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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 31, 2010:

activity # timemileskm+mload
  Orienteering2 2:34:02 14.22(10:50) 22.89(6:44) 891620.8
  Running5 2:25:16 18.65(7:47) 30.02(4:50) 505401.5
  Total6 4:59:18 32.88(9:06) 52.91(5:39) 13961022.3

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Sunday Oct 31, 2010 #

12 PM

Orienteering 1:19:20 [5] 11.24 km (7:03 / km) +416m 5:57 / km
shoes: Olway O' shoes

Decent Run. Ran by myself for the whole thing, except passed a couple of people. Was concentrating well too on more of a tricky course than any I've done recently.
I started okay, struggled to get into any sort of rhythm in terms of running. Headed a bit right, so I could come back in to it, but turned out to have a few people around and the spur was very distinctive. Picked it up to 2, an easy and obvious control, but struggled again near the circle and on the way out with so much climb. When I crossed the fence to 3, I could generally run pretty well again. Navigated well in, but read wrong feature off map, and was therefore slightly off. Grand to 4, went right so I could aim off again, saw I was on the spur to the right and hit it. was basically fine through the rest of these short ones except 7, which I recognised would be tough, but I still couldn't pick which crag it was and went high. To 9, I decided it would be easiest to go around and bearing from no.5 as well as use the forest. But when I closed in I didn't know if the gully was above or below, got it right though and was slightly passed. I headed slightly left for 10, as again I spotted nothing obvious to attack from. Got it, mixed it up a bit for the next few through to about 13 or so. Was quite smooth through the next few short ones and felt quite strong still. Fine for the last few along the tracks.
Probably lost about 1min on 3, 1.15 on no.7, 1min on 9, and i guess 30secs at 13 for tying laces but otherwise pretty clean, maybe a few bad decisions on how to navigate in but happy both physically and technically.


Running warm up/down 13:15 [2] 2.57 km (5:09 / km) +60m 4:37 / km
shoes: Olway O' shoes

Saturday Oct 30, 2010 #

10 AM

Running warm up/down 15:30 [1] 2.75 km (5:38 / km) +40m 5:15 / km
shoes: Asics Running shoes

Running 11:17 [5] 3.0 km (3:46 / km) +60m 3:25 / km
shoes: Asics Running shoes

3km Time Trial X-Country Loop... with Rathfarnham
Not great conditions, very slippery all round, but a nice hill at the end of the laps. Also, ran by myself as I slept in, and the others had all finished when I arrived.. so, all in all, could have been faster, and it should be faster, but for a proper 3km I reckon I've about a minute on this. I hope..

Friday Oct 29, 2010 #

12 PM

Running 36:17 [2] 6.94 km (5:14 / km) +105m 4:52 / km
shoes: Asics Running shoes

Very easy, nice slow jog. Just around the park. Stretch the legs, they're not at their freshest recently, but it's a better time of the year for them to be that way too.

Thursday Oct 28, 2010 #

10 AM

Running 18:39 [5] 3.72 km (5:01 / km) +240m 3:47 / km
shoes: Asics Running shoes

Hill Reps x12, again usual thing: jog back as rest.
Legs were very tired again, they were struggling from about 4 which is unusual. But, rather contradictorily, the times were extremely more consistent and faster too. The only break from the 31-32 mark being the last one.
Times: 31, 32, 32, 32, 32, 32, 31, 31, 31, 31, 31, 30

Wednesday Oct 27, 2010 #

(rest day)

busy day.. will run on friday instead of a rest.

Tuesday Oct 26, 2010 #

6 PM

Running warm up/down 28:33 [1] 5.04 km (5:40 / km)
shoes: Asics Running shoes

jog over and then back with Mike while he was on the bike

Running intervals 21:45 [5] 6.0 km (3:38 / km)
shoes: Asics Running shoes

6x1km's with 90secs rest. But it was more like 2mins, as the rest started at last finisher out of the juniors.
Felt dead, not like lactic acid, just lacked any energy. Got a little enthusiastic on no.2, kind of hoped that if i picked it up it'd stretch the legs a bit more. But no, didn't help. The 5th was a real struggle and was quite unenthusiastic. But they'll be alright.
Times: 338, 329, 336, 338, 343, 337

Monday Oct 25, 2010 #

10 AM

Orienteering 1:14:42 [3] *** 11.65 km (6:25 / km) +475m 5:20 / km
shoes: Inov8 X-Talons

O' Course I planned on Massey's (which was nice) and Hellfire (which wasn't so nice). Ran around with Colm, Roar and Conor as Regina did her own thing. Ran grand, some controls in green, very very green.
Sportstracks made the distance a lot longer than I had expected.

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