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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running8 7:50:28 52.19(9:01) 83.99(5:36) 585971.0
  Strength and Conditioning4 1:35:0095.0
  Cycling: Commute4 1:35:0095.0
  Orienteering1 1:25:24 3.62(23:36) 5.82(14:40) 28785.4
  Climbing1 1:15:0075.0
  Total17 13:40:52 55.8 89.81 8721321.4
  [1-5]12 10:50:52

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MoTuWeThFrSaSu

Sunday Mar 31 #

1 PM

Running 1:45:45 [2] 14.68 km (7:12 / km) +251m 6:38 / km
ahr:134 max:177 (injured)

A nice run out to recce Leg 2 & 3 of the glacier lakes with Conor O'Keefe for his assault at the full one next week.

Feeling surprisingly alright and we were moving well through the terrain but as we hit the high point I went over my ankle woops.
Gave it a minute or two to warm up etc and we got moving again, but I was hobbling the whole time. still enjoying the bog, but it was fairly grim not being able to run properly. Slowed the run up nicely, and there was no way I was getting out for leg 3 as well, so we just jogged the road back in the last couple k, still very much a hobble.

Well, should have had ankle tape on in terrain like that, even if it was just an easy run.
Probably fortunate I have been doing work on it, because it doesn't feel like it will be too long out, and without that strength I might not have caught it when I did and I think we could be looking at a lot longer.

Not ideal timing at all with Norway next weekend, but also could have been a lot worse, so just gonna work hard on the recovery and take this as a reminder of how important the exercises and taping up are.
11 PM

Strength and Conditioning 15:00 [1]

Saturday Mar 30 #

12 PM

Orienteering 1:25:24 [1] 5.82 km (14:40 / km) +287m 11:46 / km
ahr:116 max:164

Checking sites on pine forest, had also hoped for a tempo or something after.
But the map was not in good shape at all so spent a lot longer than ideal re-mapping the area.
1 PM

Note

45mins footy

Friday Mar 29 #

9 AM

Running 33:05 [2] 5.98 km (5:32 / km)
ahr:127 max:168

Commute
5 PM

Running 34:38 [2] 6.48 km (5:21 / km) +46m 5:10 / km
ahr:128 max:188

Thursday Mar 28 #

8 AM

Running 34:38 [2] 6.01 km (5:46 / km)
ahr:119 max:135

commute
5 PM

Running 22:34 [2] 4.13 km (5:28 / km) +15m 5:22 / km
ahr:117 max:142

Running 20:01 intensity: (10:00 @2) + (10:01 @5) 4.85 km (4:08 / km) +112m 3:42 / km
ahr:132 max:176

Hilly XC fartlek - 10 x 1min on/off.
Uphill for the ons, downhill for the offs.
Really enjoyed it. Creating the hill into the sunset.
Nice to work a little harder than the grindy tempos, and feel it in the lungs a little as opposed to legs.

Running 23:12 [2] 4.08 km (5:42 / km) +36m 5:27 / km
ahr:116 max:128

7 PM

Cycling: Commute 17:30 [0]

Wednesday Mar 27 #

9 AM

Cycling: Commute 12:30 [0]

6 PM

Running 1:18:17 [2] 15.19 km (5:09 / km) +87m 5:01 / km
ahr:118 max:136

Short lap in the park and back for the bag and homeward bound, in time to make a quick trip out to the wall to send off Señor Quinn. Always a pleasure.
8 PM

Climbing 1:15:00 [0]

Tuesday Mar 26 #

Note

Between the yoga, little jogging, and in particular I think the Epsom salts last night, legs are feeling supremely better now. In particular, the niggle behind the knee isn’t noticeable.
Very pleasant.
8 AM

Cycling: Commute 30:00 [0]

6 PM

Running 1:02:41 [2] 12.1 km (5:11 / km) +4m 5:10 / km
ahr:123 max:172

Easy out the coast with Corbett, lovely evening and feeling nice.
9 PM

Strength and Conditioning 10:00 [1]

Monday Mar 25 #

8 AM

Cycling: Commute 35:00 [0]

8 PM

Running 30:38 [2] 5.78 km (5:18 / km) +21m 5:12 / km
ahr:130 max:166

Easy to yoga, still a little jelly legged.

Strength and Conditioning (Yoga) 1:00:00 [1]

Well, the pain behind my knee was a slight issue with certain stretches to begin but it warmed up nicely and didn’t notice it in the 2nd half.

Running 24:59 [2] 4.7 km (5:19 / km) +13m 5:14 / km
ahr:118 max:134

Legs feeling better
10 PM

Strength and Conditioning 10:00 [1]

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