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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 25, 2013:

activity # timemileskm+mload
  Running4 2:09:29 16.43(7:53) 26.44(4:54)253.6
  Orienteering2 1:18:01 6.74(11:34) 10.85(7:11)176.3
  Cycling: Commute3 1:304.5
  Total8 3:29:00 23.17 37.29434.4

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Monday Nov 25, 2013 #


10:39 on Saturday is solid for me at the moment. 10:40, is 10:00 3km pace, but continued for the extra 200m. So, can assume I would go under 10:00 I'm sure.
Noticing that endurance and strength-wise in orienteering I find that after consistent training, it takes a while, but you notice reasonably big jumps at a time. And it takes another while for that next jump.
However for me, I've noticed speed slowly increases with training. Those big jumps just ain't there. Interesting.
12 PM

Cycling: Commute 30 [3]

Sunday Nov 24, 2013 #

11 AM

Running warm up/down 4:00 [1] 0.8 km (5:00 / km)
shoes: Asics Gel-Fuji Fellrunner

Orienteering 49:08 [3] 5.71 km (8:36 / km)
shoes: Inov8 X-Talon 212 - 2013

Glendoo East.
Newish area to me and really enjoyed it. Was distracted by having to get home quick to make the Ireland match, and made a silly mistake early on. Ran on for bits, messed around a bit. Didn't have time to finish the course.

Saturday Nov 23, 2013 #

1 PM

Running warm up/down 25:11 [1] 4.38 km (5:45 / km)
shoes: Asics Gel-Fuji Fellrunner

Warm up with Jack McL and then some strides on my own. In my head there was an extra mile until my run and I almost missed my start! Luckily, he was slower than I expected.

Running race 10:39 [5] 3.2 km (3:20 / km)
shoes: Asics Gel-Fuji Fellrunner

IUAA Road Relays
UCD 'C' Team, 4th leg, 2mile.

Team was doing pretty well through first 2 legs, fell back a bit on 3rd leg, but we were still middle of the field, and 2nd best 'C' team, as far as I know.
Went out not really knowing what sort of time I'd do, or hope to do. Knew I'd been 11:14 at Colours on a supposedly "long" course. So, wanted to make sure I was sub-11, and go from there. I would have been really happy with 10:30 too.
So, 10:39, I am happy with! A good time for me, and slowly making good progress. 14th of 30 on the leg.

Found the run alright. Started running, and usually for me, I found myself unable to guage how quickly I was/should be running. Felt like I was running quickly, but not too fast. Felt pretty good. Went through 1 mile in 5:18, and figured then that the pace was good. Started to feel the pace in my legs shorlty after, and knew as I wouldn't be running the start of this mile as quickly as the last, I'd have to push harder. I did. Worked hard through to the end, and pleased with result.


Running warm up/down 16:14 [1] 2.67 km (6:05 / km)
shoes: Asics Gel-Fuji Fellrunner

Warm down with Jack McL, then with eoinmcc for a bit (who put in a storming time today), and joshosh (also nice running) at the end too.

Friday Nov 22, 2013 #


Last couple of weeks have just been weak because of what time of year it is. They were planned to be low volume, but it still feels shit and guilty at this time of year. At least my legs are rested.

Thursday Nov 21, 2013 #

9 PM

Running warm up/down 7:02 [1] 1.38 km (5:06 / km)
shoes: Asics Gel-Fuji Fellrunner

Running tempo 9:40 [4] 2.24 km (4:19 / km)
shoes: Asics Gel-Fuji Fellrunner

Basically stretching the legs ahead of Saturday. Hill tempo type session I did a month or so ago. Fast uphill, then steady pace back around loop. Did 6 loops only this time.

Running 12:05 [1] 2.02 km (5:59 / km)
shoes: Asics Gel-Fuji Fellrunner

Wednesday Nov 20, 2013 #

(rest day)

Keep 'em fresh.
11 AM

Cycling: Commute 30 [3]

Tuesday Nov 19, 2013 #

11 AM

Cycling: Commute 30 [3]

4 PM

Orienteering 28:53 [1] 5.14 km (5:37 / km)
shoes: Asics Gel-Fuji Fellrunner

Easy jog around the UCDO training with lorrieq.
6 PM

Running warm up/down 20:16 [2] 3.68 km (5:30 / km)
shoes: Asics Gel-Fuji Fellrunner

Running (UCDAC) 10:46 [4] 3.84 km (2:48 / km)
shoes: Asics Gel-Fuji Fellrunner

20 * 200m, 45s rest.
Basically long strides session before the weekend. Just as we were finishing the last one I could feel my felt starting to breathe that little bit heavier, but managed for this fine, as they weren't crazy quick. Legs felt nice. Really enjoyed this session. Should mention I think the 200m mark is about 5-10m short.

Times: 32, 34, 32, 33, 31, 33, 34, 33, 30, 32, 31, 32, 30, 32, 30, 32, 30, 32, 30, 32.

Legs were quite tender after yesterday's gym session, and this did a world of good for them. Still tender, but much better stretched out. Need to roll more.

Running warm up/down 13:36 [1] 2.23 km (6:06 / km)
shoes: Asics Gel-Fuji Fellrunner

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