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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running8 8:47:01 56.75(9:17) 91.33(5:46) 13911153.2
  Cycling: Commute4 3:10:00190.0
  Climbing1 1:30:0090.0
  Orienteering1 33:48 2.75(12:18) 4.42(7:39) 231101.4
  Strength and Conditioning1 20:0040.0
  Total12 14:20:49 59.5 95.76 16211574.6
  [1-5]8 9:40:49
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TuWeThFrSaSuMo

Sunday Jan 20 #

12 PM

Running 1:28:16 [2] 16.12 km (5:29 / km) +48m 5:24 / km
ahr:134 max:179

Out along the dodder to get some grass in, in Tymon. Moving slowly, but getting around alright.
Did need to stop for a stretch on the way back, legs a bit stiff after yesterday. Will probably take it a little easier this week, let the legs recover a little, might get my 1 session in before portugal next weekend.
Coming soon though, expect I'll make a bit more of an effort to get a few steady runs the coming weeks, or at least get the easy pace moving a little better.

Also, this weigh-in was standard procedure, so things are looking up yeah.

Strength and Conditioning 20:00 [2]

core and much-needed stretching

Saturday Jan 19 #

9 AM

Running 17:54 [2] 3.03 km (5:55 / km) +7m 5:50 / km
ahr:128 max:147

Shakeout.
Weight is a little cheating today as I didn’t get to weigh myself till after shakeout, still positive.
11 AM

Running 11:04 [2] 2.02 km (5:29 / km) +24m 5:10 / km
ahr:147 max:170

Rushing in the wrong direction to find the start

Running 30:31 [5] 6.28 km (4:51 / km) +158m 4:19 / km
ahr:165 max:196

Howth Winter IMRA - 2nd

Weird one cos we started at almost the top. Quick little loop to hit the mast, had fallen back to 7th-8th, but went fairly hard on the early short descent, and gained back a good bit, then put a little sprint past some guys on a slight uphill starting the loops, as I didn’t want to be behind starting a tight descent.

Made my way back to near the front, and when we hit the summit above the golf course I was not far back on 3rd, granted the leaders had done a little messing on the route.
Sat in behind early on the descent, but was being frustrated by the single track forest so when the chance came I went by hard. Opened up a decent gap, but definitely cooked myself a bit cos I was struggling on the flat, and had been caught up just as we started climbing again. Dropped and dropped, but still hit the top 5th, so not the worst.
Onto the loops, up the steep bit, will have lost a little, but still going aight, then as I turned back to loop again, I saw Ruairi and Luke coming back against me. “Oops, we gone wrong I thought”, turned around and let them catch me. Was working it out, and 3rd seemed to have gone walkabouts and now has no idea where 4th was either, so us 3 were the front. Nice.

Came down the descent about to start the last big lap, and Ruairi turns to me “you have another lap colm”, and the two of them start sprinting towards the finish. This confused the hell outta me. Turns out they did a mini lap extra thinking it was the final one. How silly.
So we all departed on the last lap together with them probably a little demotivated. Stayed in front till the climb, and then Ruairi went by, somehow stayed got back in front of Luke again on the sharpest Bit of climb, but passed by Conroy.

Out to the final stretch of single track, but trapped in crowds, not ideal.
Escaped it on some trail, and got ahead of Conroy, got confused again not sure whether to just head straight to the finish or hit the mast once more.
Stopped for a moment, but suddenly Brian flannelly, and Luke, and Conroy all right behind me. Went into full sprint to the mast to stay ahead at the final single track descent and just managed. Making for an easyish last 200 sprint finish to claim 2nd.

Probably shoulda been 4th-5th, big madness ensued and at least I studied the route a bit. Helped a lot.

Running 16:35 [1] 2.57 km (6:28 / km) +41m 5:59 / km
ahr:162 max:175

7 PM

Running 8:58 [2] 1.32 km (6:47 / km) +48m 5:44 / km
ahr:136 max:143

Orienteering 33:48 [3] 4.42 km (7:39 / km) +231m 6:04 / km
ahr:144 max:172

Nice little navigation test. Took it easy enough, but wanted to be clean, and kept moving. Not much flow, and a bit hesitant so work to be done.
Also missed the open path on 11 which cost me a minute. Other than that, no major time losses.
Thoroughly enjoyed it. Love a good night-o in nice forest.
Good running from the other 2 to be ahead, and with more mistakes than I made, so clearly running a good bit quicker.

Rusty, but this will do good.

Running 7:26 [1] 1.07 km (6:57 / km) +35m 5:59 / km
ahr:147 max:174

Friday Jan 18 #

Cycling: Commute 45:00 [0]

3 PM

Running 1:55:21 [2] 15.18 km (7:36 / km) +859m 5:55 / km
ahr:142 max:166

Got a half day for some worked up time so wanted to make the most of it.
Got out to the hills nicely, some snow-topped djouce. But I left my old CR, or Mark’s current one, it can rest a while longer.

Climbing 1:30:00 [0]

Thursday Jan 17 #

8 AM

Cycling: Commute 55:00 [0]

7 PM

Running 1:10:44 [2] 13.04 km (5:25 / km) +136m 5:09 / km
ahr:124 max:147

Nice one round Enda’s with Jack McL again, another good catchup remembering the many random mutual friends.

Wednesday Jan 16 #

Cycling: Commute 35:00 [0]

6 PM

Running 1:35:01 [2] 17.62 km (5:24 / km) +18m 5:22 / km
ahr:168 max:189

Pleasant run out the coast with Corbett, was entirely misled though when told the run would be visiting Bull island, sadly not.
Hips a little stiff on the way back, and foot feeling a little sore with all the road, not big issues, just meant I was dragging the legs a little.
Also lots of chafing going on which was by far the most unpleasant.
Still, the route & run were very pleasant.

Tuesday Jan 15 #

8 AM

Cycling: Commute 55:00 [0]

6 PM

Running 1:05:11 intensity: (10:00 @1) + (34:21 @2) + (20:50 @4) 13.09 km (4:59 / km) +16m 4:57 / km
ahr:133 max:162

6 x 1k at rathfarnham
Quiet out, not too many down, ran with one fella for the first few, but had to solo the last couple.
Overall it was a little windier, a bit lonelier, a bit more work, and a bit slower times. I've never been one to worry too much about my times or paces in training, so don't see much point in starting now.
3'23 - 3'34.
Happy to get the efforts in.

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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]400:00:004500km
actual:27:06:106%291.1km6%
projected:494:37:32123%5313.2km118%

Reports

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  • Aug 13 [29w, 1d]: Y - WOC 2019 - Norway
  • Mar 15, 2041 [1,155w, 4d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,638w, 4d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,531w, 4d]: ColmM's kick ass training hours

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