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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ColmM

In the 7 days ending Apr 23:

activity # timemileskm+mload
  Running10 6:58:17 43.44(9:38) 69.9(5:59) 1324841.0
  Orienteering4 3:16:43 15.78(12:28) 25.39(7:45) 599841.2
  Cycling: Commute2 1:15:0075.0
  Strength and Conditioning3 20:0020.0
  Total15 11:50:00 59.21 95.3 19231777.2
  [1-5]13 10:35:00

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WeThFrSaSuMoTu

Tuesday Apr 23 #

8 AM

Cycling: Commute 35:00 [0]

7 PM

Running 1:34:09 [2] 14.3 km (6:35 / km) +789m 5:10 / km
ahr:148 max:178

Easy out from Crone showing Niall the euro trials route before the weekend. Boy is running well, but he was being a little patronizing, constantly running ahead, only to walk for 50m until I caught up. Just wait till IOC then I’ll show him who’s boss.

The east side of Tonduff had streams of fire going up the side of it, and after we got back we could see the whole north side alight as well. A real shame.
11 PM

Strength and Conditioning 5:00 [1]

Monday Apr 22 #

9 AM

Running 20:03 [2] 3.06 km (6:33 / km) +22m 6:19 / km
ahr:119 max:143

Orienteering 54:22 [5] 6.96 km (7:49 / km) +132m 7:08 / km
ahr:158 max:177

Easter 4 days Middle

Probably the trickiest day, but a tiny bit more runnable so I felt i was able to be a bit more aggressive, and enjoyed it the most by a lot.
I was very cautious coming into 23, and ran up and down the track for 30-45sec to make sure I entered at the right point. This meant I got it clean, but with some sacrifice. Lost 1min on 24 too, contoured to it, and hit a control early and read it as the wrong feature.

Mostly good though, and given the difficulty, relatively satisfied.


Running 7:47 [1] 0.89 km (8:42 / km) +48m 6:51 / km
ahr:125 max:157

Sunday Apr 21 #

9 AM

Running 14:05 [2] 2.22 km (6:21 / km) +60m 5:36 / km
ahr:122 max:142

11 AM

Running 15:32 [2] 2.46 km (6:18 / km) +84m 5:23 / km
ahr:127 max:152

Orienteering 1:20:02 [4] 9.04 km (8:51 / km) +260m 7:44 / km
ahr:157 max:175

Easter 4 days Long

Very tough long, again, just very rocky terrain which ate me up and spat me out.
Mostly clean, but not confident enough in my ankles for this stuff. A silly tired route choice at the end cost me 90sec, or maybe a little more, but otherwise, think it was just small things.

Running 7:28 [1] 1.06 km (7:01 / km)
ahr:121 max:162

Saturday Apr 20 #

10 AM

Running 17:10 [2] 2.85 km (6:01 / km) +29m 5:44 / km
ahr:126 max:164

Orienteering 45:37 [4] 5.62 km (8:07 / km) +162m 7:06 / km
ahr:159 max:179

Easter 4 days Middle

Tried to start aggressively, but the terrain held me back a lot. Halfway to 1, and already many stumbles later, I knew I could carry this pace. The terrain was rocks everywhere, and covered in a low layer of dry grass so you couldn’t see most of the rocks.

Anyway it was lovely orienteering, I got the first few well and trying to be aggressive, but the terrain was too rocky for me and had to settle into a steadier pace. Clean for the most part, some small issues, but mostly just a little dissatisfied in not being able to push it more.

Running 46:32 [2] 7.36 km (6:19 / km) +123m 5:50 / km
ahr:135 max:173

11 PM

Strength and Conditioning 10:00 [1]

Friday Apr 19 #

Event: JK 2019
 
8 AM

Running 30:44 [2] 5.2 km (5:54 / km) +125m 5:16 / km
ahr:133 max:185

Stretching the legs round Piran. Very touristy but surprisingly some spots to run.
3 PM

Running 6:09 [2] 1.12 km (5:29 / km) +2m 5:27 / km
ahr:121 max:137

Orienteering 16:42 [4] 3.77 km (4:26 / km) +45m 4:11 / km
ahr:162 max:179

Easter 4 days Sprint

Lovely sprint, very hard to get into flow. Was going alright most the way in the first half, but not able to run quick or plan ahead cos my head was buried in the map - certainly out of sprint practice.
Came down an alley to 11, and got pushed a bit left by a moving van and wound up going down one alley left and blowing 30s.
Battling to find a route to 12, opted for round, and executed it badly and went further around. Not ideal.
Okay again from here in but not grinding like maybe I should have.

Running 31:39 [1] 5.03 km (6:18 / km) +36m 6:05 / km
ahr:122 max:145

Thursday Apr 18 #

8 AM

Note

8 PM

Running 27:53 [2] 5.06 km (5:31 / km)
ahr:131 max:181

Easy leg stretch after picking up shea. 5min easy pickup with kev in the middle.
Front right hips still very tight.

Wednesday Apr 17 #

8 AM

Running 34:33 [2] 6.02 km (5:44 / km)
ahr:120 max:137

Right hips has been tight yesterday and today since the introduction of new runners. Asics Gel Contend 4.
They appeared to fit the bill, but they have tightened my right hip quite a bit and I could feel a bit of discomfort on the ball of my foot. I have been fairly willing to just write it off as new shoes that need wearing in, but on more research they are supposed aimed at entry-level and low mileage runners, ideal.
I will give them a little more time to hopefully correct themselves, but they won't be coming to Slovenia where I would have no other options, and they won't be getting too much time, so they may end up on the way out.
Slightly frustrating but somewhat self-inflicted.
More updates to come.
6 PM

Running 21:08 [2] 3.89 km (5:26 / km) +4m 5:24 / km
ahr:121 max:174

Running 17:06 [5] 4.83 km (3:33 / km)
ahr:141 max:173

Deek’s Quarters.
A good session I’ve been keen to do for a while, combining speedwork but also tough as there is no recovery. And now getting into some speedwork seemed like a good time.

8 x 400m hard [200m float].
As it’s supposed to be 4.8k, and somewhat equivalent to your 5k shape, but you can’t really end on a 200m float, so started with a 200m float.

Had niallmac for company which was nice, and helped.
Seemed to get moving alright, but after 3 or 4 I wasn’t recovering on the floats and started struggling to get the legs moving quicker. On the last 3 or so Niall was moving ahead on the 400s, and I’d catch up to regroup on the 200s.

Would have liked the times to be quicker on the 400s, but I get that the nature of the session made it tough, that’s the point.
Good session to get done, would have been good to get on the track but there was a kids session booked.

Finished the session in 16:57, not too worried about that, had it not been in Ringsend Park could have been a bit quicker, and just getting into the speedwork.
Looking forward to tracking the speedwork and it’s impact.

400s: 74, 76, 79, 80, 81, 80, 81, 75.

Running 26:19 [2] 4.55 km (5:47 / km) +2m 5:46 / km
ahr:126 max:151

8 PM

Cycling: Commute 40:00 [0]

11 PM

Strength and Conditioning 5:00 [1]

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