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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 24, 2010:

activity # timemileskm+mload
  Running6 3:36:06 24.73(8:44) 39.8(5:26) 1091677.8
  Cycling: Commute2 42:0984.3
  Orienteering1 30:30 4.41(6:55) 7.1(4:18) 50152.5
  Total6 4:48:45 29.14 46.9 1141914.6

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Sunday Oct 24, 2010 #

9 AM

Running warm up/down 2:00 [1] 0.29 km (7:00 / km)
shoes: Asics Running shoes

Orienteering intervals (Sprint-O) 30:30 [5] **** 7.1 km (4:18 / km) +50m 4:09 / km
shoes: Asics Running shoes

Cool Sprint-O intervals planned by Laurence. Jonathan, myself, Ruairi, and Conor ran them too.
Course1. Tried to go straight to 8, but it's not doable here. Ruairi and Conor unluckily tried to go left to 9, before correcting. And Laurence went straight and got stuck behind greens on the 10th. I also went by myself to 2, when the others went right.
Course2. Lead for most of this after Ruairi ran into a lampost on the way to no.3. Interestingly diff. routes to 1. And a bad route by me to the last meant I should've been beaten but Ruairi messed up the control.
Course3. Lead after no. 5 in this, when everyone got a small bit confused. Different routes to 8, ended up similar. But i Ruairi went in front when I got baffled to no.11. I went ahead to the last but punched the wrong corner :L
Course4. This one was insane. Laurence lead from start to finish. But it was very complex and a lot of following went on here.
Course5. This one was a lot more like a real sprint-o but involved a lot more running because of this. Ruairi got the first one right as me and Conor tried to figure the area out. I went ahead with a better route to 2. All but Laurence went the same way to 5 and the navigation wasn't to bad from here on in.

5 cool courses! Well planned, mixing complex detail with lots of long routes. Good fun!

Cycling: Commute 25:00 [2]

Saturday Oct 23, 2010 #

3 PM

Running warm up/down 7:22 [1] 0.98 km (7:31 / km) +29m 6:33 / km
shoes: Inov8 X-Talons

Running (TT Pace Run) 25:05 [5] 5.18 km (4:51 / km) +201m 4:03 / km
shoes: Inov8 X-Talons

Pace Run around the Time Trial route with Jonny and Laurence.
Had originally hoped to see how I lasted at 6.10 per lap, and see how it went.
But, the conditions were worse than a few weeks ago, fairly reasonable, but slightly worse. I was also a bit slow anyway. Hadn't properly stretched, and legs were tighter than usual and the knee was a bit restricting too. I struggled to keep up the pace and was immediately a good bit back on my hopeful. But, meh, I wouldn't have run as fast as the Time Trials anyway, it being a pace run and all. So, happy!

Laps----Split 1----Split 2----Split 3----Total lap

Friday Oct 22, 2010 #

(rest day)

Played a football tournament in school, tired, so rest, which it would've been anyway.
Messed up my knee a bit too

Thursday Oct 21, 2010 #

6 PM

Running 23:11 [5] 4.06 km (5:43 / km) +300m 4:10 / km
shoes: Asics Running shoes

Hill Reps: 15x140m with 20m climb.
The usual story, jog back down as recovery.
Times: 33, 34, 32, 31, 32, 32, 31, 31, 31, 32, 30, 31, 31, 30, 30

Wednesday Oct 20, 2010 #

2 PM

Running 45:45 [3] 6.5 km (7:02 / km) +213m 6:03 / km
shoes: Inov8 X-Talons

Terrain Run in the heather round Fairy Castle, 40mins.
Usual story, got an extra 5.45mins for free because I needed to finish an extra lap.
2 of the longer loop, 2 of the shorter one.
Laps: 12.57, 9.39, 13.17, 9.51
Happy, good strength session, as usual.

Running warm up/down 26:38 [2] 4.15 km (6:25 / km) +240m 4:59 / km
shoes: Inov8 X-Talons

jogged most of the way up for a change.. most, legs were in a reasonable mood, better than usual.

Cycling: Commute 17:09 [2]
shoes: Inov8 X-Talons

Tuesday Oct 19, 2010 #

6 PM

Running warm up/down 26:05 [2] 5.08 km (5:08 / km)
shoes: Asics Running shoes

To nutgrove and back, calfs bloody tight on the way home.

Running intervals 21:29 [5] 6.0 km (3:35 / km)
shoes: Asics Running shoes

6x1km, with 2mins rest.
Twas' supposed to be 75secs, but was training with the seniors who were doing 2 mins and stuck with them.
Times: 334, 335, 339, 334, 330, 329
Missed the first 2, but the seniors were dong 8 so that was cool. But, after Jack left after his 6, I was leading the last 2. I kind of enjoy running by myself for the last couple or even just one, cos' it makes you run fast on your own, which is more relative to orienteering.

Monday Oct 18, 2010 #

9 PM

Running 38:31 [2] 7.56 km (5:06 / km) +108m 4:45 / km
shoes: Asics Running shoes

Did some route testing round the park just to make the jog a bit more interesting.
Here is the run. Routing from top of steps to opposite gate and around tennis courts and from top of steps to below playground.

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