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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Orienteering3 3:48:46 15.91(14:23) 25.61(8:56) 539460.6
  Cycling: Commute4 1:57:30117.5
  Strength and Conditioning3 1:00:0060.0
  Running3 48:30 5.48(8:51) 8.81(5:30) 10497.0
  Cycling: Training1 47:3395.1
  Total12 8:22:19 21.39 34.42 643830.3
  [1-5]8 6:24:49

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MoTuWeThFrSaSu

Sunday Apr 7 #

9 AM

Running 7:54 [2] 1.28 km (6:10 / km) +53m 5:07 / km
ahr:135 max:146

Orienteering 1:56:50 [2] 15.13 km (7:43 / km) +240m 7:09 / km
ahr:143 max:178

Norwegian Long
Just took it easy today to be nicer on my ankle.
Enjoyed it more anyway for sure, definitely still a bit of work to do, also a lot easier chilling, but nice anyway.

Running 3:04 [2] 0.45 km (6:51 / km)
ahr:137 max:168

Saturday Apr 6 #

2 PM

Running 7:00 [2] 1.27 km (5:31 / km) +51m 4:36 / km
ahr:140 max:173

Orienteering 46:01 intensity: (23:00 @3) + (23:01 @4) 6.78 km (6:47 / km) +165m 6:03 / km
ahr:167 max:185

Norwegian Spring Middle

Will write up more, but briefly;
Started alright, small miss on the first, but through the next few alright, felt comfortable with the navigation but I was fighting with the terrain a bit. As it went on, my ankle was struggling a bit and I was getting more and more bullied by the terrain. Should have just relaxed and focused on the orienteering, but was getting a bit frustrated and reading the map less and less.
Ultimately started going from 10 to 12, realised but lost 2.5mins.
A little deflated and kept going to the finish but took it pretty easy, but got to watch a string of great orienteers go by me which was enjoyable.

Friday Apr 5 #

2 PM

Running 30:32 [2] 5.82 km (5:15 / km)
ahr:142 max:180

Thursday Apr 4 #

8 AM

Cycling: Commute 35:00 [0]

7 PM

Orienteering 1:05:55 [1] 3.7 km (17:49 / km) +134m 15:05 / km
ahr:107 max:145

Checking more sites and some bits of remapping. Squeezed pretty much all in before dark. Ankle feeling good. Had fairly strict no running rules in the terrain, except some uphills.
Generally felt fine moving around though and tested it slightly more a tiny bit in places.
Then ran back on the road to the car and it felt grand. Positive, looks good for the weekend anyway, will just need some decent taping.

Wednesday Apr 3 #

8 AM

Cycling: Commute 30:00 [0]

9 PM

Strength and Conditioning 20:00 [1]

ankle work, should have trained this evening but content enough to have another rest day because it was too grim for cycling.
Ankle is coming along nicely, swelling almost all gone, and a few strides have felt mostly comfortable, but slightly restricted on the down step by excess fluid at the front of the ankle.

Tuesday Apr 2 #

8 AM

Cycling: Commute 17:30 [0]

6 PM

Cycling: Training 47:33 [2]
ahr:128 max:173


47:33 [2] 18.65 km (23.5 kph) +107m


Loop in Phoenix but by jaysus, haven’t worn gloves for a good month or two commuting, but hands were dying of cold by the end, and had a good 5mins if stinging as they warmed up when I got home.
9 PM

Strength and Conditioning 20:00 [1]

Monday Apr 1 #

Note
(rest day)

Well, I feel I may as well take this as an opportunity to rest the legs nicely. Will probably put down a bit of cycling the next few days in the bright evenings (!), and see how the ankle progresses in the next few days.
8 AM

Cycling: Commute 35:00 [0]

11 PM

Strength and Conditioning 20:00 [1]

Ankle.
Improving quite well

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