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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Jun 30, 2014:

activity # timemileskm+mload
  Orienteering7 5:03:02 28.3(10:42) 45.55(6:39) 1075125 /147c85%997.4
  Running5 2:20:16 15.15(9:16) 24.38(5:45) 150194.9
  Cycling: Commute1 402.0
  Total9 7:23:58 43.45 69.93 1225125 /147c85%1194.3
averages - sleep:7

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Monday Jun 30, 2014 #

10 AM

Orienteering 32:42 [2] 7.33 km (4:28 / km)
spiked:16/17c slept:6.5 shoes: Mizuno Waverider 17

Venice,
Sprint training on a course I planned.Fine really, heavy legged in the 2nd half.
12 PM

Orienteering 23:32 [4] 5.64 km (4:10 / km)
spiked:6/7c shoes: Mizuno Waverider 17

Venice.
Sprint intrvals with Josh. He ran 1, while I followd with GoPro, the vice versa.
Plannd by Darren, enjoyable. easier than expected, mainly about planning.
4 PM

Running 50:27 intensity: (5:35 @1) + (43:45 @2) + (1:07 @3) 8.25 km (6:07 / km) +150m 5:36 / km
ahr:131 max:165 shoes: Mizuno Waverider 17

Easy 50mins.
Went for a jog around the area, ended up down the far side of the lake, and then came back.
Tough oul 15% climb on the way back. Legs a small bit tired near the end.

Sunday Jun 29, 2014 #

12 PM

Running 15:00 [1] 2.25 km (6:40 / km)
shoes: Inov8 X-Talon (Dec' 13)

Orienteering 46:30 [4] 5.5 km (8:27 / km) +300m 6:39 / km
spiked:18/26c slept:7.5 shoes: Inov8 X-Talon (Dec' 13)

Alpe Adria Cup Middle WRE

Had a bad start to the race in the really technical area, and probably lost 3mins or so early on.
Got it together, and was cleaner for the rest of it. Still some smaller mistakes, maybe 3 * 30s.
After getting it together though I couldn't keep too much of a flow, and was orienteering with a bit of a stop - start attitude, not great, but it worked better. Good to be cleaner through the 2nd half, but I could do with more time on really tricky maps.

Very enjoyable.

Saturday Jun 28, 2014 #

11 AM

Orienteering 21:06 intensity: (49 @1) + (13:01 @2) + (5:54 @3) + (1:09 @4) + (13 @5) 3.98 km (5:18 / km) +50m 4:59 / km
ahr:150 max:179 spiked:17/17c shoes: Mizuno Waverider 17

Some sprint training in Conegliano with Josh.
7 PM

Running 11:30 [1] 2.21 km (5:12 / km)
shoes: Mizuno Waverider 17

Orienteering 18:45 [5] 4.6 km (4:05 / km) +75m 3:46 / km
spiked:24/26c shoes: Mizuno Waverider 17

Alpe Adria Cup Sprint.

Had a pretty good race, in good control, and thanks to long and thorough warm up my legs felt much better than lately.
Unfortunately I was planning ahead and ran straight past thealley with 6 in it, and onto 7, so I mp'd. Killer.

Good to have slightly better form back though. Happy with the performance as a confidence boost, despite the mp.

Think I was around 18:45, some very impressive times from the English speaking countries.

Running 11:26 [1] 1.68 km (6:48 / km)
shoes: Mizuno Waverider 17

Friday Jun 27, 2014 #

4 PM

Running 17:00 [1] 3.0 km (5:40 / km)
shoes: Inov8 X-Talon (Dec' 13)

Orienteering 1:33:30 [4] 11.0 km (8:30 / km) +500m 6:56 / km
spiked:18/26c shoes: Inov8 X-Talon (Dec' 13)

Alpe Adria Cup Long

Very technical. Much more so than I expected. 1:15000 was difficult because the map had a lot of detail and the ground was rocky making reading trickier.

Had a lot of mistakes early on in the vague light green. Lost a crazy amount of time. I would guess around 12-13mins in there.
A bit better through the white, but still quite a few mistakes and probably lost about 3-5mins, but was a bit weak in general out there.

Thoroughly enjoyed the terrain though, unreal.

Wednesday Jun 25, 2014 #

6 PM

Running 21:26 [1] 4.13 km (5:11 / km)
shoes: Mizuno Waverider 17

Running 4:20 [3] 1.6 km (2:42 / km)
shoes: Mizuno Waverider 17

20min jog with Nick, then did 6* 200m by myself, high time I did a small bit of speed work again.
Times were alright.

Running 4:07 [1] 0.76 km (5:25 / km)
shoes: Mizuno Waverider 17

Running 5:00 [1] 0.5 km (10:00 / km)
shoes: Mizuno Waverider 17

Drills

Tuesday Jun 24, 2014 #

1 PM

Orienteering 1:06:57 [2] 7.5 km (8:56 / km) +150m 8:07 / km
spiked:26/28c shoes: Inov8 X-Talon (Dec' 13)

Control Pick.
Lindingö training from a little while ago, but still had tags out. Went fine but I took it very easy, legs are tired.

Cycling: Commute 40 [3]

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