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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 7, 2010:

activity # timemileskm+mload
  Running7 3:39:45 26.07(8:26) 41.96(5:14) 883604.7
  Orienteering1 1:22:36 6.87(12:01) 11.06(7:28) 515330.4
  Strength and Conditioning5 50:00130.0
  Cycling: Commute1 17:4335.4
  Total12 6:10:04 32.94 53.02 13981100.6

» now

Sunday Nov 7, 2010 #


enjoyed the run today, and feeling quite strong. Especially on the hills and through the heather, still slow, but a place I have struggled in the past, and it's a lot better, even if I do run there every Wednesday.
11 AM

Orienteering 1:22:36 [4] 11.06 km (7:28 / km) +515m 6:03 / km
shoes: Inov8 X-Talons

Was surprised by how much distance I racked up here. Sportstracks made it 1.5km longer than Garmin!! It does that a lot with orienteering but rarely with a normal run. Maybe the garmin is less accurate in slightly more remote places than the city? Or maybe it's the tree cover, they lose a little reception?
Anyways, bad run! It was mistake-ridden, and bad ones too. Going back to old habits, but I hope to squash them again in the enjoyable Vale of Clara.
Anyways, felt strong throughout but made poor mistakes.
To no.1, i was fine got distracted by another runner, who obviously wasn't doing the brown, and stopped early. It was easy to relocate, and I did so finally, but i had convinced myself i was right. Nice through 2, ruled out the track to 3 as being to small and realised it had been it, but had to go on to next one. 4, was just slightly to high and had to pull back. 5 was good, but i had thought i was lower and turned up to find no control, before dropping back in. 6 was horrible, couldn't see how to do it. Tried to aim off left but on pour bearing, and when i decided not to do that i ended up pulling right. I got down there, and struggled to relocate among the abiss of featureless open, incorporating small rocks not big enough to map. I was pretty good through 7 to 9 but messed up again badly on 10. The spot was a little strange and included a decent sized track not on the map which didn't help. I figured it wasn't on though and continued, but the control was just relatively hidden from our side, I had circled it twice but missed. 11 through to 17 were okay, with a little hiccup on 12 and 15 but otherwise good. I thought the lower route was obviously better, but they were seemingly close to 18. Grand to 19 and 20, just got a little stuck in the rough stff on the way down to them.
Overall, over 10mins I would say, lost in total, easily avoided, but I didn't put in the concentration.

Running warm up/down 3:00 [1] 0.43 km (7:00 / km)
shoes: Inov8 X-Talons

11 PM

Strength and Conditioning 10:00 [3]

Saturday Nov 6, 2010 #

10 AM

Running warm up/down 14:30 [2] 2.77 km (5:14 / km) +40m 4:53 / km
shoes: Asics Running shoes

Running tempo 18:07 [5] 4.5 km (4:02 / km)
shoes: Asics Running shoes

Pace Run of the X-C loop, 3 laps.
1st supposed to be comfortable/easyish, 2nd- steady, 3rd- quite fast.
Due to everyone getting more tired that resulted in consistency.
Laps: 602, 559, 605

Friday Nov 5, 2010 #

11 AM

Running 19:21 [1] 4.34 km (4:28 / km) +50m 4:13 / km
shoes: Asics Running shoes

no school, so even as a planned rest day decided to get a very easy very short jog.
11 PM

Strength and Conditioning 10:00 [3]

Thursday Nov 4, 2010 #

4 PM

Running 19:57 [5] 3.22 km (6:12 / km) +240m 4:31 / km
shoes: Asics Running shoes

Hill reps x 12
Faster than usual too

Wednesday Nov 3, 2010 #

2 PM

Running warm up/down 22:43 [2] 3.32 km (6:51 / km) +257m 4:56 / km
shoes: Inov8 X-Talons

Running 24:53 [4] 3.67 km (6:47 / km) +110m 5:54 / km
shoes: Inov8 X-Talons

The oul' terrain run around fairy castle again. Was gonna do 4 of tyhe longer loops to hit 50, as this my first week at 50 in the oul' plan. But, fell just before the end of the 2nd, and cut open part of my scabbed up knee. So, just left it at that as it was decent enough anyways. Slightly faster than usual.
Was 1226 and 1227 for the two i did.

Cycling: Commute 17:43 [2]
shoes: Inov8 X-Talons

11 PM

Strength and Conditioning 10:00 [3]

Tuesday Nov 2, 2010 #

6 PM

Running warm up/down 30:45 [1] 5.2 km (5:55 / km)
shoes: Asics Running shoes

jog over,
and then back with Greg Byrne (who I hadn't met before, but had hears of) and Mike (who was on his bike)

Running 18:07 [5] 5.0 km (3:37 / km)
shoes: Asics Running shoes

Was in a rush to get there, having left school at 6.20 and having to go home and jog over for 6.30. So, still missed the 1st, and put on my cut-off fat man pants which I wear occasionally, but given the weather that was not worth it. They stuck like hell. Times again weren't great, with the treacherously slippery grass, heavy as fuck shorts, blistering wind.. and I'm exaggerating now, but it's fun :)
So, times gradually got worse as the hail stones moved in and the weather got worse, but still alright.
Times: 332, 338, 337, 343, 337
11 PM

Strength and Conditioning 10:00 [1]

Monday Nov 1, 2010 #

9 PM

Running 48:22 [2] 9.51 km (5:05 / km) +186m 4:38 / km
shoes: Asics Running shoes

Legs felt nice and fresh so I decided to make it a little longer than usual, not much. Just another nice easy jog, similar pace to Friday, but a whole different world in terms of how the legs felt.
It's funny how they can go from stone-dead to elegantly fresh in just a day or two.
11 PM

Strength and Conditioning 10:00 [3]

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