Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 3, 2010:

activity # timemileskm+mload
  Orienteering3 2:08:47 12.87(10:00) 20.71(6:13) 70010 /11c90%471.9
  Running5 1:43:37 13.13(7:54) 21.13(4:54) 410317.7
  Cycling: Commute1 15:00 5045.0
  Total5 4:07:24 26.0 41.84 116010 /11c90%834.6

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 3, 2010 #

Note

12 PM

Running warm up/down 10:00 [1] 1.67 km (6:00 / km)
shoes: Inov8 X-Talons

Orienteering 23:50 [5] *** 4.5 km (5:18 / km) +200m 4:20 / km
spiked:10/11c shoes: Inov8 X-Talons

Orienteering in carrickgolligan, course was grand, couple of nice spots. Missed a really easy control stupidly but grand otherwise.

Orienteering 59:10 [4] **** 8.0 km (7:24 / km) +400m 5:55 / km
shoes: Inov8 X-Talons

Times for courses are 1723, 1408, 1349, 1351.. not that they matter.
Good courses, spiking some features, others hard to see or know. Pretty happy, nice forest with plenty of technical bits.

Saturday Oct 2, 2010 #

Note

don't think i'm gonna squeeze in a run today as my weekend just got insanely hectic.. they should be okay most other weekends though.. i hope.
don't mind too much today as twas an easy week anyway.

Friday Oct 1, 2010 #

Note
(rest day)

Thursday Sep 30, 2010 #

6 PM

Running warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Inov8 X-Talons

Running hills 22:11 [5] 4.06 km (5:28 / km) +300m 3:59 / km
shoes: Inov8 X-Talons

15x hill reps, jog back down as rest on the usual hill
Times up: 32, 32, 33, 32, 31, 32, 32, 31, 30, 30, 29, 30, 30, 31, 30
Times down: 62, 61, 59, 63, 63, 62, 61, 62, 63, 57, 56, 60, 62, 63
found this tough on legs, big step from 12 to 15.. but really good session.
Will probably mix it up in future some weeks 12 some 15, depending on how they feel.

Wednesday Sep 29, 2010 #

9 PM

Running 17:10 [2] 3.53 km (4:52 / km) +50m 4:32 / km
shoes: Inov8 X-Talons

Totals: 38:36mins, 7.54km, 5:07/km
jog over and back to starting point with another map of a jog.

Orienteering 21:17 [2] 4.01 km (5:18 / km) +100m 4:43 / km
shoes: Inov8 X-Talons

grand jog, found it hard again to find where the next control is cos it's planned badly, but this is on purpose to make sure i stay sharp as just normal orienteering i know it too well, so missed a few things and had to stop a few times to read it too.
New ink cartridge for map, but quickroute is pointless as i have overcrowded this map. i still did it just for the sake of it anyways.
QuickRoutes

Tuesday Sep 28, 2010 #

Note

cool, easy week this week, so it's the intervals i did tonight, hills again on thurs, whatever happens on saturday maybe pace run with club but replacing the other intense pace run on wednseday with either another rest or another easy run. As well as a sweeet sesh on sunday... cos Cillín's not there
6 PM

Running warm up/down 11:10 [1] 1.95 km (5:43 / km)
shoes: Asics Running shoes

Running (Rathfarnham WSAF) 22:21 [5] 6.0 km (3:44 / km) +20m 3:40 / km
shoes: Asics Running shoes

3x2km's, rest of 2mins.
Coach wasn't really sure what to do with me and Jack tonight as everyone else was doing an easy jog after the 5k on sunday.
so he left it at a fairly easy 2k's session, giving us a refreshing 2mins rest and only 3 to do..
Times: 755, 712, 714
The 2 of us laughed and joked a lot during the 1st one rather stupidly but twas funny, although left are time awfully lacking. We pushed for the next 2, but i was wrecked for whatever reason so twas bloody tough keeping that pace up. Good to see he 'aint far ahead though.
C • 1
C • keep them consistent!! 6

Cycling: Commute 15:00 [3] +50m
shoes: Asics Running shoes

Monday Sep 27, 2010 #

Note

been checking out future events..
For starters, next Sunday- Carrickgollogan or Griffen Valley? neither look great, but there's probably slightly more potential in Carrickgollagan.
C • Carrickollogan 17
9 PM

Running 18:45 [2] 3.52 km (5:20 / km) +40m 5:02 / km
shoes: Asics Running shoes

Run around with some orientation in the middle.
Totals:
44.15mins, 7.92km, 5:40/km

Orienteering 24:30 [3] 4.2 km (5:50 / km)
shoes: Asics Running shoes

Accidentally stopped watch after 10mins, but having the general pace i can work this out. Unfortunately you only get half a quickroute but sure.. it probably makes it less confusing anyway. Did whole course though in reality, again sorry about quality but we're getting new ink cartridges soon so...

QuickRoute

« Earlier | Later »