Attackpoint - performance and training tools for orienteering athletes

Training Log: ColmM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	8	7:05:22	54.06	(7:52)	87.0	(4:53)	552	933.3
Orienteering	2	1:44:03	9.92	(10:30)	15.96	(6:31)	422	368.9
Strength and Conditioning	1	5:00						5.0
Total	9	8:54:25	63.98		102.96		974	1307.1

1:54

0:00

Wednesday May 5 #

5 PM

Running 24:13 [2] 5.02 km (4:49 / km)
ahr:138 max:154 shoes: Asics Gel Nimbus Lite 2

Running 34:25 8.95 km (3:51 / km)
ahr:158 max:181 shoes: Asics Tartherzeal 6

Track with OUCCC.
2x 200m at ~5k pace to warm into it, in 36 & 37.
6 x split ks - 500m @ 5k pace / 200m float / 300m @1500m pace, as a guide at least.
Interesting session, but a lot of fun and good work which I think will benefit my speed. Kept it controlled, so not going crazy on the 3s, but moving well throughout. Good group with Marcus & Joe.

Splits:
99 / 46 / 55 - 3'20
95 / 48 / 54 - 3'18
95 / 50 / 54 - 3'19
94 / 50 / 54 - 3'19
93 / 52 / 54 - 3'20
92 / 48 / 54 - 3'15

Running 28:16 [2] 5.1 km (5:33 / km) +6m 5:31 / km
ahr:125 max:147 shoes: Asics Gel Nimbus Lite 2

Tuesday May 4 #

5 PM

Running 17:38 [2] 3.24 km (5:27 / km) +12m 5:21 / km
ahr:110 max:126 shoes: inov8 x-talon 212

Orienteering 47:21 [3] 7.32 km (6:28 / km) +91m 6:06 / km
ahr:125 max:151 shoes: inov8 x-talon 212

Some orienteering on the Nettlebed map.
I could only get the map printed in black & white at school, but it worked alright. Decent area really, and I had planned a quick middle distance style course. I was a bit put off by some "private - no access" signs as soon as I left the track at the start and moved sheepishly through the forest wary of running into someone, and there were quite a few empty work vehicles.
But, got into it a bit more and got some nice orienteering in. Some mistakes and some uncertainty in places, but some good sections too. Just good to be doing stuff on a map and building on routines but again, a tad distracted by the circumstances to get the full benefit.
Will try and plan ahead and maybe print some decent maps in a shop somewhere before next week.

Running 17:37 [2] 3.05 km (5:47 / km) +33m 5:29 / km
ahr:118 max:138 shoes: inov8 x-talon 212

11 PM

Strength and Conditioning 5:00 [1]

Didn't fit in yoga today or yesterday, so made sure I at least did some exercises before bed.

Monday May 3 #

10 AM

Running 36:02 [2] 7.09 km (5:05 / km) +87m 4:48 / km
ahr:125 max:138 shoes: Asics Gel Nimbus 22

Easy morning loop, been too long.

4 PM

Running 1:03:01 [2] 13.29 km (4:44 / km)
ahr:122 max:152 shoes: Asics Gel Nimbus 21

Club run, was glad I could sign up because the weather was foul and I needed a group today.

Sunday May 2 #

9 AM

Running 1:54:11 [2] 24.07 km (4:45 / km) +207m 4:33 / km
ahr:146 max:177 shoes: Asics Gel Nimbus 21

Long run with the XC club which was good times. Good group and decent route around Boar's with some extension down by the river which I've not done before.
Not quite as much volume this week as planned, but feeling good so no complaints.

Saturday May 1 #

1 PM

Running 6:27 [2] 0.9 km (7:09 / km) +80m 4:57 / km
ahr:125 max:138 shoes: inov8 x-talon 212

Orienteering 56:42 [4] 8.64 km (6:34 / km) +331m 5:30 / km
ahr:155 max:183 shoes: inov8 x-talon 212

Cooper’s Hill O - 2nd to Adam Potter by a little under 1min.

Was feeling a little groggy, so opted not to push too hard and focus on the orienteering. Can’t say that was overly necessary as the course wasn’t the most challenging, but still it was a fun area.
Navigation pretty good on the whole, but I did make 2 mistakes on #16, ~20sec, and #24, ~30sec. Looks like I likely also lost time on the route to 16 as well which would account for a bit more there, as I probably went too far round on the track.
Both my mistakes came on legs that I saw took more navigation, but I probably failed still to give them the love they deserved.
There were lots of other cases where I felt I did well to go through the processes correctly, and I used the compass more appropriately today which was good. Struggling a little to read some fine detail, but that could just be my first run on 1:10k.
Also a bit distracted out there running through arguments in my head from discussions last night on setting vs mixed-ability, didn’t come up with any new groundbreaking opinion, and somehow also didn’t make any really bad nav errors in the process.
Focus gets added to the list to work on.
Pretty happy to be close to Adam while not feeling I was fully going for it, think the terrain-strength is coming on because I did reckon I was moving pretty well despite feeling somewhat comfortable.
Ran into Magic afterwards which was a pleasant surprise! Don’t expect to see many people I know at these events, and certainly not Irish orienteers.

C • Irish abroad 2

Running 13:40 [2] 2.18 km (6:15 / km) +38m 5:45 / km
ahr:140 max:174 shoes: inov8 x-talon 212

8 PM

Running 14:12 [2] 2.6 km (5:27 / km)
ahr:130 max:165 shoes: Asics Gel Nimbus Lite 2

Running race 6:16 [5] 2.0 km (3:08 / km)
ahr:162 max:181 shoes: Asics Tartherzeal 6

An effort at the reservoir for the IOC relay virtual 2k.
Pretty solid effort, but slower 2nd km but makes sense since it had a 180 turn in it, so I probably actually paved it pretty well. Felt tough, but time was probably better than I hoped for.
Ran 6’03 last year, but I was in Lockdown and gave it more focus and effort. I also never fully investigated, but the course last year had more potential for a bit of generous gps.
Think this was a good effort this evening anyway!

Running 14:35 [2] 2.39 km (6:06 / km) +2m 6:05 / km
ahr:125 max:149 shoes: Asics Gel Nimbus Lite 2

Friday Apr 30 #

6 PM

Running 34:49 [2] 7.12 km (4:54 / km) +87m 4:37 / km
ahr:125 max:178 shoes: Asics Gel Nimbus 21

Squeezing in an easy jog. Still a little calf tightness, but not too much.

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8w, 4d: World Orienteering Championships 2021 ?
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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]	550:00:00		6000km		100000m↑
actual:	200:22:32	36%	2239.4km	37%	23072m↑	23%
projected:	585:05:48	106%	6539km	108%	67370m↑	67%

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Jul 5 [8w, 4d]: ? - World Orienteering Championships 2021
Mar 15, 2041 [1,036w, 1d]: Since the 15th of March 2011?
Jun 17, 2050 [1,519w, 1d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
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