Training Log Archive: ColmMIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Note
Study is going well though.
Running 1:11:09 [1] 10.42 km (6:50 / km) +250m 6:06 / km
shoes: Inov8 Oroc 280 (July '14)
Very chilled.
Pretty evening.
Weak week hours / mileage-wise but we'll just get through these next few weeks as best we can.
Saturday Nov 29, 2014 #
Running 25:46 [1] 4.29 km (6:00 / km)
shoes: Asics Gel-Fuji Fellrunner
Running 17:36 [5] 5.0 km (3:31 / km) +20m 3:27 / km
shoes: Asics Gel-Fuji Fellrunner
Started fast, but the pace dropped on kilometre 2, so I moved to the front. Tried to work hard and keep running, felt decent, but couldn't get the legs to go faster.
The reality is I would like to do this course around the 17:00 marker, naturally just under would be better.
Today was slow, but not the worst.
I think with others running quicker that time might be doable.
At least the boys are finally getting strong.
UCD gonna be hard to beat.
Running 33:35 [1] 5.05 km (6:39 / km)
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 28, 2014 #
Cycling: Commute 30 [3]
Running 1:31:23 [2] 12.29 km (7:26 / km) +400m 6:24 / km
shoes: Mizuno Waverider 17
Almost got spotted by enemy tangos. Kept low. All cool.
Thursday Nov 27, 2014 #
Note
(rest day)
So, my rest day is today, I expect I'll get out for something tomorrow.
I could have run before my 9 o'clock, but I / my body chose rest / sleep.
Wednesday Nov 26, 2014 #
Running 1:13:52 [2] 10.71 km (6:54 / km) +400m 5:49 / km
shoes: Mizuno Waverider 17
Nice run, kind of needed a headtorch for the beginning of the run.
I wasn't feeling great, so we turned back earlier than usual, and maybe I wasn't the best conversation, but it was nice run.
Saw an absolutely stunning sunrise.
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
500m row + 3 walkouts as warm up.
20 bridges + 2 * 10 single leg bridges (each leg)
5 * (3 x 55kg) deadlifts.
5 * (5 x 20kg strict press, straight into 3 pull ups)
Deadlift slight increase was alright, gotta make sure technique is still good.
Pull ups are getting stronger.
Tuesday Nov 25, 2014 #
Cycling: Commute 30 [3]
Running 34:33 [2] 6.31 km (5:29 / km)
shoes: Mizuno Waverider 17
Running 12:16 [1] 2.57 km (4:46 / km)
shoes: Mizuno Waverider 17
Running 33:50 7.82 km (4:20 / km)
shoes: Mizuno Waverider 17
Felt strong enough, and not very tired at the end, which is good.
But some of the other boys are getting stronger too, you can see it.
Running 14:13 [1] 2.01 km (7:04 / km)
shoes: Mizuno Waverider 17
Monday Nov 24, 2014 #
Cycling: Commute 30 [3]
Strength and Conditioning 40:00 [3]
5 * (5 x 40kg) back squats
4 * (8 x 10kg) split squats (each leg)
3 * (5 pull ups into 1min plank), only 3 sets because of the plank increase. This was tough.
Swimming 50:00 [3]
Was going to do 2km, but I was worried all the water was getting at my throat, so shortened it. Not too bad in the end.
Sunday Nov 23, 2014 #
Running 1:24:27 [2] 14.26 km (5:55 / km)
shoes: Mizuno Waverider 17
Got up and got going myself at some stage.
Just got straight out of bed and started running. I was still a bit drunk, but it wore off.
Headed up to Marlay. Did 5km in the middle with Clodagh, and a few strides.
Muscles need a little work.
Running 37:37 [2] 6.3 km (5:58 / km)
shoes: Mizuno Waverider 17
Saturday Nov 22, 2014 #
Running 9:26 [1] 1.35 km (6:59 / km) +50m 5:54 / km
shoes: Asics Gel-Fuji Fellrunner
Running 1:27:04 [5] 15.35 km (5:40 / km) +1000m 4:17 / km
shoes: Asics Gel-Fuji Fellrunner
Can't really complain, endurance is alright which is good news. I was/am strong in the places I should have been strong (flats, rocky areas, little trails, gradual climbs, descents), but I was weak in the places I'm usually weak (tough climbs).
It's good to have done this so I get a good indicator of what I need to do. When I'm strong enough to win these I'll be in pretty good shape.
Went out pretty hard to see if I could stick with the leaders, was fine until the turn off up to Maulin, it got steeper and I hung on for a bit, eventually fell back a bit. Gained a little back on some flat, then lost a little more on the final ascent of Maulin.
Gained some back on the descent, and climbed back to 8th, could see the leaders climbing, not too far ahead. Suffered on the not so bad climb towards Djouce after pushing myself on Maulin, and the 2 boys went straight past me. Battled a walk up Djouce, hit the top, a bit uncertain of the route but Paul Mahon came up behind which helped.
Ran relatively hard on the downhill and almost reeled back in the 2 in front, caught one on the last climb off the dargle, was feeling strong and confident, the next one took a while but I eventually got him on the flat near the end.
Running 20:29 [1] 2.11 km (9:42 / km) +50m 8:41 / km
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 21, 2014 #
Note
(rest day)
Thursday Nov 20, 2014 #
Strength and Conditioning 40:00 [3]
20 bridging + 2 * 10 single leg bridging (each leg)
5 * (3 * 50kg) deadlift
5 * (5 x 20kg strict press into 3 pull ups)
Deadlifts not too tough, guess that means we're upping the weight next week.
Running 38:11 [1] 6.62 km (5:46 / km)
shoes: Mizuno Waverider 17
Was chatting to a guy from my class before joining Aoife for the actual warm up.
Running 32:10 6.4 km (5:02 / km) +100m 4:40 / km
shoes: Mizuno Waverider 17
Nice session, not killing myself, and wasn't too tired at any point, but still working reasonably hard.
Felt like I struggled a little with form on the hill.
Possibly getting slightly further than on some previous occasions though.
Running 12:14 [1] 1.9 km (6:26 / km)
shoes: Mizuno Waverider 17
Wednesday Nov 19, 2014 #
Running 1:28:10 13.2 km (6:41 / km) +400m 5:48 / km
ahr:130 max:166 shoes: Mizuno Waverider 17
Róisín, CillinC, roar, and then Conor O'Keefe and Ciaran out too.
Went from Masseys again, which was nice because the weather was not nice.
Little lazy today and didn't run in the morning, not really on.
Legs are feeling fresh now though, possibly because of it.
Still between minds about full rest Friday vs. short jog.
Tuesday Nov 18, 2014 #
Cycling: Commute 30 [3]
Running 34:46 6.57 km (5:18 / km)
ahr:151 max:184 shoes: Mizuno Waverider 17
Legs feeling heavy enough, was happy for it to be short.
Same route as the pre-IV team run.
Running 13:59 2.6 km (5:23 / km)
ahr:146 max:172 shoes: Mizuno Waverider 17
Running 21:02 6.13 km (3:26 / km)
ahr:166 max:204 shoes: Mizuno Waverider 17
Not feeling amazing for this, but realistically not too bad either.
The cold, and mileage catching up a little bit.
Got through the session though, just a little tougher than usual.
Joe was strong today. I was too strong for English though.
Running 20:53 3.32 km (6:17 / km)
ahr:129 max:145 shoes: Mizuno Waverider 17
Monday Nov 17, 2014 #
Cycling: Commute 30 [3]
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
5 * (5 x 40kg) back squats.
4 * (8 x 10kg) split squats (each leg).
4 * (5 pull-ups straight into 45s plank) - managed 5, 5, 4, 4 in the pull-ups.
Running 1:10:21 15.5 km (4:32 / km)
ahr:152 max:175 shoes: Mizuno Waverider 17
Calves were fine today, despite still being tight after Saturday.
Ran the first lap with O'Rourke, Joe, and Andy, and then went on and did a 2nd with just O'Rourke. A few other young bucks tried themselves for the first 5km or so, but didn't hack it, not sure if they fell back to the women or what.
UCDAC is good for the banter.
Note
Came home and there was a decent-sized pot of curry, alongside a decent-sized one chilli con carne. Couldn't decide which to eat, so figured I'd just finish them both!!
Sunday Nov 16, 2014 #
Running 1:37:37 14.76 km (6:37 / km) +400m 5:49 / km
ahr:137 max:166 shoes: Asics Gel-Fuji Fellrunner
Was thinking of going to Crone, for a bit of a Powerscourt ridge recce, but nobody was really up for this run, and I wasn't prepared to go out their alone today. So, up to pine forest, and off we go.
Wrapped up well because of the sudden onset of illness and that, but was still a bit tired out there. Got through it though.
Haven't really done any long runs yet this winter, but they'll come soon.
Running 31:25 5.22 km (6:01 / km)
ahr:164 max:197 shoes: Mizuno Waverider 17
Saturday Nov 15, 2014 #
Running warm up/down 10:57 [1] 1.93 km (5:40 / km)
shoes: Asics Gel-Fuji Fellrunner
Running warm up/down 10:56 [1] 1.49 km (7:20 / km)
shoes: Asics Gel-Fuji Fellrunner
Running race 16:27 [5] 4.83 km (3:24 / km)
shoes: Asics Gel-Fuji Fellrunner
Great atmosphere at this event, it's a lot of fun.
Didn't really know what to expect of myself for this. Ran 16:46 for 5km on the track back in April, but that was in a race with others to help me, and I had more speed stuff under my belt then. In my head I decided I wanted to be doing pretty similar pace to that, and as this was a bit shorter, that would probably mean 16:15 - 16:30. Around 16:00 I would have been over the moon.
When I got running, a small DCU fellow caught up with me early, stuck behind him for a lap, since he was running quicker at first, I figured I'd try hang onto him, and then go for it around the sharp corners on the last lap, because he wasn't great in there. Turned out after about halfway I felt he wasn't running as quickly anymore, and I might make that move on lap 2. Ran the rest pretty solo, and kicked with 800m to go, for what felt like a strong finish.
Happy with the run, satisfied with the time. Work to do, but it's always like that. I didn't exactly rest up for this, which is reassuring.
Didn't wear a watch, so I don't know my lap times, but I'm pretty confident they were relatively consistent.
Running 23:44 [1] 4.18 km (5:41 / km)
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 14, 2014 #
Note
Running 1:03:01 11.0 km (5:44 / km)
ahr:143 max:179 shoes: Asics Gel-Fuji Fellrunner
Running 3 mile leg at the road relays tomorrow, for the C team.
Pretty happy, it's the right distance to test my speed, and the first two teams looked very strong.
Legs a bit heavy, went tepidarium after, and I've been on the compression socks for the last 24hrs, so should be alright.
Thursday Nov 13, 2014 #
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
500m row
3 walkouts
Session:
20 bridging
2 * 10 single leg bridging
5 * 3 x 50kg deadlifts
5 * (5 x 20kg strict press straight into 3 pull ups)
Running 20:31 2.5 km (8:12 / km)
ahr:131 max:155 shoes: Mizuno Waverider 17
Running 42:07 9.52 km (4:25 / km)
ahr:167 max:206 shoes: Mizuno Waverider 17
Gout out with jonnyq for a good 'oul cross country session around the waterlogged pitches.
3* 12min, off 3min jog.
Session.
Running 20:18 2.79 km (7:17 / km)
ahr:118 max:152 shoes: Mizuno Waverider 17
Wednesday Nov 12, 2014 #
Running 1:31:06 13.22 km (6:53 / km) +500m 5:48 / km
ahr:127 max:163 shoes: Mizuno Waverider 17
Bad day turned out alright for the run.
Started from masseys and up to tibradden and back.
Pretty views of the city.
Was a bit empty in places. Never really have food right before this run, always eat my lunch too early.
Tuesday Nov 11, 2014 #
Running 33:14 6.26 km (5:19 / km)
ahr:137 max:176 shoes: Mizuno Waverider 17
Sickeningly wet.
Running 16:19 2.35 km (6:57 / km)
ahr:153 max:176 shoes: Mizuno Waverider 17
Running 25:34 5.62 km (4:33 / km)
ahr:162 max:197 shoes: Mizuno Waverider 17
30s, 45s, 60s, 5min, 5min, 60s, 45s, 30s off 90s recoveries, mostly.
Took it like a session and jogged the whole way through.
Quads are tender after the gym yesterday, and really struggled with the 2nd 5 minuter.
Running 15:49 2.0 km (7:55 / km)
ahr:124 max:135 shoes: Mizuno Waverider 17
Monday Nov 10, 2014 #
Cycling: Commute 10 [3]
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
4 * (5 * 40kg) back squat.
3 * (8 * 10kg) split squats (each leg).
3 * (5 pull ups straight into 45s plank).
Good to be back in the gym. Now time for consistency. Let's rack up some hours.
Running 1:14:32 15.46 km (4:49 / km)
ahr:147 max:188 shoes: Mizuno Waverider 17
Got out tonight with UCDAC, but the numbers were low, so the pace was slow, didn't bother me too much.
After 1 and a bit laps of campus, it was just myself and one other lad, and the pace picked up a bit with the wind behind us.
Sunday Nov 9, 2014 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Waverider 17
Orienteering 18:05 [5] 3.5 km (5:10 / km)
shoes: Mizuno Waverider 17
Not a great race. Had a lot of mistakes, probably not too far off a minute in total. Most others were worse or equally bad, but Corbett was too clean for me, and nipped in 4s in front.
In theory, I could do with more sprint training. In practice, I'm not too bothered.
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Waverider 17
Cycling: Commute 10 [3]
Saturday Nov 8, 2014 #
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280 (July '14)
Orienteering 52:13 [5] 8.5 km (6:09 / km) +100m 5:48 / km
shoes: Inov8 Oroc 280 (July '14)
Great team result today, UCDO dominated the weekend.
I had been focusing towards this race for a few weeks. It worked well around my training plan, because it meant I could get into decent shape for this, and then after the intervarsities, I would be in decent enough shape to try and hit proper base training.
My race was good. Happy to be back racing on a nice map really. And Tyrella is a very nice map, one of the best we have.
I started quickly enough, was maybe a little too concious of what others could do, but settled down a bit more, and found a nice balance between trying to push through the terrain, and reading the map well.
Twister my right ankle slightly after making a small mistake on 6, but I tried to just run it off, and it was gone pretty quickly.
Had minor misses on 14, and 18, 10-15s each. Had a bad route choice to 19 which brought me through some shittier stuff, and saw Laurence overtake me, after I'd caught him.
Generally clean though. Think our map may have been 1:7500, the course didn't feel easy, but that scale probably did make it easier, I didn't have any trouble reading detail at speed, and I think that was something I did have issue with here before.
Intervarsity Champion for the 2nd time though. Sweet. Hopefully more to come.
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 Oroc 280 (July '14)
Friday Nov 7, 2014 #
Cycling: Commute 30 [3]
Running 38:00 [2] 6.57 km (5:47 / km)
shoes: Mizuno Waverider 17
Short team run with Róisín, lorrieq and CillinC.
Team is in good shape.
Thursday Nov 6, 2014 #
Cycling: Commute 30 [3]
Planned on putting 1 deer and the fox away for tomorrow's lunch and dinner. Problem was, after all that study, when I got home I was so hungry both deer and the fox were cooked and eaten!!!
Wednesday Nov 5, 2014 #
Cycling: Commute 1:00 [3]
Running 38:03 6.57 km (5:47 / km)
ahr:120 max:140 shoes: Mizuno Waverider 17
Tuesday Nov 4, 2014 #
Cycling: Commute 30 [3]
Running 15:21 2.85 km (5:23 / km)
ahr:156 max:209 shoes: Mizuno Waverider 17
Running 5:03 1.82 km (2:46 / km)
ahr:134 max:172 shoes: Mizuno Waverider 17
Running 15:11 1.96 km (7:45 / km)
ahr:116 max:135 shoes: Mizuno Waverider 17
Monday Nov 3, 2014 #
Cycling: Commute 30 [3]
Can't be sure of distance, but everyone seemed to imply 3km at least (it was meant to be 2 miles, so).
Wasn't ideal running conditions (3hrs sleep, some alcohol, and a bowl of cheerios 1hr before for food), but I also wouldn't have been that quick if I hadn't had the Trinity lad.
I'm pretty happy.
Sunday Nov 2, 2014 #
Running 1:01:34 10.3 km (5:59 / km) +350m 5:07 / km
ahr:143 max:224 shoes: Mizuno Waverider 17
Tried to get Clo ou, but she had too much work, and tried with Niamh too, but she's scared of the hills.
So, ended up just me and Coco ripping up the hills.
Chilled from Pine Forest to Fairy Castle and back. Little slow on the way back waiting up for Coco.
Saturday Nov 1, 2014 #
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno Waverider 17
Running race 9:54 [5] 3.0 km (3:18 / km)
shoes: Mizuno Waverider 17
Supposed to be a 2mile leg, but turned out it was about 1.5km loops, so more like 3km then. Laurence got 3.05km anyway.
Didn't use a watch, so time is a guess until I get an e-mail with results.
One of the lads said he reckoned I was about 9:50 - 9:55, but we'll see soon enough.
Somehow ended up on UCD's first team, and our team ended up cruising to victory.
Went out in 2nd behind another UCD fellow, wasn't gaining too much, but when we got back to halfway, I left him a bit then, and the Trinity lad Cully caught me. I knew he was better than me, but O'Reilly on leg 3 would be better than their lad.
So, I worked hard, and basically hung onto Cully for the 2nd lap, was a battle. Hung in, and Cian cruised through giving a big lead, which we kept.
Nice one.
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Mizuno Waverider 17