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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Jan 31, 2023:

activity # timemileskm+mload
  Running41 43:45:52 278.08(9:27) 447.53(5:52) 90085897.6
  Football7 9:45:00585.0
  Orienteering1 1:26:40 9.42(9:12) 15.16(5:43) 158200.0
  Total44 54:57:32 287.51 462.7 91666682.6
  [1-5]42 45:12:32

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Tuesday Jan 31, 2023 #

7 AM

Running 46:20 [2] 7.99 km (5:48 / km) +86m 5:30 / km
ahr:155 max:171 shoes: ASICS Gel-Nimbus 23 Lite-Show

Into work via bog with Felix & Sasha.
5 PM

Running 1:11:15 intensity: (51:15 @2) + (20:00 @5) 13.83 km (5:09 / km) +160m 4:52 / km
ahr:154 max:188 shoes: ASICS Gel-Nimbus 23 Lite-Show

5x 4min [1min jog] reps on the meadows with Dan & Ben. Nice to do reps, and while I feel like pushing hard on the killingfields could be better for orienteering, it is undoubtedly easier to push myself on the meadows, so I could easily imagine making the meadows more staple.
We'll see, but a more consistent showing of these would be good.
Flagging a little by the last rep, not too surprising after footy, and no fast work. There still was plenty in the tank but kept the session short and did a rep less than the boys to be kind on the legs.

Monday Jan 30, 2023 #

5 PM

Running 59:07 [2] 10.94 km (5:24 / km) +77m 5:13 / km
ahr:149 max:177 shoes: Asics Gel Nimbus 23 (Nov 22)

Footy miles. First time I haven't felt at all broken afterwards. Probably due to the lack of a Stansfield.

Football 1:00:00 [0]

Sunday Jan 29, 2023 #

3 PM

Running 52:29 [2] 9.07 km (5:47 / km) +172m 5:17 / km
ahr:152 max:176 shoes: Inov8 Parkclaw 260 Knit Trail

Easy one on blackford and a little bit of hermiatge. A hungover crew with Thomas, Ali, Dan & Sasha - good times following a good evening for the riggler's bday dinner.

Saturday Jan 28, 2023 #

8 AM

Orienteering 1:26:40 intensity: (1:00:00 @2) + (26:40 @3) 15.16 km (5:43 / km) +158m 5:26 / km
ahr:125 max:159 shoes: ASICS Gel-Nimbus 23 Lite-Show

Pre-running course 4 for the Big Weekend urban event.
Good to get out and do, though ideally would have entered and done the proper course. Oh well. Snuck over blackford on the way home.
5 PM

Running 22:11 [2] 4.04 km (5:29 / km) +6m 5:27 / km
ahr:115 max:133 shoes: Asics Gel Nimbus Lite 2

Jog over to Kirsty's before dinner.
11 PM

Running 21:17 [2] 3.08 km (6:54 / km) +25m 6:38 / km
ahr:160 max:176

Run home from Sneaky's

Friday Jan 27, 2023 #

7 AM

Running 31:53 [2] 5.61 km (5:41 / km) +60m 5:24 / km
ahr:152 max:175 shoes: Asics Gel Nimbus 23 (Nov 22)

Into work. The late departure is the new normal.
3 PM

Running 1:18:00 [2] 12.52 km (6:14 / km) +255m 5:39 / km
ahr:161 max:176 shoes: Inov8 Parkclaw 260 Knit Trail

Lovely bnb + Mortonhall with Thomas! The man should get on the half day Friday vibes, this would be a lovely routine.
7 PM

Football 1:15:00 [0]

Thursday Jan 26, 2023 #

5 PM

Running 1:55:26 intensity: (1:35:26 @2) + (20:00 @5) 17.31 km (6:40 / km) +710m 5:32 / km
ahr:152 max:176 shoes: Inov8 Parkclaw 260 Knit Trail

Carnethy reps - 6min / 4min / 6min / 4min

Started not feeling amazing, and a bit far back, felt fine after the first rep I would say, however I didn't move up the pack much until the last rep.
Classic me, a good trainer is a slow trainer. Maybe.
Andy Lamont told me I was making him feel good about his running.

Wednesday Jan 25, 2023 #

7 AM

Running 38:29 [2] 6.88 km (5:36 / km) +65m 5:21 / km
ahr:152 max:179 shoes: Asics Gel Nimbus 23 (Nov 22)

into work
6 PM

Running 1:29:21 [2] 12.72 km (7:02 / km) +382m 6:07 / km
ahr:143 max:182 shoes: Inov8 Parkclaw 260 Knit Trail

Dvc crew with JP. Tim and Totton. Nice scramble before an mfd climb, struggling with the hot pace!!

Tuesday Jan 24, 2023 #

6 PM

Running 1:16:34 [2] 12.03 km (6:22 / km) +318m 5:37 / km
ahr:136 max:173 shoes: Asics Gel Nimbus 23 (Nov 22)

A little with sasha but he pulled off home and I went on to BnB. Nice evening for it.

Monday Jan 23, 2023 #

5 PM

Running 48:04 [2] 8.71 km (5:31 / km) +37m 5:24 / km
ahr:165 max:194 shoes: ASICS Gel-Nimbus 23 Lite-Show

Footy return. Easy day.

Football 1:00:00 [0]

Sunday Jan 22, 2023 #

2 PM

Running 25:13 [2] 4.69 km (5:23 / km) +35m 5:11 / km
ahr:130 max:188 shoes: ASICS Gel-Nimbus 23 Lite-Show

Hungover little to football, and not enough in the tank to add on any extras.

Football 2:00:00 [0]

Saturday Jan 21, 2023 #

11 AM

Running 3:07:03 [2] 29.13 km (6:25 / km) +797m 5:39 / km
ahr:130 max:180 shoes: Asics Gel Nimbus 23

7 hills, 7 pints!
Great group, good fun, good colours, all heaps of fun.
My lack of headtorch meant some brambles cuts and some grazing from a trip up the seat.
Good day out.
11 PM

Running 13:06 [2] 2.3 km (5:42 / km) +18m 5:29 / km
ahr:132 max:150

home from Boteco

Friday Jan 20, 2023 #

7 AM

Running 29:26 [2] 5.28 km (5:35 / km) +71m 5:13 / km
ahr:130 max:145 shoes: Inov8 Parkclaw 260 Knit Trail

Easy into work
3 PM

Running 1:12:00 [2] 9.93 km (7:15 / km) +394m 6:03 / km
ahr:126 max:161 shoes: Inov8 Parkclaw 260 Knit Trail

Friday loop from Leith academy after a maths conference.
Lovely hour with a very pretty sunset.
11 PM

Running 4:29 [2] 0.96 km (4:39 / km) +13m 4:22 / km
ahr:144 max:163

from pub to bike

Thursday Jan 19, 2023 #

6 PM

Running 1:38:24 intensity: (1:23:24 @2) + (15:00 @5) 16.54 km (5:57 / km) +482m 5:12 / km
ahr:126 max:169 shoes: Inov8 Parkclaw 260 Knit Trail

Carnethy - 3x (2min / 1min / 90sec / 30sec)

Wednesday Jan 18, 2023 #

7 AM

Running 27:40 [2] 5.16 km (5:22 / km) +71m 5:01 / km
ahr:142 max:163 shoes: Asics Gel Nimbus 23

Pushing the boundaries of late to work.
5 PM

Running 1:14:55 [2] 12.38 km (6:03 / km) +301m 5:24 / km
ahr:120 max:151 shoes: Asics Gel Nimbus 23

A delightful little BnB with Totton, most pleasant.

Tuesday Jan 17, 2023 #

7 PM

Running 52:25 [2] 10.02 km (5:14 / km) +106m 4:58 / km
ahr:135 max:170 shoes: Asics Gel Nimbus 23 (Nov 22)

Nice easy one with Ewan (what a treat!)
Hermitage up to meadows, nice 10k loop.

Monday Jan 16, 2023 #

Note
(rest day)

Toe & toenail got very sore after the race yesterday when I showered and the toe heated up. Possible chillblains, possible fungal infection who knows, won't be able tor un today, but should be good to suffer on after today.

Sunday Jan 15, 2023 #

11 AM

Running 8:09 [2] 1.38 km (5:55 / km) +39m 5:11 / km
ahr:146 max:156

Running 1:42:45 [5] 20.69 km (4:58 / km) +795m 4:10 / km
ahr:156 max:184

Feel the burns

Hadn't been planning on running this most of the week because my rib has been a big footy collision last weekend, but I got talked into the idea of considering it last night at the pub so I decided to leave it to a morning time decision.
Got up feeling relatively up for it, and a bit unclear what I would do with my day if I didn't go so off we went.

Started out controlled, didn't do anything silly on the flat early on, worked alright on the first climb and got through a couple of people who had pushed passed me earlier and got onto the back of Andy Lamont by the top (who had been touted as my main rival for the day). Made a little move on the short down and tried to keep it solid on the way up the next gradual gradient, and must have done alright because neither Andy or the fella with him got back to me.
Felt confident I was moving well over the next fast section and started reeling in the lad in front which turned out to be Ben Laverick (fun). We worked together for bits and pieces, and I finally bridged the gap and got by shortly after the turnaround when he was stuck behind another fellow. We ran hard on this long descent and closed back to Calum MacDonald (brilliant, I going to beat all potential rivals).

Ben got a little gap before the bottom, and Calum and I went through the water station together, and I crucially took too many jellies from the helpers and went back to give them back, losing 10sec or so, and losing Calum in the process. He caught Ben through the forest and I was resigned to a 20-30sec gap starting the climb. I fought as hard as I could up but my calves were going. Hit the top and they'd opened up a little bit more, so there was maybe 45sec-1min in it. I hit the descent hard in chase, by the field I knew I was close and thought I might get Ben, this gap slowly closed, but as we went on time just ran out and I never quite got there, entering the field <10sec behind both, but they sprinted each other and I was left weeping (as they also caught Leutch and another Carnethy).

If I'd found that gel I thought I'd forgotten to bring that might have saved me either, but who knows.

Anyway, a good run overall I think, pushed hard all the way, suffered hard, and not far behind some people, so really quite a good season opener, even if it is a little rough to come out on the wrong side of the battle with Ben & Calum (but the right side of the one with Andy at least! He was ~1min back).

Good times, good confidence boost, keen for more.

Running 7:50 [2] 1.0 km (7:50 / km)
ahr:139 max:152

Saturday Jan 14, 2023 #

9 AM

Running 1:20:05 intensity: (58:30 @2) + (21:35 @4) 15.51 km (5:10 / km) +284m 4:44 / km
ahr:137 max:182 shoes: ASICS Gel-Nimbus 23 Lite-Show

Parkrun
Arrived 10sec before the start. Was planning on tempoing, ended up running and chatting with Jack McKenna so took it even easier but all good stuff. Some effort in there.
11 PM

Running 17:36 [2] 3.12 km (5:38 / km) +22m 5:27 / km
ahr:129 max:142 shoes: adidas Terrex Speed Flow Trail

Home from pub

Friday Jan 13, 2023 #

12 PM

Running 1:27:06 [2] 12.26 km (7:06 / km) +444m 6:01 / km
ahr:134 max:160 shoes: adidas Terrex Speed Flow Trail

Friday loop, can confirm these shoes are too tight, but it is marginal enough that they're still wearable upto around this long.
11 PM

Running 12:06 [2] 2.15 km (5:38 / km) +13m 5:28 / km
ahr:154 max:165

back home from pizza at dashwood's

Thursday Jan 12, 2023 #

6 PM

Running 1:36:38 intensity: (1:21:38 @2) + (15:00 @4) 14.94 km (6:28 / km) +331m 5:49 / km
ahr:150 max:178 shoes: Inov8 Parkclaw 260 Knit Trail

Carnethy Paarlauf with Chopper
Tired so quite half-hearted.

Wednesday Jan 11, 2023 #

2 PM

Running 1:39:27 [2] 16.07 km (6:11 / km) +627m 5:11 / km
ahr:145 max:179 shoes: Inov8 Parkclaw 260 Knit Trail

Lovely pfh with the sashman chatting all sorts.
Very windy out but all g. Great strike run.
5 PM

Running 47:52 [2] 8.76 km (5:28 / km) +41m 5:20 / km
ahr:123 max:160 shoes: Asics Gel Nimbus 23 (Nov 22)

To & from footy, big bonk on the way home.

Football 1:30:00 [0]

2 big Ws, desperately needed.

Tuesday Jan 10, 2023 #

7 AM

Running 28:16 [2] 5.26 km (5:23 / km) +71m 5:02 / km
ahr:140 max:156 shoes: Asics Gel Nimbus 23 (Nov 22)

Into work via Gregg's of course.
5 PM

Running 1:10:24 [2] 11.44 km (6:09 / km) +192m 5:41 / km
ahr:121 max:149 shoes: Asics Gel Nimbus 23 (Nov 22)

Home from work via a lap of the seat, with Rodrigo, lovely.

Monday Jan 9, 2023 #

6 PM

Running 38:17 [2] 7.51 km (5:06 / km) +57m 4:55 / km
ahr:164 max:186 shoes: Asics Gel Nimbus 23 (Nov 22)

Didn't think I'd be able to run today, after the rib injury sustained on the footy field on Sat, but felt better so gave it a go. A little uncomfortable but generally fine with no jolts and sudden changes of direction.

Sunday Jan 8, 2023 #

Note
(rest day)

Hungover and ribs too sore from a failed diving heeader, not helped by wrestling. Anyway, hadn't intended this much this week, somewhat building the knee back.

Saturday Jan 7, 2023 #

9 AM

Running 1:08:05 intensity: (49:55 @2) + (18:10 @5) 13.5 km (5:03 / km) +174m 4:44 / km
ahr:121 max:140 shoes: ASICS Gel-Nimbus 23 Lite-Show

Parkrun. Very heavy legs, went with Euzie up the hill and but got gapped at the top. Hung on with another fellow and at one point thought we might reel back a little, but I was struggling so wasn't close in the end.
18'10 though, not bad for this course, and not full bean. 20sec quicker than Nov off what felt like slightly less effort.
3 PM

Football 2:00:00 [0]

Friday Jan 6, 2023 #

12 PM

Running 1:22:38 [2] 15.32 km (5:24 / km) +202m 5:04 / km
ahr:149 max:181 shoes: Asics Gel Nimbus Lite 2

Getting dragged into an unpleasant amount of running to drop Dan off at work and then back to pick up my car via some shopping.

Thursday Jan 5, 2023 #

6 PM

Running 1:45:30 intensity: (1:30:30 @2) + (15:00 @5) 15.98 km (6:36 / km) +530m 5:40 / km
ahr:150 max:191 shoes: Inov8 Parkclaw 260 Knit Trail

Carnethy - 5 / 4 / 3 / 2 /1.
Feeling heavy early on from Tuesday and footy. But built into it a bit and hung on close to Naomi / Kirsty for the 3, 2 and 1.

Wednesday Jan 4, 2023 #

5 PM

Running 1:08:15 [2] 12.58 km (5:26 / km) +91m 5:14 / km
ahr:132 max:165 shoes: Asics Gel Nimbus Lite 2

Footy run + bonus jogging and picking up Dan beforehand.

Football 1:00:00 [0]

Tuesday Jan 3, 2023 #

11 AM

Running 2:38:42 [2] 29.62 km (5:21 / km) +395m 5:01 / km
ahr:136 max:180 shoes: Inov8 Parkclaw 260 Knit Trail

An amusingly bad route from Sasha's parents house back into town with Sasha, Ali and Dan. Decent long run at least and lots of good chat.

Monday Jan 2, 2023 #

9 AM

Running 37:03 [2] 6.22 km (5:57 / km) +13m 5:53 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 23 (Nov 22)

Just an easy short jog with Niv before flying out. Bushy of course.

Sunday Jan 1, 2023 #

2 PM

Running 1:14:01 [2] 13.08 km (5:40 / km) +50m 5:33 / km
ahr:178 max:192 shoes: Asics Gel Nimbus 23 (Nov 22)

Weird run with Cian, home from town after exchanging some Xmas gifts. Very obliging of him. Nice new gear.

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