Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 3, 2019:

activity	#	time	miles		km		+m	load
Running	7	5:48:59	41.84	(8:21)	67.33	(5:11)	705	788.0
Orienteering	3	1:05:36	8.51	(7:43)	13.69	(4:47)	2	179.4
Strength and Conditioning	1	30:00						30.0
Total	9	7:24:35	50.34		81.02		707	997.3

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Sunday Nov 3, 2019 #

10 AM

Orienteering 36:15 [2] 6.85 km (5:17 / km)
ahr:141 max:175

Putting out controls, turning on controls, searching for the kids who robbed the controls.
Bayside.

1 PM

Running 6:56 [2] 1.03 km (6:44 / km) +3m 6:39 / km
ahr:120 max:141

Orienteering 16:03 [5] 4.29 km (3:45 / km) +2m 3:44 / km
ahr:146 max:188

Ran the sprint final round Tyrrelstown after everyone was finished. Ran hard, focused a little too much on the run and was giving uncomfortably little time to decision making, but it was an easy enough area so it didn’t matter.
+15s on niall

Saturday Nov 2, 2019 #

10 AM

Running 20:40 [2] 4.44 km (4:39 / km) +49m 4:25 / km
ahr:143 max:166

Putting out controls and random bits and pieces in Ticknock Park.

1 PM

Orienteering 13:18 [2] 2.55 km (5:12 / km)
ahr:158 max:177

Turning on controls for the Quarter-finals in UCD

Friday Nov 1, 2019 #

2 PM

Running 1:24:36 18.26 km (4:38 / km) +82m 4:32 / km
ahr:137 max:157

Wanted to get something solid done while waiting for the maps to print so headed out to Phoenix park and kept it a bit steadier. Legs feeling fresh to begin, but a little more stale by the end. Nice to do.

Thursday Oct 31, 2019 #

Note
(rest day)

unplanned rest day, but doing stuff for the sprint weekend all day these days. Anyway, not much harm in it, will get something done tomorrow.

Wednesday Oct 30, 2019 #

10 AM

Running 1:13:43 15.28 km (4:50 / km) +41m 4:46 / km
ahr:139 max:172

25min grass tempo in Ucd with Jonny & Anton.
Solid session, very windy out which slowed down one side of the lap, pretty happy with pace and effort. Legs not quite at their freshest post-gym.

Tuesday Oct 29, 2019 #

10 AM

Running 1:25:17 [2] 12.82 km (6:39 / km) +501m 5:34 / km
ahr:143 max:176

Easy hillrun from Massey’s with jonnyq. Nice morning, nice loop. Content to leave Jonny run away on some climbs.

7 PM

Running 27:06 [2] 5.31 km (5:06 / km) +14m 5:02 / km
ahr:119 max:145

Short easy loop

Strength and Conditioning 30:00 [1]

3 walkouts
500m row
10 + 10 lunges
20 x 5kg double leg bridges
2 x (10+10) 5kg SL bridges
4 x 5 deadlifts @ 30, 40, 40, 40kg
2 x 5 pull ups
Some finger hangs

Woops forgot OH squat, oh well

Monday Oct 28, 2019 #

12 PM

Running 50:41 [2] 10.2 km (4:58 / km) +16m 4:56 / km
ahr:131 max:167

easy round nutgrove with Cian as he did some tempos on his schedule for the big sub-20.

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