Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m		load
Orienteering	2	2:35:12	11.13	(13:57)	17.91	(8:40)	750	40c	358.0
Running	5	1:55:07	12.24	(9:24)	19.7	(5:51)	468		205.1
Strength and Conditioning	2	22:30							67.5
Total	7	4:52:49	23.37		37.61		1218	40c	630.6

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Sunday Jan 8, 2017 #

12 PM

Running 39:26 [2] 7.88 km (5:00 / km) +70m 4:47 / km

Went out to do 40mins with the lads, got most of the way through and my achilles tightened right up again, and had to hobble back home.
Probably for the best I'm not going to the training camp this week.
Will take it very easy instead, freshen the legs and hopefully loosen it out.

Saturday Jan 7, 2017 #

Note

also new garmin, fun.

5 PM

Running 30:21 [2] 6.23 km (4:52 / km) +40m 4:43 / km

Easy round the Meadows with Will, after an afternoon at the cross country.
Still feeling pretty much nothing, maybe some residual tightness, but pretty positive.

Friday Jan 6, 2017 #

Note

Quick 2017 goals summary, brief:

After 2016 having been mostly training focused, I've built an alright base now, so there's room to take some racing a bit more seriously.

I'm going to put down a lot of goals here, and just try to get as many as possible, but I expect not all.

Training:

Mileage: 4000km - Repeat last year. Ideally I'd like to get more than this done (maybe 4800km / 400km pm), but in reality I would be happy with this, and it leaves some allowances.

Climb: 100,000m (This should be suitably tough, this year more hills would be nice rather than miles)

Orienteering: 2500 controls

Hours: 450

Times:

800m - 2:00

1500m - 4:10

Mile - 4:30

3km - 9:00

5km - 16:00

10km - 33:30

Races: (main races I'd like to do well in)

BUCS (both races - go for gold in relay?)

JK Overall (Top 10)

IOC Middle & Long (Gold)

WOC (forest)

Good to get a list out.

C • climb 3

1 PM

Running 20:19 [1] 3.23 km (6:17 / km) +30m 6:00 / km

Really really easy run with Clo as a tester.
Nothing noticebale.

Thursday Jan 5, 2017 #

3 PM

Strength and Conditioning 7:30 [3]

Wednesday Jan 4, 2017 #

Note

Not sure what the scéal is with my achilles now. Had half-decided yesterday that since it had seized up a lot, that this would be a good time to take a few days off and let my legs rest, and I already have 2016 in the bag, so I'm not too bothered about the running streak anyway.

But today I can't feel anything, and it feels the best it's felt in the last week, so the temptation to get out & get something done, and keep the streak is quite real.

6 PM

Note
(rest day)

It is with a heavy heart

C • Nooooooo :( :'( 4

10 PM

Strength and Conditioning 15:00 [3]

Core & exercises

Tuesday Jan 3, 2017 #

Note

Senior Squad weekend was very enjoyable, and a great 2 days training, big thanks to Hugh & Shane for the work.

10 AM

Running 9:03 [2] 1.02 km (8:53 / km) +92m 6:07 / km

Orienteering 49:23 4.28 km (11:32 / km) +174m 9:35 / km
3c (injured)

Started out on the 9k course, moving well enough early on, bit of an error on 2, but not serious.
Felt the achilles seize up going to 3, couldn't comfortably go on, so hobbled home.
Achilles has been tight the last week since the Macgillycuddy reeks, so yesterday in terrain was probably too much.

Monday Jan 2, 2017 #

11 AM

Running 11:07 [2] 1.01 km (11:00 / km) +189m 5:41 / km

Orienteering 14:17 [3] 1.75 km (8:11 / km) +163m 5:35 / km
6c

gaffled head-to-head with Corbett & eoinmcc

Orienteering 10:00 [1] 0.56 km (17:50 / km) +95m 9:39 / km

line-o to 2nd start

Orienteering 13:39 [3] 2.05 km (6:40 / km) +88m 5:29 / km
6c

star head-to-head courses with Eoin & Cillín

Running 4:51 [1] 0.32 km (15:12 / km) +47m 8:45 / km

Orienteering 28:47 [2] 3.42 km (8:25 / km) +97m 7:22 / km
15c

control pick, very nice in the sun.

Orienteering 39:06 5.86 km (6:40 / km) +133m 6:00 / km
10c

"Downhill" race back to the bottom of the mountain.
Started at a nippy oul pace, but was messy orienteering, and took the 2nd half very easy, but it didn't cut out the mistakes, and got messier towards the end, but thankfully had Eoin to save me once or twice.

30s to 1min lost on 1, 2, 4, 8, 9, each.

Still tricky map & course and avoided big errors, scappiness accepted given it's my first session back since October.

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