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Attackpoint - performance and training tools for orienteering athletes

Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running3 1:28:21 10.9(8:06) 17.54(5:02) 199
  Spinning1 45:00
  Orienteering1 23:14 2.38(9:45) 3.84(6:03) 1257c
  Strength and Conditioning1 15:00
  Total5 2:51:35 13.28 21.38 3247c
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Sunday Apr 23 #

11 AM

Running 6:57 [2] 1.27 km (5:27 / km) +36m 4:47 / km
shoes: inov8 X-Talon 190 (Mar '17)

Orienteering 23:14 intensity: (10:00 @2) + (13:14 @4) 3.84 km (6:03 / km) +125m 5:12 / km
7c shoes: inov8 X-Talon 190 (Mar '17)

SOL 3 - dnf

Warming up my ankles weren't enjoying the tape and generally feeling a bit sore. Wanted to race because it was similar length to next weekend. So, tried to start hard and just see it out, but ankles weren't budging - just very weak, uncomfortable and getting beaten around by the rough-ish forest.
Wasn't concentrating on the map, just trying to plough on. Had a wee shocker on the 2nd. At the 5th control I decided I wasn't really doing much good, and the ankles were quite sore, so just jogged home.

Running 15:04 [2] 2.78 km (5:25 / km) +24m 5:12 / km
shoes: barefoot

WD with Sarah for a bit, and a little more to try and do something with the legs.
Barefoot, and they felt pretty fine once out of the terrain.

Friday Apr 21 #

2 PM

Running 32:09 intensity: (27:39 @2) + (4:30 @4) 6.91 km (4:39 / km) +44m 4:31 / km

Easy from uni & included 6 x 45s (30s) in the middle.
Feel like I could be in alright shape, but really shouldn't be, who knows yet.

Thursday Apr 20 #

11 PM

Strength and Conditioning 15:00 [1]

Wednesday Apr 19 #

6 PM

Running 34:11 [2] 6.58 km (5:12 / km) +95m 4:51 / km

chilling with Will, Nicke & Purko

Tuesday Apr 18 #

Note

Had Physio appointment.
Very productive. Have set of specific stretches & strength exercises to go through once or twice daily for the next while. Also penned out return to running training plan for the next few weeks, which I will aim to follow closely.

In terms of the weekend's results; I suppose a bit dissapointed with regard to selection races. Bit unfortunate maybe, but shape was quite alright considering the injuries. Should be very doable to get back to shape.
The reality is I would like a middle or relay place. Not fast enough for sprint, or long. But will see how things play out over the next few weeks.
3 PM

Spinning 45:00 [1]
(rest day)

Socialising with Dan.

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:110:40:2227%753.8km18%529c21%
projected:357:28:5889%2435km60%1709c68%

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