Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ColmM

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m		load
Running	6	4:25:35	30.5	(8:43)	49.08	(5:25)	854		571.6
Orienteering	1	1:33:29	6.77	(13:49)	10.89	(8:35)	403	23c	187.0
Climbing	1	40:00							40.0
Strength and Conditioning	4	40:00							120.0
Total	10	7:19:04	37.26		59.97		1257	23c	918.5
[1-5]	10	6:39:04

1:52

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» now

Sunday Mar 11, 2018 #

Note

Hoping to start taking morning heart rate for a while once back home.

11 AM

Running 9:13 [1] 1.5 km (6:07 / km) +39m 5:25 / km

Orienteering 1:33:29 [2] 10.89 km (8:35 / km) +403m 7:14 / km
23c

Upper Torc area of Muckross.
Grand, grand. Still not wanting to race, so took it chilled. Was enjoyable.
I focussed more on the techniques than at LOC, but still found it hard not to be a little lazy when you’re cruising.

Some notes:
Generally alright using compass etc, understanding the terrain was all pretty okay.
Slow through the rough terrain, still quite conscious of ankles, and a little sloppy in the circles, not helped by some vagueness, but probably mostly avoidable.

Not feeling very fit & a bit pushed around by the terrain. Lots of flashbacks to winning intervarsity here 5 years ago - feel like I was running well enough then. But I respect that I’m only a few weeks away from being fit again.

Running 10:04 [2] 2.12 km (4:45 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)

WD. Changed to more comfortable runners for the warm down, and went down the road, to go over 60k, but apparently failed.

Brown - Splits

Saturday Mar 10, 2018 #

1 PM

Running 48:30 [3] 10.29 km (4:43 / km) +84m 4:32 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Went to go for a bit of steadier running, but was very windy and legs were having none of it, so ended up just rather slow.
so be it.

Running 14:52 [1] 2.21 km (6:44 / km) +23m 6:24 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

And some very easy extra stuff pottering about spectating the xc. Enjoyable.
A pleasure to watch Sarah Healy race - the girl is such a talent.
And to watch Clo get a national bronze.
Good day all in all.

Friday Mar 9, 2018 #

4 PM

Running 27:47 [2] 6.01 km (4:37 / km) +38m 4:29 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy day

Climbing 40:00 [0]

Thursday Mar 8, 2018 #

8 AM

Running 1:31:41 [2] 15.48 km (5:55 / km) +463m 5:09 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy hills, 90mins, and will hopefully build on that next two weeks.
Wanted to go up to fairy castle, across to tibradden and take the shortcut from pine forest back towards Marlay, but was too snowy up by fairy castle & figured the rest would be, so just turned bad and did extra in Marlay.
Dropped Clo to school and went straight, so was nice to have it done early.

C • Good choice 2

10 AM

Strength and Conditioning 5:00 [3]

Eccentrics, calf raises & ankle leans.
Ankle exercises

Wednesday Mar 7, 2018 #

12 PM

Strength and Conditioning 5:00 [3]

Achilles and ankle exercises

2 PM

Running 34:00 5.55 km (6:08 / km) +175m 5:18 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Wee tester on kilmashogue - 8x 1min hills (30” down)
Felt alright, not running too hard. Still snowy up there which disrupted it a little, but all g.

11 PM

Strength and Conditioning 15:00 [3]

90s plank
30 squats
10 SL squats
10 lunges
Calf, quad, ham, groin, ankle stretches
10 eccentrics & calf raises
10 ankle leans

Tuesday Mar 6, 2018 #

Note

The illness nonsense has been very annoying. Think I’m near done, waking up each morning with less & less gunk in my throat.
Going to try and start building back up to normal now, and monitor it, if it starts getting worse again I’ll calm it.
Will be hard to get fit in time for the JK, but I think I can be fit for IOC.

C • WOC test races 4

6 PM

Running 29:28 [2] 5.92 km (4:59 / km) +32m 4:51 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy bushy. Stepping stones waterlogged. Garmin bit mad.

11 PM

Strength and Conditioning 15:00 [3]

15 eccentrics & calf raises
Ankle leans
90s plank
20 crunches
20 bridges
10 SL bridges
20 squats
10 SL squats
60s wall sit
Calf, hamstring, ankle stretches.

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