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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Running8 8:51:07 52.38(10:08) 84.29(6:18) 22071147.3
  Orienteering2 2:36:04 12.52(12:28) 20.15(7:45) 270338.1
  Strength and Conditioning1 10:0010.0
  Total11 11:37:11 64.89 104.44 24761495.4

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Sunday Feb 16 #

12 PM

Running 1:03:51 [2] 11.05 km (5:47 / km) +147m 5:25 / km
ahr:125 max:164

Saturday Feb 15 #

10 AM

Running 51:19 [2] 9.35 km (5:29 / km)
ahr:125 max:138

Easy round Blenheim.
Not a lot in Blenheim.
5 PM

Running 51:01 intensity: (21:00 @2) + (30:01 @4) 11.06 km (4:37 / km) +219m 4:12 / km
ahr:152 max:194

30min tempo on some fire roads from campsite with rolling hills.
Don’t particularly think this road leads anywhere so dead quiet, and nice running up the valley.
A little deflated by the pace at the halfway turnaround, but didn’t realise how much net uphill I’d done, so pretty happy by the end.
Good session, think if I can keep a few of these in over the next while I should come back with a solid aerobic base & a reasonable place to start working on speed.

Tempo: 30’02, 7.21km, 4’09/km, ~175m climb.

Friday Feb 14 #

8 AM

Running 2:54:57 [2] 22.11 km (7:55 / km) +1023m 6:26 / km
ahr:118 max:168

Got a water taxi over to Anakiwa and then set off on the Queen Charlotte track.
Enjoyed it a lot, lovely views of the bays either side as I ran along the ridge of the headland (well, not a headland as it continues to more land).
Got a bit tired on stepped climbs towards the end but all good.
Knew I’d be waiting a little bit on the other end so brought swimming gear, change of clothes and a full pack which made it a tad tougher.
Got to the end and hadn’t expected the bay to be so remote, so it was quiet for the most part and got a nice swim in, before getting the water taxi back.

Thursday Feb 13 #

10 AM

Running 31:26 intensity: (16:26 @2) + (5:00 @3) + (10:00 @4) 6.59 km (4:46 / km) +43m 4:37 / km
ahr:130 max:170

Run along the coast. Included a fartlek of 5x 2min hard / 1min steady.
Didn’t get going very quickly, but still good to run with some effort. Strong wind which varied in direction with all the bays.
Would have been nice to get some hills but I hadn’t organised any accommodation and everywhere was booked up so had a battle till late last night figuring out where to stay.

Fartlek: 15’20, 3.7km, 4’09/km
6 PM

Running 1:13:45 [2] 11.36 km (6:29 / km) +469m 5:23 / km
ahr:128 max:172

Easy out along the snout. Lovely trails and stunning views over Marlborough sounds, but the peacefulness of the path was marred by the loudest colony of crickets I have ever encountered.

Wednesday Feb 12 #

11 AM

Running 49:41 [2] 6.71 km (7:24 / km) +306m 6:02 / km
ahr:125 max:162

6 PM

Orienteering 36:00 intensity: (5:00 @1) + (31:00 @3) 5.58 km (6:27 / km) +157m 5:39 / km
ahr:132 max:166

Some sprint training round Wellington college.
Good fun, and useful as always, but tricky at times as the map has changed a good bit.

Tuesday Feb 11 #

1 PM

Orienteering 2:00:04 [2] 14.56 km (8:15 / km) +112m 7:56 / km
ahr:118 max:141

Out along the beach to do some orienteering on a map Conor sent on.
Bit of a trek out, hopped off the beach and into the forest to follow the trail and eventually figure out where I was. The forest track was pretty much gone, and completely overgrown, so fought through bush for a couple km to the start, but the track eventually came good. Don’t think I would have known where I was except they had the tracks numbered on the map which was appreciated.
Orienteering went alright. Really detailed, forested sand dunes, much nicer forest up this end so it was lovely orienteering. No compass though, and with so much going on on the ground it sure felt like compass-heavy terrain. Took my time and just focussed on trying to read as much detail as possible.
Not easy to follow the mapping at times because there were so many form lines, but there was even more happening on the ground, so it was fairly intense.
Got them all I think, but called it at #19 because it was a (relatively) easy access point back to the beach.
And slog back to the car.

Nice day for it, not too hot, enjoyed it after the warm up, and went for a short dip in the sea after.

Monday Feb 10 #

12 PM

Strength and Conditioning 10:00 [1]

Went into splash centre with some pools, sauna, jacuzzi etc which was nice for recovery, but they also had a gym so threw in my core / strength set too
7 PM

Running 35:07 [2] 6.06 km (5:48 / km)
ahr:120 max:163

Very easy recovery. Took the map Conor sent me & a head torch, on the off-chance you could cross the river but alas, no.

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