Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m				load
Running	4	2:58:33	16.39	(10:54)	26.38	(6:46)	600				373.7
Orienteering	1	33:06	3.64	(9:05)	5.86	(5:39)		13 /	18c	72%	132.4
Rugby	1	20:00									80.0
Cycling: Commute	1	15:00	4.04	(16.2/h)	6.5	(26.0/h)	20				45.0
Rowing	1	7:44	1.24	(6:13)	2.0	(3:52)					38.7
Total	6	4:14:23	25.31		40.74		620	13 /	18c	72%	669.8

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Sunday Sep 13, 2009 #

Running 4:00 [2] 0.7 km (5:43 / km)
(injured) shoes: Asics Running shoes

Orienteering race 33:06 [4] ** 5.86 km (5:39 / km)
spiked:13/18c (injured) shoes: Asics Running shoes

scatter-o unning pretty ok.. didn't really feel i was pushing myself that much.. so not intensity 5.. but that could just be an excuse

Bad mistake on 1 and 15- 2.30mins between them

overall mistakes- 4mins
not noticing controls on map- 2 mins
shoelaces- 30secs :)

Running 2:00 [1] 0.2 km (10:00 / km)
(injured) shoes: Asics Running shoes

jogging- barely above walk
on spot beside jonathan quinn chatting

Saturday Sep 12, 2009 #

Running 13:20 [2] 2.2 km (6:04 / km)
(injured) shoes: Asics Running shoes

warm up jog from dads house to bushy

Running tempo 19:27 [5] 4.5 km (4:19 / km)
(injured) shoes: Asics Running shoes

tempo run with rathfarnham..

3x 1500m laps.. continual
fast.. struggled to keep up with top guys on 3rd lap

lap times- 6.15, 6.25, 6.47
not very consistent.. but juniors coach asked me to come on tues, thurs and sat to train with juniors.. was trainin with seniors today

.. oh by the way i'm gonna delete my 5km attackpoint times cos i think distance was wrong

1st lap felt like intensity 4

C • 5km 4

Running 17:12 [1] 2.24 km (7:41 / km)
(injured) shoes: Asics Running shoes

jog home very slow.. bit tired

Friday Sep 11, 2009 #

Note
(injured) (rest day)

think i'll take rest before rathfarnham intervals 2moro

Thursday Sep 10, 2009 #

Rowing intervals 7:44 [5] 2.0 km (3:52 / km)
(injured)

rowing machine...

intervals
4x500m-
paceboat= 2mins per 500m
45 secs rest
times: 1.54, 1.56, 1.58, 1.56

had planned to do 6 but after 2 though my arms felt like they were going to explode...
so only got 4 done

Wednesday Sep 9, 2009 #

Running 1:40:00 [2] 13.54 km (7:23 / km) +600m 6:03 / km
ahr:140 max:165 (injured) shoes: Asics Running shoes

ran 1:39:55... so went for another 5 secs.
long easy..

started in kilmashogue then up wicklow way near fairy castle on to tibradden then back to fairy castle down to 3roc and back to kilmashogue

.. ankle good guess i'm nearly officially back.. couple of weird twinges didnt like in ankle though.. time for more exercises

C • YAAAAAAAAAAY 3

Cycling: Commute 15:00 [3] 6.5 km (26.0 kph) +20m
ahr:129 max:152 (injured) shoes: Asics Running shoes

pretty much cool down home.. tried not to freewheel went well

Tuesday Sep 8, 2009 #

Running 22:34 [1] 3.0 km (7:31 / km)
(injured) (rest day) shoes: Asics Running shoes

really easy run
this is basically what i plan to do on my rest days next year.. so starting now i guess counting that as a rest day

Monday Sep 7, 2009 #

Note
(injured) (rest day)

took a rest today bit tired...
was playin tip rugby for an hour or so.. dont really think its training though

hmm...

Rugby 20:00 [4]
(injured)

tip rugby for games...

decided to hell may aswell add it..
but not putting in full hour cos' it wasnt a full hours training

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