Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 10, 2010:

activity	#	time	miles		km		+m				load
Running	6	3:04:09	20.25	(9:06)	32.59	(5:39)	822				660.9
Orienteering	3	2:52:13	16.6	(10:23)	26.71	(6:27)	943	20 /	20c	100%	647.3
Cycling: Commute	2	40:45									90.8
Total	7	6:37:07	36.85		59.3		1765	20 /	20c	100%	1399.0

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Sunday Oct 10, 2010 #

Note

Newcastle
Kicked ass on the route to 8.. :) even won the leg! ;)
Training Relay
Route to start and Mini Course
Corridor-O
..sorry map quality shit on this last one.
and Routegadget done too from Sunday

12 PM

Running warm up/down 3:32 [2] 0.56 km (6:19 / km)
shoes: Olway O' shoes

Orienteering 1:08:41 [5] *** 13.07 km (5:15 / km) +125m 5:01 / km
spiked:20/20c shoes: Olway O' shoes

Good run. Started 2mins before Josh, 2 after Leslie and others further ahead to, with Roar, Kyle and others at 2 minute intervals behind.
Started well, spiked 1 although missed the gap in the greens. Bad route to 2 i think and was indecisive about it too, but not much in it anyway. 3, 4, 5, 6 grand. 7 was good, passed Leslie here (2mins), cleanly through the white, looked for the boulder and turned in. I went around for 8 as I felt the white lines could be rather rough after seeing them at 3. Happy with this route. 9 i took the slightly worse path but marginally. 10 came back around which was slightly worse but again it was seconds i think. Running well, just lost Leslie here I think. Grand through 11 and 12. Good route to an easy 13, and back to the roughish open and along to 14. All good so far, but starting to tire after yesterday. Anyways, went on okay to another easy one at 15. Recognised that 16, was one of the trickier ones, and ignored my body's pleas to just run and get it over with. Navigated cleanly through to this, also did so well to 17. 18 was easyish, slightly hard to spot the moss ridden boulder but okay, met a more than energetic Laurence here and left him. To 19, i was dieing and both calfs cramped, I've never had this happen before. I kept running barely and pace dropped dramatically here, may have lost a few places but to be honest I'd say I lost them from 15 on which is more likely. Struggled through to 19 where they started to clear up and through 20 grand.
A good run, the real goal was to keep full concentration throughout and I did so pretty well I think, forcing myself to keep focus. I unfortunaely missed out on the epic train, which included Josh, Kyle, Roar and towards the end Leslie, this I would presume boosted some people's runs. But sure.. what can you do. I'm happy

Newcastle

C • Train 5

Brown - Splits

Saturday Oct 9, 2010 #

9 AM

Running warm up/down 7:20 [2] 1.06 km (6:55 / km)
shoes: Inov8 X-Talons

Jog around and what not before, partially with James and Laurence.

Running (Time Trials) 24:38 [5] 5.23 km (4:43 / km) +110m 4:16 / km
shoes: Inov8 X-Talons

Good run. Best time for me by a distance. Although, twas fast and dry and everyone improve, even still happy. Kept it reasonably consistent through the start, and knew I had to pick it up on the last one, and so I did.
Laps: 6.18, 6.19, 6.15, 5.44
Very good finish, maybe should've paced the first few a bit faster but still.. good.
2 years, don't think that's long enough to rip off a further 2mins, but you never know. To be honest, I don't think any of the current 18's will do it. Maybe the 16's but still.. unlikely. And the 14's are just too young to know.

Running warm up/down 13:35 [3] 1.73 km (7:51 / km) +32m 7:11 / km
shoes: Inov8 X-Talons

decent cool down with Laurence and James again.

2 PM

Orienteering 19:22 [3] 1.34 km (14:27 / km) +158m 9:06 / km
shoes: Olway O' shoes

Corridor-O up to Base Camp on Glendasan. Grand, tricky, few dodgy bits but okay. Will sort out maps later, if I can find them.
Corridor-O
..sorry map quality shit on this one.

Orienteering 9:59 [3] 1.0 km (9:59 / km) +200m 5:00 / km
shoes: Olway O' shoes

Navigating and route choice to new camp. Tricky leg, but nice attackpoint.

Also 1st exercise. Did this with Conor. I navigate to my control and then he points out feature on his map. Pretty okay.
Route to start and Mini Course

Orienteering 4:42 [3] 0.47 km (10:00 / km) +50m 6:32 / km
shoes: Olway O' shoes

2nd exercise.
Again with Conor, same idea as last time.

Orienteering 7:06 [3] 0.83 km (8:33 / km) +60m 6:17 / km
shoes: Olway O' shoes

Race against Conor, doing both the star's we had already done together. So, not too tricky, Conor got the better of me by about 30secs or so.

Orienteering 7:40 [3] 0.86 km (8:55 / km) +45m 7:04 / km
shoes: Olway O' shoes

Doing the 2 stars we hadn't done. One guy gets a 30secs headstart, and the other guy chases.
On Conor's one I accidentally hit the wrong 1st control, but he beat me anyway.
On my one, I slowed for the first one as it was technical, and Conor was just behind me when i spiked the first, but on the way to the second i dropped into it and Conor continued so I got back first, due to his miss.

Orienteering 7:34 [3] 0.72 km (10:31 / km) +55m 7:36 / km
shoes: Olway O' shoes

1st waterholes course, basically normal course only the feature isn't on the map, but we knew they were all waterholes, so it was basically a normal loop

Orienteering 7:03 [3] 0.67 km (10:31 / km) +40m 8:06 / km
shoes: Olway O' shoes

2nd waterholes loop

Orienteering 9:06 [3] 0.79 km (11:31 / km) +40m 9:12 / km
shoes: Olway O' shoes

collecting higher controls and then jog back to the original base camp.

Orienteering 7:26 [5] 1.02 km (7:17 / km) +50m 5:51 / km
shoes: Olway O' shoes

Relay, the M18's, Laurence and Mark took the 1st and longest leg.
Most of us missed 1, except Laurence, and Conor corrected quickest so they hit it together, and I was in 3rd. They, went off a bit for 2, so I took over here, I lead to 3 and got it well with a small bit of uncertainty early on on the hill here. But it was okay, I was grand to 4, little hesitant, and Conor was with me, he went ahead as I got stuck on top of an unmarked crag. I went ahead again to 5, and finished in 1st.
With, no gaffles I'm told this was a rather funny train and I'd say it was. Ruairi Long did well on the 2nd leg to come in in 6th against older opposition, and Shane Hoare also did well to keep this.
Fun relay and a good run in fairly tricky terrain
Relay

Orienteering 2:01 [3] 0.2 km (10:05 / km) +20m 6:43 / km
shoes: Olway O' shoes

Collecting relay controls

Thursday Oct 7, 2010 #

Note

also was asked about 2 days ago, if I would plan the event on Three Rock, and as much as I would love to, and were it a week earlier.. who knows? But I simply lack the time and the OCAD.

6 PM

Running warm up/down 2:00 [1] 0.31 km (6:30 / km)
shoes: Asics Running shoes

Running 17:13 [5] 3.22 km (5:21 / km) +240m 3:54 / km
shoes: Asics Running shoes

12x Hill reps, usual deal
Legs felt pretty decent but didn't want to do 15 cos of weekend and all that.
Times: 32, 33, 32, 31, 32, 30, 30, 31, 30, 32, 28, 27
Times are getting better too. Good signs, good signs.

Wednesday Oct 6, 2010 #

2 PM

Running 47:00 [4] 6.53 km (7:12 / km) +210m 6:12 / km
shoes: Inov8 X-Talons

Semi- pace run type thing again in the heather 40mins.
Legs were extra tired today too so extra slow but this is a strength session not speed so i don't mind.
2 of the longer loops and 2 of the shorter loops. I wasn't sure how to fit in 40mins best, 1 long and 3 short ones would've worked, but i did 2 long ones and 2 short ones. This meant i finished 3 laps on 37mins and got a beneficial extra 7!
Laps going: Long, Short, Long, Short, Times: 12.53, 10.25, 13.44, 9.57

Running warm up/down 26:23 [2] 3.8 km (6:57 / km) +170m 5:40 / km
shoes: Inov8 X-Talons

Cycling: Commute 15:45 [1]
shoes: Inov8 X-Talons

Tuesday Oct 5, 2010 #

6 PM

Cycling: Commute 25:00 [3]
shoes: Asics Running shoes

Running 21:33 [5] 6.0 km (3:36 / km)
shoes: Asics Running shoes

6x1km with 90secs rest.
Back to these again!
Times: 339, 334, 338, 338, 334, 330
Happy, good enough times.
Was late home from school so was straight on to bike and straight off and into intervals. The hamstrings were annoyed at me.

Running warm up/down 3:10 [1] 0.55 km (5:45 / km)
shoes: Asics Running shoes

after...

Monday Oct 4, 2010 #

Note

C • WTF 25

9 PM

Orienteering 21:33 [2] 5.74 km (3:45 / km) +100m 3:27 / km
shoes: Asics Running shoes

Another one of those ones in Bushy. Didn't do quick route cos its pointless but will put up course

Bushy

Running 17:45 [2] 3.6 km (4:56 / km) +60m 4:33 / km
shoes: Asics Running shoes

Totals: 39:21mins, 7.57km, 5:12/km

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