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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending May 3, 2009:

activity # timemileskm+mload
  Orienteering3 2:47:13 11.61(14:24) 18.69(8:57) 103424 /38c63%768.0
  Cycling: Commute3 1:38:05 17.62(10.8/h) 28.36(17.3/h) 528362.3
  Running3 1:23:30 7.89(10:35) 12.7(6:34) 220212.0
  Total5 5:48:48 37.13(9:24) 59.75(5:50) 178224 /38c63%1342.3

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Sunday May 3, 2009 #

Orienteering race 1:05:01 [5] **** 7.65 km (8:30 / km) +346m 6:56 / km
spiked:7/11c shoes: VJ Falcon O' Shoes

Didn't use the heart rate monitor as it was too tight yesterday and I didn't feel great towards the end of the race! I had a pretty ok run, I messed up number 2 because I stopped way to early, I didn't really get used to the scale even though it was the same as usual 1:10,000?! I had a couple of other small mistakes but all in all it was pretty ok! I probably lost about 5 or 6 minutes on that, but Kev was still running faster and beat me by 11 mins!!

Winsplits at http://85.89.72.58/winsplits/online/en/default.asp...

Running 45:00 [3] 7.0 km (6:26 / km) +150m 5:48 / km
shoes: VJ Falcon O' Shoes

Warm up before race and cool down afterwards. It includes the period where I was running on the wrong course.

Long - Splits

Saturday May 2, 2009 #

Event: Irish Orienteering Championships
 

Orienteering race 34:06 [5] **** 4.08 km (8:21 / km) +203m 6:42 / km
ahr:174 max:186 spiked:8/12c shoes: VJ Falcon O' Shoes

IOC 2009 Middle Distance. I ran pretty ok but I had 1 or 2 bad mistakes technically! I started off by going the wrong way to number 1, I realised fairly quickly, but relocation was tough and I ended up losing about 3 minutes on that control, not the perfect start I had hoped for! I was running well than with only a few small mistakes around the circle not costing a lot though. On number 10 though I ended up going in the wrong direction because I was running too fast and not concentrating enough!! I lost about another minute or 2 on that aswell. After that I was pretty ok though and Kev beat me by about 6.30 mins.

Running 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Falcon O' Shoes

My warm up before the course and my cool down afterwards.

Friday May 1, 2009 #

Note
(rest day)

The IOC start tomorrow so today was travelling mainly, and training would have been stupid!

Thursday Apr 30, 2009 #

Cycling: Commute 15:00 [2] 4.0 km (16.0 kph) +30m
(rest day)

Cycle to and from shops, easy but good to keep active

Wednesday Apr 29, 2009 #

Note
(rest day)

Didn't go to the hill run as it is awkward to get to and the IOC are on this weekend!

Tuesday Apr 28, 2009 #

Cycling: Commute tempo 33:50 [4] 7.14 km (12.7 kph) +306m
ahr:152 max:169 shoes: Cycling shoes

Uphill cycle to Hellfire club, for orienteering training.

Cycling: Commute tempo 16:47 [4] 7.48 km (26.7 kph) +39m
ahr:142 max:159 shoes: Cycling shoes

Downhill from hellfire, after orienteering training.

Orienteering 1:08:06 [4] ***** 6.96 km (9:47 / km) +485m 7:15 / km
ahr:141 max:179 spiked:9/15c shoes: VJ falcon O' Shoes

Orienteering training. Take down your course on a blank sheet of paper. It was very hard but a good exercise nonetheless. I couldn't find one of the controls, didn't take it down well enough! :( It was physically pretty tough but not too bad!

Monday Apr 27, 2009 #

Cycling: Commute tempo 32:28 [4] 9.74 km (18.0 kph) +153m
ahr:142 max:168 shoes: Cycling shoes

cycle around Dublin including traffic stops

Running 8:30 [2] 1.2 km (7:05 / km) +70m 5:29 / km

Road.
easy jog without gps on way home

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