Training Log Archive: ColmMIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
Note
Good stuff.
Running 8:34 [3] 1.9 km (4:30 / km) +19m 4:17 / km
Strength and Conditioning 15:00 [3]
Running 30:15 [2] 5.19 km (5:50 / km) +176m 4:59 / km
Lovely morning out. I wasn't even close to wearing the right shoes, though.
Running 20:03 [2] 3.7 km (5:25 / km) +32m 5:11 / km
Running 17:42 2.72 km (6:31 / km) +228m 4:35 / km
Supposed to be 6. Achilles was seizing up a small bit warming up, and still so on the first few reps. Loosened up a little, but I wasn't flying anyway, so I left it at that.
Would like to be pretty fresh this weekend anyway.
Running 20:03 [2] 3.42 km (5:51 / km) +86m 5:12 / km
Monday Feb 27, 2017 #
Running 53:46 [2] 9.18 km (5:51 / km) +307m 5:01 / km
Feel like I need to get a bit more hills in on my easy runs, so here we are.
Strength and Conditioning 1:00:00 [3]
Hurdles drills
10 DB Sumo squats
10 KB swings
2 x (5 + 5) SL box squat
2 x (5 + 5) SL deadlift
2 x (5 + 5) SL box bridge
box jumps
3 x 5 OH squats @ 20, 25, 30kg.
3 x 5 Back squats @ 40, 50, 60kg.
3 x 5 OH barbell @ 15, 20, 25kg.
3 x (10 + 10) push-pull plank
3 x 10 sumo squats
3 x 10 paloff press
Running 9:18 [1] 1.75 km (5:18 / km) +36m 4:49 / km
Sunday Feb 26, 2017 #
Running 10:05 [2] 1.65 km (6:06 / km) +9m 5:57 / km
Orienteering 1:09:59 [4] 10.84 km (6:27 / km) +212m 5:53 / km
21c
Not the prettiest little area, quite brambly, and quite a few track routes required, but to be fair, a reasonable amount of white forest.
Got round mostly alright. This is the sort of orienteering I've grown up with, and I could tell I was being lazy orienteering, and quite rusty, but also knew it was the sort of area I could kind of get away with it. The consistent rain & awkward map bag didn't encourage disciplined orienteering either.
Got round mostly okay, took mostly straight routes, had a few 30s slips in the first half (#4, #9, #12). As I got more a little more tired though, the orienteering got even lazier, and lack of compass on #15 lead to at least a 1min mistake, after leaving the white 50m before the control in good position.
Tried to take my time with the compass to #16 to hit the small path through the marsh. Still didn't hit it, and got fairly caught in brambly, heathery marsh. Then lost position & got confused and had to bail left to the track. Lost 4mins or so here, probably should have just gone around to begin. Trudged round the remainder, probably lost a bit more on route to #18.
Good to be back out, doesn't feel like I've done much Leinster League type stuff in the last 2 years. This was a nice reminder of what Sunday Irish orienteering is like. I mostly enhoyed it, but wouldn't be rushing back.
Running 4:22 [1] 0.71 km (6:08 / km) +2m 6:03 / km
Saturday Feb 25, 2017 #
Cycling: Training 29:37 [3]
Running warm up/down 5:46 [1] 0.84 km (6:51 / km) +37m 5:37 / km
Running hills 32:17 5.04 km (6:24 / km) +316m 4:53 / km
3 * long hills, with lorrieq.
Got moving, but it was tough enough today. Very windy out, and jelly-legged from the cycle, but got through and got it done.
Times: 6:07, 6:18, 5:59.
Running warm up/down 6:16 [1] 0.83 km (7:32 / km)
Cycling: Commute 40 [2]
Friday Feb 24, 2017 #
Note
Wednesday Feb 22, 2017 #
Note
Running 2:01:00 [2] 22.1 km (5:29 / km) +470m 4:57 / km
Headed back through Cruagh, Masseys, and back down the roads.
Legs not too energetic on the route home, but run seems to have been pretty alright.
Tuesday Feb 21, 2017 #
Running 50:37 12.05 km (4:12 / km) +60m 4:06 / km
Wanted to do something slightly productive, so settled on a bit of a rolling session, along the dodder.
2k warm up, 3 x 2k tempo (1k float), 2k warm down.
First 2k was good conditions.
Second 2k was a little more off-road, and had a decent hill, however that was followed by a decent descent.
Final 2k was all road, and even net downhill, but fairly vicious headwind.
Overall a decent steady run. Pretty happy with how it went, and how the legs are feeling (much better than during the sprints at the weekend).
Monday Feb 20, 2017 #
Running 1:19:29 15.03 km (5:17 / km) +93m 5:08 / km
Sunday Feb 19, 2017 #
Note
Running 4:35 [1] 0.74 km (6:12 / km) +1m 6:09 / km
Orienteering 32:11 [5] 7.53 km (4:16 / km) +148m 3:53 / km
20c
Went fine, not running mad fast, but putting in effort. Orienteering fine, just a bit stale.
Running 30:10 [2] 6.52 km (4:38 / km) +46m 4:28 / km
Feeling like I'm over the worst of the batch of little injuries, and ready to get back to business now.
Strength and Conditioning 20:00 [3]
10' conditioning
Saturday Feb 18, 2017 #
Running 3:21 [1] 0.46 km (7:17 / km) +16m 6:12 / km
Orienteering 21:00 [4] 4.74 km (4:26 / km) +69m 4:08 / km
20c
Absolutely atrocious.
Started fine through the first few, still with Dane who started same minute as me at #8, despite one or two little misses.
Got out and had an absolute shocker on #10 which caught a lot of people, but I was more brutal than most. Lost about 90s.
Messy on 12 again and lost 20s. Then fecked 13 and missed another 30s.
Very grim reading altogether.
Then there was #15, and #18 which was at least another 30s.
This was quite the reality check though, now quite keen to race well in sprint again, might take it a little more seriously.
Running 10:23 [1] 1.52 km (6:50 / km) +3m 6:46 / km
Running 10:21 [1] 1.55 km (6:41 / km) +3m 6:38 / km
Orienteering 14:10 [5] 3.35 km (4:14 / km) +75m 3:48 / km
15c
Orienteering reasonably well, but had one or two silly routes #4 & #9.
Pushing, but still not got much kick. Legs are absolutely gone the last few days.
Running 10:23 [1] 1.56 km (6:40 / km) +21m 6:15 / km
Friday Feb 17, 2017 #
Running 18:11 [2] 2.99 km (6:05 / km) +19m 5:54 / km
Orienteering 18:13 [4] 4.07 km (4:28 / km) +65m 4:09 / km
30c
Good fun, interesting event.
Not sure about my route through the score, but came out not far behind Tim and some others.
Some issues around the place, really struggling with the shitty torch too, but that was my fault.
Running 6:53 [1] 1.02 km (6:44 / km) +23m 6:03 / km
Thursday Feb 16, 2017 #
Running 20:16 [2] 3.77 km (5:23 / km) +1m 5:23 / km
Running race 16:24 [5] 5.0 km (3:17 / km) +4m 3:16 / km
Pretty hectic race. Knew everyone would race off the line, so consciously tried to hold back, but inevitably it was still my fastest split.
Garmin made the race a little long, obviously just off. Splits are subsequently a bit short, but still give a measure of pacing, and they're relatively consistent which is good.
Happy enough with the time, last month or two haven't been great due to various little injuries, so this is as much as I could have hoped for I reckon. Not too bad for February. Content.
Started watch as I crossed the line, and got 16:24, official time 16:26 on chip - there was no timing marker on the start line though.
Running 18:11 [1] 3.13 km (5:48 / km) +2m 5:47 / km
Wednesday Feb 15, 2017 #
Note
(rest day)
Tuesday Feb 14, 2017 #
Running 8:52 [2] 1.94 km (4:35 / km) +21m 4:20 / km
Running 31:33 [2] 6.01 km (5:15 / km) +136m 4:43 / km
Running 26:18 [2] 5.0 km (5:16 / km) +31m 5:06 / km
Running 17:12 3.25 km (5:17 / km)
Did 6 x 400, with pacemaker Lexc leading me through 200s.
More of a taper type session so decent effort, but not all out.
Times: 69, 67, 68, 67, 67, 63.
Happy with the effort, not too easy, not too hard.
Good fun.
Running 29:19 [2] 5.41 km (5:25 / km) +110m 4:55 / km
Monday Feb 13, 2017 #
Running 32:22 [2] 7.26 km (4:27 / km) +24m 4:23 / km
Strength and Conditioning 50:00 [2]
Still very limited with the shoulder.
Managed some low weight overhead (20kg) and back (40kg) squats.
Then did lots of bonus core with Dan.
Running 10:12 [1] 1.94 km (5:15 / km) +32m 4:51 / km
Sunday Feb 12, 2017 #
Running 19:49 [1] 3.82 km (5:12 / km) +12m 5:07 / km
Running 18:45 [5] 5.2 km (3:36 / km) +126m 3:13 / km
I did the lap of the seat, Purko did over the seat.
Wasn't sure which I'd be on, so I brought some new inov8s to break in, as opposed to road shoes, but they were aight.
Start was alright, was cruising in 4th behind JLeitch, HBT fellow, and James Dunn. The climb was rather long and tedious and I couldn't tell whether I was putting too much in or not, but it was alright, hamstrings were getting tight though.
Passed Dunn about halfway up and got some sort of gap. Near the top skunk started to drop HBT guy so that had me feel like I could catch him. Was making some progress, then on the flat road after the lake Dunn cruised by so I just tried to stick in with him for a while, was okay, but got dropped just before the descent, when he caught HBT.
Basically just spent the remaining downhill into the wind trying to run quick and keep up, but getting a bit dropped.
If I wasn't running a 5k this Thursday maybe I would try figure out what this meant about my shape, but no need.
Running 30:43 [1] 5.26 km (5:51 / km) +96m 5:21 / km
Somehow managed to lose Purko.
Saturday Feb 11, 2017 #
Running 8:51 [2] 1.67 km (5:17 / km) +3m 5:14 / km
Running 32:41 7.82 km (4:11 / km) +25m 4:07 / km
Euzie, Will & big J were out as well, but as I was so far off pace I was soloing it all, but good to have them for mental comfort.
Started more cautiously than 2 weeks ago, slower early on, but enjoyed the reps much more as a result, and felt better throughout.
Near died at the end of the 800 though, and due to that + some trump ralliers & crossing the muddy bit in flats, the 400 was atrocious, but what can you do. A bit windy on the back straight in general, but can't complain when others are on Carnethy.
Good session to get the confidence up a small bit before Armagh.
Times: 10:47, 5:16, 3:23, 2:42, 1:20, 0:36
All week had been on the fence about Carnethy, and even up to as late as last night I was still unsure whether or not I'd run. With the minor concussion & shoulder I was unsure, but the weather probably wasn't helping either. In the end I decided it might just be safer to test some fast running on the meadows, with a less punishing drop-out option.
Feel like I may have missed out, and a bit guilty for not racing, but don't regret the decision with regard to next weekend at least.
Running 11:07 [1] 1.99 km (5:35 / km) +16m 5:22 / km
Friday Feb 10, 2017 #
Running 30:24 [2] 6.21 km (4:54 / km) +55m 4:41 / km
Testing everything out. Shoulder achy, and a bit annoying, but not sore, and loosened up as I got going, and with the head it seemed mostly successful, even if a little inconclusive.
Felt like I haven't run in months.
Spinning 30:00 [2]
Thursday Feb 9, 2017 #
Note
(rest day)
Tuesday Feb 7, 2017 #
Note
(rest day)
Monday Feb 6, 2017 #
Spinning 40:00 [2]
Strength and Conditioning 30:00 [3]
Did 2 sets of OH squats, and back squats, but I've fecked my shoulder, and it started getting uncomfortable. Had to drop almost all the main exercises, which was annoying, and then started getting wee head aches, which got me a wee bit pissed off.
Spoke to Nixon & Steve and called it a day.
I'm not going do anything over the next few days which is probably frustratingly sensible.
Sunday Feb 5, 2017 #
Note
But half had a few head-achey things this evening, so probably needs some re-evaluation at least.
Running 7:31 [3] 1.64 km (4:34 / km) +1m 4:34 / km
Orienteering 19:13 [5] 4.58 km (4:12 / km) +35m 4:02 / km
25c
Running 13:40 [1] 2.28 km (6:00 / km) +30m 5:38 / km
Running 4:25 [2] 0.74 km (5:58 / km) +4m 5:48 / km
Running 14:57 [5] 3.35 km (4:28 / km) +64m 4:04 / km
Maybe I shouldn't really have been running, but nobody likes excuses, least of all me, and all the boys were running a bit quicker.
Running 12:10 [1] 1.9 km (6:23 / km) +26m 5:59 / km
Spinning 30:00 [2]
Friday Feb 3, 2017 #
Note
(rest day)
Thursday Feb 2, 2017 #
Strength and Conditioning 40:00 [3]
Still got a decent amount of core + some other work.
Bench is up to 40 kilos so I guess you could say I'm getting pretty huge.
Running 46:16 10.14 km (4:34 / km) +173m 4:12 / km
Mostly chilled pace, but included 2 x 5min tempo pace, and 5 x double lampost strides to get the legs moving a bit. Hoping to include more of this sort of stuff over the coming months.
Ankle uncomfortable, but I can tell it's not bad. Wouldn't be good on anything off-road, but manageable on the roads. Will rest tomorrow though and keep working on it over the weekend. Hopefully will be good for the full gym session again Monday.
Wednesday Feb 1, 2017 #
Note
Running 1:15:40 [2] 9.67 km (7:49 / km) +692m 5:46 / km
Went out with Liam & Maks for their Carnethy recce, and I was pretty happy for a nice hilly pentlands.
Drizzle passed and we got a cracking evening for it.
Feeling better than Sunday.
All this prep must make me one of the pre-race favourites.
Also went a bit too quick on the scree descent this evening, and did the ankle in. Don't think it's too bad, ran it off, but might have to stay on flat for a few days.
Will have a better idea after gym.