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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Aug 31, 2018:

activity # timemileskm+mload
  Running20 12:36:26 85.66(8:50) 137.85(5:29) 14091686.3
  Cycling: Commute33 10:33:30633.5
  Climbing6 6:35:00395.0
  Orienteering6 3:16:31 18.18(10:48) 29.26(6:43) 215567.0
  Strength and Conditioning1 20:0020.0
  Total57 33:21:27 103.84 167.11 16243301.8
  [1-5]24 16:12:57

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Friday Aug 31, 2018 #

8 AM

Cycling: Commute 17:00 [0]

Thursday Aug 30, 2018 #

8 AM

Cycling: Commute 17:00 [0]

5 PM

Running 32:25 intensity: (27:05 @2) + (5:20 @5) 6.21 km (5:13 / km) +26m 5:07 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Pre-bridge with 4x 400 in there for next week. Calf tight, but legs slowly recovering.

Cycling: Commute 30:00 [0]

Wednesday Aug 29, 2018 #

8 AM

Cycling: Commute 17:00 [0]

6 PM

Cycling: Commute 17:00 [0]

7 PM

Running 31:40 [2] 6.07 km (5:13 / km) +61m 4:58 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

To wall

Climbing 1:10:00 [0]

Running 32:59 [2] 6.03 km (5:28 / km) +10m 5:25 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

home from wall

Tuesday Aug 28, 2018 #

8 AM

Cycling: Commute 17:00 [0]

5 PM

Cycling: Commute 17:00 [0]

8 PM

Running 26:07 intensity: (21:37 @2) + (4:30 @3) 5.11 km (5:07 / km) +22m 5:01 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy one round bushy with some slightly quicker sections to try and feel good, and with the fact that I have a 5k next week in mind, but also in mind that my legs are still battered.

Monday Aug 27, 2018 #

8 AM

Cycling: Commute 17:00 [0]

5 PM

Cycling: Commute 17:00 [0]

11 PM

Running 26:51 [2] 5.13 km (5:14 / km) +21m 5:08 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Legs are still battered barramundi from the weekend, but needed something to move a little. Easier running than walking down the stairs. Will have helped a bit.

Sunday Aug 26, 2018 #

7 PM

Climbing 45:00 [0]

Saturday Aug 25, 2018 #

2 PM

Running 12:32 [2] 2.33 km (5:23 / km) +156m 4:02 / km

Running 1:03:24 [5] 14.15 km (4:29 / km) +418m 3:54 / km

Warriors run - 13th

Brutal. Started hard, struggled but got through the climb. But too much, and died on the run home.

Running 15:23 [1] 1.85 km (8:18 / km) +33m 7:37 / km

Friday Aug 24, 2018 #

9 PM

Running 22:22 [1] 3.62 km (6:11 / km) +32m 5:55 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Shakeout

Thursday Aug 23, 2018 #

8 AM

Cycling: Commute 18:00 [0]

5 PM

Running 20:00 [2] 3.75 km (5:20 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)

pre bridge minimum

Cycling: Commute 30:00 [0]

Wednesday Aug 22, 2018 #

8 AM

Cycling: Commute 17:00 [0]

11 PM

Cycling: Commute 20:00 [0]

Tuesday Aug 21, 2018 #

Note

some easy time off after woc, but have a few races coming up too, so won't be too long. A little undecided on how to approach it, but sure look.

Coming up -
Warriors run - 25th Aug
Grant Thornton 5k - 5th Sept
SHIs - 8th/9th Sept
Lund/Corbett 3k - 10th Sept?
Mournes - 15th/16th Sept
Rathfarnham 5k - 30th Sept

Lovely mix of short fast races and some endurance stuff. ideal.
8 AM

Cycling: Commute 17:00 [0]

6 PM

Running 23:08 [2] 4.28 km (5:24 / km) +33m 5:12 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Orienteering 21:32 [5] 4.98 km (4:20 / km) +4m 4:19 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Sprint in st Pats
Started with 6 other boys at 30sec intervals, so pressure was a bit on. Worked out aight when I caught my 30sec on Eoin at #2.
Was struggling to keep the high pace early on and a little over-reliant on eoin’s Navigating, as we came in and out of 1 or 2 alleys and I expected to just follow in, but should have been reading more as we both had hesitancies.
In the end got away when he had a little mistake before the park, and I tried to pick it up in the park. Could see himself & Corbett behind at times, had an alright gap but not 30sec.
Tried to keep working, but evidently slowed a little towards the end and a couple of hesitancies got them close.
Ended up pretty mid pack with Niall 48sec in front.

Grim at times but a lot of fun and turned an average sprint into a much more intense and exciting one.

Running 36:19 intensity: (10:00 @1) + (26:19 @2) 5.66 km (6:25 / km) +31m 6:15 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

11 PM

Cycling: Commute 20:00 [0]

Monday Aug 20, 2018 #

8 AM

Cycling: Commute 17:00 [0]

11 PM

Cycling: Commute 17:00 [0]

Sunday Aug 19, 2018 #

10 AM

Running 53:16 [2] 7.32 km (7:16 / km) +223m 6:19 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Faffing about in the hills while some others did a long run. No pressure for me to do more right now thankfully.
1 PM

Climbing 1:00:00 [0]

Saturday Aug 18, 2018 #

1 PM

Climbing 1:10:00 [0]

Friday Aug 17, 2018 #

8 AM

Cycling: Commute 17:00 [0]

6 PM

Cycling: Commute 17:00 [0]

8 PM

Climbing 1:30:00 [0]

Thursday Aug 16, 2018 #

8 AM

Cycling: Commute 17:00 [0]

6 PM

Cycling: Commute 30:00 [0]

Running 30:31 [2] 5.87 km (5:12 / km) +22m 5:06 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy pre-bridge with Corbett.

Wednesday Aug 15, 2018 #

8 AM

Cycling: Commute 17:00 [0]

5 PM

Running 1:09:34 [2] 13.34 km (5:13 / km) +44m 5:08 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Nice catchup with eoinmcc while he's back
7 PM

Cycling: Commute 19:46 [0]

] 6.03 km (18.3 kph) +42m

Tuesday Aug 14, 2018 #

8 AM

Cycling: Commute 17:00 [0]

11 PM

Cycling: Commute 25:00 [0]

Monday Aug 13, 2018 #

8 AM

Cycling: Commute 17:00 [0]

6 PM

Cycling: Commute 17:00 [0]

Saturday Aug 11, 2018 #

8 AM

Running 1:00:59 [2] 10.25 km (5:57 / km) +110m 5:39 / km

Didn't have much desire to orienteer, but got a run in round some trails and a bit of forest scrambling to find trails back without a map. Nice to do something.

Friday Aug 10, 2018 #

10 AM

Orienteering 36:30 [2] 5.8 km (6:18 / km) +5m 6:16 / km

A bit faffy with corbett but enjoying orienteering around some very runnable spectator areas

Thursday Aug 9, 2018 #

8 AM

Running 15:11 [2] 2.47 km (6:09 / km) +14m 5:59 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

short leg loosener
1 PM

Running 11:47 [2] 1.83 km (6:27 / km)

Orienteering 51:52 [3] 6.6 km (7:52 / km) +108m 7:16 / km

Very disappointing - hadn't expected to keep up, but was confident enough in the shape, so felt I would still be around some teams, but was very quickly isolated.
very early started struggling physically, I think mostly due to the heat. Not entirely sure, but energy was gone very early which was frustrating and upsetting, and I found myself walking all hills and battling to get moving at all. Committed at this stage to making sure I was clean, but not much of a take away.

More to write here.
4 PM

Running 7:33 [1] 0.93 km (8:09 / km) +2m 8:05 / km

Wednesday Aug 8, 2018 #

8 AM

Orienteering 26:55 [1] 3.16 km (8:30 / km) +70m 7:40 / km

Very relaxed around the relay model. Feeling more tired today I must say, but still not too bad, orienteering nicely enough, but it was very relaxed. Good indication of the terrain, not as rough as the middle if this is to go by I expect.

Tuesday Aug 7, 2018 #

10 AM

Running 2:38 [2] 0.51 km (5:10 / km) +4m 5:00 / km

Orienteering 24:42 [4] 4.22 km (5:51 / km) +29m 5:39 / km

Forest sprint at ~ tempo effort
Again wanting to get into the terrain and used to moving quickly, but not wanting to tire myself out, so went for something in between. Short and quick, not hard, but not easy.

Running 12:58 [1] 1.5 km (8:39 / km) +16m 8:12 / km

Scoping out some more of the map with shea
4 PM

Running 30:12 [2] 6.08 km (4:58 / km) +20m 4:53 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

A nice easy one with roar to stretch the legs a little more, feeling decent enough, hot though.

Monday Aug 6, 2018 #

12 PM

Orienteering 35:00 [3] 4.5 km (7:47 / km)

Nice first session back in Latvia. Out on the middle model area, and wanting to get a little bit of faster stuff in the terrain, so did some steady o intervals with Niall & Kev, and shea for a little. Moving fine, and feeling pretty on the ball technically, so good for the confidence.

Sunday Aug 5, 2018 #

2 PM

Running 28:08 [2] 5.19 km (5:25 / km) +34m 5:15 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Squeezing something in to keep the legs moving

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 
1 PM

Climbing 1:00:00 [0]

Friday Aug 3, 2018 #

8 AM

Cycling: Commute 17:30 [0]

1 PM

Strength and Conditioning 20:00 [1]

5 PM

Cycling: Commute 18:30 [0]

Thursday Aug 2, 2018 #

8 AM

Cycling: Commute 17:00 [0]

5 PM

Running 19:37 [2] 3.75 km (5:14 / km) +28m 5:02 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Running 15:30 [4] 4.26 km (3:39 / km) +24m 3:32 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

15min grass tempo

Feeling much better this week. Shorter, as we were tight for time, but still, for something solid done with Corbett.
Feeling strong, and kept the effort consistent. Working, but not too hard.
A nice one.

Running 22:21 [2] 3.99 km (5:36 / km) +4m 5:34 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Cycling: Commute 29:16 [0]

9.44 km (19.4 kph)

Wednesday Aug 1, 2018 #

9 AM

Cycling: Commute 15:55 [0]

6.07 km (22.9 kph)
6 PM

Cycling: Commute 19:33 [0]

6.0 km (18.4 kph) +43m

Running 33:01 [2] 6.36 km (5:11 / km) +23m 5:06 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy + strides

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