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Training Log Archive: ColmM

In the 7 days ending Jan 15, 2012:

activity # timemileskm+mload
  Running5 2:53:22 17.93(9:40) 28.85(6:01) 803545.3
  Orienteering2 2:18:43 11.48(12:05) 18.48(7:30) 236426.1
  Swimming1 50:00125.0
  Strength and Conditioning2 30:0080.0
  Total8 6:32:05 29.41 47.33 10391176.4
averages - sleep:8.4

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Sunday Jan 15, 2012 #

10 AM

Note
slept:8.0 (rest day)

Don't want to go back into full activity too quickly because I didn't keep it up over Christmas, so a rest day, but I will swim today instead, I will hopefully swim a bit more from now on.
12 PM

Swimming 50:00 intensity: (25:00 @2) + (25:00 @3)

Headed down to the pool. 50lengths. I think that's 1km, maybe 1.25km.
44 front crawl, 6 breast stroke. I'm really not great at this sport, hopefully I can improve it this year!

Saturday Jan 14, 2012 #

9 AM

Note
slept:7.5

Dang. My laptop weirded out on me. It's all just... vista. Annoying, I can't get all the raw details from today's training at the moment. But I will. Also annoying because I was updating my food diary training plan and review, it just makes everything way more awkward. Ah well.

Orienteering 1:27:46 intensity: (1:26 @2) + (23:58 @3) + (1:02:22 @4) 13.9 km (6:19 / km) +236m 5:49 / km
ahr:163 max:178 shoes: Inov8 Oroc 280

Saturday training with the club. Pretty large crowd, a little late, so I didn't get a map with the course, and instead used a 1:15 old map and tried to follow where we were as much as possible. Went badly for one section but the rest I was happy with being able to keep up with the map.

Running 9:15 intensity: (36 @2) + (1:28 @3) + (7:11 @4) 1.98 km (4:40 / km) +14m 4:31 / km
ahr:163 max:174

12 PM

Running 10:59 intensity: (49 @1) + (1:11 @2) + (5:37 @3) + (3:22 @4) 1.95 km (5:38 / km) +20m 5:21 / km
ahr:149 max:171

Friday Jan 13, 2012 #

9 AM

Note
slept:9.0

1 PM

Running 10:14 intensity: (32 @1) + (1:34 @2) + (8:08 @3) 2.02 km (5:04 / km) +7m 4:59 / km
ahr:142 max:153 shoes: North Face Trail/Road shoes

Running 18:07 intensity: (21 @1) + (1:27 @2) + (2:46 @3) + (8:54 @4) + (4:39 @5) 4.67 km (3:53 / km) +88m 3:33 / km
ahr:167 max:187 shoes: Inov8 Roiclite 285 - Red

Type of Max HR test. Worked better than last time. Essentially intervals though. All alone.
2x2mins (90%), 2x3mins (95%), 2x4mins (100%). 90-100secs rest.
Tough, tough as hell. But I've got my Max HR to be about 190, that's what I'm calling it now anyways.

Running 11:42 intensity: (23 @1) + (1:00 @2) + (6:07 @3) + (4:12 @4) 2.06 km (5:41 / km) +3m 5:38 / km
ahr:151 max:167 shoes: North Face Trail/Road shoes

Gruesome wind on the way home.
5 PM

Strength and Conditioning 20:00 [3]

Thursday Jan 12, 2012 #

9 AM

Note
slept:9.0

2 PM

Running 1:40:18 intensity: (41 @1) + (25:27 @2) + (29:18 @3) + (35:09 @4) + (9:43 @5) 13.91 km (7:13 / km) +671m 5:49 / km
ahr:157 max:195 shoes: Inov8 Oroc 280

Back on Kvarntorp with Olgy.
It's good to be home.

Wednesday Jan 11, 2012 #

Note

OK, 3 new pairs of shoes in the last while, that's cool.
8 AM

Running warm up/down 7:12 [1] 1.14 km (6:19 / km)
shoes: Inov8 Oroc 280

Orienteering 32:41 [2] 2.79 km (11:43 / km)
shoes: Inov8 Oroc 280

Compass exercise. Started badly, missed 1, and then missed 2 really badly, really really. Finally relocated, but this wandering meant the pace was very low in the end.

Orienteering 18:16 [2] 1.79 km (10:12 / km)
shoes: Inov8 Oroc 280

Corridor-O. Started really quite well, quite stop-starty though. I was rushed and had to cut out a large section to make it back in time. Was a little tricky trying to link back up with the corridor.

Maps to come.

Running warm up/down 5:35 [1] 1.12 km (4:59 / km)
shoes: Inov8 Oroc 280

Jog back with Conor.
10 PM

Strength and Conditioning 10:00 [2]

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