Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 18, 2011:

activity	#	time	miles		km		+m	load
Running	5	2:15:40	16.09	(8:26)	25.89	(5:14)		233.8
Orienteering	3	1:50:29	8.76	(12:37)	14.1	(7:50)		260.0
Strength and Conditioning	1	1:30:00						360.0
Total	6	5:36:09	24.85		39.99			853.8

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Sunday Sep 18, 2011 #

10 PM

Running 32:48 [2] 6.63 km (4:57 / km)
shoes: Asics Running shoes

Nice run. Felt good. Easy pace which turned out to be a little quicker than I though I was going. Didn't really want to go for this tun, but I couldn't let laziness win this battle. He doesn't get to win, not this year anyways.
Swedish translation

Saturday Sep 17, 2011 #

5 PM

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Inov8 X-Talons

Orienteering 37:15 [1] 5.13 km (7:16 / km)
shoes: Inov8 X-Talons

Really easy pace. Didn't feel tired, but not energetic either. Wasn't really in the mood so just jogged around. Also took a nice break in the middle of the course, just lay down in the calm seclusion and took in the scenery. Both were enjoyable. :P
Swedish translation

Friday Sep 16, 2011 #

1 PM

Note
(rest day)

At the moment I'm keeping Friday as a rest day. I haven't done proper training since last November and starting to do too much too quick would be a silly mistake. Don't want to miss out any time through injury or sickness if possible.
Swedish translation

C • Key move 6

Thursday Sep 15, 2011 #

5 PM

Running 13:44 [1] 2.62 km (5:15 / km)
shoes: Inov8 X-Talons

Jog down to clubhouse with Conor. Again we miss SM due to not being registered in time.

Orienteering 22:43 [4] 3.28 km (6:56 / km)
shoes: Inov8 X-Talons

Maybe not intensity 4, kind of between, again.
Ran another orienteering course which turned out to be rather short. Tried to run a bit quicker today, I need to be more used to this, and was happy with how I felt, running quite well. Lack of a compass meant I went offline to 2, wouldn't have cost too much as I caught myself at a reasonable stage, unfortunately the semi-open around 2 here was horrendous as well though, very slow going. I took a long time and pace really dropped. After this, it was all quite good, no real other mistakes. Happy days.
Swedish translation

Running 14:50 [1] 2.44 km (6:05 / km)
shoes: Inov8 X-Talons

Jog home, via shop for some meat fo' dinner! Needed to waste a bit of time anyways as I was definitely finished earlier than Conor and he had the key.

Wednesday Sep 14, 2011 #

8 AM

Running warm up/down 2:40 [1] 0.43 km (6:12 / km)
shoes: Jalas O' Shoes

Up early, had to meet the OLGY at their place at 7.30. Possibly the earliest I've ever trained at. Trained. Jog over to the start from where the buses parked.
Swedish translation

Orienteering 19:43 [2] 2.13 km (9:15 / km)
shoes: Jalas O' Shoes

Orienteering training with the OLGY. A qualifier race and final. Preperation for Middle SM this weekend. The qualifier race is run a bit easy, as in real life!? Had no compass, I've lost it somehow! This started quite well, a bad 45secs or so mistake at 3 though, and while I spiked the feature at 5, I couldn't find the control. Searched a little, went back, relocated, back in, no luck. Got caught up, then finally I spotted it, and left just before the other guy. Spent a lot of faffing, maybe 3mins or more lost. Went well for the next leg too, a really good spike, felt good, and finish.

Running 1:29 [1] 0.23 km (6:27 / km)
shoes: Jalas O' Shoes

Jog to second start.

Orienteering 30:48 [3] 3.56 km (8:39 / km)
shoes: Jalas O' Shoes

Really bad race in this final. Missed 45secs on number 1, just was right of it and looked at the wrong hills. Okay for a while, was a little off line (lacking my compass!) to 4 and ran along the wrong set of hills, turned in and found a control even though the area seemed off, it wasn't mine, I don't think. This put me way off to 5, made no sense. Conor caught me, having started ahead, and realised he'd done the same thing. I didn't realise, relocated to 5, but made no sense. Then messed up the long leg to 7 as well, miles off line, I figured it all as I was going and just adjusted the route, but still stopped to early and when I finally got there, Conor caught me again. Fairly nailed the rest of the course though, running quite quick towards the end as well, happy with that section.
This training had small controls in forest and descriptions, but not SI.

Quickroutes tomorrow (Friday) hopefully.

Running 2:37 [1] 0.41 km (6:23 / km)
shoes: Jalas O' Shoes

Jog back to buses with Conor. Last guys back :L

Tuesday Sep 13, 2011 #

Note

Maybe some quickroutes to follow from the orienteerings last week. Maybe.

6 PM

Running warm up/down 14:52 [1] 2.67 km (5:34 / km)
shoes: Asics Running shoes

Jog down and over to the spot. I like spots.

Running intervals 10:20 [5] 3.24 km (3:11 / km)
shoes: Asics Running shoes

2* 10x 30secs, 30secs rest. 5min jog betw. 2 sets.
Pretty hardcore, we have concluded Michal Hubacek is fast. Purty fast.
Anyways, good session, tiring, good though, still tiring nonetheless, good though.
Swedish translation for this session here

Running 5:28 [1] 0.83 km (6:35 / km)

The jog betw. sets.

Running warm up/down 12:52 [1] 2.39 km (5:23 / km)
shoes: Asics Running shoes

Slow jog around the clubhousey area. And a bit quicker home with the wind in our backs!

Monday Sep 12, 2011 #

7 PM

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

Pretty intense shit. Tough, little tight after, but not as bad as last week. Already improving! :)
Swedish translation here

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