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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 25, 2011:

activity # timemileskm+mload
  Orienteering5 4:04:36 21.53(11:22) 34.65(7:04) 170748.1
  Running5 1:41:27 11.38(8:55) 18.32(5:32)147.5
  Strength and Conditioning2 1:35:00375.0
  Total7 7:21:03 32.91 52.97 1701270.6

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Sunday Sep 25, 2011 #


Achilles! Ouch! It's hurting weird, like it's been over-stretched. Thankfully I got some advice off Olof Sandgren who just so happens to be studying medicine and physical therapy. Nice.
Possibly leave it Tuesday, see how it is. Who knows?
10 AM

Running warm up/down 5:41 [1] 1.02 km (5:34 / km)
shoes: Inov8 X-Talons

Orienteering 1:07:39 [3] 9.89 km (6:50 / km) +170m 6:18 / km
shoes: Inov8 X-Talons

A local race type thing, not enough M20s so we got moved up to M21, even though we only meant to do entry on the day. But this was good! Obviously we wanted the longer course.
The 7.7km course only had 11 controls so it was quite obvious that there was going to be routechoice.
Unfortunately, on the longish leg to no.1, I mis-read it and went to 5, a problem I've had a few times lately. Corrected quickly though and got it okay, just as Conor came in to catch me. We took very similar routes to 2, and Conor started to get a little away from me, I was struggling to keep up, legs didn't feel great here. He got away a little and I made a small mistake. On the long leg to 4 we took very differing routes. Me opting for the track out of interest and him straightening up. After a smallish mistake from Conor, we hit this together again. Conor got a bit away on the route to 5 and that was the last we saw of eachother. I was slow over the next couple and then had another problem with my achilles which I've had a little lately. I really struggled to run through the rest, which was annoying as it was the nicest part avoiding the really wet marshes and rough semi-open. But quite a clean run overall. Lost a lot though really, in cautiousness and not running.
10 PM

Strength and Conditioning 5:00 [3]

Saturday Sep 24, 2011 #

6 PM

Running 10:13 [1] 2.14 km (4:46 / km)
shoes: Inov8 X-Talons

Running warm up/down 12:46 [1] 1.63 km (7:50 / km)
shoes: Inov8 X-Talons

Orienteering 39:53 [4] 7.34 km (5:26 / km)
shoes: Inov8 X-Talons

Did Thursday's training backwards, still made a mistake on 5, and 2 again, convinced this part is a little strange. Ran a bit quicker and no 20min mistake as well! :)
Struggled with the achilles at the end though, really paining me.
Quickie! Although quickroute is being weird. I mean, I walked most of the way from 1 to the finish and it still thinks I was doing sub 5min ks. Although it did lose satellites right after we finished which may explain it.

Friday Sep 23, 2011 #

(rest day)

Might move away from these next week, we'll see, but feeling pretty good, and got to move it up slowly.

Thursday Sep 22, 2011 #

6 PM

Running warm up/down 13:30 [2] 2.63 km (5:08 / km)
shoes: Inov8 X-Talons

Orienteering 57:31 [3] 7.4 km (7:46 / km)
shoes: Inov8 X-Talons

25manna training. Mass start gaffled without SI. Spiked 1, it was quite a quick pace to start, was about 4th towards the end of the long 2nd leg, but took a different entry into the control, and completely lost track of my sense of direction, again... Don't worry, getting it Monday. Found my 2, but thought the hill was 180 degrees wrong, and kept going to relocate, eventually did at 5. Lost about 15-20mins on this. Was really bad, really really bad. I know, should have gone to track to relocate, but I tried and didn't know if I was going the right direction, so i kept stopping short of it.
After this it went quite well, I started to spike the next few, and wasn't going too slowly, reasonably quick actually. Messed up 6, wasn't expecting the white forest it was in to have been felled, finally realised I had to be right. Maybe another 3-5mins. Bad. But it was again okay afterwards.
This quickroute has both today's route (in Red) and Saturday's backwards one in green for comparison's sake, I guess. But unfortunately the mistake at 2 takes up half the map...

Running warm up/down 8:54 [2] 2.02 km (4:24 / km)
shoes: Inov8 X-Talons

Didn't realise I was going quickly. Maybe I was a bit annoyed. But it did feel pretty fluid, just letting the legs run, taking pretty big strides and that. Wasn't really thinking about the running, was trying to work out some maths thing in my head.

Wednesday Sep 21, 2011 #

8 AM

Running warm up/down 3:20 [1] 0.5 km (6:40 / km)
shoes: Inov8 X-Talons

Orienteering 32:27 [2] 3.26 km (9:57 / km)
shoes: Inov8 X-Talons

Line-O, 1 bad mistake, just hit the wrong marsh, ugly as hell.

Orienteering 29:06 [2] 3.16 km (9:13 / km)
shoes: Inov8 X-Talons

Control Pick, messed up 1, this just seemed really vague. Really, got going again, but went all over the shop to 4, finally relocted, and went back to 4 as i had ended up behind it?! Went again, but without my compass I just couldn't make out what direction to go. So I ran in the general direction I thought might be the finish, hit the road, went back in.

Running warm up/down 2:28 [2] 0.5 km (4:56 / km)

Tuesday Sep 20, 2011 #

6 PM

Running warm up/down 23:26 [1] 4.06 km (5:46 / km)
shoes: Inov8 X-Talons

Jog down to the clubhouse and then through the terrain to start location.

Orienteering intervals 18:00 [5] 3.6 km (5:00 / km)
shoes: Inov8 X-Talons

Keps O-L.
Some deadly session. Probably the best individual orienteering training I've ever done. Sweet.
Teams of 2. 1 guy puts out your team's marker thing at the first control, and the other collects it and moves it to the 2nd, while handing over in between, only there are 10 teams and it is a race. So pretty god damn intense. So mass start of 10 teams doing the same loop, on basically butterfly-O, and everybody gets to get every control.
I was certainly not in the quicker half of these people. The terrain is good because it is physically very demanding, marshy and reasonably rough. Unfortunately my team mate was good and came back in the lead after the first two he did, even though I dropped to 3rd after both the following ones... good craic. Real good craic, but a very tough session.
Also unfortunately, I messed up the stopping and starting of each interval so these are estimates, pretty accurate though as I have Conor's details.
Map only I did the opposite of this loop.
Swedish translation

Running warm up/down 21:09 [2] 3.82 km (5:32 / km)
shoes: Inov8 X-Talons

Quite an easy jog back through the terrain, pretty quick though actually, and then home.

Monday Sep 19, 2011 #

7 PM

Strength and Conditioning 1:30:00 [4]
shoes: Asics Running shoes

Good craic again, not quite so hard this time, but still not easy, this is going to sort me out.
Swedish translation

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