Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running8 4:39:16 34.38(8:07) 55.33(5:03) 292
  Orienteering4 1:25:34 12.24(6:59) 19.7(4:21) 35785c
  Strength and Conditioning1 20:00
  Total8 6:24:50 46.62 75.03 64985c
«
1:26
0:00
ThFrSaSuMoTuWe

Tuesday Feb 21 #

11 PM

Running 50:37 intensity: (28:07 @2) + (22:30 @4) 12.05 km (4:12 / km) +60m 4:06 / km

You'll get your run done when you need to get your run done, I guess, but today that was pretty much midnight. Brought me right back to the streak days, but I love this shit really.

Wanted to do something slightly productive, so settled on a bit of a rolling session.
2k warm up, 3 x 2k tempo (1k float), 2k warm down.

First 2k was good conditions.
Second 2k was a little more off-road, and had a decent hill, however that was followed by a decent descent.
Final 2k was all road, and even net downhill, but fairly vicious headwind.

Overall a decent steady run. Pretty happy with how it went, and how the legs are feeling (much better than during the sprints at the weekend).

Monday Feb 20 #

6 PM

Running 1:19:29 intensity: (40:00 @1) + (39:29 @2) 15.03 km (5:17 / km) +93m 5:08 / km

Easy out to UCD, then picked up lorrieq & jonnyq for a bit. Very easy in the middle, and legs began to feel a bit stale, probably after the weekend, took a bit of effort to get moving again.

Sunday Feb 19 #

Note

it seems about time I slow down the beer.
9 AM

Running 4:35 [1] 0.74 km (6:12 / km) +1m 6:09 / km

Orienteering 32:11 [5] 7.53 km (4:16 / km) +148m 3:53 / km
20c

Armagh Urban

Went fine, not running mad fast, but putting in effort. Orienteering fine, just a bit stale.
8 PM

Running 30:10 [2] 6.52 km (4:38 / km) +46m 4:28 / km

Evening run to stretch the legs.
Feeling like I'm over the worst of the batch of little injuries, and ready to get back to business now.

Strength and Conditioning 20:00 [3]

10' core with Niamh
10' conditioning

Saturday Feb 18 #

12 PM

Running 3:21 [1] 0.46 km (7:17 / km) +16m 6:12 / km

Orienteering 21:00 [4] 4.74 km (4:26 / km) +69m 4:08 / km
20c

Armagh Sprint Quali

Absolutely atrocious.
Started fine through the first few, still with Dane who started same minute as me at #8, despite one or two little misses.
Got out and had an absolute shocker on #10 which caught a lot of people, but I was more brutal than most. Lost about 90s.
Messy on 12 again and lost 20s. Then fecked 13 and missed another 30s.
Very grim reading altogether.
Then there was #15, and #18 which was at least another 30s.

This was quite the reality check though, now quite keen to race well in sprint again, might take it a little more seriously.

Running 10:23 [1] 1.52 km (6:50 / km) +3m 6:46 / km

3 PM

Running 10:21 [1] 1.55 km (6:41 / km) +3m 6:38 / km

Orienteering 14:10 [5] 3.35 km (4:14 / km) +75m 3:48 / km
15c

Armagh Sprint Final

Orienteering reasonably well, but had one or two silly routes #4 & #9.
Pushing, but still not got much kick. Legs are absolutely gone the last few days.

Running 10:23 [1] 1.56 km (6:40 / km) +21m 6:15 / km

Friday Feb 17 #

6 PM

Running 18:11 [2] 2.99 km (6:05 / km) +19m 5:54 / km

Orienteering 18:13 [4] 4.07 km (4:28 / km) +65m 4:09 / km
30c

Armagh Mas Start thing

Good fun, interesting event.
Not sure about my route through the score, but came out not far behind Tim and some others.
Some issues around the place, really struggling with the shitty torch too, but that was my fault.

Running 6:53 [1] 1.02 km (6:44 / km) +23m 6:03 / km

Thursday Feb 16 #

7 PM

Running 20:16 [2] 3.77 km (5:23 / km) +1m 5:23 / km

Running race 16:26 [5] 5.0 km (3:17 / km) +4m 3:16 / km

Armagh International 5km

Pretty hectic race. Knew everyone would race off the line, so consciously tried to hold back, but inevitably it was still my fastest split.
Garmin made the race a little long, obviously just off. Splits are subsequently a bit short, but still give a measure of pacing, and they're relatively consistent which is good.

Happy enough with the time, last month or two haven't been great due to various little injuries, so this is as much as I could have hoped for I reckon. Not too bad for February. Content.

Started watch as I crossed the line, and got 16:24, official time 16:26 on chip - there was no timing marker on the start line though.

Running 18:11 [1] 3.13 km (5:48 / km) +2m 5:47 / km

« Earlier

Recent Comments

more...

Next Up

Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:43:35:4110%354.7km8%210c8%
projected:306:00:0576%2490km62%1474c58%

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training hours by activity
0123456789
10
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training kilometers by activity
0102030405060708090
100
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

all weeks | months | years | as calendar