Training Log Archive: ColmMIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
Running 1:26:22 [2] 14.02 km (6:10 / km) +486m 5:15 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Lovely day, more taps aff.
Friday Jun 29, 2018 #
Cycling: Commute 20:00 [0]
Running 1:00:03 [2] 12.41 km (4:50 / km) +84m 4:41 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Legs coming along nicely, and starting to feel a bit fitter. Affirmations.
Cycling: Commute 40:05 [0]
Climbing 2:15:00 [0]
Thursday Jun 28, 2018 #
Cycling: Commute 17:08 [0]
Cycling: Commute 15:41 [0]
Running 36:09 [2] 7.17 km (5:03 / km) +22m 4:58 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
My legs still feeling like what I imagine corbett’s Usually feel like - a bit ruined, and quite tight all over, but still manageable.
Starting to loosen out more towards the end, and feeling a bit better, though coulda been the tops off.
Wednesday Jun 27, 2018 #
Running 22:43 [2] 3.8 km (5:58 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 10:14 [1] 1.49 km (6:53 / km) +83m 5:23 / km
Running 51:05 [4] 9.46 km (5:24 / km) +451m 4:22 / km
Not really looking forward to it before hand as my legs have been very stiff and sitting down has been a problem. Figured we’d see what happened. Hard to see myself racing competitively like a few weeks ago, but would surely put in a bit of effort unless it was awful.
Well I was right, started grand down the hill, but had absolutely zero in me immediately so settled into some sort of reduced effort and let people go by me. But I still wasn’t exactly taking it easy. Walked most of the main climb and then got spurred on by Aoife catching me. Stayed with her, went ahead, fell behind, caught up. Went like this for a while, but at some point I got a gap I guess.
Left some people by on the descent cos I was not risking my ankle for trooperstown and I was far from racing at this stage anyway.
Relaxed down, still leaving a few by, but just checking the shoulder for Aoife basically. Stayed ahead anyway, but not by much.
Probably need to fix a few things right now, well my legs, but more so my rest. Turned into a tempo effort in the end. Would like to think this would certainly be slower than a usual tempo, but st the same time, it felt like plenty of effort on these poor legs.
Fun in the river after.
Tuesday Jun 26, 2018 #
Cycling: Commute 17:25 [0]
Cycling: Commute 15:46 [0]
Running 1:10:33 [2] 13.69 km (5:09 / km) +110m 4:57 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Legs very stiff after that simple little road run last night. Going to have to try and beat a bit running fitness back in to the legs over the next week or so.
Climbing 1:00:00 [0]
Monday Jun 25, 2018 #
Cycling: Commute 16:00 [0]
Cycling: Commute 16:00 [0]
Running 35:33 [2] 7.65 km (4:39 / km) +21m 4:35 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning 10:00 [1]
Saturday Jun 23, 2018 #
Orienteering 58:57 [2] 7.62 km (7:44 / km) +11m 7:41 / km
Started alright then nearly died of bodily functions and hangover.
Friday Jun 22, 2018 #
Note
Thursday Jun 21, 2018 #
Orienteering 48:21 [2] 5.29 km (9:09 / km) +141m 8:04 / km
8c
Talk-o session with Hugh in tow around some gorgeous Norwegian skog by Pia’s summer house. The boy is a natural on a map, but this probably would have been a step too far too soon for him.
Mostly pretty on top of the o, interesting to hear my own processes, and how heavily-reliant on the contours I am.
No shoes as will rigg is no fun, but squeezed into a tiny set of Niklas’ and my toes just about survived.
Wednesday Jun 20, 2018 #
Cycling: Commute 15:31 [0]
Cycling: Commute 15:12 [0]
Tuesday Jun 19, 2018 #
Cycling: Commute 18:40 [0]
Orienteering 50:09 [1] 5.48 km (9:09 / km) +168m 7:56 / km
Cycling: Training 1:08:40 [3]
lovely cycle home, keeping a solid effort, but would be cheeky if I didn't mention the 150m net downhill.
Strength and Conditioning 15:00 [1]
Monday Jun 18, 2018 #
Running 33:17 [2] 6.5 km (5:07 / km) +57m 4:54 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Sunday Jun 17, 2018 #
Cycling: Training 2:01:01 [2]
Decent enough spin. Got dropped at brittas, very sound, thanks ma, and went up sally gap, past lough bray & back by the balinastoe / djouce forests, through enniskerry, and then met Mum at the wall.
Windy out, classic constant headwind feeling. But no very steep climbs so moving alright.
Climbing 45:00 [0]
Strength and Conditioning 10:00 [1]
20 squats
10 SL Squats
10 lunges
60s plank
10 clap press ups
Balance
Saturday Jun 16, 2018 #
Cycling: Training 1:30:16 [2]
Very chilled cycle with Mum, Una & Caoimhe May.
Off the front with Caoimhe for the most part. Flat route with a few bumps.
Turned back a bit earlier than Mum & Una to get a bit of a jog in castletown done, and picked it up a bit from here.
All is well.
Running 31:10 [2] 6.33 km (4:55 / km) +26m 4:49 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Friday Jun 15, 2018 #
Cycling: Commute 15:21 [0]
(rest day)
Cycling: Commute 16:44 [0]
Thursday Jun 14, 2018 #
Cycling: Commute 15:27 [0]
Running 31:06 [2] 6.04 km (5:09 / km) +37m 5:00 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Meant to be pre-bridge but fucked it cos we were bit late. Me messing trying to fix the shite mud guard did not help. Won’t happen again though.
Cycling: Commute 12:11 [0]
Cycling: Commute 11:33 [0]
Wednesday Jun 13, 2018 #
Cycling: Commute 16:00 [0]
Cycling: Commute 17:26 [0]
Strength and Conditioning 10:00 [1]
Tuesday Jun 12, 2018 #
Cycling: Commute 17:08 [0]
Running 34:43 [2] 6.81 km (5:06 / km) +40m 4:57 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Ankle feeling weird but not sore. Possibly still a tad bit of swelling, no bruising though.
No pain, but will still hold off the running.
Cycling: Commute 33:56 [0]
Strength and Conditioning 5:00 [1]
Climbing 1:30:00 [0]
Cycling: Commute 37:11 [0]
Monday Jun 11, 2018 #
Cycling: Commute 14:08 [0]
(rest day)
pb yo
Sunday Jun 10, 2018 #
Cycling: Training 1:55:01
Cycled out to cabinteely park, had a quick lunch with family and then went on to enniskerry & back by the featherbeds. Another great day for it.
Tried to keep it fairly steady climbing up to glencree, and was very similar to last month with LQ behind me.
Got a fella in sight on military rd and after enough work finally caught him, this helped as a little motivator.
Strength and Conditioning 7:30 [1]
20 squats
10 SL squats
10 lunges
50 of each ankle stretch
SL eyes closed balance
Saturday Jun 9, 2018 #
Cycling: Training 1:53:33 [2]
Just a lovely spin out to Howth & back. Pit stop to pick up Corbett who was climbing well, but characteristically I made it all back on the ballsy descent. What a day.
Thursday Jun 7, 2018 #
Strength and Conditioning 25:00 [1]
20 bridging
10 SL swivel bridging
1min plank
1min side plank
20 squats
10 SL squats
20 lunges
50 of various ankle stretches
40 calf raises
2 x 3 wide pull ups
2 x 5 dips
Cycling: Commute 12:04 [0]
Cycling: Commute 16:33 [0]
Wednesday Jun 6, 2018 #
Cycling: Commute 16:06 [0]
Cycling: Commute 16:06 [3] 6.03 km (22.5 kph)
Cycling: Commute 16:39 [0]
Cycling: Commute 16:39 [3] 6.07 km (21.9 kph) +36m
Little warm up.
Cycling: Training 1:42:20
Cycling: Training 1:42:20 [2] 38.69 km (22.7 kph) +603m
Cycle didn't get off to a great start when I over-pumped my tyre and it exploded.]Got out on Mum's bike with a raised saddle. Frame far too small, but a much better bike than mine, so was still nice to try.
The oul Johnny foxes loop extended by enniskerry via the devil's elbow to watch the end of the imra race. A pity not to be running, but gorgeous cycle. Got my share of green points. And gave a big go on the pine forest climb in the nicer bike, taken by Corbett on the brow, by a wheel, but a big pb for the climb so shan't complain.
Strength and Conditioning 5:00 [1]
10 squats
10 SL squats
10 lunges
10 bridging
10 SL Bridge + swivel
Ankle stretches / tendon work
Tuesday Jun 5, 2018 #
Cycling: Commute 16:00 [0]
Cycling: Commute 17:00 [0]
Cycling: Training 28:34 [3]
Cycling: Training 28:59 [3] 12.33 km (25.9 kph) +129m
Bit of an uphill tempo (though not very uphill really).
Something.
Climbing 1:30:00 [0]
got 2 nice new ones done even without much of a left foot.
Cycling: Training 16:33 [1]
Cycling: Training 16:33 [3] 7.31 km (26.5 kph) +9m
cruising home
Strength and Conditioning 5:00 [1]
10 squats
10 SL squats
10 bridging
10 SL + swivel bridge
squats really not very low with swelling, but everything else seems alright
Monday Jun 4, 2018 #
Cycling: Training 34:50 [1]
Cycling: Training 34:50 [3] 11.91 km (20.5 kph) +86m
very chill with lil frizz, stretching the legs, and feeling fine on the ankle, so looks good to get a bit of cycling done.
Sunday Jun 3, 2018 #
Running 18:11 [2] 3.3 km (5:31 / km) +9m 5:26 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 27:43 [2] 2.54 km (10:54 / km) +230m 7:31 / km
shoes: Icebug Spirit7 M OLX
Orienteering 16:55 [4] 2.53 km (6:41 / km) +151m 5:09 / km
(injured) shoes: Icebug Spirit7 M OLX
Was uncertain of how the distance would feel. Confident I'd be well able as it wasn't that long, but conscious that I could be tired from yesterday and my R hamstring was tight, so I set off steady, with the intention of picking it up to hard in the middle all feeling fine.
This was going alright. Cruising a bit on the first 2, got them cleanly, opened up a little on #3, and paid the price with a parallel error. Slowed it down a little then for 4 and got it cleanly.
Climbed more than intended on 5, not ideal route, but got it grand anyway.
Had decided on a right-of-the-marsh route to 6, Guess I was a little worried the marsh would be very slow really, and felt the entry to the control would be nicer from the right, but was sacrificing a bit on what would be more nav and not as nice running at the start.
Anyway, set about it, and had picked up the pace a bit now to get moving through this further section, but immediately paid the price as coming down towards the edge of the marsh I went straight over my left ankle. Fun.
Heard a brief crack, and had 3-4mins of fairly serious pain and lying around cursing my luck. Bearing weight seemed an issue, but after this initial period of pain, it seemed alright to get some weight on, and I could tell pretty soon it wasn't going to be the most serious of my ankle injuries, so at least I've got that.
Made it back anyway, and waited around and watched people.
Really a shame as I felt I had just gotten into alright shape with plans for it to only get better, but trying to be optimistic this won't be too big a setback. Basically chatting a loada shite to myself in the afternoon to big up the confidence.
Also a big shame cos this is a stunning area, and missed out on a great planned course by Marcus. Map was really good too. And genuinely would like to come back here and try race it myself sometime soon, who knows if that will happen.
Anyway, my initial assessment is now (Monday eve) it is still very swollen and bruising is setting in. A bit sore to walk on but not too bad. All in all, it can bear quite a lot of weight, incl. jogging on the spot, but really dislikes certain twisting motions. If I'm diligent with rehab and strength work, I would like to think I can be back running on roads within 2 weeks.
Saturday Jun 2, 2018 #
Running 22:52 [2] 4.09 km (5:36 / km) +72m 5:09 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 20:00 [2] 2.5 km (8:00 / km) +320m 4:53 / km
shoes: Icebug Spirit7 M OLX
Orienteering 40:53 [5] 6.79 km (6:01 / km) +174m 5:20 / km
15c shoes: Icebug Spirit7 M OLX
Started off strong but steady enough to 1, it wasn't hard and moved through it cleanly and onto 2. All good.
Leaving 2 I wasn't willing to check my compass because I felt too rushed I guess, and came a bit left, it took me a while to realise on the hill before 3, even though I started off climbing, but even after realising I came down way too early at the mapped crag, and must have lost close to 1min.
I'd been running pretty hard, so I settled it down on 4 and got it fine, and set about making work of 5.
I read early on that I needed to climb an index contour, so planned to just roughly run to the stream feature halfway, and climb a bit in the process, and once at the right height it should be easy. I could have climbed a bit more probably, but I had done a bit. After crossing this stream I tried to get into the contours, but was really struggling to make any sense (the map was really very dodgy here). After a little struggling, I decided to compensate for the climbing I'd done and dropped it back it down - not sure why. On the way down, I clicked where I was, below the two big mapped crags, way too low. Climbed back up, but must have dropped again the guts of 1 minute on this.
I got 6 quite well, and amn't quite sure where I lost time, but I was possibly just slow leavining 5 after the long climb up.
Moved well through 7 & 8, despite a small (15s) hesitation on 8 as I was unsure was it to my left or right coming down. Thought I had put in a solid climb, but still got a lot of time put into me here.
Moving well through the shorter legs and was able to reel back some time on others. Leaving 12 I ended up along the edge of the steep stuff more than planned and dropping down through it, which wasn't the nicest, but didn't work out too badly. Not really reading the map enough, and coming down I started making parallel errors, and then dropped a little too low - when in reality the marsh behind should have made it very obvious (20-30s). Tried to finish strong from here, and that was relatively successful.
Overall, mixed. Feeling much fitter and stronger than last month, but still out of practice with the orienteering, and making unnecessary mistakes. Probably worth noting all the mistakes were really on the longer legs.
Running 16:25 [1] 2.34 km (7:02 / km) +8m 6:55 / km
shoes: Icebug Spirit7 M OLX
Friday Jun 1, 2018 #
Note
(rest day)