Training Log Archive: ColmMIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
Running 33:49 [2] 6.1 km (5:33 / km) +16m 5:29 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 35:00 [2] 6.69 km (5:14 / km) +57m 5:01 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Sunday Apr 29, 2018 #
Running 2:39 [2] 0.42 km (6:15 / km) +18m 5:10 / km
shoes: Icebug Spirit7 M OLX
Orienteering 57:35 [5] 7.16 km (8:03 / km) +422m 6:13 / km
17c shoes: Icebug Spirit7 M OLX
Another middle style course, a lovely course, and good little last o training before next week. Rough & tough terrain, and technical navigating.
Started out quite scrappy. Bit hesitant on #1, and then a bit too rushed out there and not reading the map, leading to a couple of 30s mistakes.
#2 30s - crossing the river and climbing into the quarry thinking this was control location
#3 30s - not understanding it quite right and being too far right.
#4 20s - little low and not looking up enough.
Got into it a bit more from then, and had a bit of a feel for it. Started flowing better and reading the map better. Still had a poor route on 7 (stayed low on track and then climbed), looks like the guts of 1min on that, which surprised me a little.
Had a nice plan and fluid to 8. Battled up 9, hard to keep full contact here as was vague enough, but got the right spot.
Still some issues, a little rushed around at times and not reading the map enough, so very hesitant on 12 & 14, with a lot of ground-to-map going on.
Finished strongly enough except for near drowning in the water pit to the last and being stuck for 20s.
Overall, happy enough to find some flow and to nip ahead of the others with a few guys there. A lot to take away though and be mindful of before next week. Was relatively cautious on a few descents and there won't be much room for that next week, but fluid and that once I had a solid plan. Quite positive to be up there on the two major climbs too.
Splitsbrowser
Running 11:42 [2] 1.6 km (7:19 / km) +49m 6:21 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Saturday Apr 28, 2018 #
Strength and Conditioning 5:00 [2]
Running 18:45 [2] 3.04 km (6:10 / km) +131m 5:05 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Orienteering 39:23 [4] 5.52 km (7:08 / km) +291m 5:39 / km
11c shoes: Icebug Spirit7 M OLX
Wanted to cram some last minute o training in, so headed out for something middle-relevant.
Pretty happy with technique. More to write.
Running 12:39 [2] 2.38 km (5:19 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)
Friday Apr 27, 2018 #
Cycling: Commute 12:06 [0]
(rest day)
Cycling: Commute 12:06 [0] 3.75 km (18.6 kph)
Cycling: Commute 15:53 [0]
Cycling: Commute 15:53 [0] 4.79 km (18.1 kph) +30m
Thursday Apr 26, 2018 #
Running 30:56 [2] 6.05 km (5:07 / km) +16m 5:03 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning 15:00 [2]
Turns out Aidan is very cynical with regard to foreign orienteers and doping - from experience of other sports. Was interesting anyway.
Running 11:19 [2] 2.04 km (5:33 / km) +8m 5:27 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Cycling: Training 30:15 [2]
Wednesday Apr 25, 2018 #
Cycling: Commute 15:59 [0]
Cycling: Commute 15:59 [3] 6.04 km (22.7 kph)
Cycling: Commute 17:53 [0]
cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43
Running 50:11 [2] 10.17 km (4:56 / km) +32m 4:52 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Puck around after.
Tuesday Apr 24, 2018 #
Cycling: Commute 16:00 [0]
Cycling: Commute 16:00 [3] 6.11 km (22.9 kph)
Strength and Conditioning 20:00 [2]
Ham & quad / knee stretch.
20 lateral bridges
60s single leg plank
60s side plank
20 x 8kg deep squat
10 x 8kg lunge
10 x SL squat
40 x calf raise / eccentric drop
Calf & quad stretch
Running 1:32:23 18.4 km (5:01 / km) +108m 4:53 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Legs probably a bit tired after gym & work, cos was pretty slow for a good while, and didn’t feel that slow. Good chat with josh though.
But did the last 20 steady and felt nice enough, so fairly happy in the end.
Minimal feeling in knee. Felt it a bit on run into work yesterday, but has been decent since. Think morning with less WU is a minor issue.
Cycling: Commute 18:16 [0]
cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43m
Monday Apr 23, 2018 #
Running 34:01 [2] 6.09 km (5:35 / km) +17m 5:30 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning 15:00 [2]
Running 35:43 [2] 6.5 km (5:30 / km) +56m 5:16 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Climbing 1:00:00 [0]
Sunday Apr 22, 2018 #
Running 1:13:58 [2] 14.13 km (5:14 / km) +62m 5:07 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Knee still best it’s been, so happy with that.
Strength and Conditioning 15:00 [2]
Saturday Apr 21, 2018 #
Cycling: Training 1:22:04 [2]
Cycling: Training 1:22:04 [3] 30.06 km (22.0 kph) +418m
Nice Johnny foxes loop with Jonny himself.
Chill for good bit, but split it up with some stage points up for grab.
Went for it very hard on a tense first uphill sprint to the M50 bridge. Was absolutely gone for the climb then, and easily sacrificed the polka dot. Then took the tactical battle to Johnny foxes, and wrapped up two more nice ones on the fast descent, and a short uphill sprint to stepaside roundabout to cruise home in the green.
Friday Apr 20, 2018 #
Running 50:05 [2] 10.28 km (4:52 / km) +31m 4:48 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Serious whiff of 420, but what a day for it.
Chilling for the most past
Thursday Apr 19, 2018 #
Running 20:02 3.85 km (5:12 / km)
ahr:138 max:154 (rest day) shoes: Asics Gel Nimbus 19 (Feb '18)
Easy day today, hoped to do a bit more, but time.
Still small bit of feeling in the knee, but nothing serious.
Wednesday Apr 18, 2018 #
Cycling: Commute 23:34 [0]
Cycling: Commute 23:34 [0] 8.66 km (22.0 kph) +12m
Strength and Conditioning 20:00 [2]
Running 31:16 [2] 6.01 km (5:12 / km) +29m 5:05 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Cycling: Commute 13:45 [0]
Cycling: Training 13:45 [3] 4.18 km (18.2 kph) +27m
Cycling: Training 40:00
‘Speed’ session - descending pyramid.
Roughly 15x1min getting a bit quicker as it went on.
Not mad enthusiastic for it this evening, but in my dad’s, so by far the handiest opportunity to get a session in.
Didn’t go very hard, but kept the efforts honest for the most part.
Tuesday Apr 17, 2018 #
Cycling: Commute 15:27 [0]
Cycling: Training 15:27 [3] 5.98 km (23.2 kph)
ITW
Cycling: Training 1:30:05 [2]
Cycling: Training 1:30:05 [3] 33.07 km (22.0 kph) +155m
Extended the cycle home by doing a few laps in the park to get a bit of cycling in.
Lovely evening, but very windy, and I had a big bag. Crawling into the wind up home from the canal.
Running 15:14 [2] 3.22 km (4:43 / km) +12m 4:38 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Tired though, and waddling something awful from the cycling legs.
Climbing 1:10:00 [0]
Monday Apr 16, 2018 #
Cycling: Training 1:01:18
Cycling: Training 1:01:18 [3] 18.9 km (18.5 kph) +476m
4 x medium hill reps on Kilmashogue Lane.
Quads feeling quite tight. Tired in general today, but once on the bike, feeling pretty grand really.
Drizzling the whole time but turned out nice enough, much better than expected.
Running 20:35 [2] 4.09 km (5:02 / km) +22m 4:54 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Anyway, lovely run, with very little feeling in knee which was the main reason it was very enjoyable. Good times.
Still gonna stay on the cross-training scene for a while.
Strength and Conditioning 20:00 [3]
Reduced squats and lunges totals, as quads are feeling a bit smashed.
Sunday Apr 15, 2018 #
Note
Will have to plan more thoroughly from now on.
Orienteering 43:02 [1] 4.79 km (8:59 / km) +244m 7:10 / km
7c shoes: Icebug Spirit7 M OLX
Strength and Conditioning 30:00 [1]
calf & ham stretches
20 x SL up and out bridge
50 x hip raises
80s plank, 1 leg alternating
60s side plank
2 x 20 squats
3 x 30 calf raises
2 x 20 lunges
2 x 10 SL squats
10 x knee extension
stretches
Saturday Apr 14, 2018 #
Orienteering 46:11 [1] 5.69 km (8:07 / km) +373m 6:07 / km
20c shoes: Icebug Spirit7 M OLX
Climbing 50:00 [0]
Friday Apr 13, 2018 #
Cycling: Training 30:06 [2]
Strength and Conditioning 10:00 [1]
Thursday Apr 12, 2018 #
Cycling: Training 10:05
ahr:134 max:170
Running 10:34 2.13 km (4:58 / km) +4m 4:56 / km
ahr:136 max:142 shoes: Asics Gel Nimbus 19 (Feb '18)
Wednesday Apr 11, 2018 #
Strength and Conditioning 20:00 [1]
Going through Standard set of exercises and core.
Tired.
Allowed to run again a little now, but all easy, and nothing serious.
Cycling: Training 1:00:04
ahr:141 max:160
Essentially 4 x 10min steady tempo.
Found it a little hard to concentrate and keep working through 10mins, but it went alright.
Metrics:
Avg Speed: 37.04km/hr
Avg Power: 205W
Avg Cadence: 83rpm
Strength and Conditioning 25:00 [1]
Have had 10x SL Squats added, plus a small bit of weight, and calf raises up to 3x30.
Monday Apr 9, 2018 #
Cycling: Training 1:35:51
ahr:129 max:156
Cycling: Training 1:35:51 37.79 km (23.7 kph) +622m
After work :O
Did the standard Johnny Foxes loop, but turned right in glencullen and down the devil’s elbow.
Saw Eoin Keith running through glencullen.
Was feeling decent so gave the pine forest climb a go to get an idea of the difference between bikes. About 1’45” down on the old road bike.
Strength and Conditioning 25:00 [1]
Knee stretch.
20 SL bridging (up and sideways)
50 side leg raises
1min SL plank
1min Side plank
2 x 20 Squats
2 x 10 Lunges
3 x 20 Calf raises
Balance board
Stretches
Sunday Apr 8, 2018 #
Cycling: Training 2:17:40 [2]
Cycling: Training 2:17:40 [2] 46.34 km (20.2 kph) +881m
With Jonny down to brockagh. Threatened a little rain but turned into a bloody lovely day. Heaps of cyclists out. Good cycle.
Not much sleep, a bit hungover, and just on a banana, but never really tired, felt fine throughout & very much enjoyed.
Can’t keep up on climbs with my tyres though. Maybe also carrying a bit of extra weight.
Climbing 30:00 [0]
Strength and Conditioning 20:00 [3]
Saturday Apr 7, 2018 #
Orienteering 1:03:04 [1] 8.18 km (7:43 / km) +322m 6:27 / km
shoes: Icebug Spirit7 M OLX
Grand but a rough forest and very questionable map.
Not supposed to be running, but jogged bits and pieces between controls, can still vaguely feel knee but is pretty minor. Still hopeful for it to be gone soon.
Had watch on auto-pause as it wasn’t very stop-start.
Friday Apr 6, 2018 #
Strength and Conditioning 25:00 [3]
Thursday Apr 5, 2018 #
Cycling: Training 1:36:46
ahr:123 max:146
Cycling: Training 1:36:46 27.54 km (17.1 kph) +829m
Up to Ticknock & 3 long hillreps there. Found it a struggle to get the heart rate up evidently.
Wednesday Apr 4, 2018 #
Strength and Conditioning 15:00 [3]
Not supposed to run for a week. Well that’s a bit annoying, but sure.
Cycling: Training 44:00
Unders & Overs session
Strength and Conditioning 25:00 [3]
Tuesday Apr 3, 2018 #
Running 28:02 [2] 5.62 km (4:59 / km)
(rest day) shoes: Asics Gel Nimbus 19 (Feb '18)
Maurice Mullins this weekend might be in doubt.
Climbing 40:00 [0]
Monday Apr 2, 2018 #
Running 3:06 [1] 0.4 km (7:43 / km)
Orienteering 26:58 [4] 4.19 km (6:26 / km) +122m 5:37 / km
18c
Meant I had Jamie Parkinson on leg 1, so a pretty real possibility of starting at the front. And Harrison on leg 3, so a pretty solid team all round if I ran alright.
Had the start time 10mins later in my head so was a bit late into the pen, but still a few mins early. Bigger issue was I didn’t really know what Jamie looks like, or he was wearing.
Anyway, decided to just move to the front when I saw the lead pack come in, and Jamie was in that, so was a few sec late for him but nothing serious.
Though, did mean I didn’t have Jonny & that group to follow to 1 which would have been nice.
Orienteering-wise; getting on alright at the start, hit the wrong gaffle on 5 though, too low, and cost 20s or so. Grand on 6, but too low on 7 again, maybe 15s. Had seen Tim coming towards 1 when I was leaving it so knew he must be close now - tbh was surprised he hadn’t caught me. But he did on the path to 9, he punched a little ahead, but a small miss from both (bigger for him) on 10, meant I was ahead for 10-11-12 again.
Was double checking the code to 12 on the way to 13 and lost the elephant track, which meant I was behind a couple of lads all of a sudden, and now it was all running up the hill.
Getting through the hill grand, but got a bit confused with the uncrossable marsh to 15 and lost a little more time. Annoying.
Got up the hill and handed over.
Not great, having lost around 90s technically anyway, and not really pushing as I probably should have been, but it was nice to get out.
Middle section of the course was nice, all a bit muddy but sure fair play to them for getting the event on.
Running 3:33 [1] 0.4 km (8:47 / km) +4m 8:23 / km
Sunday Apr 1, 2018 #
Note
Sore to move up and down - just movement in general.
Not bad, could run on pretty fine, and never worsened despite distance today.
Just one to watch.
Running 6:59 [2] 1.14 km (6:09 / km) +3m 6:05 / km
shoes: Icebug Spirit7 M OLX
Orienteering 2:08:56 [4] 20.84 km (6:11 / km) +443m 5:36 / km
39c shoes: Icebug Spirit7 M OLX
Started steady, but with a little pace. Pretty unsure how this would pan out.
Clean enough & planning ahead grand through easy enough first section. Took a little more time on #4 as it was clearly a bit trickier, but was grand with your head up spotting the features.
Going pretty much fine, noticing the hills as early as 12, but got through it. Took a rogue (/ poor) route to 13, dropping out 12 to the road, and then cutting through the white, and along the trail.
Still grand, grand, grand so far. Terrain was rough and messy to 17, but got through it alright-ish. Had a poor miss on 18, was much too low after a poor line to the right that I never corrected, maybe 45s. Then hesitant on 19, but split seems to have gone alright, so must have been vaguely tricky.
Missed a right shortcut on the track to 21 and Took a poor-ish route to 21 overall I think going up the spur with the track. Barrable put a good bit into me, going further around, and just climbing up the forest & re-entrant control was in (granted he was moving a lot quicker than me).
Leaving 22, I took a quick glance and made an effort to get on Barrable’s back. Control was mostly grand and was able to keep up and still read enough. Looked like he maybe started heading to 28, cos I was was ahead at 24, and he came back through, Andrew I kept sight up until 27 or so, but he was a good bit ahead so I was having to read the circles. Missed 28 slightly.
Went left to 29, think it was a grand oul route, but clearly starting to feel the distance as I was slow down the track, and walked the final climb. Walking most of 30 & 31, but keeping some jogs, and it was steep, could have been slower.
Moving alright downhill to 33, but after that it was all slow. I’ve had worse bonks, but very clearly leaking time on the remainder still.
Anyway, good physical test. Not the trickiest o, but quite enjoyable. A lot of work to do, as it seems there always is.
Still, have some endurance, could be in a worse place, and confident about getting stronger soon.