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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running7 6:38:20 48.84(8:09) 78.6(5:04) 394917.8
  Orienteering2 2:11:15 13.12(10:00) 21.11(6:13) 374561.5
  Yoga1 10:0010.0
  Strength and Conditioning1 5:005.0
  Total9 9:04:35 61.96 99.71 7681494.3
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Sunday May 9 #

10 AM

Running 8:09 [2] 1.36 km (5:59 / km) +35m 5:19 / km
ahr:128 max:149 shoes: inov8 x-talon 212

Orienteering 1:23:54 [5] 13.79 km (6:05 / km) +283m 5:31 / km
ahr:153 max:177 shoes: inov8 x-talon 212

OK Nuts Trophy (+13min)

Was pretty keen to get another one on what looked like a solid area - too many tracks but so be it. Had to rock up early and head on quick due to afternoon plans.
Got going alright, mini banana on #1 but settled in and found it fine, and off on a longer leg to #2 - think this went reasonably well, basically straight lined it but used paths along the way because bits of the terrain were tougher than I anticipated. Ticked off 3 alright, but had a wobble coming into #4, thought I'd aimed off left enough to turn in, but nope, so I ended up going the wrong way when I got into the circle, costing ~30sec. 10sec in the circle on #5 too - misunderstood the direction of the contours.
#6 was along a track so I planned ahead, nice control point, but not an inspiring leg.
Got through the net section #7 - #13 all fine mostly, but was just finding the terrain tough work and it was sapping my energy a bit.
I went wide left on #14 to avoid some climb for my poor tired legs, will have to see how that worked out in the end.
Went a bit too high on #15 (~10-15sec), was really feeling that climb. Pretty alright through the next loop #16 - #18, and then tried to work hard to #19 up the hill, but didn't give the navigation enough time and lost at least 30sec in the circle, and it could have been worse to be honest.
Recomposed myself a bit at the road crossing, but didn't take too long and set off on the final loop. Navigating fine and enjoying the better running through most of it, but hit an unmarked track and some changing vegetation on the way into #27 which completely threw me and I must have binned the guts of 2mins by the time I'd relocated and got it which was a right shame so close to the finish.

Not the best day out, I'd gone in planning to focus on getting the detailed navigation right and not lose unnecessary seconds and hoping that the running would mostly take care of itself. Felt a bit flat out there which didn't help the nav, but should have been more focused and my mistakes came at obvious points of less concentration (#19 & #27 coming towards the timed-out road-crossing / finish).
Last few events have seemed to go reasonably well, so probably good for me to have a worse one anyway and evaluate it properly, but plenty more work to do.
That forest seems likely to have tracked up quite a bit and I can imagine the running was a good bit better a few hours later for the late starts, but certainly not enough to explain the large gap! Not going to worry about the physical side too much though, legs probably just a bit tired from yesterday / the week, and not used to running that bit longer in terrain. Would be curious to see if others took more path routes.

Running 4:48 [2] 0.78 km (6:08 / km)
ahr:126 max:146 shoes: inov8 x-talon 212

Saturday May 8 #

9 AM

Running 22:46 [2] 4.59 km (4:58 / km)
ahr:134 max:146 shoes: Asics Gel Nimbus Lite 2

Running 29:07 intensity: (7:30 @1) + (21:37 @5) 6.5 km (4:29 / km)
ahr:137 max:170 shoes: inov8 Roclite 280

2 x (2 laps, 1 lap, 2 laps) [90"] with OUCCC.

XC session in the mud and wet, but mostly reasonable underfoot. I was lagging a little today after pubbing, but not too bad. The coach said towards the end that you could cut the last rep down to 1 lap if you were feeling tired or sleep-deprived, and I ticked both those boxes so I took full advantage.

Running 26:25 [2] 4.61 km (5:44 / km) +9m 5:40 / km
ahr:138 max:160 shoes: Asics Gel Nimbus Lite 2

6 PM

Running 34:55 [2] 7.04 km (4:58 / km) +88m 4:40 / km
ahr:121 max:143 shoes: Asics Gel Nimbus 21

Easy morning loop, legs feeling very fresh.

Friday May 7 #

4 PM

Running 1:10:37 [2] 13.17 km (5:22 / km) +211m 4:58 / km
ahr:124 max:150 shoes: Asics Gel Nimbus 21

Easy Wytham 14-1 with Will. Nice to run with someone different and very conveniently located so I'm sure some more runs will occur.

Thursday May 6 #

7 AM

Yoga 10:00 [1]

Originally planned to do more, but was at least still happy to get some yoga in.
Back to square 1 with Tim.
6 PM

Running 1:19:24 [2] 15.19 km (5:14 / km)
ahr:160 max:188 shoes: Asics Gel Nimbus 21

Out for a lap of port meadow with Toby & Euan. It was lovely, but then we passed the trout so we went in briefly, but the guys didn't want a drink so we continued on. By the time we got to the perch though Euan had decided he did want a drink, so we got a drink we did some scurrying to get some warm clothes, but basically the run ended up being broken up into segments.
Still, a nice and easy one post-track is always appreciated.

Wednesday May 5 #

5 PM

Running 24:13 [2] 5.02 km (4:49 / km)
ahr:138 max:154 shoes: Asics Gel Nimbus Lite 2

Running 34:25 intensity: (13:10 @2) + (21:15 @5) 8.95 km (3:51 / km)
ahr:158 max:181 shoes: Asics Tartherzeal 6

Track with OUCCC.
2x 200m at ~5k pace to warm into it, in 36 & 37.
6 x split ks - 500m @ 5k pace / 200m float / 300m @1500m pace, as a guide at least.
Interesting session, but a lot of fun and good work which I think will benefit my speed. Kept it controlled, so not going crazy on the 3s, but moving well throughout. Good group with Marcus & Joe.

Splits:
99 / 46 / 55 - 3'20
95 / 48 / 54 - 3'18
95 / 50 / 54 - 3'19
94 / 50 / 54 - 3'19
93 / 52 / 54 - 3'20
92 / 48 / 54 - 3'15

Running 28:16 [2] 5.1 km (5:33 / km) +6m 5:31 / km
ahr:125 max:147 shoes: Asics Gel Nimbus Lite 2

Tuesday May 4 #

5 PM

Running 17:38 [2] 3.24 km (5:27 / km) +12m 5:21 / km
ahr:110 max:126 shoes: inov8 x-talon 212

Orienteering 47:21 [3] 7.32 km (6:28 / km) +91m 6:06 / km
ahr:125 max:151 shoes: inov8 x-talon 212

Some orienteering on the Nettlebed map.
I could only get the map printed in black & white at school, but it worked alright. Decent area really, and I had planned a quick middle distance style course. I was a bit put off by some "private - no access" signs as soon as I left the track at the start and moved sheepishly through the forest wary of running into someone, and there were quite a few empty work vehicles.
But, got into it a bit more and got some nice orienteering in. Some mistakes and some uncertainty in places, but some good sections too. Just good to be doing stuff on a map and building on routines but again, a tad distracted by the circumstances to get the full benefit.
Will try and plan ahead and maybe print some decent maps in a shop somewhere before next week.

Running 17:37 [2] 3.05 km (5:47 / km) +33m 5:29 / km
ahr:118 max:138 shoes: inov8 x-talon 212

11 PM

Strength and Conditioning 5:00 [1]

Didn't fit in yoga today or yesterday, so made sure I at least did some exercises before bed.

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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]550:00:006000km100000m↑
actual:206:32:3737%2306.4km38%23698m↑23%
projected:584:24:23106%6525.9km108%67052m↑67%

Reports

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  • Jul 5 [8w, 0d]: ? - World Orienteering Championships 2021
  • Mar 15, 2041 [1,035w, 4d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,518w, 4d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,411w, 4d]: ColmM's kick ass training hours

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