Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Apr 2, 2013:

activity	#	time	miles		km		+m	load
Orienteering	7	5:12:55	29.21	(10:43)	47.01	(6:39)	400	1087.3
Running	6	1:42:06	10.11	(10:06)	16.27	(6:17)		329.6
Total	8	6:55:01	39.32	(10:33)	63.28	(6:33)	400	1416.9

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Tuesday Apr 2, 2013 #

9 AM

Running warm up/down 2:30 [1] 0.42 km (6:00 / km)
shoes: Inov8 X-Talon 212 - 2013

Orienteering 47:30 [2] 7.22 km (6:35 / km)
shoes: Inov8 X-Talon 212 - 2013

Really nice training on some JWOC Relay relevant terrain. Cool area and way less snow, so it was great fun. Was feeling a bit tired after the weekend though, and took it easy. Few smallish mistakes, was a bit tricky.

Monday Apr 1, 2013 #

10 AM

Running warm up/down 4:30 [1] 0.75 km (6:00 / km)
shoes: Inov8 X-Talon 212 - 2013

Running 38:36 [5] 6.51 km (5:56 / km)
shoes: Inov8 X-Talon 212 - 2013

Too much snow, so the long distance couldn't go ahead. Instead we ran an ungaffled mass-start race. Deep snow, so the leaders took the tough and the rest followed the trails. Was happy that I was able to keep up. Tough physically cos of the snow. First tough running race in ages.

Sunday Mar 31, 2013 #

11 AM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Inov8 X-Talon 212 - 2013

Orienteering 39:33 [5] 6.22 km (6:22 / km)
shoes: Inov8 X-Talon 212 - 2013

Day 2, middle.
Think the 1:5,000 kinda got me. Really bad mistake to 1. 2:30 lost immediately. Rest was pretty good, but I was pretty early so I just paced the way for many others ok the deep snow. 7mins off piotr is depressing

Saturday Mar 30, 2013 #

11 AM

Running warm up/down 9:33 [2] 1.64 km (5:49 / km)
shoes: Inov8 X-Talon 212 - 2013

Orienteering 1:18:30 [5] 11.45 km (6:51 / km) +400m 5:50 / km
shoes: Inov8 X-Talon 212 - 2013

Long Distance in the Czech Republic. 9,8km, 360m.

Reasonable race. Orienteering was pretty decent. Made a stupid 1:40ish min mistake on 7 after I got distracted by seeing Niall, it was probably one of the trickiest controls though to be fair. Pretty vague.
Running was alright. A lot of the terrain was steep, so it was hard to open my stride at all, and the running felt a bit restricted. Also having some trouble with my right shin (trauma wound from thursday), and my left calf (muscle tightness after few weeks), but they didn't slow me too much, just stopped me going full on - so much.

Had a few other 30s mistakes but generally good. Really weak on the uphill, which was 3 legs of death. Need hill-work, but the orienteering and flow is in a pretty good place.

Running warm up/down 5:11 [1] 0.78 km (6:39 / km)
shoes: Inov8 X-Talon 212 - 2013

Friday Mar 29, 2013 #

Event: JK 2013

9 AM

Orienteering 25:12 [3] 4.15 km (6:04 / km)
shoes: Inov8 X-Talon 212 - 2013

Really nice middle distance with all the tracks off the map. A lot of fun. Same as yesterday, took a nice stride and ran well technically. Lost about 1min - 1:20 total on a few small-ish things. Didn't seem that much while I was running though.

3 PM

Orienteering 32:00 [3] 4.0 km (8:00 / km)
shoes: Inov8 X-Talon 212 - 2013

Nice small loops for training. Went alright for the most part, heavy snow, and a lot of trouble with my calf. Hope it's grand for the races at the weeknd.

Thursday Mar 28, 2013 #

9 AM

Running warm up/down 3:30 [3] 0.5 km (7:00 / km)
shoes: Inov8 X-Talon 212 - 2013

Orienteering 58:40 9.25 km (6:21 / km)
shoes: Inov8 X-Talon 212 - 2013

1st training in Czech.
Was a kind of Long distance training, with a reasonable amount of long-ish legs. Went pretty well, had 1 silly mistake on number 4, about a minute. Was running decent, pretty easy, but nice strides. Ran alone for most which was kind of nice, really enjoyed this training. Gorgeous terrain and the forest was really nice with just a small layer of snow.
Course; 8.1km

3 PM

Running 15:30 [3] 2.31 km (6:43 / km)
shoes: Inov8 X-Talon 212 - 2013

Orienteering 31:30 [3] 4.72 km (6:40 / km)
shoes: Inov8 X-Talon 212 - 2013

O-Intervals. Deeper snow now. 1;4,000 was pretty detailed, cool map, done really well, lots of pits. Good fun, but tricky at times.

Running 12:46 [3] 1.96 km (6:31 / km)
shoes: Inov8 X-Talon 212 - 2013

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