Training Log Archive: ColmMIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
11 AM
Note
slept:7.5 (rest day)
Thursday Feb 27, 2014 #
9 AM
5 PM
Running 7:02 1.39 km (5:04 / km)
ahr:171 max:197 shoes: Asics Gel-Fuji Fellrunner
Running 19:17 4.55 km (4:14 / km) +50m 4:01 / km
ahr:173 max:222 shoes: Asics Gel-Fuji Fellrunner
Hill tempo.
Legs pretty decent.
Legs pretty decent.
Running 6:33 1.15 km (5:42 / km)
ahr:150 max:178 shoes: Asics Gel-Fuji Fellrunner
Wednesday Feb 26, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:7.0
4 PM
Running 31:58 5.47 km (5:51 / km)
ahr:167 max:223 shoes: Asics Gel-Fuji Fellrunner
Recovery.
Very easy team run with CillinC and lorrieq. Legs a little lacklustre but no worries.
Finished off with 7 * 100m strides.
HR monitor, as usual, started crazy, then settled. It's always the same.
Very easy team run with CillinC and lorrieq. Legs a little lacklustre but no worries.
Finished off with 7 * 100m strides.
HR monitor, as usual, started crazy, then settled. It's always the same.
Tuesday Feb 25, 2014 #
9 AM
Note
slept:6.5
maps to come.
6 PM
Running 27:06 4.87 km (5:34 / km)
ahr:155 max:180 shoes: Asics Gel-Fuji Fellrunner
Jog into UCD
Running 10:30 3.35 km (3:08 / km)
ahr:160 max:176 shoes: Asics Gel-Fuji Fellrunner
Intervals.
10 * 200m, 1 * 5min - UCDAC.
There was supposed to be an extra 5min before the 200s, but I was a little late so I spent the time stretching instead.
Kind of suited me. I liked this session the way it was.
Running around 3rd - 5th on the 200s. Evens were with the wind, and odds against.
Times: 34, 30, 34, 31, 33, 32, 33, 31, 34, 30.
After the 200s we were told to take the 5min steady, so I let Cian and Richie leave and cruised around a good bit ahead of next. Felt pretty nice.
5min - 1.43km (3:31/km)
10 * 200m, 1 * 5min - UCDAC.
There was supposed to be an extra 5min before the 200s, but I was a little late so I spent the time stretching instead.
Kind of suited me. I liked this session the way it was.
Running around 3rd - 5th on the 200s. Evens were with the wind, and odds against.
Times: 34, 30, 34, 31, 33, 32, 33, 31, 34, 30.
After the 200s we were told to take the 5min steady, so I let Cian and Richie leave and cruised around a good bit ahead of next. Felt pretty nice.
5min - 1.43km (3:31/km)
Running 35:32 5.84 km (6:05 / km)
ahr:139 max:167 shoes: Asics Gel-Fuji Fellrunner
Short warm down in UCD and then home. Was chatting to a french ultra-runner who has joined UCDAC, young guy and he's a big mountain-running fan, and has enjoyed orienteering in the past. Benjamin. Nice guy.
Monday Feb 24, 2014 #
9 AM
Cycling: Commute 30 [3]
7 PM
Running 41:32 7.54 km (5:31 / km)
ahr:139 max:172 slept:7.0 shoes: Asics Gel-Fuji Fellrunner
Recovery jog.
Easy 7.5km loop. Windy out. Some hail.
Legs feeling fine, but some hints of muscle-tiredness.
Easy 7.5km loop. Windy out. Some hail.
Legs feeling fine, but some hints of muscle-tiredness.
Sunday Feb 23, 2014 #
10 AM
Running warm up/down 10:00 [1] 1.75 km (5:43 / km)
slept:6.5 shoes: Inov8 X-Talon (Dec' 13)
Orienteering 2:10:54 [4] 17.0 km (7:42 / km) +800m 6:14 / km
spiked:18/24c slept:1.0 shoes: Inov8 X-Talon (Dec' 13)
MCO Long distance WRE. M21E.
MCO Long WRE Map
20th / 88. (+24:38 to course winner) (+48:48 to Thierry).
Toughest long distance race I have ever run. Extremely technical terrain with a lot of detail at 1:15,000. Routes were important as avoiding green and undergrowth was essential to keeping any flow or speed, so micro-routes became very important. Also really physical terrain with lots of climb, some rocky ground and changing forest.
I started my race really well, got a nice rhythym into 1, and was happy with my high route across the barerock to 2, keeping speed and alright navigation. I used the uphill 3 and 4 to plan ahead for 5 and 6, both quite long legs. I nailed my route to 5, and the control on a tricky downhill, yielding a nice split, and leaving myself in a very good position 24mins in, currently ahead of the eventual course winner.
Decent route to 6, but a slip at the end cost me about 1min - 1:30mins. Back on track to 7, and I decided on a high route again to 8, avoiding a lot of steep slope and green, but involving extra climb. I got it pretty well though and came in to 8 on 50mins, 3mins behind the leader at that point, who was the eventual winner. This was a really good first section for me, and definitely has positive signs. Running was nice, even though a little tired on climbs, very fluid through all flat sections.
The next section wasn't great with some time losses and slow splits 8 - 11 in the scrappy-ish area (~3mins), mainly due to me starting to lose a little focus, but not too much time lost. I was caught by a guy I had passed at 11, and he lead the way to 12, but after he got stuck I lead the way again. Not totally sure of my position I relocated halfway to 12 very nicely and came into the circle well. Unfortunately I was one re-entrant over, I realised quick but thought I was also too low and climbed a little, 45s lost after some nice navigating on possibly our trickiest leg.
To 13 though I really started to feel the day before, as well as the low sleep hours / hard floor in my legs. We got a steep climb and I was very slow up it. This combined with breaking my compass while tripping on some barerock set me back a bit, and was the beginning of me starting to tire. I got to 14, and started to feel alright again on the flatter stuff.
Through the spectator I was managing to keep running alright, but it was slow. Hit tracks and felt like I was jogging along. I struggled through the last section, navigating pretty well, except for one stupid mistake of concentration and getting stuck in green (1 - 1:30min).
I finshed alright, but a lot of time dropped on the last loop where my legs really after the tough race so far, including some cramping.
Definite positives here, but clearly some negatives too. My orienteering was really good, and I was in the top 3 after 25mins, and top 6 or so after 50mins. Long distance navigation and flow was really good, and the technical race suit me, as did this type of route-choice element. However, despite lasting much better than many previous races, my legs still didn't hack the distance, and particularly climb in the latter stages killed them. Despite decent winter training, my base still isn't quite there, but with the right race, and maybe better preperation I think it would be quite good.
It is certainly a massive step forward from Scotland last Summer. A step in the right direction if nothing else, but the race does fill me with more confidence than anything else.
MCO Long WRE Map
20th / 88. (+24:38 to course winner) (+48:48 to Thierry).
Toughest long distance race I have ever run. Extremely technical terrain with a lot of detail at 1:15,000. Routes were important as avoiding green and undergrowth was essential to keeping any flow or speed, so micro-routes became very important. Also really physical terrain with lots of climb, some rocky ground and changing forest.
I started my race really well, got a nice rhythym into 1, and was happy with my high route across the barerock to 2, keeping speed and alright navigation. I used the uphill 3 and 4 to plan ahead for 5 and 6, both quite long legs. I nailed my route to 5, and the control on a tricky downhill, yielding a nice split, and leaving myself in a very good position 24mins in, currently ahead of the eventual course winner.
Decent route to 6, but a slip at the end cost me about 1min - 1:30mins. Back on track to 7, and I decided on a high route again to 8, avoiding a lot of steep slope and green, but involving extra climb. I got it pretty well though and came in to 8 on 50mins, 3mins behind the leader at that point, who was the eventual winner. This was a really good first section for me, and definitely has positive signs. Running was nice, even though a little tired on climbs, very fluid through all flat sections.
The next section wasn't great with some time losses and slow splits 8 - 11 in the scrappy-ish area (~3mins), mainly due to me starting to lose a little focus, but not too much time lost. I was caught by a guy I had passed at 11, and he lead the way to 12, but after he got stuck I lead the way again. Not totally sure of my position I relocated halfway to 12 very nicely and came into the circle well. Unfortunately I was one re-entrant over, I realised quick but thought I was also too low and climbed a little, 45s lost after some nice navigating on possibly our trickiest leg.
To 13 though I really started to feel the day before, as well as the low sleep hours / hard floor in my legs. We got a steep climb and I was very slow up it. This combined with breaking my compass while tripping on some barerock set me back a bit, and was the beginning of me starting to tire. I got to 14, and started to feel alright again on the flatter stuff.
Through the spectator I was managing to keep running alright, but it was slow. Hit tracks and felt like I was jogging along. I struggled through the last section, navigating pretty well, except for one stupid mistake of concentration and getting stuck in green (1 - 1:30min).
I finshed alright, but a lot of time dropped on the last loop where my legs really after the tough race so far, including some cramping.
Definite positives here, but clearly some negatives too. My orienteering was really good, and I was in the top 3 after 25mins, and top 6 or so after 50mins. Long distance navigation and flow was really good, and the technical race suit me, as did this type of route-choice element. However, despite lasting much better than many previous races, my legs still didn't hack the distance, and particularly climb in the latter stages killed them. Despite decent winter training, my base still isn't quite there, but with the right race, and maybe better preperation I think it would be quite good.
It is certainly a massive step forward from Scotland last Summer. A step in the right direction if nothing else, but the race does fill me with more confidence than anything else.
Saturday Feb 22, 2014 #
9 AM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
slept:6.0 shoes: Inov8 X-Talon (Dec' 13)
Orienteering 48:00 [4] 7.0 km (6:51 / km) +200m 6:00 / km
spiked:13/22c shoes: Inov8 X-Talon (Dec' 13)
MCO Middle WRE. M21E. (+8:58 to course winner) (+14:01 to Thierry)
MCO Middle WRE Map
28th / 83.
Not enough world ranking points to make M21SE (not surprisingly with 1 race...).
Really technical middle distance, lots of detail combined with rolling hills and varied forest runnability, all making it a beautiful middle distance.
I started quite well, and after yesterday's model issues I made sure to plan my route before exiting the control at the very latest. Some issues, mainly from around 20s - 1min, but lots of <20s things too. The terrain really didn't allow a lot of flow and I struggled to get any rhythm, or push hard, but mistakes were kept fairly minimal, and while still losing 2-3mins in proper mistakes, my race was quite good.
I am happy with my navigation, but it is clear that I need some middle distance training to work on my flow in this sort of demanding terrain.
Legs not feeling fresh, but my fitness is quite good, despite lacking speed, so I didn't tire too much in the end.
Still, to get a proper flow and eliminate mistakes could probably bring me to around 43-44mins, before any speed is taken into account. Some serious times posted by others today though.
Work to do, but not bad.
MCO Middle WRE Map
28th / 83.
Not enough world ranking points to make M21SE (not surprisingly with 1 race...).
Really technical middle distance, lots of detail combined with rolling hills and varied forest runnability, all making it a beautiful middle distance.
I started quite well, and after yesterday's model issues I made sure to plan my route before exiting the control at the very latest. Some issues, mainly from around 20s - 1min, but lots of <20s things too. The terrain really didn't allow a lot of flow and I struggled to get any rhythm, or push hard, but mistakes were kept fairly minimal, and while still losing 2-3mins in proper mistakes, my race was quite good.
I am happy with my navigation, but it is clear that I need some middle distance training to work on my flow in this sort of demanding terrain.
Legs not feeling fresh, but my fitness is quite good, despite lacking speed, so I didn't tire too much in the end.
Still, to get a proper flow and eliminate mistakes could probably bring me to around 43-44mins, before any speed is taken into account. Some serious times posted by others today though.
Work to do, but not bad.
4 PM
Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 20:11 [5] 4.3 km (4:42 / km) +90m 4:15 / km
spiked:24/26c shoes: Inov8 X-Talon (Dec' 13)
MCO Sprint WRE. M21E.
24th / 92. (+1:35 to course winner) (+3:27 to Super Elite winner).
A very nice sprint area which mixed routechoice around a small portugese town with some fine navigating around the castle.
Started quite well, and overall it was a good race with very few mistakes. Took good routes pretty much throught the whole race. Coming towards the spectator I was turning my descriptions around (they didn't fit in my holder), and ran past my control, 15s lost and stupid. After the spectator I missed my turn up a small staircase, but realised quickly and backtracked, 10s. This seems to have happened a lot of people.
My running didn't feel great, I struggled to push, and again lacked some speed, but it wasn't too bad. Still, it would be nice to be running faster.
Sprint-O technique definitely in good shape, but speedwork to be done.
24th / 92. (+1:35 to course winner) (+3:27 to Super Elite winner).
A very nice sprint area which mixed routechoice around a small portugese town with some fine navigating around the castle.
Started quite well, and overall it was a good race with very few mistakes. Took good routes pretty much throught the whole race. Coming towards the spectator I was turning my descriptions around (they didn't fit in my holder), and ran past my control, 15s lost and stupid. After the spectator I missed my turn up a small staircase, but realised quickly and backtracked, 10s. This seems to have happened a lot of people.
My running didn't feel great, I struggled to push, and again lacked some speed, but it wasn't too bad. Still, it would be nice to be running faster.
Sprint-O technique definitely in good shape, but speedwork to be done.
Friday Feb 21, 2014 #
3 PM
Orienteering 35:26 4.85 km (7:18 / km) +200m 6:03 / km
ahr:157 max:226 slept:7.5 shoes: Inov8 X-Talon (Dec' 13)
MCO Model event.
Got out into the forest. Very technical, manged the navigation pretty mistake-free, but really lacking flow, and struggling to plan ahead.
Got out into the forest. Very technical, manged the navigation pretty mistake-free, but really lacking flow, and struggling to plan ahead.
Thursday Feb 20, 2014 #
9 AM
Cycling: Commute 15 [3]
slept:6.0 (rest day)
Travel.
Wednesday Feb 19, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:6.0
6 PM
Strength and Conditioning 35:00 [2]
Another long one at college. Missing sessions for work. What has happened my priorities?
Tuesday Feb 18, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:7.5
6 PM
Running 26:32 4.72 km (5:37 / km)
ahr:159 max:217 shoes: Asics Gel-Fuji Fellrunner
Running 15:11 4.54 km (3:21 / km)
ahr:164 max:178 shoes: Asics Gel-Fuji Fellrunner
Intervals - UCDAC.
5mins (3mins), 4mins (2), 3mins (2), 2mins (2), 1min.
Still a small group again today, but with Cian out I was pretty confident it'd be quick enough again anyway. Really nice evening for it too.
Distances (pace): 1.46km (3:26), 1.19 (3:22), 0.91 (3:22), 0.64 (3:15), 0.36 (2:48).
Starting off with the 5minuter Cian wasn't legging it, so when I finished close to him, I was thinking this was good and I'd try tuck into him and hold on for the 4minuter. But he came out of the blocks flying on this one and left us for dead. Same for the 3minuter, and then still a serious turn of speed for the 2 and the 1.
Felt like I was cruising the 5min, but after that they felt tough, and I felt like I definitely lacked a turn of pace. That's probably the winter miles slowing me down, but in hindsight the paces are still decent. Looking forward to more speed work though over the next short while, and picking up my pace a bit. It's definitely needed.
Hopefully these sessions will start to get a few more lads out now and become a bit more consistent now that the indoors are basically done.
5mins (3mins), 4mins (2), 3mins (2), 2mins (2), 1min.
Still a small group again today, but with Cian out I was pretty confident it'd be quick enough again anyway. Really nice evening for it too.
Distances (pace): 1.46km (3:26), 1.19 (3:22), 0.91 (3:22), 0.64 (3:15), 0.36 (2:48).
Starting off with the 5minuter Cian wasn't legging it, so when I finished close to him, I was thinking this was good and I'd try tuck into him and hold on for the 4minuter. But he came out of the blocks flying on this one and left us for dead. Same for the 3minuter, and then still a serious turn of speed for the 2 and the 1.
Felt like I was cruising the 5min, but after that they felt tough, and I felt like I definitely lacked a turn of pace. That's probably the winter miles slowing me down, but in hindsight the paces are still decent. Looking forward to more speed work though over the next short while, and picking up my pace a bit. It's definitely needed.
Hopefully these sessions will start to get a few more lads out now and become a bit more consistent now that the indoors are basically done.
Running 7:53 1.32 km (5:58 / km)
ahr:125 max:134 shoes: Asics Gel-Fuji Fellrunner
Monday Feb 17, 2014 #
9 AM
Cycling: Commute 40 [3]
slept:7.0
In college 9am till 9pm. Normally I'd be all over that 10pm run. But tonight it's raining, and I am bitching out.
I'm such a bitch.
I'm such a bitch.
Sunday Feb 16, 2014 #
9 PM
Running 52:04 9.36 km (5:34 / km)
ahr:160 max:207 slept:8.0 shoes: Asics Gel-Fuji Fellrunner
Easy recovery.
Left it a bit late, but nice run. Bumped into Mike and Catherine unpacking their car as I ran by.
Left it a bit late, but nice run. Bumped into Mike and Catherine unpacking their car as I ran by.
Saturday Feb 15, 2014 #
1 PM
Running 23:08 4.31 km (5:22 / km)
ahr:183 max:238 slept:7.5 shoes: Asics Gel-Fuji Fellrunner
Jog into UCD.
Legs tight from gym Thursday. Tender.
Legs tight from gym Thursday. Tender.
Strength and Conditioning 40:00 [3]
shoes: Asics Gel-Fuji Fellrunner
Running 26:26 4.4 km (6:00 / km)
ahr:138 max:170 shoes: Asics Gel-Fuji Fellrunner
6 PM
Running 18:55 2.57 km (7:22 / km) +200m 5:18 / km
ahr:133 max:163 shoes: Inov8 X-Talon (Dec' 13)
Got a lift off a mate to Taylor's and ran up from there as a warm up.
Orienteering 47:19 6.19 km (7:39 / km) +250m 6:22 / km
ahr:153 max:178 spiked:7/12c shoes: Inov8 X-Talon (Dec' 13)
Night-O.
Three Rock, Dublin by Night final event.
Started fast, was hopefuly I could leg it and destroy the course! Legged it along the trail to 3, but once in the forest I couldn't find the control for ages. It was pretty far off in the wrong place as it turned out and I'd guess I lost 10mins to it. After that had a few silly mistakes too, maybe another 3-4mins, was a bit distracted by the earlier one.
Nobody turned up reallly, so I might have still won tonight, but the low attendance should raise the standard deviation, and after my horror at 3, no real hope of getting enough points to pass Conor in the league.
Three Rock, Dublin by Night final event.
Started fast, was hopefuly I could leg it and destroy the course! Legged it along the trail to 3, but once in the forest I couldn't find the control for ages. It was pretty far off in the wrong place as it turned out and I'd guess I lost 10mins to it. After that had a few silly mistakes too, maybe another 3-4mins, was a bit distracted by the earlier one.
Nobody turned up reallly, so I might have still won tonight, but the low attendance should raise the standard deviation, and after my horror at 3, no real hope of getting enough points to pass Conor in the league.
Running 46:53 8.13 km (5:46 / km)
ahr:128 max:148 shoes: Inov8 X-Talon (Dec' 13)
Gorgeous evening. Really clear moon, and stars. Unusual this close to the city. Nice run home.
Friday Feb 14, 2014 #
Note
slept:8.5 (rest day)
No good excuse.
Not too upset about the excuse-less rest day though. Legs tight, bit of an annoying cold.
Really looking forward to starting 8-week build phase before race season. Starts next week.
Unreal.
Not too upset about the excuse-less rest day though. Legs tight, bit of an annoying cold.
Really looking forward to starting 8-week build phase before race season. Starts next week.
Unreal.
Thursday Feb 13, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:7.5
6 PM
Strength and Conditioning 40:00 [3]
shoes: Asics Gel-Fuji Fellrunner
Gym.
Little time today.
Little time today.
Wednesday Feb 12, 2014 #
9 AM
3 PM
Running 1:31:49 16.33 km (5:37 / km) +200m 5:18 / km
ahr:137 max:191 shoes: Asics Gel-Fuji Fellrunner
Long run - 2hrs+
Long run, with James and eoinmcc. Unfortunately got cut short, by manic conditions, and us freezing our asses off saving some 'ol lady.
Nice run. We headed from mine up towards Three Rock and fairy castle, with the intention of sumitting and returning via Kilmashogue.
Pretty hectic winds, so we were reconsidering routes when we came across the damsel in distress.
She was sitting on the side of a track cowering with her dog. We got her down to the road, waited for her husband, and got them a lift back to their car.
At this stage we decided feck it and turned back.
Most insane winds I've seen.
Witnessed an umbrella fly in front of our faces. Followed by some baby being carried by the mountain wind. Nothing we could do.
Long run, with James and eoinmcc. Unfortunately got cut short, by manic conditions, and us freezing our asses off saving some 'ol lady.
Nice run. We headed from mine up towards Three Rock and fairy castle, with the intention of sumitting and returning via Kilmashogue.
Pretty hectic winds, so we were reconsidering routes when we came across the damsel in distress.
She was sitting on the side of a track cowering with her dog. We got her down to the road, waited for her husband, and got them a lift back to their car.
At this stage we decided feck it and turned back.
Most insane winds I've seen.
Witnessed an umbrella fly in front of our faces. Followed by some baby being carried by the mountain wind. Nothing we could do.
6 PM
Cycling: Commute 15 [3]
One of my fastest ever cycles. Sick wind at my back. Savage.
Tuesday Feb 11, 2014 #
9 AM
Cycling: Commute 30 [3]
6 PM
Running 34:07 6.33 km (5:23 / km)
ahr:174 max:228 slept:8.5 shoes: Asics Gel-Fuji Fellrunner
Running 28:33 5.81 km (4:55 / km) +75m 4:37 / km
ahr:148 max:175 shoes: Asics Gel-Fuji Fellrunner
Intervals.
UCDAC - 10 * 1min hillreps, jog back recovery. Foster's Avenue.
4 guys and 2 girls showed up, so not an amazing turnout, but probably to be expected after the indoors at the weekend. Meant I got a chance to lead intervals for once though. Lead some, Rob Yorke lead some.
Session felt surprisingly handy, and felt over very quickly, including the jog out and back. Was just all over quickly. Easy session.
Was getting the same distance as before too, which is good news. Legs are in good shape. And apparently haven't lost too much speed over the 2 months off fast stuff.
UCDAC - 10 * 1min hillreps, jog back recovery. Foster's Avenue.
4 guys and 2 girls showed up, so not an amazing turnout, but probably to be expected after the indoors at the weekend. Meant I got a chance to lead intervals for once though. Lead some, Rob Yorke lead some.
Session felt surprisingly handy, and felt over very quickly, including the jog out and back. Was just all over quickly. Easy session.
Was getting the same distance as before too, which is good news. Legs are in good shape. And apparently haven't lost too much speed over the 2 months off fast stuff.
Running 37:20 6.17 km (6:03 / km)
ahr:142 max:167 shoes: Asics Gel-Fuji Fellrunner
Monday Feb 10, 2014 #
9 AM
Note
slept:7.5 (sick) (rest day)
Sore throat and not feeling the best. Would normally run on this, but today not really up for it. Probably get back tomorrow.
Sunday Feb 9, 2014 #
12 PM
Running warm up/down 3:24 [1] 0.59 km (5:46 / km)
slept:7.0 shoes: Inov8 Oroc 340 (Dec '13)
Orienteering 1:10:08 [5] 9.84 km (7:08 / km) +400m 5:55 / km
spiked:24/28c shoes: Inov8 Oroc 340 (Dec '13)
Orienteering.
Leinster League - Vale of Clara.
Map
Results
Ran badly, 3 big mistakes, and a couple of <30s ones as well.
On 5, I was right beside the hill, and looked around but couldn't see the pit or control. Relocated, and was pretty happy I was in the right spot, then ran up to the track junction to relocate again. Came back, and still nothing. Then suddenly spotted the stake. Super stupid stuff.
On 13, I wasn't paying enough attention, ran hard to it, and didn't read the map enough because I'd been through this section of forest. Ended up right of it, badly. More stupid time loss.
On 21, I just stopped slightly short, couldn't get the contours here, not really sure there was any shape despite it being mapped so. But I didn't have much of a plan and had to go back up to the path to relocate. Didn't get much out of it, but went further on and did find the control.
Smaller losses on 1 (10s), and 3 (20-30s), as well. Looks like I lost time on my route to 22 as well, Ruairí took a lot out of us.
So, not a great race technically, 8mins or so lost, but physically not bad. Looks like I was fast enough to be similar to Darren most of the way around, which is an improvemnt on Munster Champs. Lost a lot to him on number 1 though and I'm not sure why, slow exit a little maybe, but just slower in general I guess. I was plenty strong enough for the length too, despite yesterday I reckon I still had another 15mins in my legs at least. So base training is going the right direction anyway.
Competitor Name: Colm Moran
Course Name: Brown
1. (1:25, +0:10) (1:25, +0:10)
Small miss on 1. Just didn't spot the tree, didn't really have my head up. ~10s.
2. (6:41, +0:29) (8:06, +0:33)
Little slow exiting 1, but felt I was running fast afterwards. Disappointed to be this far behind Darren on the split, to be honest. Aimed to hit the road bend, was a little right though, so straightened up and went through forest the whole way.
3. (3:46, +0:25) (11:52, +0:58)
Small miss here too. Hit a hill too far left. ~20 - 30s.
4. (0:57, +0:06) (12:49, +0:47)
Grand
5. (4:14, +2:36) (17:03, +3:13)
Horror here. Hit the hill beside the control, looked around, nothing, went to check the path, yep all good, back in but nothing. Legged it up to path junction, sure I was right, went back and spotted it. Killer. So much time for nothing.
Did lose concentration a little on the first half of the leg so wasn't 100% sure when I arrived, maybe played it's part, but didn't have my head up properly I guess was the main issue.
6. (0:57, +0:06) (18:00, +3:19)
Easy up into this
7. (0:52, +0:03) (18:52, +1:49)
Wasn't sure of veg boundaries, but was confident enough it'd be there, luckily it was so.
8. (1:01, +0:02) (19:53, +1:51)
Grand
9. (1:09, +0:14) (21:02, +1:53)
Grand
10. (1:42, -0:02) (22:44, +1:45)
Grand
11. (1:04, +0:06) (23:48, +1:36)
Pretty grand. Whoever was leading at this stage was dropping time a lot.
12. (2:08, -0:02) (25:56, +1:21)
Almost didn't spot the lower track route, but tried to run quick when I hit the road.
13. (5:06, +1:51) (31:02, +2:42)
Shocker. Had been near it on the way to 2, and didn't spend enough time navigating because of it, worked up the hill then focussed on running hard. Missed the control to the right by a good bit and had to pull back, bad news.
14. (3:42, -0:09) (34:44, +2:33)
Worked hard on this leg, and it gained back a little. Surprised to only be 2:30mins behind after the 2 bad mistakes at this stage.
15. (2:00, -0:05) (36:44, +2:09)
Again worked pretty hard through the forest, knew my compass was pretty good entering the control, but had to look up to make sure I spotted the boulder, all good. Good time gains in the forest here.
16. (1:49, +0:05) (38:33, +2:13)
Wet oul marsh.
17. (1:29, +0:09) (40:02, +2:22)
Pretty grand, tried to work through the uphill.
18. (1:39, +0:02) (41:41, +2:11)
A slow leg mostly, and I just kept going, was a little high, but could see what was happening.
19. (2:35, -0:11) (44:16, +1:52)
Worked hard here on the road, and back in the forest. Another good time gain. A few people searching too low. I nailed it.
20. (0:36, +0:09) (44:52, +2:01)
Walked this while I turned my descriptions around, thankful of the good bearing.
21. (5:20, +3:23) (50:12, +5:24)
After getting a little back into it, I chucked it all away on this one. No real plan, and that kind of killed me. Went in too early, contoured on, but thought I was too far. Back up to track to relocate, not much use, but slow return and success. Big loss.
22. (4:24, +0:47) (54:36, +5:28)
Big time loss here to Ruairí just on route I think. Got a pretty horrible descent by following the road too long, I'd seen others take this route earlier and I think it influenced me, but no excuse.
23. (4:41, +0:16) (59:17, +5:33)
Worked hard on the uphills, something I've needed to improve on, and not a bad loss to Eoin in the end. Only us and Darren doing this sort of time, so climbing is improving.
24. (2:25, +0:12) (61:42, +5:45)
Pretty clean here.
25. (1:06, -0:02) (62:48, +5:42)
Decent short leg.
26. (1:27, -0:02) (64:15, +5:34)
Another decent short leg.
27. (0:51, +0:05) (65:06, +5:39)
Grand.
28. (1:55, +0:02) (67:01, +5:41)
Worked hard on this uphill, pretty happy with split.
29. (2:43, +0:07) (69:44, +5:48)
Really kept going on this tough finish. Happy with split.
30. (0:22, +0:03) (70:06, +5:50)
Grand. Lost 25s to Darren over the last 20mins. Well there's a positive. But the mistakes here were stupid and needless. No real excuse for it, but I'll keep it in mind.
Leinster League - Vale of Clara.
Map
Results
Ran badly, 3 big mistakes, and a couple of <30s ones as well.
On 5, I was right beside the hill, and looked around but couldn't see the pit or control. Relocated, and was pretty happy I was in the right spot, then ran up to the track junction to relocate again. Came back, and still nothing. Then suddenly spotted the stake. Super stupid stuff.
On 13, I wasn't paying enough attention, ran hard to it, and didn't read the map enough because I'd been through this section of forest. Ended up right of it, badly. More stupid time loss.
On 21, I just stopped slightly short, couldn't get the contours here, not really sure there was any shape despite it being mapped so. But I didn't have much of a plan and had to go back up to the path to relocate. Didn't get much out of it, but went further on and did find the control.
Smaller losses on 1 (10s), and 3 (20-30s), as well. Looks like I lost time on my route to 22 as well, Ruairí took a lot out of us.
So, not a great race technically, 8mins or so lost, but physically not bad. Looks like I was fast enough to be similar to Darren most of the way around, which is an improvemnt on Munster Champs. Lost a lot to him on number 1 though and I'm not sure why, slow exit a little maybe, but just slower in general I guess. I was plenty strong enough for the length too, despite yesterday I reckon I still had another 15mins in my legs at least. So base training is going the right direction anyway.
Competitor Name: Colm Moran
Course Name: Brown
1. (1:25, +0:10) (1:25, +0:10)
Small miss on 1. Just didn't spot the tree, didn't really have my head up. ~10s.
2. (6:41, +0:29) (8:06, +0:33)
Little slow exiting 1, but felt I was running fast afterwards. Disappointed to be this far behind Darren on the split, to be honest. Aimed to hit the road bend, was a little right though, so straightened up and went through forest the whole way.
3. (3:46, +0:25) (11:52, +0:58)
Small miss here too. Hit a hill too far left. ~20 - 30s.
4. (0:57, +0:06) (12:49, +0:47)
Grand
5. (4:14, +2:36) (17:03, +3:13)
Horror here. Hit the hill beside the control, looked around, nothing, went to check the path, yep all good, back in but nothing. Legged it up to path junction, sure I was right, went back and spotted it. Killer. So much time for nothing.
Did lose concentration a little on the first half of the leg so wasn't 100% sure when I arrived, maybe played it's part, but didn't have my head up properly I guess was the main issue.
6. (0:57, +0:06) (18:00, +3:19)
Easy up into this
7. (0:52, +0:03) (18:52, +1:49)
Wasn't sure of veg boundaries, but was confident enough it'd be there, luckily it was so.
8. (1:01, +0:02) (19:53, +1:51)
Grand
9. (1:09, +0:14) (21:02, +1:53)
Grand
10. (1:42, -0:02) (22:44, +1:45)
Grand
11. (1:04, +0:06) (23:48, +1:36)
Pretty grand. Whoever was leading at this stage was dropping time a lot.
12. (2:08, -0:02) (25:56, +1:21)
Almost didn't spot the lower track route, but tried to run quick when I hit the road.
13. (5:06, +1:51) (31:02, +2:42)
Shocker. Had been near it on the way to 2, and didn't spend enough time navigating because of it, worked up the hill then focussed on running hard. Missed the control to the right by a good bit and had to pull back, bad news.
14. (3:42, -0:09) (34:44, +2:33)
Worked hard on this leg, and it gained back a little. Surprised to only be 2:30mins behind after the 2 bad mistakes at this stage.
15. (2:00, -0:05) (36:44, +2:09)
Again worked pretty hard through the forest, knew my compass was pretty good entering the control, but had to look up to make sure I spotted the boulder, all good. Good time gains in the forest here.
16. (1:49, +0:05) (38:33, +2:13)
Wet oul marsh.
17. (1:29, +0:09) (40:02, +2:22)
Pretty grand, tried to work through the uphill.
18. (1:39, +0:02) (41:41, +2:11)
A slow leg mostly, and I just kept going, was a little high, but could see what was happening.
19. (2:35, -0:11) (44:16, +1:52)
Worked hard here on the road, and back in the forest. Another good time gain. A few people searching too low. I nailed it.
20. (0:36, +0:09) (44:52, +2:01)
Walked this while I turned my descriptions around, thankful of the good bearing.
21. (5:20, +3:23) (50:12, +5:24)
After getting a little back into it, I chucked it all away on this one. No real plan, and that kind of killed me. Went in too early, contoured on, but thought I was too far. Back up to track to relocate, not much use, but slow return and success. Big loss.
22. (4:24, +0:47) (54:36, +5:28)
Big time loss here to Ruairí just on route I think. Got a pretty horrible descent by following the road too long, I'd seen others take this route earlier and I think it influenced me, but no excuse.
23. (4:41, +0:16) (59:17, +5:33)
Worked hard on the uphills, something I've needed to improve on, and not a bad loss to Eoin in the end. Only us and Darren doing this sort of time, so climbing is improving.
24. (2:25, +0:12) (61:42, +5:45)
Pretty clean here.
25. (1:06, -0:02) (62:48, +5:42)
Decent short leg.
26. (1:27, -0:02) (64:15, +5:34)
Another decent short leg.
27. (0:51, +0:05) (65:06, +5:39)
Grand.
28. (1:55, +0:02) (67:01, +5:41)
Worked hard on this uphill, pretty happy with split.
29. (2:43, +0:07) (69:44, +5:48)
Really kept going on this tough finish. Happy with split.
30. (0:22, +0:03) (70:06, +5:50)
Grand. Lost 25s to Darren over the last 20mins. Well there's a positive. But the mistakes here were stupid and needless. No real excuse for it, but I'll keep it in mind.
Running warm up/down 2:03 [1] 0.24 km (8:33 / km)
shoes: Inov8 Oroc 340 (Dec '13)
Saturday Feb 8, 2014 #
12 PM
Orienteering 1:37:29 11.49 km (8:29 / km) +400m 7:14 / km
ahr:155 max:237 spiked:27/29c slept:7.0 shoes: Inov8 Oroc 340 (Dec '13)
Orienteering - Technical training.
Multi-techniques session organised by Niamh, and Hugh on Scarr. Lovely course. Enjoyed the fact that it was longer than planned too. Went pretty well.
Scarr Training 1
Scarr Training Part 2
Multi-techniques session organised by Niamh, and Hugh on Scarr. Lovely course. Enjoyed the fact that it was longer than planned too. Went pretty well.
Scarr Training 1
Scarr Training Part 2
Orienteering 42:31 4.82 km (8:49 / km) +200m 7:18 / km
ahr:142 max:209 spiked:6/6c shoes: Inov8 Oroc 340 (Dec '13)
Collecting controls.
Killer conditions. Swear I almost died.
Killer conditions. Swear I almost died.
7 PM
Running warm up/down 2:35 [1] 0.42 km (6:09 / km)
shoes: Asics Gel-Fuji Fellrunner
Orienteering 40:47 [3] 5.13 km (7:57 / km) +125m 7:05 / km
spiked:12/16c shoes: Asics Gel-Fuji Fellrunner
Night-O.
Results
Hollywood night-o done by Ruairí and Hugh. Really nice little forest. I was doing alright, but I cracked near the end, really shouldn't have happened. Poor show. Quite costly too. Conor killed it.
Results
Hollywood night-o done by Ruairí and Hugh. Really nice little forest. I was doing alright, but I cracked near the end, really shouldn't have happened. Poor show. Quite costly too. Conor killed it.
Friday Feb 7, 2014 #
Note
slept:8.5 (rest day)
Thursday Feb 6, 2014 #
4 PM
Running 53:40 10.01 km (5:22 / km)
ahr:140 max:184 slept:7.5 shoes: Asics Gel-Fuji Fellrunner
60mins easy.
3 laps of the old High School 2.2 miler.
Really had to squeeze this one in. Lucky to get anything.
3 laps of the old High School 2.2 miler.
Really had to squeeze this one in. Lucky to get anything.
Wednesday Feb 5, 2014 #
9 AM
Note
slept:8.0
12 PM
Running 1:31:03 14.05 km (6:29 / km)
ahr:121 max:164 shoes: Asics Gel-Fuji Fellrunner
Easy 90mins.
Legs were heavy, wasn't really in the mood either, but was grand in the end.
Laps of UCD. Very chilled.
Nobody was up for a long run today.
Sweet-ass hr graph today though, body well able for this run. Possibly a pb low average heart rate.
Legs were heavy, wasn't really in the mood either, but was grand in the end.
Laps of UCD. Very chilled.
Nobody was up for a long run today.
Sweet-ass hr graph today though, body well able for this run. Possibly a pb low average heart rate.
5 PM
Running 24:28 4.66 km (5:15 / km)
ahr:139 max:166 shoes: Asics Gel-Fuji Fellrunner
Easy recovery jog.
Legs feeling much better now than earlier.
Others were leaving the house for a jog, so I left after, caught up, and took it easy.
Legs feeling much better now than earlier.
Others were leaving the house for a jog, so I left after, caught up, and took it easy.
Tuesday Feb 4, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:6.0
6 PM
Running 20:45 [1] 3.48 km (5:58 / km)
shoes: Asics Gel-Fuji Fellrunner
Left my hr monitor at home this week while I'm in my dad's, might pick it up.
Also nabbing 100g here, there and everywhere this week.
Also nabbing 100g here, there and everywhere this week.
Running 30:14 [4] 8.05 km (3:45 / km)
shoes: Asics Gel-Fuji Fellrunner
Intervals - 10 x 800m.
Supposed to be with UCDAC, but they have indoor intervarsities at the weekend, and most of them raced last weekend, so nobody showed. And once again, I was flying solo.
Had to decided quickly what to do. Thought about 5 * 1mile, but the pitches were waterlogged, so to the trail for 800s it was.
Horrible weather, but wasn't the worst during the intervals - much worse on the warm down and cycle home.
Started off slowly, so decided I'd keep them around that tempo-ish pace and do an extra 2 if the legs felt good (had originally planned 8 x 800). Got a little excited running behind Joe Sweeney on number 2.
Times: 3:11, 3:00, 2:53, 3:00, 2:59, 2:59, 2:58, 3:02, 3:04, 3:03
Grand.
Supposed to be with UCDAC, but they have indoor intervarsities at the weekend, and most of them raced last weekend, so nobody showed. And once again, I was flying solo.
Had to decided quickly what to do. Thought about 5 * 1mile, but the pitches were waterlogged, so to the trail for 800s it was.
Horrible weather, but wasn't the worst during the intervals - much worse on the warm down and cycle home.
Started off slowly, so decided I'd keep them around that tempo-ish pace and do an extra 2 if the legs felt good (had originally planned 8 x 800). Got a little excited running behind Joe Sweeney on number 2.
Times: 3:11, 3:00, 2:53, 3:00, 2:59, 2:59, 2:58, 3:02, 3:04, 3:03
Grand.
Running 10:30 [1] 1.78 km (5:54 / km)
shoes: Asics Gel-Fuji Fellrunner
Quick wamr down. Calves stiff.
Monday Feb 3, 2014 #
9 AM
Note
slept:7.5
If I average 1300 for the last two night-o events I will pass Ruairí, but there is also the issue of Conor - hopefully he won't get over 1250 next week.
Basically, I need two high scoring events to come, but so far I've not had the best of luck - missing a couple of high scoring ones, and winning a couple of low scoring ones. But we'll see.
Basically, I need two high scoring events to come, but so far I've not had the best of luck - missing a couple of high scoring ones, and winning a couple of low scoring ones. But we'll see.
1 PM
Strength and Conditioning 45:00 [3]
shoes: Asics Gel-Fuji Fellrunner
500m row warm up.
Stretching and walkouts
5 * 3 deadlifts (80kg)
5 * 3 push press (30kg)
4 * 8 single arm row, each arm (20kg)
Stretching and walkouts
5 * 3 deadlifts (80kg)
5 * 3 push press (30kg)
4 * 8 single arm row, each arm (20kg)
8 PM
Running 1:02:10 [1] 10.11 km (6:09 / km)
shoes: Asics Gel-Fuji Fellrunner
60mins easy.
Legs feeling decent, but kept it very handy.
Legs feeling decent, but kept it very handy.
Sunday Feb 2, 2014 #
11 AM
Running warm up/down 9:20 [2] 1.8 km (5:11 / km)
shoes: Asics Gel-Fuji Fellrunner
Jog to and from registration and then up to the start.
Running 41:14 [5] 8.17 km (5:03 / km) +330m 4:12 / km
slept:6.5 shoes: Asics Gel-Fuji Fellrunner
Hill race - Ticknock Winter.
Really cool course, really technical running, and I really enjoyed it!
Went out with the intention of trying to work through the uphill, which I knew was essentially split in two sections - Up the single track to the boneshaker, followed by some flat, then the climb up to the masts, at the top.
Worked pretty well on the first one, and ran hard along the flat to pick back some places, and then worked through the next uphill too with a few lads in front of me.
We hit the top, and I was maybe 13th or so, and into the rocky muddy trail I tried to pick up the pace and kick pass the 2 lads in front. Ran hard along this undulating trail, and dropped them, caught glimpses of another guy ahead, but the forest was dense and I couldn't see around any of the bends. Pushed the downhills until he was right in front of me and I could cruise past him. Ran hard again over the next trails which were rocky, to try and have a look at others in front, saw some at some stage, but everyone was too far ahead. Ran well through to the finish, and almost got another, but needed another 50m or so.
Really enjoyed the race, and was really happy with how it went. Surprised that I felt decent on the uphills, and was only around 2:30mins behind the leaders. Definitely my best hill race result of date.
Eoin was stronger on the uphills early on and I never saw him again, was running seriously well to come 4th and just behind the winners.
I finished 10th in the end. So pretty happy overall, but the technicality of it did suit me.
Ran without the heart rate monitor too, I've been finding it a bit annoying and distracting in races recently.
Really cool course, really technical running, and I really enjoyed it!
Went out with the intention of trying to work through the uphill, which I knew was essentially split in two sections - Up the single track to the boneshaker, followed by some flat, then the climb up to the masts, at the top.
Worked pretty well on the first one, and ran hard along the flat to pick back some places, and then worked through the next uphill too with a few lads in front of me.
We hit the top, and I was maybe 13th or so, and into the rocky muddy trail I tried to pick up the pace and kick pass the 2 lads in front. Ran hard along this undulating trail, and dropped them, caught glimpses of another guy ahead, but the forest was dense and I couldn't see around any of the bends. Pushed the downhills until he was right in front of me and I could cruise past him. Ran hard again over the next trails which were rocky, to try and have a look at others in front, saw some at some stage, but everyone was too far ahead. Ran well through to the finish, and almost got another, but needed another 50m or so.
Really enjoyed the race, and was really happy with how it went. Surprised that I felt decent on the uphills, and was only around 2:30mins behind the leaders. Definitely my best hill race result of date.
Eoin was stronger on the uphills early on and I never saw him again, was running seriously well to come 4th and just behind the winners.
I finished 10th in the end. So pretty happy overall, but the technicality of it did suit me.
Ran without the heart rate monitor too, I've been finding it a bit annoying and distracting in races recently.
Running 25:02 [1] 3.58 km (7:00 / km) +25m 6:45 / km
shoes: Asics Gel-Fuji Fellrunner
Warm down, to registration, the back up to finish to find keys, then back to the cars.
Saturday Feb 1, 2014 #
7 PM
Running 4:23 0.65 km (6:45 / km)
ahr:149 max:170 shoes: Asics Gel-Fuji Fellrunner
Orienteering 18:16 3.56 km (5:08 / km)
ahr:174 max:221 spiked:24/26c slept:8.0 shoes: Asics Gel-Fuji Fellrunner
Night-O.
Rockbrook Park School.
Generally a very easy map. Nice though. Forest at the end had challenges, but we had been givien plenty of time to plan for this.
1min down to Kev.
Rockbrook Park School.
Generally a very easy map. Nice though. Forest at the end had challenges, but we had been givien plenty of time to plan for this.
1min down to Kev.
Running 32:12 5.9 km (5:27 / km)
ahr:160 max:180 shoes: Asics Gel-Fuji Fellrunner
I didn't run this morning, so to get a little time I jooged home from the night-o.