Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 11, 2011:

activity	#	time	miles		km		+m	load
Orienteering	4	3:09:50	15.84	(11:59)	25.5	(7:27)		516.8
Running	4	2:18:29	14.78	(9:22)	23.79	(5:49)		245.9
Strength and Conditioning	1	1:30:00						360.0
Total	6	6:58:19	30.63		49.29			1122.6

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Sunday Sep 11, 2011 #

7 PM

Running warm up/down 10:56 [1] 2.0 km (5:28 / km)
shoes: Jalas O' Shoes

Jog over to that place again.

Orienteering 25:35 [3] 3.49 km (7:20 / km)
shoes: Jalas O' Shoes

Tried last night's Night-O with daylight on my side. We kicked ass, he helps me more than night, don't like him.

Running warm up/down 10:33 [1] 1.91 km (5:31 / km)
shoes: Jalas O' Shoes

Back to the gaf.

Saturday Sep 10, 2011 #

10 AM

Note

Home alone for the weekend. Everyone else has gone to SM, but Conor and I didn't register for the club or enter before the deadline. Just us in Hallsberg for the weekend.

9 PM

Running 9:54 [1] 1.96 km (5:03 / km)
shoes: Inov8 X-Talons

Back here again.

Orienteering 39:30 [2] 3.75 km (10:32 / km)
shoes: Inov8 X-Talons

Started reasonably, along the tracks section, really struggled with the whole Night-O aspect though, and was reduced to a walk on many an occasion. Tough going.

Running 9:44 [1] 1.94 km (5:01 / km)
shoes: Inov8 X-Talons

Back.

Thursday Sep 8, 2011 #

6 PM

Orienteering 55:45 [4] 9.45 km (5:54 / km)
shoes: Inov8 X-Talons

Intensity: 3.5
Run round the map with Conor. Borderline 3 or 4 in intensities. Borderline Orienteering or Running. I've rounded up in both cases.
Conor was leading at the start, and struggled to keep contact at this pace, twas' quite quick, considering the terrain isn't that amazingly fast. Kept contact for the first third and last third, for the middle I struggled, partially because we spent some of this time off my map and only on Conor's.

Wednesday Sep 7, 2011 #

6 PM

Running 16:32 [2] 2.39 km (6:55 / km)
shoes: Jalas O' Shoes

Jog down to the clubhouse to meet Conor for a D.I.Y. orienteering course, turns out I got an old one. I also may have got a bit lost on the way :L

Orienteering 1:09:00 [2] 8.81 km (7:50 / km)
shoes: Jalas O' Shoes

Conor and I did seperate trainings. A very easy run around, nice to get onto the map, especially at 1:15. Not very many mistakes, but very hesitant and a lot of uncertainty due to no controls and the detail. Slow pace the whole way around. Some sections have changed since this one was updated in 2005, incl. the odd felled area and that sort of stuff, generally vaguer terrain than used to. Very enjoyable, and underfoot not as gorgeous all over as I had initially expected.
Even in a nice enough mood to include a quickroute.

QuickRoute

Running warm up/down 12:11 [2] 1.99 km (6:07 / km)
shoes: Jalas O' Shoes

Jog home.

Tuesday Sep 6, 2011 #

6 PM

Running warm up/down 26:14 [2] 4.75 km (5:31 / km)
shoes: Inov8 X-Talons

Jog down to clubhouse (2km), and jog with others as warm up (do the maths).

Running hills 10:00 [5] 2.58 km (3:53 / km)
shoes: Inov8 X-Talons

10x1min hill reps, 2min rest jog back down. "Only 10 this week because of SM this weekend", essentially get as far as you can in 1 minute, not easy. Some good guys in the OLGY, a good 10m ahead per interval, at least. I made about 250m each time, got slightly further as it went on.. Whacked at the end!
Wonder how many we do next week.. :L

Running 20:00 [1] 2.25 km (8:53 / km)
shoes: Inov8 X-Talons

The 2 min rest jog back down..

Running 12:25 [2] 2.02 km (6:09 / km)
shoes: Inov8 X-Talons

Slower jog home.

Monday Sep 5, 2011 #

7 PM

Strength and Conditioning 1:30:00 [4]
shoes: Asics Running shoes

Guess I'm back then..
Well, not really, I just moved, so definitely not back. But back on this!
Good session couple o' hours after Conor collected me at the train station. Tough going, twill' be good overall! Some bloody nice people here..

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