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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 28, 2010:

activity # timemileskm+mload
  Running4 2:49:07 18.43(9:11) 29.66(5:42) 629498.2
  Orienteering1 55:32 6.44(8:38) 10.36(5:22) 55166.6
  Strength and Conditioning2 20:0060.0
  Total6 4:04:39 24.87 40.02 684724.8

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MoTuWeThFrSaSu

Sunday Nov 28, 2010 #

11 AM

Orienteering 55:32 [3] 10.36 km (5:22 / km) +55m 5:13 / km
shoes: Olway O' shoes

COC- M18
Well, Nice enough area, plenty of potential, but no....
Horribly mapped, as expected.
I don't know if having been sick made much difference. I couldn't/didn't (I'm not sure which) push hard, but ran okay, not slow, not fast.
I had mistakes, a lot to do with the map, but obviously not entirely. No matter how bad the map is, this is all avoidable. As some have shown, you can still navigate, even if it's wrong.
Grand for 1, messed up 2 big time, just went off line and found the hills tricky to spot lost about 90secs or so. Fine for a few in a row now. Got to 6, where the map was weird, I decided to cut in just before the sharp bed in the track which was just way later than on the map, maybe lost about 2mins here. Was okay for 8 where I went straight, but maybe lost a bit as I had to go wider than planned due to undergrowth. I began to slow a little now as I realised how I wasn't bothered with this map, but still ran okay. 10 was awfully strange, besides being in the wrong place. 11 I found an uncrossable fence unmarked on my route, thankfully found a hole. 12 was our first encounter with the blatantly wrong open area, lost about a minute trying to find myself. 13 cost me at least another minute, I was baffled by the ridiculousness of how badly the main road was mapped, and navigated badly by my own accord, but helped by the unexplained sharpness in the small bends on the small path. I was pretty okay through the rest, knew what to follow when, maybe lost a little on 16 due to lack of concentration and 15 due to route but not much in either case.

Running warm up/down 6:30 [1] 1.12 km (5:48 / km)
shoes: Olway O' shoes

Wednesday Nov 24, 2010 #

2 PM

Running warm up/down 35:31 [2] 4.84 km (7:20 / km) +272m 5:44 / km
shoes: Inov8 X-Talons

jogged pretty much the whole way up and then back down afters.

Running 1:01:05 [4] 8.67 km (7:03 / km) +257m 6:08 / km
shoes: Inov8 X-Talons

Usual thingy. Run around the oul' heather up at Fairy Castle. Recently bumped up to 60. So, did 4 of the normal loop and 1 of the slightly shorter ones. Was tired before i started, maybe to do with running the whole uphill.
Anyways splits (with the last one being the short loop) : 1219, 1234, 1255, 1314, 959

Tuesday Nov 23, 2010 #

5 PM

Running 14:33 [1] 2.8 km (5:12 / km) +40m 4:51 / km
shoes: Asics Running shoes

Jog over and slower back.
The river I cross usually on steeping stones was completely over-flowed so I had to resort to walking straight through the river as I couldn't see the stones and if I missed one unexpectedly I would have been washed off. Might've slowed my times down a bit too, me weighing so much extra!

Running 3:41 [5] 1.2 km (3:04 / km) +20m 2:50 / km
shoes: Asics Running shoes

Was very rushed, some lecture thingy. So had to go for severe quality due to a severe lack of quantity.
6x200m by myself, with 20secs rest.
This was tough, the lactic acid starts to build after just 3 or so.. ouch!
It's supposed to be good to do about 6 intervals of around 20-30secs with approx. 1/2 that time as a rest. I wouldn't know, but apparently thats real good for endurance (wtf!?).. but yeah something like being used to high levels of pain. Anyways, I found this really tough and was relatively slow in an attempt to keep quite consistent, plus I could barely keep this pace up at the end!
Times: 34, 35, 35, 36, 36, 37
Every 2nd one included a slight incline.
10 PM

Strength and Conditioning 15:00 [3]

Monday Nov 22, 2010 #

9 PM

Running 47:47 [3] 11.03 km (4:20 / km) +40m 4:15 / km
shoes: Asics Running shoes

Battered out a slightly longer one than usual, due to the serious lack of shit last week. Not much or anything, but a little bit. Nice and enjoyable, mixed conditions but none of the supposedly forecasted snow.
11 PM

Strength and Conditioning 5:00 [3]

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