Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Mar 11, 2012:

activity	#	time	miles		km		+m	load
Orienteering	3	4:24:40	25.61	(10:20)	41.22	(6:25)		598.6
Running	6	2:49:36	20.28	(8:22)	32.64	(5:12)		311.0
Strength and Conditioning	1	1:30:00						270.0
Swimming	1	25:00						50.0
Total	8	9:09:16	45.89		73.86			1229.7

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Sunday Mar 11, 2012 #

1 PM

Running warm up/down 16:18 [1] 2.88 km (5:40 / km)
shoes: Inov8 Roiclite 285 - Red

These shoes feel way better than my other ones, they just feel so much faster, and free!

Running intervals 9:46 [5] 3.2 km (3:03 / km)
shoes: Inov8 Roiclite 285 - Red

Down at the track. Michal wanted to do a test to see how long he could run 3:00/km, because he wants to do 9:00 for 3km for their JWOC selections. Conor did a 3km. And knowing I wouldn't keep Michal's pace for long, I did 8x400m with Johan, in 2½ minute pieces, so if you took 75secs you got 75secs rest, slower and you got how ever much less rest.
He lead the first, 3rd, 6th and 8th, and I lead the others. We timed it so that Michal could join in with us during his test, as the pace was about the same, but he didn't want to lead.
Anyways, Johan did the 1st too slowly, but the rest were fine.
Times: 77, 72, 73, 73, 74, 72, 72, 71.
I felt ok for the most part, which was good news. And they were pretty quick, but I felt like I couldn't run these much faster than this. Also good to be running a little better than Johan for a change! :)

C • first too slowly 4

Running warm up/down 12:19 [1] 2.1 km (5:52 / km)
shoes: Inov8 Roiclite 285 - Red

Jog back home with Conör.

Saturday Mar 10, 2012 #

9 AM

Running warm up/down 9:48 [2] 1.97 km (4:58 / km)
shoes: North Face Trail/Road shoes

Orienteering 1:25:19 [2] 11.78 km (7:15 / km)
shoes: Inov8 Oroc 280

We started, the usual Lördagsträning, but I felt bad. I hung on to the group for the short first section and some of the first loop, but I wasn't really navigating. I dropped off then, and ran the rest of the loop mainly alone, at least the navigation was really good then. But at the end of this loop Sebbe and I just headed back, I just didn't have any energy.

12 PM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: North Face Trail/Road shoes

After a long rest, some chilling, some food, and watching the 50km x-country World Cup, I jogged home from the clubhouse, and I felt ok now.

Friday Mar 9, 2012 #

5 PM

Swimming 25:00 [2]
(rest day)

625m

Thursday Mar 8, 2012 #

Orienteering 1:50:03 [2] *** 18.53 km (5:56 / km)
ahr:153 max:176 shoes: Inov8 Oroc 280

Very fun long course with the olgy. I felt like I was orienteering really well too, but this is often the case when we're not running so fast. No controls in the forest, so I did actually hit the wrong boulder on one of the more northerly controls it seems. And I'm not sure if I hit the right boulder on one of the eastern controls on the southern loop. But otherwise it was generally really good.
Ran with Michal for a good few sections, which was enjoyable. We did the 2nd loop backwards, so we went alternated controls and went a little quicker to make sure we finished the loop at the same time as the main group.

Map

C • Map 6

Wednesday Mar 7, 2012 #

6 PM

Running warm up/down 13:00 [1] 2.22 km (5:51 / km)
ahr:132 max:165 shoes: Inov8 Oroc 280

Orienteering 1:09:18 [3] 10.91 km (6:21 / km)
ahr:156 max:174 shoes: Inov8 Oroc 280

Nattcup del 8. Night, mass start and that, gaffled.

Started at a pretty quick pace, I kind of tried to keep up more than I usually do, so when we hit the road about halfway I was hanging just off the back. I feel off as we got closer, and when I got near 1, I thought it was to the left and ran that way, but then hesitated and saw Leif coming from the right, clearly having just hit the control, but he was running the middle, so he had hit my 8, and I went there, and this was an annoying mistake... maybe lost 2mins-ish. Maybe I should have taken the path the whole way for 2, but the open was quite nice, didn't watch my compass enough when I entered the forest though. Was a bit slow along the rough stuff to 4, but the navigation went quite well. 5 I got stuck in some greeny stuff and went way off line, I got it ok in the end, but it was a mistake again, probably like another 2mins. The rest went fine, I was orienteering alone for the most part, but mixing in with a couple of different people at times. I also took the wrong route to 8. It went a bit better though, and it was fun.

Results and map, even though it is a bit confusing the map due to hitting 8 first.

Running warm up/down 4:47 [2] 1.0 km (4:47 / km)
ahr:142 max:154 shoes: Inov8 Oroc 280

Jag back with Magnus and another guy.

Tuesday Mar 6, 2012 #

6 PM

Running warm up/down 11:45 [1] 2.14 km (5:29 / km)
shoes: North Face Trail/Road shoes

Running 15:51 [5] 4.01 km (3:57 / km)
shoes: North Face Trail/Road shoes

We were supposed to do an 8k test run, like every month, but I couldn't make myself run, so I just stopped after the first lap.

Running 11:32 [1] 2.05 km (5:38 / km)
ahr:127 max:139 shoes: North Face Trail/Road shoes

Monday Mar 5, 2012 #

6 PM

Running 40:06 [1] 6.69 km (6:00 / km)
ahr:134 max:158 shoes: North Face Trail/Road shoes

with Michal and Conor

Strength and Conditioning 1:30:00 [3]
shoes: North Face Trail/Road shoes

Running warm up/down 12:24 [2] 2.38 km (5:13 / km)
ahr:134 max:152 shoes: North Face Trail/Road shoes

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