Attackpoint - performance and training tools for orienteering athletes

Training Log: ColmM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	5	3:35:14	20.6	(10:27)	33.16	(6:29)	941	414.2
Orienteering	3	1:48:24	8.57	(12:39)	13.8	(7:51)	475	377.9
Strength and Conditioning	5	1:05:00						65.0
Total	11	6:28:38	29.17		46.95		1416	857.1

1:47

0:00

Sunday Jun 4 #

8 AM

Orienteering 10:41 [2] 1.59 km (6:44 / km) +42m 5:57 / km
ahr:152 max:172

11 AM

Running 27:25 [2] 4.51 km (6:05 / km) +116m 5:23 / km
ahr:160 max:199

Orienteering 44:02 [2] 5.79 km (7:37 / km) +272m 6:10 / km
ahr:166 max:185

Running 14:00 [2] 1.87 km (7:29 / km) +58m 6:29 / km
ahr:154 max:174

Saturday Jun 3 #

7 AM

Running 17:37 [2] 2.5 km (7:02 / km) +91m 5:58 / km
ahr:128 max:143

11 AM

Running 20:10 [2] 2.76 km (7:19 / km) +219m 5:14 / km
ahr:140 max:154 shoes: VJ Bold X

Orienteering 53:41 [5] 6.42 km (8:22 / km) +161m 7:26 / km
ahr:156 max:169 shoes: VJ Bold X

Running 16:14 [1] 1.81 km (8:58 / km) +42m 8:02 / km
ahr:145 max:169 shoes: Asics Gel Excite 9

Friday Jun 2 #

11 PM

Strength and Conditioning 5:00 [1]
(rest day)

Travel day

Thursday Jun 1 #

10 PM

Strength and Conditioning 5:00 [1]
(rest day)

Planned to do some o-intervals on the Scottish Middles map that Aidan kindly lent me. Started driving out, but had been feeling pretty rotten all day and decided it was being a bit silly to go, so turned around when nearly out of Edinburgh and just came home.
Coming home from the meadows last night my throat got a bit scratchy again, and then I slept quite badly waking up in sweats and very phlegmy. Then just feeling a bit wrecked today.
Thought I'd kept it easy enough since the weekend, but probably needed a bit more rest. Don't seem to be able to avoid getting ill recently.
I will just take it very easy from here until the weekend.

10 PM

Strength and Conditioning 15:00 [1]

Tuesday May 30 #

6 PM

Running 56:37 [2] 9.28 km (6:06 / km) +154m 5:38 / km
ahr:138 max:190 shoes: Asics Gel Excite 9

Easy sunny miles with Ali & Thomas

11 PM

Strength and Conditioning 15:00 [1]

Monday May 29 #

5 PM

Running 1:03:11 [2] 10.42 km (6:04 / km) +263m 5:23 / km
ahr:155 max:187 shoes: Asics Gel Excite 9

Nice run with a decent crew. Ali, JT, Dash, Thomas, Dan, Max, and Lizzie & Pippa briefly.
Up Purko's to the top, a lovely sit down on top, and then more sitting down and one-bounce om the meadows for a good while after.
Delightful weather, very sunny.

10 PM

Strength and Conditioning 25:00 [1]

More ankle work.
Ant tib has been tight ever since football last night, so finally got out the foam roller for a few minutes - which was suffering.
Ankle feeling much better this morn for it.
- Squats
- Lunges
- SL Squats
- calf raises
- balance work
- inside, outside and upward ankle movements
- rolling
- stretching
- massaging the ankle with some ibuporfen gel where the tissue has built up most.

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1,410w, 5d: wmoc 2050 Y
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Injuries

Sick	Cold	21+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Running + Orienteering	500:00:00		5000km
actual:	196:14:37	39%	1923.7km	38%
projected:	462:07:20	92%	4530km	90%
Total					100000m↑
actual:					43648m↑	43%
projected:					102784m↑	102%

Reports

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My DOMA!

Mar 15, 2041 [927w, 5d]: Since the 15th of March 2011?
Jun 17, 2050 [1,410w, 5d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
Jan 24, 2240 [11,303w, 5d]: