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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Running7 5:00:41 31.8(9:27) 51.17(5:53) 902683.0
  Orienteering4 4:29:34 16.61(16:14) 26.73(10:05) 803805.8
  Strength and Conditioning1 5:0010.0
  Total9 9:35:15 48.41 77.9 17051498.8

» now

Sunday Jul 28 #

10 AM

Running 9:54 [2] 1.32 km (7:29 / km) +28m 6:46 / km
ahr:114 max:143

Orienteering 1:04:37 [4] 6.6 km (9:48 / km) +270m 8:08 / km
ahr:160 max:179

Relay training with the Danes.
Got up the first hill okay and got my gaffle, was a slightly long gaffle and was a little out the back already so only had Brad & Emil going to 2. We joined lines, felt a little early to me, but about the right sort of area but turned out it was a different gaffle. Checked the code but wasn’t certain whether the descriptions on the map matched the codes so had doubts but in the end did go out and find my gaffle.

Could still see brad a little up, and got ahead on #4 but messed it up in the circle and so found myself closing down Brad at a slow pace on 5 & 6. We separated for a while but rejoined at 11 until the spectator at 14, I was tired now in the heat for sure.
Out on the second loop I crashed up the hill in the heat and ended up walking most the last loop.
Oi, that was tough. Still, happy enough I was able to keep the motivation which lacked yesterday.

This was the map we ran the 2 x middle races at the May training camp (Dælane), which I felt great in and had a really good race. Today seems incomparable. Little energy at the start and no energy at all after half an hour or so. It’s likely that the terrain (in particular bilberry) has grown up a bit in the last 2 months, but The difference is far too drastic for that to be it. I am quite certain it’s the heat - it feels so hot out there right now in the forest, but I’m probably a bit dehydrated too. I have never performed very well in the heat. I will try to get more water in and see what that does. I am hopeful there’s not any other reason for my lethargy in the terrain, cos I can’t think of any. Maybe I am just waiting for my good day.

Anyway, whatever it is, I’m almost glad I don’t have to run woc if I’ll feel like this, and kind of optimistic the spectator middles will be shorter than the woc middles. Hopeful.
5 PM

Running 42:31 intensity: (15:00 @1) + (12:21 @2) + (15:10 @5) 6.79 km (6:16 / km) +289m 5:10 / km
ahr:136 max:176

4x 4min hillreps [jog down recovery]
Reps ended up being slightly shorter. Good session, found it tough out there after the last couple of days but pretty happy with the efforts.
Wanted to get some leg work done and this worked quite well. Fairly cooked by by the end.

Saturday Jul 27 #

9 AM

Running 9:16 [2] 1.3 km (7:06 / km) +25m 6:29 / km
ahr:117 max:134

Orienteering 55:23 [3] 5.84 km (9:29 / km) +86m 8:50 / km
ahr:151 max:170

Middle race with danish team.

Started alright, but kept making direction errors leaving controls and not moving as well as I’d like through the terrain early on. Compass was annoying the hell out of me with it’s spinning, so I pocketed it and went on, took it easier and didn’t read the map much. Brad then caught me on a big mistake, and I ran with him for a bit before calling it on the spectator loop.
A nice enough area & session but will probably not be using a compass for the remaining trainings here.

Running 2:47 [2] 0.37 km (7:30 / km)
ahr:120 max:138

7 PM

Running 37:33 [2] 7.25 km (5:11 / km) +131m 4:45 / km
ahr:132 max:162

Easy jog down the road from the clubhouse to stretch the legs.

Friday Jul 26 #

11 AM

Orienteering 1:07:33 [2] 5.75 km (11:45 / km) +174m 10:12 / km
ahr:134 max:174

Easy o from the indre Østfold clubhouse.
Very hot, too hot for me.
7 PM

Orienteering 1:22:01 [3] 8.54 km (9:36 / km) +273m 8:17 / km
ahr:141 max:177

Gaffled O-intervals with Bradley.
From the clubhouse again. Nice head to head but not sure of whether we were on the same course. Went quite well and got some good head to head in.
Not going very quickly, but some smooth sections (also some very scrappy / lazy sections, but hey ho, I don’t need good technique for much at the moment + my compass has a massive bubble (again)).

Strength and Conditioning 5:00 [2]


Wednesday Jul 24 #

12 PM

Running 38:08 [2] 5.82 km (6:33 / km) +74m 6:10 / km
ahr:117 max:136

Tuesday Jul 23 #

4 PM

Running 1:24:38 [2] 15.02 km (5:38 / km) +134m 5:24 / km
ahr:126 max:146

Run down to Laurence's apartment. A bit much pavement pounding, but considering it was through suburbia, Laurence found me a nice route with lots of quieter sections. Legs a bit stale by the end though.

Monday Jul 22 #

3 PM

Running 1:15:54 intensity: (50:20 @2) + (25:34 @4) 13.3 km (5:42 / km) +221m 5:16 / km
ahr:132 max:187

6k hilly tempo with Bradley.
Good little session, bloody hot and I cooked out there. Picked it up for the middle part to have a go at LQ’s segment, no such luck. Good times though.

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