Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m	load
	Orienteering	11	13:08:54	67.01	(11:46)	107.84	(7:19)	769	2331.9
	Running	17	10:54:40	72.99	(8:58)	117.46	(5:34)	1720	1862.6
	Strength and Conditioning	5	5:00:00						890.0
	Swimming	2	1:25:00						230.0
	Total	26	30:28:34	139.99		225.3		2489	5314.4
averages - sleep:8.7

2:55

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Tuesday Jan 31, 2012 #

11 AM

Note
slept:8.5

5 PM

Running 23:56 4.0 km (5:59 / km) +54m 5:36 / km
ahr:147 max:176 shoes: North Face Trail/Road shoes

Jog to clubhouse then to start for intervals.

Orienteering 31:00 4.43 km (7:00 / km) +3m 6:59 / km
ahr:146 max:162 shoes: Inov8 Oroc 280

Orienterring Intervals. 11 maps, pick 1, run it, run back, 1min rest while you get new map.
This area is physically very tough. Shin height undergrowth sometimes knee, and some areas have lots of fallen trees and stuff too, so it's tough to run through. The scale was 1:5,000 which was weird in the forest, it was so clear. But the area had very little stuff to navigate off, so mostly it was bearing until you see the reflector. Wasn't as enjoyable as sometimes, but good training nonetheless I guess. That number 5 killed me, it tore down my socks and branches ate away at me, it was death, but death can be good. No.2 was weird, bearing seemed ok, but think I hit my 3rd control, which looked awfully similar on the map. And number 3 forgot to start it, so added a bit of time. i got to do 6 intervals only, think this was the same for most. Didn't really push that hard, struggled to do so in the terrain.
No map today I think, I have one of the 11 maps, I can post it if someone wants to see it, but it will only have 1 control on it, unless I draw in the other 5 controls, hmmm....

Running 25:11 4.21 km (5:59 / km) +11m 5:54 / km
ahr:128 max:153 shoes: Inov8 Oroc 280

Jog back to clubhouse with Jonte, then Michal and Kasper too. Then home.

Monday Jan 30, 2012 #

5 PM

Running 22:15 4.35 km (5:07 / km) +23m 4:59 / km
ahr:165 max:206 shoes: North Face Trail/Road shoes

Jog with Eken, Michal, Oscar and Leif.
Casually had 115% of my max HR 2mins into the jog. Why do HR monitors do that? OK, well, I know, but it's a little annoying. I've put everything it called intensity 5 into the intensity 3 section to be more realistic.
I also have a little bit of the running drills in here as I wasn't sure what we were doing at the time.

Running (Drills) 14:43 1.77 km (8:19 / km) +1m 8:18 / km
ahr:142 max:172 shoes: North Face Trail/Road shoes

I was expecting us to do like an hour run, but suddenly we stopped, and did some running drills instead, they were kind of cool and tough enough at stages.

Running warm up/down 7:50 1.41 km (5:33 / km) +5m 5:27 / km
ahr:157 max:182 shoes: North Face Trail/Road shoes

Cool down jog to the school for training.

Strength and Conditioning 1:30:00 [3]
shoes: North Face Trail/Road shoes

Styrkan!

8 PM

Running warm up/down 15:22 2.7 km (5:41 / km) +1m 5:41 / km
ahr:148 max:176 shoes: North Face Trail/Road shoes

Jog home, a few extra loops around the apartment block 'cos I wanted to hit 2:30hrs.

Sunday Jan 29, 2012 #

Note

Here, is it only my sportstracks that is silly? It keeps telling me I didn't specify any intensity even though it has my hr details, and I have co-ordinated HR intensities and normal intensities in the AP plugin settings. So, it won't upload my hr details and intensities. Unless I try for ages and get lucky once.
Is there something I'm doing wrong?

C • Yes. 3

Note

Maps up!

9 AM

Orienteering 1:22:22 11.83 km (6:58 / km) +64m 6:47 / km
ahr:151 max:189 shoes: Inov8 Oroc 280

10mila training, mass start, again....
Started fine, got my first 6 fine, plenty of people around, and 7 was fine but I was alone now. I felt a bit tired and didn't push for any of the rest of the course, but the map is gorgeous and I really enjoyed the orienteering. I did make a couple of small mistakes here, but they were all reasonably small, except 12, where I think I just didn't see the stick, I'll see on Quickroute, which I'll put up soon.

Map!

Running 5:23 0.19 km (28:20 / km)
ahr:136 max:151 shoes: Inov8 Oroc 280

Saturday Jan 28, 2012 #

9 AM

Running 5:45 0.92 km (6:15 / km) +33m 5:18 / km
ahr:141 max:156 shoes: Inov8 Oroc 280

Jog with Ivan to start.

Orienteering 1:09:41 11.73 km (5:56 / km) +88m 5:44 / km
ahr:167 max:186 shoes: Inov8 Oroc 280

Mass Start Winter Series race. 10km course.
Start was fast, too fast, but I knew this, and I also knew I'd have to keep up. Was fine for 1, and 2, but 2 had the wrong code. So myself and like 5 others wandered around trying to relocate before we realised, about 1 minute. Anyways, went into the first butterfly, but drifted off line to 4 as Johan Ek-L was doing it backwards (correctly), and I wasn't concentrating and started to do it backwards too (incorrectly). It went fine for a while then, I ran pretty ok until about 11, but I was a good bit back after the 2 mistakes and was running alone. But I was trying to run to fast and started my first butterfly backwards, corrected but lost a good bit, then had mistakes on each control on this butterfly wing. The 2nd wing went better but I still messed up the middle control. I just had to run to the finish chasing some others who beat me anyways as I got stuck behind a big log at the last control. Bad race, just didn't concetrate enough. But physically felt really good.

Map!

Running 16:14 2.5 km (6:30 / km) +48m 5:55 / km
ahr:134 max:149 shoes: Inov8 Oroc 280

Warm down with Conör.

4 PM

Orienteering 1:19:03 12.25 km (6:27 / km) +67m 6:17 / km
ahr:159 max:184 shoes: Inov8 Oroc 280

Night-O. 10mila training. Mass start.
I started steadier, didn't run too fast, I didn't expect to keep up so I just decided to navigate well, and that went pretty well! I got 1 fine, everyone was still together. 2 was fine, but I went slow into it and 3 to plan number 4, the long leg. Think I got the right route for 4 though which was good. Stayed steady along the small paths and just made sure to navigate correctly through them, and figured I could plan ahead and run fast on the proper road. This was working, and as I approached the turn off for 4 I had a couple of people in front of me, and suddenly the whole pack came out of the forest, so I sped up to catch up. Navigated fine through this section to 7 with others around. To 8, I split off and took a different route, they turned right when we hit the road. I nailed it, but probably wasn't as fast as I was running by myself, so I just ran alone for the rest of the course. Was with some woman wearing a sweden top for a while. The navigation was really good generally, but I started to get tired after about 11 or 12, and slowed down here I think, maybe concentrated a bit less too, but it was ok. Was really quite happy with this run.

Map!

Running 4:18 0.65 km (6:37 / km)
ahr:138 max:160 shoes: Inov8 Oroc 280

Friday Jan 27, 2012 #

9 AM

Note
slept:7.0

12 PM

Swimming 35:00 [3]
(rest day)

32 lengths. 21 x front crawl, 11 x breast stroke. 640m I think then.

A rest day before a training weekend this weekend, so I just swam. Johan and Yngstöm did some water running intervals.

Thursday Jan 26, 2012 #

10 AM

Note
slept:10.5

2 PM

Running 2:02:26 21.45 km (5:42 / km) +107m 5:34 / km
ahr:144 max:229

Longish run with Conör, Meant to be with OLGY, but they changed their time, we did the old loop on memory, the odd wrong turn plus some exploration. Took a short break for a run around on the lake which I've finally been to! Really nice run. Peaceful, natural, snow-filled, enjoyable. Through different forest roads and trails.
HR was wrong at the start. I was not at 180. Especially considering it was at 118 for a while later on.

Wednesday Jan 25, 2012 #

8 AM

Orienteering 56:11 [3] 7.4 km (7:36 / km) +78m 7:13 / km
shoes: Inov8 Oroc 280

Orienteering with Olgy. A swapping exercise whereby I run a control, Conör runs the next. We did a variation of this a while ago, the old version was trickier. But this was a really enjoyable run. I ran the odd numbers. Ran pretty well, some small things still need working on, but it really started to click, and I was able to navigate pretty well for most of mine, and keep reading while Conör lead. Really fun! We passed a couple of other pairs too, which was encouraging. Starting to notice the improvement I think.

Map!

C • a question 3

Tuesday Jan 24, 2012 #

5 PM

Running 22:34 4.59 km (4:55 / km) +38m 4:43 / km
ahr:148 max:179 shoes: North Face Trail/Road shoes

Running 30:06 8.26 km (3:39 / km) +70m 3:30 / km
ahr:169 max:183 shoes: North Face Trail/Road shoes

6x5mins. Didn't feel as tough as last time we did this I think. But I didn't feel great for part of it too. At the start I felt good but didn't push too hard, and towards the end I didn't feel great but probably pushed a little more. Got about the same distance on all 6, give or take 10m. Happy, but still quite a way off the front group. Kind of straggling between the 2 groups early on, but later people seemed to split up more. A good session anyways, and I was running alright, as it was a little icey in spots too. Also felt my Heart rate monitor was a little too tight and irritated me, made my stomach feel bad.

Running 12:08 1.98 km (6:08 / km) +5m 6:03 / km
ahr:149 max:157 shoes: North Face Trail/Road shoes

.... I didn't wear my Heart rate monitor for the jog home after it annoyed me. Weird. Maybe it picked up Johan's or Michal's on the jog home, but I only did like half with them so this just makes no sense.

Note

On another note, I always seem to get my heart rate to just about 180, or just below, when I'm running hard or struggling, but I very rarely get it above that, is that a bad thing? Considering I recently tested my max to be about 190.

Monday Jan 23, 2012 #

6 PM

Running 13:37 2.46 km (5:32 / km) +27m 5:15 / km
ahr:139 max:153 shoes: North Face Trail/Road shoes

Jog down to gympa with Conör. Felt pretty good.

Running 12:18 2.39 km (5:09 / km) +35m 4:48 / km
ahr:147 max:157 shoes: North Face Trail/Road shoes

Jog back with Conör, and Johan on his bike.

Strength and Conditioning 1:30:00 [3]
shoes: North Face Trail/Road shoes

Sunday Jan 22, 2012 #

2 PM

Note
slept:8.5 (rest day)

Map up!
I rested again today because the cough was reallly bad for a while yesterday after training, but I think it's almost gone now which is sweet. About time.

Saturday Jan 21, 2012 #

10 AM

Orienteering 1:40:48 14.62 km (6:54 / km) +232m 6:23 / km
ahr:166 max:179 shoes: Inov8 Oroc 280

Saturday training. Started a little back with Johan and ran a little quick to catch up. At the start I felt really bad, just empty. I was contemplating where I should cut back and that. But after the first drinks staion I began to feel better and ran quicker. I ended up near the back of the front group. I then took a different route, the path route to 12, and found Johan, Daniel and Emil, I wasn't really sure if I was now at the front or back, but apparently it was the front. We ran quite fast for a while and the navigation was still really rather good. I also felt good now too and even in the marshes I felt quite strong, but lack of match practise, I started to tire a bit and they got away, and I faded back into the main group. I walked part of the easy 24th as my throat was very cold and I thought my cough might get worse. After the final drinks station i just jogged back with Conör and Julia picking up some of the controls. Hands were frozen, sauna was sooo good! But yeah, navigation was much better today and i navigated much more.
Map!

Thursday Jan 19, 2012 #

Note
(rest day)

I think I will take today off too, the cough isn't as bad but I still have it, and I don't want to end up missing a lot of time. Hopefully I'll get out for a short jog tomorrow to test it.

Wednesday Jan 18, 2012 #

Note
(rest day)

Resting after feeling so bad last night. And because I've acquired this really bad cough, even considering tomorrow off too if needs be, I'm going to have to get rid of it so...
I got very little sleep last night due to lots of coughing, lots.

Tuesday Jan 17, 2012 #

5 PM

Running 32:01 6.03 km (5:19 / km) +262m 4:22 / km
ahr:163 max:180

Hill Intervals. Back to the tough forest hill. I forgot that I would need a headtorch, silliliy. So, I spent some time wandering up the hill blindly, before latching on to others with torches. And then decideing to do the trail hill when I realised others were doing it. Felt like shit the whole thing, and subsequently I am planning on resting tomorrow.

C • respect 4

Running 11:49 2.12 km (5:34 / km) +67m 4:49 / km
ahr:145 max:155 shoes: North Face Trail/Road shoes

Running 16:16 2.48 km (6:34 / km) +5m 6:29 / km
ahr:129 max:148 shoes: North Face Trail/Road shoes

Jog back with Michal, discussing different things, life in Sweden, JWOC, past EYOCs and stuff, nice.

Monday Jan 16, 2012 #

10 AM

Note
slept:10.0

7 PM

Strength and Conditioning 1:30:00 [3]
shoes: North Face Trail/Road shoes

Usual Styrkegympe on a Monday. I found it tougher than usual though, didn't do enough over the Christmas break I guess! Went around the circuit part with Jacob, Niklas and Jonte, and have been assigned a goal to learn the whole of "Kommer ifrån", doable. Quite sore afterwards, but really stiff now (Tuesday!), even though I did plenty of stretching! I left out the abs stretch though, and laughing now hurts a little :L
Have yet to put up runs to and from this and the same on Saturday, stupid Sportstracks is messed up!

Running 13:03 2.58 km (5:03 / km) +91m 4:18 / km
ahr:144 max:152 shoes: North Face Trail/Road shoes

Running 14:18 [1] 2.37 km (6:02 / km) +34m 5:38 / km
shoes: North Face Trail/Road shoes

Sunday Jan 15, 2012 #

10 AM

Note
slept:8.0 (rest day)

Don't want to go back into full activity too quickly because I didn't keep it up over Christmas, so a rest day, but I will swim today instead, I will hopefully swim a bit more from now on.

12 PM

Swimming 50:00

Headed down to the pool. 50lengths. I think that's 1km, maybe 1.25km.
44 front crawl, 6 breast stroke. I'm really not great at this sport, hopefully I can improve it this year!

Saturday Jan 14, 2012 #

9 AM

Note
slept:7.5

Dang. My laptop weirded out on me. It's all just... vista. Annoying, I can't get all the raw details from today's training at the moment. But I will. Also annoying because I was updating my food diary training plan and review, it just makes everything way more awkward. Ah well.

Orienteering 1:27:46 13.9 km (6:19 / km) +236m 5:49 / km
ahr:163 max:178 shoes: Inov8 Oroc 280

Saturday training with the club. Pretty large crowd, a little late, so I didn't get a map with the course, and instead used a 1:15 old map and tried to follow where we were as much as possible. Went badly for one section but the rest I was happy with being able to keep up with the map.

Running 9:15 1.98 km (4:40 / km) +14m 4:31 / km
ahr:163 max:174

12 PM

Running 10:59 1.95 km (5:38 / km) +20m 5:21 / km
ahr:149 max:171

Friday Jan 13, 2012 #

9 AM

Note
slept:9.0

1 PM

Running 10:14 2.02 km (5:04 / km) +7m 4:59 / km
ahr:142 max:153 shoes: North Face Trail/Road shoes

Running 18:07 4.67 km (3:53 / km) +88m 3:33 / km
ahr:167 max:187 shoes: Inov8 Roiclite 285 - Red

Type of Max HR test. Worked better than last time. Essentially intervals though. All alone.
2x2mins (90%), 2x3mins (95%), 2x4mins (100%). 90-100secs rest.
Tough, tough as hell. But I've got my Max HR to be about 190, that's what I'm calling it now anyways.

Running 11:42 2.06 km (5:41 / km) +3m 5:38 / km
ahr:151 max:167 shoes: North Face Trail/Road shoes

Gruesome wind on the way home.

5 PM

Strength and Conditioning 20:00 [3]

Thursday Jan 12, 2012 #

9 AM

Note
slept:9.0

2 PM

Running 1:40:18 13.91 km (7:13 / km) +671m 5:49 / km
ahr:157 max:195 shoes: Inov8 Oroc 280

Back on Kvarntorp with Olgy.
It's good to be home.

Wednesday Jan 11, 2012 #

Note

OK, 3 new pairs of shoes in the last while, that's cool.

8 AM

Running warm up/down 7:12 [1] 1.14 km (6:19 / km)
shoes: Inov8 Oroc 280

Orienteering 32:41 [2] 2.79 km (11:43 / km)
shoes: Inov8 Oroc 280

Compass exercise. Started badly, missed 1, and then missed 2 really badly, really really. Finally relocated, but this wandering meant the pace was very low in the end.

Orienteering 18:16 [2] 1.79 km (10:12 / km)
shoes: Inov8 Oroc 280

Corridor-O. Started really quite well, quite stop-starty though. I was rushed and had to cut out a large section to make it back in time. Was a little tricky trying to link back up with the corridor.

Maps to come.

Running warm up/down 5:35 [1] 1.12 km (4:59 / km)
shoes: Inov8 Oroc 280

Jog back with Conor.

10 PM

Strength and Conditioning 10:00 [2]

Sunday Jan 8, 2012 #

10 AM

Orienteering 2:08:44 [2] 12.68 km (10:09 / km)
shoes: Inov8 Oroc 280

Long Orienteering on Brockagh and Glendasan with c.hill, roar, jonnyq and conör. Good fun. Felt grand. Considering the 3hrs sleep at least.

Friday Jan 6, 2012 #

Note
(sick)

Sick again. My throat was bad, and I wanted to leave it recover so I was OK for Sweden, if possible. Restricting, but maybe that was unnecessary. I missed a lot of training due to the throat over these holidays, not sure if I really needed to skip it all, but I feel fine now (11th Jan), so maybe it was worth it to get a break anyways.

Tuesday Jan 3, 2012 #

3 PM

Running intervals 14:45 [5] 4.0 km (3:41 / km)
shoes: Inov8 Roiclite 285 - Red

4x1km with Rathfarnham. Fun, I guess. Strided out the first for some reason, and struggled through the rest, felt shitty and times weren't great.
Times: 3.55, 3.35, 3.29, 3.33

Running warm up/down 25:00 [1] 5.2 km (4:48 / km)
shoes: Inov8 Roiclite 285 - Red

Monday Jan 2, 2012 #

3 PM

Orienteering 1:08:30 [1] 7.0 km (9:47 / km)
shoes: Inov8 Oroc 280

Checking the night-o courses in Barnaslingan with Colm and Laurence. Map was pretty shit. Spent a lot of time standing around so we didn't get the last loop of the long finished. Control sites need changing(not on my course though!).

Sunday Jan 1, 2012 #

5 PM

Orienteering intervals 33:52 [4] 7.42 km (4:34 / km)
shoes: Inov8 Roiclite 285 - Red

Night-O intervals in Belfield with Colm and Cillín while Laurence sat out and took pictures and videos. Did 3 courses:

Course1: 8:37 1.66km I made a massive mistake at 2 running to the wrong control location and having to go back. This was about a minute lost. Ended up about 90secs behind Colm and about 15 behind Cillín.

Course2: 10:18 2.17km Better orienteering by me until the routechice leg. I was just behind Colm at this point. Knew the gate to get out was locked so did a massive detour which I thought the others would have to do as well. Running along the road I see Cillín about 100m ahead. They hopped the fence which I should have done. No other mistakes.

Course3: 16:05 3.57km Best one of the lot. Got 1 ages ahead of te others bt wasted about 20secs looking fo non-existent knolls. Turned out the others ran to 7 first. Won the course comfortably because of this but orienteered much better than previously.
Very tired but wonderful training.

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