Training Log Archive: ColmMIn the 30 days ending Sep 30, 2010:
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Thursday Sep 30, 2010 #
6 PM
Running warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Inov8 X-Talons
Running hills 22:11 [5] 4.06 km (5:28 / km) +300m 3:59 / km
shoes: Inov8 X-Talons
15x hill reps, jog back down as rest on the usual hill
Times up: 32, 32, 33, 32, 31, 32, 32, 31, 30, 30, 29, 30, 30, 31, 30
Times down: 62, 61, 59, 63, 63, 62, 61, 62, 63, 57, 56, 60, 62, 63
found this tough on legs, big step from 12 to 15.. but really good session.
Will probably mix it up in future some weeks 12 some 15, depending on how they feel.
Times up: 32, 32, 33, 32, 31, 32, 32, 31, 30, 30, 29, 30, 30, 31, 30
Times down: 62, 61, 59, 63, 63, 62, 61, 62, 63, 57, 56, 60, 62, 63
found this tough on legs, big step from 12 to 15.. but really good session.
Will probably mix it up in future some weeks 12 some 15, depending on how they feel.
Wednesday Sep 29, 2010 #
9 PM
Running 17:10 [2] 3.53 km (4:52 / km) +50m 4:32 / km
shoes: Inov8 X-Talons
Totals: 38:36mins, 7.54km, 5:07/km
jog over and back to starting point with another map of a jog.
jog over and back to starting point with another map of a jog.
Orienteering 21:17 [2] 4.01 km (5:18 / km) +100m 4:43 / km
shoes: Inov8 X-Talons
grand jog, found it hard again to find where the next control is cos it's planned badly, but this is on purpose to make sure i stay sharp as just normal orienteering i know it too well, so missed a few things and had to stop a few times to read it too.
New ink cartridge for map, but quickroute is pointless as i have overcrowded this map. i still did it just for the sake of it anyways.
QuickRoutes
New ink cartridge for map, but quickroute is pointless as i have overcrowded this map. i still did it just for the sake of it anyways.
QuickRoutes
Tuesday Sep 28, 2010 #
Note
cool, easy week this week, so it's the intervals i did tonight, hills again on thurs, whatever happens on saturday maybe pace run with club but replacing the other intense pace run on wednseday with either another rest or another easy run. As well as a sweeet sesh on sunday... cos Cillín's not there
6 PM
Running warm up/down 11:10 [1] 1.95 km (5:43 / km)
shoes: Asics Running shoes
Running (Rathfarnham WSAF) 22:21 [5] 6.0 km (3:44 / km) +20m 3:40 / km
shoes: Asics Running shoes
3x2km's, rest of 2mins.
Coach wasn't really sure what to do with me and Jack tonight as everyone else was doing an easy jog after the 5k on sunday.
so he left it at a fairly easy 2k's session, giving us a refreshing 2mins rest and only 3 to do..
Times: 755, 712, 714
The 2 of us laughed and joked a lot during the 1st one rather stupidly but twas funny, although left are time awfully lacking. We pushed for the next 2, but i was wrecked for whatever reason so twas bloody tough keeping that pace up. Good to see he 'aint far ahead though.
Coach wasn't really sure what to do with me and Jack tonight as everyone else was doing an easy jog after the 5k on sunday.
so he left it at a fairly easy 2k's session, giving us a refreshing 2mins rest and only 3 to do..
Times: 755, 712, 714
The 2 of us laughed and joked a lot during the 1st one rather stupidly but twas funny, although left are time awfully lacking. We pushed for the next 2, but i was wrecked for whatever reason so twas bloody tough keeping that pace up. Good to see he 'aint far ahead though.
C • 1
Cycling: Commute 15:00 [3] +50m
shoes: Asics Running shoes
Monday Sep 27, 2010 #
Note
been checking out future events..
For starters, next Sunday- Carrickgollogan or Griffen Valley? neither look great, but there's probably slightly more potential in Carrickgollagan.
For starters, next Sunday- Carrickgollogan or Griffen Valley? neither look great, but there's probably slightly more potential in Carrickgollagan.
9 PM
Running 18:45 [2] 3.52 km (5:20 / km) +40m 5:02 / km
shoes: Asics Running shoes
Run around with some orientation in the middle.
Totals:
44.15mins, 7.92km, 5:40/km
Totals:
44.15mins, 7.92km, 5:40/km
Orienteering 24:30 [3] 4.2 km (5:50 / km)
shoes: Asics Running shoes
Accidentally stopped watch after 10mins, but having the general pace i can work this out. Unfortunately you only get half a quickroute but sure.. it probably makes it less confusing anyway. Did whole course though in reality, again sorry about quality but we're getting new ink cartridges soon so...
QuickRoute
QuickRoute
Sunday Sep 26, 2010 #
12 PM
Orienteering 1:26:07 [4] 13.03 km (6:37 / km) +658m 5:17 / km
shoes: Inov8 X-Talons
Good day, Good Course, Good Run.
Happy with this, ran almost all the uphill, despite a bit to 7 (some of that red is slow run) and out of 5 too.
I feel i can officially say i "Raped" a route-choice or pulled a "Thor" on it :P. For number 5, i took a route which involved hopping two fences where I probably lost about 40secs in struggling to get over, but I saved myself a lot of time by taking the climb at an angle, and deceiving my legs into thinking the monstrous climb was actually a nice flat piece! Map a little funny in places i.e. 9) where the control and track seemed awful low, and my Garmin agrees! Happy with routes in most cases really. Good Run, couldn't have done Justin's 80mins but sure..
Legs are showing positive signs of fitness, and i made sure to keep full attention on the map, as i will be working on this. But still some things to work on. We'll get there!
Quickroutes
Happy with this, ran almost all the uphill, despite a bit to 7 (some of that red is slow run) and out of 5 too.
I feel i can officially say i "Raped" a route-choice or pulled a "Thor" on it :P. For number 5, i took a route which involved hopping two fences where I probably lost about 40secs in struggling to get over, but I saved myself a lot of time by taking the climb at an angle, and deceiving my legs into thinking the monstrous climb was actually a nice flat piece! Map a little funny in places i.e. 9) where the control and track seemed awful low, and my Garmin agrees! Happy with routes in most cases really. Good Run, couldn't have done Justin's 80mins but sure..
Legs are showing positive signs of fitness, and i made sure to keep full attention on the map, as i will be working on this. But still some things to work on. We'll get there!
Quickroutes
Running warm up/down 17:53 [3] 2.31 km (7:45 / km)
shoes: Inov8 X-Talons
Jog with Eoin, a cool down for me, but a jog for him as he was unable to finish the course.
11 PM
Strength and Conditioning 10:00 [3]
Saturday Sep 25, 2010 #
Note
(rest day)
Friday Sep 24, 2010 #
Note
(rest day)
Thursday Sep 23, 2010 #
6 PM
Running hills 17:11 [5] 3.22 km (5:20 / km) +240m 3:53 / km
shoes: Asics Running shoes
12x Hill Reps, with jog down as the rest. Approx. 150m and 20m climb.
Hill Reps. Was considering doing less due to yesterdays legs but they were okay and was even considering doing 15.. but decided best not to. But i know i could do it, so that'll be hit fairly soon i reckon.
Don't have full time and distance details, will put up tomorrow..
Hill Reps. Was considering doing less due to yesterdays legs but they were okay and was even considering doing 15.. but decided best not to. But i know i could do it, so that'll be hit fairly soon i reckon.
Don't have full time and distance details, will put up tomorrow..
Wednesday Sep 22, 2010 #
Note
PS) apparently it wasn't a mistake! They put me in 1st on Sunday cos I entered the chute from the correct side. I'm not sure they realised that at the time the "Finish Chute" actually said "Start" on it. Could be the problem.. And since when is that a rule in Scatters anyway..?
2 PM
Running warm up/down 20:12 [1] 3.09 km (6:32 / km) +221m 4:49 / km
shoes: Inov8 X-Talons
before and after.
Running tempo 12:08 [4] 1.84 km (6:36 / km) +50m 5:48 / km
shoes: Inov8 X-Talons
I knew the legs seemed awful tired before i started this pace run again. I just said i'd do the 1st lap and see how they were.. so i did, and stopped then as they were still very tired. Understandable, they've done a good bit recently, and i'm happy with how things are going.
Will still do the hills tomorrow night but friday and saturday i can't run anyway so.. And next week is the easy week in the plan.
Will still do the hills tomorrow night but friday and saturday i can't run anyway so.. And next week is the easy week in the plan.
Cycling: Commute 16:36 [2]
shoes: Inov8 X-Talons
Tuesday Sep 21, 2010 #
6 PM
Running warm up/down 15:06 [1] 2.86 km (5:17 / km)
shoes: Asics Running shoes
Running 19:40 [4] 5.0 km (3:56 / km) +20m 3:51 / km
shoes: Asics Running shoes
5km run with the lads. Different session to usual due to some lads doing the 5km this weekend.
So basically a constant 5km run, split into 1km sections. Sections going as such
easy, steady, fast, easy, fast.
Lap Times: 4.45, 3.50, 3.34, 3.58, 3.31
All the boys together with different people leading each one whom you can't pass but must attempt to keep up with.
Gerard lead 1st, Me 2nd, Jack 3rd, Stephen 4th, David 5th.
Stephen went a bit off and Gerard's may have been a tad slowish, but otherwise pretty solid and close to what pace we were told to do.
So basically a constant 5km run, split into 1km sections. Sections going as such
easy, steady, fast, easy, fast.
Lap Times: 4.45, 3.50, 3.34, 3.58, 3.31
All the boys together with different people leading each one whom you can't pass but must attempt to keep up with.
Gerard lead 1st, Me 2nd, Jack 3rd, Stephen 4th, David 5th.
Stephen went a bit off and Gerard's may have been a tad slowish, but otherwise pretty solid and close to what pace we were told to do.
10 PM
Strength and Conditioning 10:00 [3]
Monday Sep 20, 2010 #
9 PM
Running 21:00 [2] 3.6 km (5:50 / km) +70m 5:19 / km
shoes: Asics Running shoes
Again Run and Orienteering. Again with Jack Doyle, who got his first taste of night-o, actually his first taste of orienteering..
Totals: 49:33mins, 8.3km.
Totals: 49:33mins, 8.3km.
Orienteering 28:33 [2] **** 4.72 km (6:03 / km) +120m 5:22 / km
shoes: Asics Running shoes
Planned myself a course, pretty sweet run out of it. It helps knowing the place so well but still. Slow in a lot of places due to not finding feature or tracks disappearing and stuff. But happy! And yeah, sorry map quality is shite. printed badly and stuff. Can't find a way to export a course jpeg from purple pen..
QuickRoutes
QuickRoutes
11 PM
Strength and Conditioning 10:00 [3]
Plan on this every night.
Sunday Sep 19, 2010 #
Note
Bahahaha I was given 1st today! Well in my mind it'll be joint 2nd.. i would write an e-mail or something but i'm not arsed cos the last time i tried to turn down 1st place was in Emo Court and they ignored my pleas
Unless of course you want me to Jonny..? in that case i'll definately do it.
Unless of course you want me to Jonny..? in that case i'll definately do it.
12 PM
Orienteering 30:35 [5] 5.72 km (5:21 / km) +106m 4:54 / km
shoes: Inov8 X-Talons
Scatter Series in Ardgillan Park. They used normal controls today, with punch cards of course. Although this resulted in 7 getting thrown over a bush and being placed back later. `Thus resulting in me losing approx. 2mins searching! :( My own fault really though, shouldn't have spent so long, but i thought this may be the onlt one of those shitty hidden square things out on the course. Some of this place is mapped not great, you'll see that 16 and 1 the map is very off with my quickroute not being edited around those controls. Yes, also lost about 2mins on no.1 due to presuming I could get through the green (which i could do) but the map being funny i was supposedly very early to cut in even though my quickroute thinks i was right. I saw an uncrossable fence and said fuck it just get out of here and punch it. went to main track and came back, only to find i could've made it as the control was actually in the forest. But sure what can you do.. this was my last control.
Jonny beat me by approx. 3secs and me and Laurence drew. I should've raped this course :P
QuickRoute
Jonny beat me by approx. 3secs and me and Laurence drew. I should've raped this course :P
QuickRoute
Running warm up/down 3:00 [1] 0.55 km (5:27 / km)
shoes: Inov8 X-Talons
Saturday Sep 18, 2010 #
12 PM
Orienteering 2:14:36 [4] *** 15.63 km (8:37 / km) +676m 7:05 / km
spiked:5/5c shoes: Olway O' shoes
Nav Challenge No.2
Started well, Spiked 1 in about 17mins and about 1.30mins behind Ger. Happy with route, Paul Mahon went high and we arrived around the same time. Then on to 2, easy just follow river up. 3- ughhh, i tried to climb up over the ridge and come immediately down the re-entrant just following the river. I then decided i should move over to the lake to make it easier. I missed it and hit a huge re-entrant seemed to line up hills and stuff but i knew it was facing the wrong way. Was trying to relocate but there was not enough detail and wth the mist down, i meesed up. Finally figured it out but must've lost at least 15mins here. 4 was fine running pretty okay again, could see the odd bit of colour in the heather and was just chasing the bodies to catch up. Then onto 5, everybody was drifting right. I thought we were further right then we actually were, decided now it would just be best to go around, unfortunately i wasn't as far over as i thought and this was definately the wrong option. I lost at least 5 mins (possibly more) with this as straight was always better. Happy with route around to finish though! :P
So, not good for such an easy course but physical!
Gerard B did 99mins
QuickRoute
Started well, Spiked 1 in about 17mins and about 1.30mins behind Ger. Happy with route, Paul Mahon went high and we arrived around the same time. Then on to 2, easy just follow river up. 3- ughhh, i tried to climb up over the ridge and come immediately down the re-entrant just following the river. I then decided i should move over to the lake to make it easier. I missed it and hit a huge re-entrant seemed to line up hills and stuff but i knew it was facing the wrong way. Was trying to relocate but there was not enough detail and wth the mist down, i meesed up. Finally figured it out but must've lost at least 15mins here. 4 was fine running pretty okay again, could see the odd bit of colour in the heather and was just chasing the bodies to catch up. Then onto 5, everybody was drifting right. I thought we were further right then we actually were, decided now it would just be best to go around, unfortunately i wasn't as far over as i thought and this was definately the wrong option. I lost at least 5 mins (possibly more) with this as straight was always better. Happy with route around to finish though! :P
So, not good for such an easy course but physical!
Gerard B did 99mins
QuickRoute
Note
Quad still annoying today, not much effect but i need to get rid of this.
Thursday Sep 16, 2010 #
9 PM
Running 12:40 [1] 2.23 km (5:41 / km) +70m 4:55 / km
shoes: Asics Running shoes
going to do hillreps in the back of the school but got kinda chased out :L
probably best, my right quad is paining from a seriously bad dead leg i was given today. decided to just head home.
probably best, my right quad is paining from a seriously bad dead leg i was given today. decided to just head home.
Wednesday Sep 15, 2010 #
2 PM
Running (Pace Run) 34:13 [4] 5.16 km (6:38 / km) +142m 5:50 / km
shoes: Inov8 X-Talons
Pace Run in the heather around Fairy Castle. Have a quickroute of it. Pace not amazing, but i am happy with it as this is physically demanding shit. Completed main goal of not needing to stop and felt relatively strong throughout. Stuck to the heather low or high and even if it was just beside a path.
Laps: 2 long laps and one short one in between, the short one to simulate a more direct climb like orienteering.
Times: 11.50, 9.37, 12.46
So not hugely consistent but expected. N.B. 2nd lap is short one.
QuickRoute
Laps: 2 long laps and one short one in between, the short one to simulate a more direct climb like orienteering.
Times: 11.50, 9.37, 12.46
So not hugely consistent but expected. N.B. 2nd lap is short one.
QuickRoute
Running warm up/down 22:50 [2] 3.57 km (6:24 / km) +200m 5:00 / km
shoes: Inov8 X-Talons
Cycling: Commute 18:20 [2]
shoes: Inov8 X-Talons
back home
Tuesday Sep 14, 2010 #
6 PM
Running 21:30 [5] 6.0 km (3:35 / km)
shoes: Asics Running shoes
3x2km, 90secs rest
Times: 705, 710, 715
Happy with these times, was originally supposed to do 4 but had missed 1st one and figured then the legs would be fine with 3. David was pushing hard and was fast for all of them, so didn't keep up with him really. But knew we were starting fast and i wouldn't have that same slow one i always have at the start. But tis meant my legs found the whole schbang a lot tougher than usual even though only doing 3. Happy though good session.
Legs tired now :)
Times: 705, 710, 715
Happy with these times, was originally supposed to do 4 but had missed 1st one and figured then the legs would be fine with 3. David was pushing hard and was fast for all of them, so didn't keep up with him really. But knew we were starting fast and i wouldn't have that same slow one i always have at the start. But tis meant my legs found the whole schbang a lot tougher than usual even though only doing 3. Happy though good session.
Legs tired now :)
Running warm up/down 15:46 [1] 3.04 km (5:11 / km)
shoes: Asics Running shoes
jog over and back.
having said the legs were tired (and they were) they have been an awful lot worse than this in the past and seemed happy enough with the approx. 5mins/km pace
having said the legs were tired (and they were) they have been an awful lot worse than this in the past and seemed happy enough with the approx. 5mins/km pace
Monday Sep 13, 2010 #
Note
Don't I've earned a rest for today, so if the legs really need one they'll just have to wait till' friday!
8 PM
Running 33:32 [1] 5.72 km (5:52 / km)
shoes: Asics Running shoes
Very easy jog as friend Jack wanted to and i was going to go anyways.
So, slower than it would be but could be a lot worse even though it was a bit fast for him. This is an easy day anyways so this doesn't matter, will probably be doing this most mondays as usual although i'll be doing the O' course and i'll push him harder.
So, slower than it would be but could be a lot worse even though it was a bit fast for him. This is an easy day anyways so this doesn't matter, will probably be doing this most mondays as usual although i'll be doing the O' course and i'll push him harder.
Sunday Sep 12, 2010 #
9 AM
Orienteering race (JHI Long Dist.) 1:12:09 [5] 11.38 km (6:20 / km) +159m 5:56 / km
shoes: Olway O' shoes
Seemed a reasonable Run at the finish but no. Too many small mistakes all around. Almost pulled a good "Laurence Quinn" but it wasn't to be. Instead everyone else did.
Started quite well, spiked 1 and 2, went off line intentionally for 2 but ended up further than planned. 3 was stupid came out and thought i was at the earlier marsh, relocated very quickly but went the wrong way losing approx. 1.30secs. Continued and was unsure of vagueness and the likes in the central forest so went slightly around, happy with route and well executed. Did well through here to 9 spiking all of them. 10 was well hidden and didn't see it. Figured i was on wrong hill and tried to relocate but finally copped on and let out an almighty "FUCK" after 2mins or so of wandering. I figured i kind of had to make up time now, but navigation wasn't really neccesary to 11 until i hit the path so did just that. Navigated in well with a slight miss, grand to 12 too but hadn't planned ahead and only noticed 13 at no.12. Had to stop, did what Marcus said and looked all ways figured i had best route but had just set off and missed the small path behind which was definately best. I got stuck in green and decided to go back to it and run the whole way. Planned the rest here although missed right option for 15. Missed control again in circle on 13 losing approx. 2mins total for this leg with the stuck in green and missing path bit too. 14 i missed but was just hard to spot really. Ran past 16 but otherwise grand.
Splits
QuickRoutes
Started quite well, spiked 1 and 2, went off line intentionally for 2 but ended up further than planned. 3 was stupid came out and thought i was at the earlier marsh, relocated very quickly but went the wrong way losing approx. 1.30secs. Continued and was unsure of vagueness and the likes in the central forest so went slightly around, happy with route and well executed. Did well through here to 9 spiking all of them. 10 was well hidden and didn't see it. Figured i was on wrong hill and tried to relocate but finally copped on and let out an almighty "FUCK" after 2mins or so of wandering. I figured i kind of had to make up time now, but navigation wasn't really neccesary to 11 until i hit the path so did just that. Navigated in well with a slight miss, grand to 12 too but hadn't planned ahead and only noticed 13 at no.12. Had to stop, did what Marcus said and looked all ways figured i had best route but had just set off and missed the small path behind which was definately best. I got stuck in green and decided to go back to it and run the whole way. Planned the rest here although missed right option for 15. Missed control again in circle on 13 losing approx. 2mins total for this leg with the stuck in green and missing path bit too. 14 i missed but was just hard to spot really. Ran past 16 but otherwise grand.
Splits
QuickRoutes
Running warm up/down 9:27 [1] 1.38 km (6:51 / km)
shoes: Olway O' shoes
jog with Laurence and comparing codes in the start box :P
Note
A lot of positives to be taken from todays race. Was discussing it a good bit with Cillin. I mean to be honest we're all as fit and as fast as the Brits except for maybe Jamie Stevenson who has about 3/4mins on us. I am happy with that, I know I lose it on the stupid 1min-2min things, and less they're really what kill me. So, I'm gonna try and work on concentration over the next years orienteering events.
But I mean, what is the sort of training you have to do to get ahead of the others when everybody seems to be about the same whether they don't train or they train a lot. I am happy with my training plan for the year and will see how that goes.
But I mean, what is the sort of training you have to do to get ahead of the others when everybody seems to be about the same whether they don't train or they train a lot. I am happy with my training plan for the year and will see how that goes.
Saturday Sep 11, 2010 #
10 AM
Running 3:15 [1] 0.5 km (6:30 / km)
shoes: Olway O' shoes
Orienteering 44:14 [4] 6.68 km (6:37 / km) +277m 5:29 / km
shoes: Olway O' shoes
This was a really shit race.
Started in mass start with Cillin, Conor and 2 welsh lads. Spiked first 3, well wrong side of green for 3rd- mixing it up with Cillin for these (we actually had same course cept for 16 & 18) but fucked up 4 & 5 big time so didn't see either of them much even though we'd completely dropped the welsh. Okayish for a while before some more fuck ups.
QuickRoutes
Started in mass start with Cillin, Conor and 2 welsh lads. Spiked first 3, well wrong side of green for 3rd- mixing it up with Cillin for these (we actually had same course cept for 16 & 18) but fucked up 4 & 5 big time so didn't see either of them much even though we'd completely dropped the welsh. Okayish for a while before some more fuck ups.
QuickRoutes
Friday Sep 10, 2010 #
Event: Park World Tour
5 PM
Running warm up/down 11:25 [1] 1.65 km (6:55 / km)
shoes: Inov8 X-Talons
before and after
Orienteering 24:07 [5] **** 4.61 km (5:14 / km) +30m 5:04 / km
shoes: Inov8 X-Talons
Wouldn't have been a bad run if i hadn't run past no.1 so many times. Took me 7.30mins to get to it and according to my quickroute i appear to have spiked it first time. Would have been tight for qualification otherwise. My decision making was poor, was taking a lot of time but was running well and am getting alright at these sprint things to be honest except for no.1!!
Mistake at 11 too was costly and the no.5-10 area simply involved running past and looking back to see which tree the control was on.
QuickRoutes
Mistake at 11 too was costly and the no.5-10 area simply involved running past and looking back to see which tree the control was on.
QuickRoutes
Thursday Sep 9, 2010 #
Note
(rest day)
Wednesday Sep 8, 2010 #
4 PM
Note
will get in a nice jog tonight.
2 DAYS!!!!!! :)
2 DAYS!!!!!! :)
9 PM
Running 17:40 [2] 3.63 km (4:52 / km) +30m 4:40 / km
shoes: Asics Running shoes
Wasn't going to go cos I was a little lazy but then internet wasn't working and Niamh turned on Big Brother!
Again with the jog over and orienteer around. didn't have to avoid the stepping stones on the way over or back today though.
Totals: 38:07mins, 7.66km, 4:59/km
Again with the jog over and orienteer around. didn't have to avoid the stepping stones on the way over or back today though.
Totals: 38:07mins, 7.66km, 4:59/km
Orienteering 20:27 [2] *** 4.04 km (5:04 / km) +47m 4:47 / km
spiked:17/17c shoes: Asics Running shoes
spiked them all today. Did Monday's course in reverse to mix it up a little. Was in much more control of my orienteering today though, planning ahead, reading well. Map is definately off in a couple of places i.e. path into forest by 14 and path up to 9 from 10. Anyways, still took hills up or down easy as not to do anything stupid while they're still slippy. Had one path that went into nothingness by no. 3- had to fight through the green!
But basically just tried to get the leg turnover a little quicker than usual and taking slightly bigger strides to really stretch the legs, they're felling pretty good. Now, to rest up tomorrow and hope for the best.
QuickRoute
But basically just tried to get the leg turnover a little quicker than usual and taking slightly bigger strides to really stretch the legs, they're felling pretty good. Now, to rest up tomorrow and hope for the best.
QuickRoute
Tuesday Sep 7, 2010 #
6 PM
Running warm up/down 15:44 [1] 2.79 km (5:38 / km) +40m 5:16 / km
shoes: Asics Running shoes
Running 29:48 [5] 8.0 km (3:44 / km) +40m 3:38 / km
shoes: Asics Running shoes
4x 2km, 90secs rest.
Times: 7.57, 7.25, 7.20, 7.06
Good session, back to the same as usual though, everyone starts slow, i would have changed this but was catching up with Jack on his start to 6th year during the first half of the 1st one. So, for the next few i set off as a pacemaker for the rest of them, and got swallowed up by a few of the lads a little over half way and just clung to them as well as possible for the rest, i can't run at their speed so I know I would just be dropped if i started with them, when they sped up. Most of the lads though to be honest struggled to catch up with the quickish start. I'm pushing well
And speed is definately well faster than last year, these sessions are paying off, will definately keep them up. And hopefully, the 2km's will go on for a while, i really enjoy these.
Times: 7.57, 7.25, 7.20, 7.06
Good session, back to the same as usual though, everyone starts slow, i would have changed this but was catching up with Jack on his start to 6th year during the first half of the 1st one. So, for the next few i set off as a pacemaker for the rest of them, and got swallowed up by a few of the lads a little over half way and just clung to them as well as possible for the rest, i can't run at their speed so I know I would just be dropped if i started with them, when they sped up. Most of the lads though to be honest struggled to catch up with the quickish start. I'm pushing well
And speed is definately well faster than last year, these sessions are paying off, will definately keep them up. And hopefully, the 2km's will go on for a while, i really enjoy these.
Monday Sep 6, 2010 #
6 PM
Note
i'll take an easy jog tonight probably late, probably rainful, can't wait! :)
9 PM
Running 19:43 [2] 3.72 km (5:18 / km) +50m 4:58 / km
shoes: Asics Running shoes
had to jog a slightly longer way around to my start area as i knew the river would be completely over-flowed and i wouldn't be see the stepping stones.
Split this into 2 sessions again even though it was really one jog. twas supposedly "orienteering" for the second part. but very easy jog anyways
Totals: 44:21mins 7.69 km (5:46 / km) for both.
Split this into 2 sessions again even though it was really one jog. twas supposedly "orienteering" for the second part. but very easy jog anyways
Totals: 44:21mins 7.69 km (5:46 / km) for both.
Orienteering 24:38 [2] ** 3.97 km (6:12 / km) +124m 5:22 / km
spiked:14/17c shoes: Asics Running shoes
Another Bushy Park Night-O
good fun. enjoyed it, twas pitch black, as in pitch! The petzl really struggled to do much for me, my map reading on the run got reduced as well as my general map reading. I was also very very slow on every steep slope as they were horrendously slippery, and I didn't want to do anything stupid for next weekend.
Anyways, few hiccups, most notably in and out of 7, thought i had it but just no and was even worse on the way out, opting for the green :L. Also 10, which lacks a boulder anyway i messed up. and to 11 i tried to climb the slope but the mud and gravity and my asics told me to "fuck off, and learn my place in the world." So, I fell back down and went around. similar to 13, only it was nettles- lots and lots of them who told me to fuck off.
Course a few years old so map a tad dodgy but like i always say- tis way better than a normal 40min run!
QuickRoute
good fun. enjoyed it, twas pitch black, as in pitch! The petzl really struggled to do much for me, my map reading on the run got reduced as well as my general map reading. I was also very very slow on every steep slope as they were horrendously slippery, and I didn't want to do anything stupid for next weekend.
Anyways, few hiccups, most notably in and out of 7, thought i had it but just no and was even worse on the way out, opting for the green :L. Also 10, which lacks a boulder anyway i messed up. and to 11 i tried to climb the slope but the mud and gravity and my asics told me to "fuck off, and learn my place in the world." So, I fell back down and went around. similar to 13, only it was nettles- lots and lots of them who told me to fuck off.
Course a few years old so map a tad dodgy but like i always say- tis way better than a normal 40min run!
QuickRoute
Sunday Sep 5, 2010 #
12 PM
Running warm up/down 3:52 [1] 0.55 km (7:02 / km)
shoes: Inov8 X-Talons
Orienteering 34:36 [4] ** 6.11 km (5:40 / km) +80m 5:19 / km
spiked:18/18c shoes: Inov8 X-Talons
Spiked 18/18 features, not neccesarily controls.
Decent run, quite slow but happy with general navigation, as tough and all as it was. Didn't follow at all, although did run most of it with Eoin. We took diff. routes at the end though and he won out by about 15secs. He went from 14-16-8-20 and i went 14-15-16-20.
Routes below
QuickRoute changed paces so red is from 8min/kms onwards and green is 2.30min/km
Decent run, quite slow but happy with general navigation, as tough and all as it was. Didn't follow at all, although did run most of it with Eoin. We took diff. routes at the end though and he won out by about 15secs. He went from 14-16-8-20 and i went 14-15-16-20.
Routes below
QuickRoute changed paces so red is from 8min/kms onwards and green is 2.30min/km
Running warm up/down 4:13 [1] 0.56 km (7:32 / km)
shoes: Inov8 X-Talons
Saturday Sep 4, 2010 #
11 AM
Running 51:14 [2] 7.4 km (6:55 / km) +358m 5:34 / km
shoes: Inov8 X-Talons
easy jog around 3rock, up the boneshaker and fairy castle. Once up top i planned my route for tempo runs here. up near fairy castle on the other side. So partially in heather. Beautiful morning. Rain had just stopped and there was a cool mist up top, so a nice temperature and an enjoyable dampness to the air.
Cycling: Commute 18:30 [2]
shoes: Inov8 X-Talons
Friday Sep 3, 2010 #
Note
(rest day)
Thursday Sep 2, 2010 #
4 PM
Running warm up/down 2:00 [1] 0.33 km (6:00 / km)
shoes: Asics Running shoes
Running hills 16:36 [5] 3.45 km (4:49 / km) +240m 3:34 / km
shoes: Asics Running shoes
Hill Reps: Hill of 150m with 20m climb. Rest being straight jog back down.
Times:
Hills: 0.37, 0.37, 0.35, 0.34, 0.33, 0.33, 0.33, 0.33, 0.32, 0.32, 0.31, 0.29
Rest: 0.48, 0.46, 0.49, 0.50, 0.53, 0.55, 0.54, 0.57, 0.55, 0.57, 0.59
Good Session, waaaay faster than 2 weeks ago.
Goal had been to stay under 40. But i was way under and never was slower on the next one than the last, which was good! Will keep this up for the once a week. Maybe up the amount of reps in a while but this is good for the moment.
Times:
Hills: 0.37, 0.37, 0.35, 0.34, 0.33, 0.33, 0.33, 0.33, 0.32, 0.32, 0.31, 0.29
Rest: 0.48, 0.46, 0.49, 0.50, 0.53, 0.55, 0.54, 0.57, 0.55, 0.57, 0.59
Good Session, waaaay faster than 2 weeks ago.
Goal had been to stay under 40. But i was way under and never was slower on the next one than the last, which was good! Will keep this up for the once a week. Maybe up the amount of reps in a while but this is good for the moment.
Wednesday Sep 1, 2010 #
2 PM
Cycling: Commute 27:23 [3] +261m
shoes: Inov8 X-Talons
cycle up
Running warm up/down 18:05 [1] 2.56 km (7:04 / km) +123m 5:42 / km
shoes: Inov8 X-Talons
before and after
Running tempo 20:26 [4] 3.1 km (6:35 / km) +80m 5:50 / km
shoes: Inov8 X-Talons
Failed session but I've learnt from it.
Had planned on doing a pace run in the heather surrounding Fairy Castle.
Completely underestimated the terrain stupidly. Had normal shorts and at the beginning my legs were eaten alive by the high brambles and my pace dropped. The heather was higher than I had anticipated on this side and made the run more physical than I had expected.
Had hoped for 30mins at approx. 5mins/km but failed and found it too physical to continue the run for the full 30.
On Saturday I will just do an easy run around here instead of this attempted pace run again and plan it out better with hope of a better success on my retry next Wednesday.
Even though it didn't go to plan today session has done the legs some good so not overly dissapointed
Had planned on doing a pace run in the heather surrounding Fairy Castle.
Completely underestimated the terrain stupidly. Had normal shorts and at the beginning my legs were eaten alive by the high brambles and my pace dropped. The heather was higher than I had anticipated on this side and made the run more physical than I had expected.
Had hoped for 30mins at approx. 5mins/km but failed and found it too physical to continue the run for the full 30.
On Saturday I will just do an easy run around here instead of this attempted pace run again and plan it out better with hope of a better success on my retry next Wednesday.
Even though it didn't go to plan today session has done the legs some good so not overly dissapointed
Cycling: Commute 17:13 [2]
shoes: Inov8 X-Talons