running	15	10:16:45	74.55	(8:16)	119.98	(5:08)	572	1438.1
Orienteering	4	6:26:39	31.8	(12:10)	51.17	(7:33)	1624	1449.7
Strength and Conditioning	4	35:00						105.0
Total	20	17:18:24	106.35		171.15		2196	2992.8

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Wednesday Mar 30, 2011 #

Note

this is going to be a very shit week.

But on the upside, i got some midnight tennis in.

Sunday Mar 27, 2011 #

Note

Got CF online working on my very slow and laggy home computer. Still, sweeet!!

12 PM

Orienteering 1:07:07 [5] *** 8.4 km (7:59 / km) +250m 6:57 / km
shoes: Olway O' shoes

Pretty good run. Was quite happy. Especially with my running.
I had a bad mistake to 9, lost a bit of concentration, was fine after this. Adjusted and had quite a nice rhythm or something for most of the race. Lacked a little bit maybe in control flow in places, but not too bad, and probably struggled a bit in the terrain, which was quite physical.
Then, on the way to 18, the second last, I dropped my map. Didn't notice. When I realised about 50m on, I contemplated going on, but i didn't know the rest of the course well enough, lost a bit over a minute. Rushed off to make up for it and messed up the control losing a little over a minute again I'd say. And it'd been going so well! Apart from that and 9 though, a lot of positives.

Running warm up/down 8:00 [1] 1.23 km (6:30 / km)
shoes: Olway O' shoes

Brown - Splits

Wednesday Mar 23, 2011 #

9 PM

Running 54:32 [1] 9.68 km (5:38 / km)
shoes: Asics Running shoes

Tuesday Mar 22, 2011 #

6 PM

Running 27:12 [2] 5.06 km (5:23 / km)
shoes: Asics Running shoes

13mins each way.

Running 20:37 [5] 6.0 km (3:26 / km)
shoes: Asics Running shoes

10x600m, 80-90secs jogging recovery from finish to start.
Tough, especially as it was just me and James, who is relatively new and hence isn't the fastest, but is bloody strong to last this! And a sound bloke all round. Enjoyable company.
So, I ran most of this on my own. Which I guess is useful for orienteering.
Times: 202, 203, 157, 205, 202, 202, 159, 205, 203, 204
Ran with the pack for 3 so picked up a bit, and slowed on 4 to make up for it. Slowed on 7 too, but picked up 8 to make up for it. And just got tired towards the end. Good tough session though.

Running 6:30 [1] 0.81 km (8:00 / km)

Jogging rest

Monday Mar 21, 2011 #

9 PM

Running 56:53 [2] 9.71 km (5:51 / km)
shoes: Asics Running shoes

Very easy recovery-ish run with Jack.
Legs are still paining.

Sunday Mar 20, 2011 #

Event: Irish Long O series 3

10 AM

Running 2:10 [1] 0.3 km (7:13 / km)
shoes: Olway O' shoes

Orienteering 2:37:00 [3] 19.43 km (8:05 / km) +870m 6:36 / km
shoes: Olway O' shoes

Long.
Wasn't really in the mood for it so didn't ever really start well or even put my mind towards navigating. But sure.. I ran cautiously due to no ankle tape in this shit, so slow on all the downhills and a little bit slower in general anyway.
Got stuck in stuff, like green, on the way to 2 and 7, losing approx. 3mins each. Lost time on the furthest loop. 17 messes up and was tired after that.
Felt energetic and enjoyable to 14, the long one and from here onto 16 I enjoyed, with a pause for the laces to 16.
Good course though.

Long - Splits

Saturday Mar 19, 2011 #

10 AM

Running warm up/down 24:32 [1] 4.44 km (5:32 / km)
shoes: Asics Running shoes

Over and Back.

Running 10:02 [5] 3.2 km (3:08 / km)
shoes: Asics Running shoes

8x400m, 75secs rest.
Good session, demanding considering my lack of running. Ran well early on but didn't have the speed when they picked it up for the last few. Got a new hoodie though!
Usual story; odds up and so on.
Times: 76, 70, 77, 70, 77, 71, 78, 73

Thursday Mar 17, 2011 #

10 PM

Strength and Conditioning 10:00 [3]

Tuesday Mar 15, 2011 #

11 PM

Strength and Conditioning 5:00 [3]

Monday Mar 14, 2011 #

11 PM

Strength and Conditioning 10:00 [3]

Realistically, not going to get much done this week, so planning on getting this show back on the road.

Sunday Mar 13, 2011 #

11 AM

Running warm up/down 4:08 [2] 0.7 km (5:54 / km)
shoes: Olway O' shoes

Orienteering 1:13:03 [5] 12.29 km (5:57 / km) +29m 5:52 / km
shoes: Olway O' shoes

Started poorly, shadowed then for a bit by Colm Hill. Had a horrendous first control with him. Was decent for a while, but was in a huge train as Johnny, Conor and Ray Holohan caught me, and we chased down Josh, so navigation wasn't exactly difficult. Lead the train for a small portion as Colm encouraged me to speed up, but in typical fashion messed up 21 poorly too, bringing the train with me. They corrected quicker and on their way out Josh and Johnny missed 22. I was confused/distracted by their heading to the spectator and messed it up myself. Knew I had to catch up now, and ran pretty quickly, did catch up with Conor when he missed 26 and Johnny at 27. Was doing well through here, although it was easier, but lost momentum to 31 when everyone passed me out again before the run-in.
Couple of bad mistakes here, not a great run. Good relay practice though and hopefully many a lesson learnt. Hopefully.

Saturday Mar 12, 2011 #

10 AM

Running warm up/down 9:21 [1] 1.28 km (7:18 / km)
shoes: Olway O' shoes

The briefest of 3 minute jogs before and a bit longer afterwards.

Running (Time Trials) 24:11 [5] 5.32 km (4:33 / km) +240m 3:43 / km
shoes: Olway O' shoes

Final official Phoenix Park TT.
Good way to end them series of 'em. And to think I used to do 22 for 3 laps.
Solid run, wanted to start quicker than usual, and I did. Pushed hard throughout, got tougher as it went on, but fairly decent.
Splits;
1) 1.49, 1.36, 2.25; 5:50
2) 1.58, 1.30, 2.29; 5:59
3) 2.00, 1.36, 2.35; 6:11
4) 2.02, 1.36, 2.30; 6:11
Total: 24:11
Obviously too quick on the first split, I had worked out split times wrong and was aiming for around 1:50, wrongly so. Total lap times will look a bit funny if you do the maths, but I just worked out the overall time after each lap and it doesn't take milliseconds or anything into account. A little inconsistent, but pretty good.

2 PM

Orienteering 26:58 [3] 3.12 km (8:39 / km) +268m 6:03 / km
shoes: Olway O' shoes

Jog up and a nice Line-O too.

Orienteering 24:58 [3] 3.02 km (8:16 / km) +93m 7:10 / km
shoes: Olway O' shoes

Nice heather orbital racey thing against Conor. Tough going. Needless to say, he beat me, he always does at these trainings!

Orienteering 6:02 [2] 1.05 km (5:45 / km)
shoes: Olway O' shoes

An interesting jog to the next start. Took some enjoyable routes along MTB tracks! :)

Orienteering 16:03 [3] 2.0 km (8:02 / km)
shoes: Olway O' shoes

Some technical downhill-O. Good stuff, one very wrong control though.

Orienteering 15:28 [4] 1.86 km (8:19 / km) +114m 6:22 / km
shoes: Olway O' shoes

A rough one-man Relay to finish off. Lead for some of the first leg with Cillin, but the last control was ridiculous. Laurence and Sean passed everybody here. On the second leg it was pretty similar so more of a strength in the physical open. I ran up through the forest to the second last which meant I was ahead. Not technically though. And finished up in first in the end.

Wednesday Mar 9, 2011 #

4 PM

Running 1:19:49 [1] 13.39 km (5:58 / km) +80m 5:47 / km
shoes: Asics Running shoes

This was longer than planned. So sorry Laurence, probably could've got that run in, but I was back at 6 so was probably a bit too long anyways.
Up to Jack's, around with him, slow and steady.

Tuesday Mar 8, 2011 #

6 PM

Running warm up/down 27:40 [2] 5.06 km (5:28 / km)
shoes: Asics Running shoes

Running 18:12 [5] 5.44 km (3:21 / km)
shoes: Asics Running shoes

9x600m, 75sec jogging rest. Less than last week, literally no stops, finish, start jogging back to other side and straight into the interval.
Decent times. Jack and David weren't there so I got to lead, and Ian was being nice! :)
I lead all 9, surprisingly, tough work though. Happy, good session.
Times: only a minor hill again, barely worth the name hill.
2.00, 2.02, 1.58, 2.02, 2.03, 1.59, 2.01, 2.00, 1.55

Monday Mar 7, 2011 #

Note
(rest day)

Was tired. Needed this.

Sunday Mar 6, 2011 #

9 PM

Running 57:32 [2] 9.78 km (5:53 / km) +37m 5:46 / km
shoes: Asics Running shoes

Easy jog out. Jogged up to Jack's, who has seemingly taken up running.. it was slow, even for him, but grand. I'm tired at the moment.

Saturday Mar 5, 2011 #

10 AM

Running warm up/down 22:01 [1] 3.63 km (6:04 / km)
shoes: Asics Running shoes

8mins before, 14 after as i went for a bit with lads before jog home.

Running intervals 9:59 [5] 3.2 km (3:07 / km)
shoes: Asics Running shoes

8x400m, 2mins rest.
Quite along rest, cos' it's our first week doing 4s.
Good running, 2nd for most behind Jack or beside him. But himself and Ian ran away on the last one. But pretty high up out of the 9 or 10 of us for nearly all them. Good running. Hopefully bit more of this pushing hard in intervals will lead to a general speed improvement. Phillip (coach) reckons i'm improving/coming along nicely. Let's hope for the best.
Again, evens slight decline. And first one was slow.
Times: 1.22, 1.12, 1.14, 1.10, 1.14, 1.12, 1.15, 1.08

Friday Mar 4, 2011 #

Note
(rest day)

16 runs in last 16 days, good going.
Not overly tired but I can never squeeze a run in on a Friday and a rest is handy too. I don't expect that run to continue.

Thursday Mar 3, 2011 #

6 PM

Running warm up/down 19:13 [2] 3.15 km (6:06 / km)
shoes: Asics Running shoes

8mins before hand, 10 after.

Running 24:02 [5] 6.11 km (3:56 / km) +200m 3:23 / km
shoes: Asics Running shoes

3x8mins with 2mins rest.
8mins consisted of 5 small laps of the field which has one steep, solid 10-15m or so hill at the end of each mini one. It's basically a way of getting in a hill session, and the club are doing it for strength, SWEET!
Running with just Sean today, usually quite similar, he beat me by a good 7 or 8 places at the Leinsters, which was a bad race of mine, but still.
Ran together mainly for the first, I was slightly in front. I opened up a bit on the second, and ran away on the third. Feeling quite good and strong, especially on the hill.
Mini Laps: last one was just hitting the 8min mark.
Run 1: 1.34, 1.34, 1.32, 1.27, 1.27, 0.24.. 1.97km, 4.03/km
Run 2: 1.26, 1.29, 1.25, 1.26, 1.24, 0.48.. 2.09km, 3.50/km
Run 3: 1.25, 1.27, 1.26, 1.26, 1.28, 0.48.. 2.05km, 3.56/km

Borderline intensity5, more running strong than running hard. But it's hard to judge these, so.. 5.

Wednesday Mar 2, 2011 #

Note

Is there any way of changing a PDF to an image file?
N.B. it is an image just saved as a PDF File.

C • ... 6

2 PM

Running 51:08 [3] 10.57 km (4:50 / km)
shoes: Asics Running shoes

Decent paced jog, as I said, more purposeful! Bit tired through the back 9, but okay.

5000 views!

11 PM

Strength and Conditioning 10:00 [3]

Tuesday Mar 1, 2011 #

Note

Over 70km in the last week and over 8hours. Nice! And getting back into the oul' night time S&C

6 PM

Running warm up/down 34:17 [2] 6.04 km (5:41 / km)
shoes: Asics Running shoes

14mins before, and 20 after as I did a little with the lads before heading home.

Running 15:59 [5] 4.8 km (3:20 / km) +15m 3:17 / km
shoes: Asics Running shoes

8x600m again, 90secs or so jogging rest.
Flatter today, as twas' up beside Nutgrove. Only one inor speed bump of a hill. Faster too. Jack and David were generally just in front or beside me and the other 3 were a bit behind. Good running though, quite happy with pace.
Times: 2.03, 1.54, 1.58, 1.58, 1.57, 1.58, 2.01, 1.57

Running 8:45 [1] 1.08 km (8:07 / km)
shoes: Asics Running shoes

The recovery jogs.

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