Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 26, 2010:

activity	#	time	miles		km		+m	load
Running	5	2:03:10	13.62	(9:03)	21.92	(5:37)	601	344.1
Orienteering	2	1:54:40	11.03	(10:24)	17.75	(6:28)	778	401.6
Strength and Conditioning	3	30:00						90.0
Cycling: Commute	1	16:36						33.2
Total	8	4:44:26	24.65		39.67		1379	868.8

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Sunday Sep 26, 2010 #

Note

Just couldn't beat Justin on the long legs..
SplitsBrowser

12 PM

Orienteering 1:26:07 [4] 13.03 km (6:37 / km) +658m 5:17 / km
shoes: Inov8 X-Talons

Good day, Good Course, Good Run.
Happy with this, ran almost all the uphill, despite a bit to 7 (some of that red is slow run) and out of 5 too.
I feel i can officially say i "Raped" a route-choice or pulled a "Thor" on it :P. For number 5, i took a route which involved hopping two fences where I probably lost about 40secs in struggling to get over, but I saved myself a lot of time by taking the climb at an angle, and deceiving my legs into thinking the monstrous climb was actually a nice flat piece! Map a little funny in places i.e. 9) where the control and track seemed awful low, and my Garmin agrees! Happy with routes in most cases really. Good Run, couldn't have done Justin's 80mins but sure..
Legs are showing positive signs of fitness, and i made sure to keep full attention on the map, as i will be working on this. But still some things to work on. We'll get there!

Quickroutes

Running warm up/down 17:53 [3] 2.31 km (7:45 / km)
shoes: Inov8 X-Talons

Jog with Eoin, a cool down for me, but a jog for him as he was unable to finish the course.

11 PM

Strength and Conditioning 10:00 [3]

Saturday Sep 25, 2010 #

Note
(rest day)

Friday Sep 24, 2010 #

Note
(rest day)

Thursday Sep 23, 2010 #

6 PM

Running hills 17:11 [5] 3.22 km (5:20 / km) +240m 3:53 / km
shoes: Asics Running shoes

12x Hill Reps, with jog down as the rest. Approx. 150m and 20m climb.
Hill Reps. Was considering doing less due to yesterdays legs but they were okay and was even considering doing 15.. but decided best not to. But i know i could do it, so that'll be hit fairly soon i reckon.
Don't have full time and distance details, will put up tomorrow..

Wednesday Sep 22, 2010 #

Note

PS) apparently it wasn't a mistake! They put me in 1st on Sunday cos I entered the chute from the correct side. I'm not sure they realised that at the time the "Finish Chute" actually said "Start" on it. Could be the problem.. And since when is that a rule in Scatters anyway..?

2 PM

Running warm up/down 20:12 [1] 3.09 km (6:32 / km) +221m 4:49 / km
shoes: Inov8 X-Talons

before and after.

Running tempo 12:08 [4] 1.84 km (6:36 / km) +50m 5:48 / km
shoes: Inov8 X-Talons

I knew the legs seemed awful tired before i started this pace run again. I just said i'd do the 1st lap and see how they were.. so i did, and stopped then as they were still very tired. Understandable, they've done a good bit recently, and i'm happy with how things are going.

Will still do the hills tomorrow night but friday and saturday i can't run anyway so.. And next week is the easy week in the plan.

Cycling: Commute 16:36 [2]
shoes: Inov8 X-Talons

Tuesday Sep 21, 2010 #

6 PM

Running warm up/down 15:06 [1] 2.86 km (5:17 / km)
shoes: Asics Running shoes

Running 19:40 [4] 5.0 km (3:56 / km) +20m 3:51 / km
shoes: Asics Running shoes

5km run with the lads. Different session to usual due to some lads doing the 5km this weekend.
So basically a constant 5km run, split into 1km sections. Sections going as such
easy, steady, fast, easy, fast.
Lap Times: 4.45, 3.50, 3.34, 3.58, 3.31
All the boys together with different people leading each one whom you can't pass but must attempt to keep up with.
Gerard lead 1st, Me 2nd, Jack 3rd, Stephen 4th, David 5th.
Stephen went a bit off and Gerard's may have been a tad slowish, but otherwise pretty solid and close to what pace we were told to do.

10 PM

Strength and Conditioning 10:00 [3]

Monday Sep 20, 2010 #

9 PM

Running 21:00 [2] 3.6 km (5:50 / km) +70m 5:19 / km
shoes: Asics Running shoes

Again Run and Orienteering. Again with Jack Doyle, who got his first taste of night-o, actually his first taste of orienteering..
Totals: 49:33mins, 8.3km.

Orienteering 28:33 [2] **** 4.72 km (6:03 / km) +120m 5:22 / km
shoes: Asics Running shoes

Planned myself a course, pretty sweet run out of it. It helps knowing the place so well but still. Slow in a lot of places due to not finding feature or tracks disappearing and stuff. But happy! And yeah, sorry map quality is shite. printed badly and stuff. Can't find a way to export a course jpeg from purple pen..
QuickRoutes

C • You should be! 2

11 PM

Strength and Conditioning 10:00 [3]

Plan on this every night.

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