Attackpoint - performance and training tools for orienteering athletes

Training Log: ColmM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	10	8:30:28	51.28	(9:57)	82.52	(6:11)	1948	1106.9
Football	1	1:00:00						60.0
Strength and Conditioning	4	45:00						45.0
random	1	1						0.0
Total	14	10:15:29	51.28		82.52		1948	1211.9
[1-5]	12	9:15:28

1:50

0:00

Monday May 29 #

5 PM

Running 1:03:11 [2] 10.42 km (6:04 / km) +263m 5:23 / km
ahr:155 max:187 shoes: Asics Gel Excite 9

Nice run with a decent crew. Ali, JT, Dash, Thomas, Dan, Max, and Lizzie & Pippa briefly.
Up Purko's to the top, a lovely sit down on top, and then more sitting down and one-bounce om the meadows for a good while after.
Delightful weather, very sunny.

10 PM

Strength and Conditioning 25:00 [1]

More ankle work.
Ant tib has been tight ever since football last night, so finally got out the foam roller for a few minutes - which was suffering.
Ankle feeling much better this morn for it.
- Squats
- Lunges
- SL Squats
- calf raises
- balance work
- inside, outside and upward ankle movements
- rolling
- stretching
- massaging the ankle with some ibuporfen gel where the tissue has built up most.

Sunday May 28 #

12 PM

Running 1:40:06 [2] 13.36 km (7:30 / km) +724m 5:54 / km
shoes: Inov8 Parkclaw 260 Knit Trail

Nice run in the gorgeous sun with Jonny and Conall.
Up Lug from Fenton's. Quite a late one at Niall's wedding last night, wasn't sure how this would be but grew into it and it did me good.

Saturday May 27 #

7 AM

Running 42:19 8.46 km (5:00 / km)
ahr:124 max:145 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy run from Niall's before the wedding. Went looking for a path along the river but there was none, so did laps of the pitches instead.
Went barefoot for a while, but swapped into shoes after a bit, as the ground was a little solid.
Threw in a couple of light 2min pick-ups towards the end.

10 AM

random 1 [0]
ahr:49 max:104

7hr17, accidental wedding recording

Friday May 26 #

7 AM

Running 26:40 [2] 4.6 km (5:48 / km) +61m 5:26 / km
ahr:150 max:188 shoes: Asics Gel Nimbus 23 (Nov 22)

Into work

3 PM

Running 1:13:20 [2] 10.97 km (6:41 / km) +286m 5:55 / km
ahr:129 max:172 shoes: Asics Gel Nimbus 23 (Nov 22)

Home from work over the crags and whinnie.
Hot & tired.

6 PM

Running 8:57 [2] 1.41 km (6:20 / km)
ahr:123 max:132

Dash to the airport.
Harry styles concert meant the usual quiet parking spaces were full, panicked for a moment then squeezed the beauty into a hole that didn’t exist.

Thursday May 25 #

6 PM

Running 1:34:58 15.44 km (6:09 / km) +483m 5:19 / km
ahr:156 max:188 shoes: Inov8 Parkclaw 260 Knit Trail

Carnethy, interesting session - mix of climbs and descents to speed it up.
4' up, 2' down, 3' up, 1' down, 5' up, 2' down, 3' up, 1' down, 4' flat (on the bog).
15min of uphill, 4min flat, 6min downhill.

Taps aff weather, moving reasonably well, though struggled on the steeper 5min rep (up Purko's?).
Chipper & beer on the meadows after.

11 PM

Strength and Conditioning 10:00 [1]

Wednesday May 24 #

7 AM

Running 38:19 [2] 6.75 km (5:41 / km) +61m 5:26 / km
ahr:114 max:129 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy into work with Sasha till parliament.

Strength and Conditioning 5:00 [1]

4 PM

Football 1:00:00 [0]

Another inter-school staff match, 10-2 win, onto the semis.
Much lower standard game, but lots of space in behind so my legs still feeling very dead after.

5 PM

Running 53:55 [2] 9.66 km (5:35 / km) +62m 5:24 / km
ahr:123 max:157 shoes: Asics Gel Nimbus 23 (Nov 22)

Down to portobello with a good crew to see Naoise Dolan with Ali, and then some chippy and chilling on the beach after.

10 PM

Running 8:43 [2] 1.45 km (6:00 / km) +7m 5:53 / km
ahr:138 max:159 shoes: Asics Gel Nimbus 23 (Nov 22)

lovely drop-off nearby from Ewan

Strength and Conditioning 5:00 [1]

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1,411w, 3d: wmoc 2050 Y
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Injuries

Sick	Cold	16+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Running + Orienteering	500:00:00		5000km
actual:	191:54:10	38%	1887.2km	37%
projected:	470:05:51	94%	4623km	92%
Total					100000m↑
actual:					42495m↑	42%
projected:					104099m↑	104%

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My DOMA!

Mar 15, 2041 [928w, 3d]: Since the 15th of March 2011?
Jun 17, 2050 [1,411w, 3d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
Jan 24, 2240 [11,304w, 3d]: