Training Log Archive: ColmMIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Note
(rest day)
Still quite bunged up & mucusy in the mornings so left it today. Would be nice for this to shift.
6 PM
Strength and Conditioning 15:00 [1]
Thursday Nov 29, 2018 #
9 AM
Running 30:15 [2] 6.02 km (5:02 / km)
ahr:137 max:154
commute. became really quite flemmy overnight
Wednesday Nov 28, 2018 #
8 AM
Cycling: Commute 35:00 [0]
7 PM
Running 56:45 [2] 11.09 km (5:07 / km) +36m 5:02 / km
ahr:128 max:152
A few nice easy grass ones in bushy. Can feel the toe slightly, but not sore, and not an issue.
Nice mild evening for it.
Nice mild evening for it.
11 PM
Strength and Conditioning 7:30 [1]
Tuesday Nov 27, 2018 #
8 AM
Cycling: Commute 30:00 [0]
8 PM
Climbing 1:00:00 [0]
11 PM
Strength and Conditioning 5:00 [1]
Monday Nov 26, 2018 #
Note
Easy week this week. Letting the body recover a bit from a big weekend, and banking a few solid weeks training in general.
Toe got sore after the run on Saturday, I think due to running in old shoes with a bit of a hole in the side - won't be using those again. Limping a small bit sat evening to keep pressure off it, which worried me for sunday, but got up early, put it in a bucket of ice, and while I could still feel it at the start of the run, I didn't notice it at all after 2hrs or so - granted I had drugged up quite a bit.
It's back a bit sore again now, so will have a couple of easy days to let it recover. Just a bit of bruising really I think.
Toe got sore after the run on Saturday, I think due to running in old shoes with a bit of a hole in the side - won't be using those again. Limping a small bit sat evening to keep pressure off it, which worried me for sunday, but got up early, put it in a bucket of ice, and while I could still feel it at the start of the run, I didn't notice it at all after 2hrs or so - granted I had drugged up quite a bit.
It's back a bit sore again now, so will have a couple of easy days to let it recover. Just a bit of bruising really I think.
8 AM
Cycling: Commute 30:00 [0]
9 PM
Strength and Conditioning 20:00 [1]
Catching up a bit. Lots of lower leg rolling.
Sunday Nov 25, 2018 #
8 AM
Running 7:22:53 [2] 46.02 km (9:37 / km) +2325m 7:41 / km
ahr:139 max:180
Long with Shane
A nice long loop. Got through the first number of peaks alright, they come nice and quick.
Actually summitted Carrigvore about as quickly as I did in stone cross to lug as we got a much nicer trail. Hit Tonlagee about 17mins slower, so we were moving alright. I was following Shane's lead for anywhere that really needed nav in the mist as my map wasn't waterproof and was a bit shit (mainly across from Mullaghcleevaun to Tonlagee).
Fine down to Glenmacnass and up Scarr. Shane suggested a rogue route down from Scarr to the lake, but I liked it and got behind it, some tweaking maybe but it was solid.
Very grim one up through all the heather up Kipchoge.
Much nicer up Luggala. I was starting to flag a little, and was keen on the bailout, but didn't dare voice these thoughts, and Shane looked strong, so on we went.
Soon the suffer really began as I died up Djouce. The bonk came nicely. Knew it was the last real summit but it didn't help. A gel from Shane didn't seem to help on the climb, but once we got going downhill again I rejuvenated a bit - maybe the gel, maybe the end-in-sight.
Back down and then up War hill was surprisingly alright.
Up to Tonduff was roughish and I started to go again as we neared the summit. Struggled, but once we hit it and turned for home I got back into it and lead the way back to the road nicely.
Big kudos to Shane, would never have got close to finishing that solo. And he looked bloody strong,
A nice long loop. Got through the first number of peaks alright, they come nice and quick.
Actually summitted Carrigvore about as quickly as I did in stone cross to lug as we got a much nicer trail. Hit Tonlagee about 17mins slower, so we were moving alright. I was following Shane's lead for anywhere that really needed nav in the mist as my map wasn't waterproof and was a bit shit (mainly across from Mullaghcleevaun to Tonlagee).
Fine down to Glenmacnass and up Scarr. Shane suggested a rogue route down from Scarr to the lake, but I liked it and got behind it, some tweaking maybe but it was solid.
Very grim one up through all the heather up Kipchoge.
Much nicer up Luggala. I was starting to flag a little, and was keen on the bailout, but didn't dare voice these thoughts, and Shane looked strong, so on we went.
Soon the suffer really began as I died up Djouce. The bonk came nicely. Knew it was the last real summit but it didn't help. A gel from Shane didn't seem to help on the climb, but once we got going downhill again I rejuvenated a bit - maybe the gel, maybe the end-in-sight.
Back down and then up War hill was surprisingly alright.
Up to Tonduff was roughish and I started to go again as we neared the summit. Struggled, but once we hit it and turned for home I got back into it and lead the way back to the road nicely.
Big kudos to Shane, would never have got close to finishing that solo. And he looked bloody strong,
Saturday Nov 24, 2018 #
10 AM
Running 4:00:50 [2] 33.93 km (7:06 / km) +1541m 5:47 / km
ahr:144 max:176
Up & down Lug with roar & jonnyq, and then I went over mullacor and derrybawn and met Jonny back in Glendalough.
Lovely long run, several nice sections.
Cold feet in the snow up on top of Lug wasn’t the nicest, but otherwise enjoyable.
Lovely ridge back from Mullacor to Derrybawn. Enjoyed that.
Lovely long run, several nice sections.
Cold feet in the snow up on top of Lug wasn’t the nicest, but otherwise enjoyable.
Lovely ridge back from Mullacor to Derrybawn. Enjoyed that.
3 PM
Climbing 1:30:00 [0]
Friday Nov 23, 2018 #
8 AM
Cycling: Commute 35:00 [0]
9 PM
Running 2:53 [2] 0.55 km (5:12 / km) +3m 5:03 / km
ahr:130 max:149
Running 45:27 [2] 7.21 km (6:18 / km) +183m 5:35 / km
ahr:139 max:167
Easy run sussing out a few trails.
Planned a 90-120 minute, but had issues when there was no car at home, and in truth I had also stayed too long at a work thing, so only would have worked if I’d been dropped off and run home.
Well, both trails were pure shite, would make it tricky to decide which to take if I ever needed to pick.
Probably also put me off looking for more time after my legs were scratched up from gorse.
Anyway, not too worried about the length, coming off a little cold.
Planned a 90-120 minute, but had issues when there was no car at home, and in truth I had also stayed too long at a work thing, so only would have worked if I’d been dropped off and run home.
Well, both trails were pure shite, would make it tricky to decide which to take if I ever needed to pick.
Probably also put me off looking for more time after my legs were scratched up from gorse.
Anyway, not too worried about the length, coming off a little cold.
11 PM
Strength and Conditioning 5:00 [0]
Thursday Nov 22, 2018 #
8 AM
Cycling: Commute 45:00 [0]
(rest day)
Feeling a lot better today, throat doing better, not as stuffy, but will probably take today off too to make sure I'm all good for a fairly big weekend of plans.
11 PM
Strength and Conditioning 5:00 [0]
Wednesday Nov 21, 2018 #
8 AM
Running 30:29 [2] 6.03 km (5:03 / km)
ahr:127 max:144
commute
5 PM
Cycling: Commute 17:30 [0]
9 PM
Strength and Conditioning 30:00 [1]
Haven't quite felt 100% the last 24hrs, so skipped this evening's session. Took the opportunity to catch up on some core, exercises & rolling.
C • :) 1
Tuesday Nov 20, 2018 #
8 AM
Cycling: Commute 17:30 [0]
11 PM
Running 1:12:57 [2] 13.63 km (5:21 / km) +68m 5:13 / km
ahr:151 max:173
Easy run home from the Mountains On Stage showing in Liffey valley. Ran a bit late, so this was a bit later than ideal, but it was nice to have quiet streets.
Monday Nov 19, 2018 #
8 AM
Cycling: Commute 35:00 [0]
6 PM
Running 32:26 [2] 6.46 km (5:01 / km) +23m 4:56 / km
ahr:116 max:141
Easy one in the park, short sweet, had a gig to go to.
Sunday Nov 18, 2018 #
3 PM
Running 1:07:14 [2] 10.11 km (6:39 / km) +368m 5:38 / km
ahr:121 max:131
A lovely afternoon easy run with the boys. Relaxed.
Corbett and I ended up splitting from Niall & Jonny at a certain point, but ended up on a fairly similar route.
Corbett and I ended up splitting from Niall & Jonny at a certain point, but ended up on a fairly similar route.
Climbing 1:30:00 [0]
A nice tired session
Saturday Nov 17, 2018 #
11 AM
Running 4:45:11 [2] 36.67 km (7:47 / km) +1330m 6:35 / km
ahr:136 max:172
Trying to get a few miles in. Got about 10m visibility, which played nicely into my compassless hands.
Was not at all sure I was on route to Conavalla until I hit some deathly bog I felt must be Hag’s troughs. Pretty confidnet summitting connavala then. Zero confidence coming off it as it was all flat on top and without a compass there was nothing to go on, nice. Got it a bit wrong but my M16 general directions skills are alright, so corrected okay. Lovely little run up Lug then, which was surprisingly fine, aside from getting very windy.
Coming off it seemed alright too, got by alright on to Mount Lough(?), came off this but the path disappeared and turns out my M16 general direction skills ain’t that great. Went 90 degrees of the hill, hit forest. Tried to figure it out, nope. Ran down in roughly the right direction.
Nope, Aughavanna, not Glenmalure. Oh shite. Nice one Colm.
Was low on time with the match, and daylight and my faffing and mistake had already added what would surely be 10-15k, to the planned 44k.
Ended up hitching rides back to Laragh, and got suitable punishment in the form of a lecture from a very reasonable Wicklow mother on running solo in the mist, and also about the need for Hi-vis I’m case you get lost.
From laragh thought about hitching back up to Wicklow gap, but figured I should at least get something respectable from the long run, so went up the weaker of my two options - St. Kevin’s Way (not camaderry).
Mostly missed out on a good bit of climb, but will have to be back to check out a few of those spots in the future and try not get lost.
Was not at all sure I was on route to Conavalla until I hit some deathly bog I felt must be Hag’s troughs. Pretty confidnet summitting connavala then. Zero confidence coming off it as it was all flat on top and without a compass there was nothing to go on, nice. Got it a bit wrong but my M16 general directions skills are alright, so corrected okay. Lovely little run up Lug then, which was surprisingly fine, aside from getting very windy.
Coming off it seemed alright too, got by alright on to Mount Lough(?), came off this but the path disappeared and turns out my M16 general direction skills ain’t that great. Went 90 degrees of the hill, hit forest. Tried to figure it out, nope. Ran down in roughly the right direction.
Nope, Aughavanna, not Glenmalure. Oh shite. Nice one Colm.
Was low on time with the match, and daylight and my faffing and mistake had already added what would surely be 10-15k, to the planned 44k.
Ended up hitching rides back to Laragh, and got suitable punishment in the form of a lecture from a very reasonable Wicklow mother on running solo in the mist, and also about the need for Hi-vis I’m case you get lost.
From laragh thought about hitching back up to Wicklow gap, but figured I should at least get something respectable from the long run, so went up the weaker of my two options - St. Kevin’s Way (not camaderry).
Mostly missed out on a good bit of climb, but will have to be back to check out a few of those spots in the future and try not get lost.
Friday Nov 16, 2018 #
8 AM
Running 26:58 [2] 4.62 km (5:50 / km)
ahr:121 max:150
Commute
5 PM
Running 1:31:21 [2] 18.37 km (4:58 / km) +71m 4:53 / km
ahr:191 max:200
A few evening miles in the park, nice loops, very quiet, and legs feeling good.
Thursday Nov 15, 2018 #
8 AM
Cycling: Commute 40:00 [0]
5 PM
Running 40:04 [2] 7.6 km (5:16 / km) +32m 5:10 / km
ahr:120 max:185
Easy pre-bridge.
All feeling fine
All feeling fine
Strength and Conditioning 10:00 [1]
Wednesday Nov 14, 2018 #
8 AM
Cycling: Commute 40:00 [0]
5 PM
Running 41:04 [2] 7.57 km (5:26 / km) +32m 5:19 / km
ahr:126 max:173
Easy one in the park.
Kept it short to watch the calf. No issues, but other muscles (hip / hamstring) were still a bit tight early on so stopped after 15mins to stretch them out which worked a treat and was feeling much nicer after.
Replaced the extra distance with a little bit of spinning after.
Kept it short to watch the calf. No issues, but other muscles (hip / hamstring) were still a bit tight early on so stopped after 15mins to stretch them out which worked a treat and was feeling much nicer after.
Replaced the extra distance with a little bit of spinning after.
Spinning 22:03 [2]
ahr:101 max:132
Easy, but trying to keep up an honest effort. The nature of the gym meant I was drenched at the end of this.
Strength and Conditioning 5:00 [1]
Tuesday Nov 13, 2018 #
8 AM
Cycling: Commute 35:00 [0]
5 PM
Running 1:31:02 17.78 km (5:07 / km) +85m 5:00 / km
ahr:127 max:169
Plan of 2x20min Tempos.
Running out I had no niggles or issues, but the body was stiff, particularly the hip and hamstrings, I figured after the first (albeit minor) gym session in a while.
Got to the park, loosened up a bit, met corbett, and we got rolling.
Heavy legs and was struggling a little at the start, but got rolling and was pretty happy with the first. Quicker than usual. But towards the end my calf had been starting to tighten up a good bit.
Was pretty happy to call it there as I didn’t feel there was much need to take any risks, but said I’d start the 2nd rep to help Corbett out. Got going but it was seizing up, so took the foot off and stuck to the grass, and finished up after 9mins or so when I got back to the gear.
Took corbett’s Bike and cycled round to support him for the last few mins with a little poetry, then jogged home with him on the bike.
No real worry, just a tight left calf, but was happy enough to pull up early.
Probably should have left the session an extra day, but Cillín couldn’t do tomorrow and I thought the company would help with the session.
Think it’s probably a bit of a mix of things, didn’t do enough rolling or work after last weeks 10k, so calves probably never quite fully recovered after that before the weekend. And then mixed in with yestersay’s Gym session tightening a few muscles, may have put a little more pressure on the calf this evening. And sticking to the road a bit more as it’s so dark.
Anyway, will see how it is tomorrow, but feels like the standard sort that shouldn’t require days off, but will probably just mean some easier runs the next few days and some rolling to make sure all is well.
Tempos: 20min (3:43/km) [6’00], 9mins (3:57/km).
Running out I had no niggles or issues, but the body was stiff, particularly the hip and hamstrings, I figured after the first (albeit minor) gym session in a while.
Got to the park, loosened up a bit, met corbett, and we got rolling.
Heavy legs and was struggling a little at the start, but got rolling and was pretty happy with the first. Quicker than usual. But towards the end my calf had been starting to tighten up a good bit.
Was pretty happy to call it there as I didn’t feel there was much need to take any risks, but said I’d start the 2nd rep to help Corbett out. Got going but it was seizing up, so took the foot off and stuck to the grass, and finished up after 9mins or so when I got back to the gear.
Took corbett’s Bike and cycled round to support him for the last few mins with a little poetry, then jogged home with him on the bike.
No real worry, just a tight left calf, but was happy enough to pull up early.
Probably should have left the session an extra day, but Cillín couldn’t do tomorrow and I thought the company would help with the session.
Think it’s probably a bit of a mix of things, didn’t do enough rolling or work after last weeks 10k, so calves probably never quite fully recovered after that before the weekend. And then mixed in with yestersay’s Gym session tightening a few muscles, may have put a little more pressure on the calf this evening. And sticking to the road a bit more as it’s so dark.
Anyway, will see how it is tomorrow, but feels like the standard sort that shouldn’t require days off, but will probably just mean some easier runs the next few days and some rolling to make sure all is well.
Tempos: 20min (3:43/km) [6’00], 9mins (3:57/km).
Strength and Conditioning 5:00 [1]
+ some rolling
Monday Nov 12, 2018 #
8 AM
Running 26:12 [2] 4.68 km (5:36 / km)
ahr:142 max:178
commute
Strength and Conditioning 25:00 [1]
walkouts
2 x 10+10 bodyweight lunges
5 x 5 back squats @ 0, 20, 30, 40, 40kg.
2 x 8+8 split squats @ 0, 6kg.
2 x (5 pull-ups into 1min plank)
2 x 8 deadbugs
Didn't have heaps of time, but tried to get some solid stuff done. Has been a long time.
2 x 10+10 bodyweight lunges
5 x 5 back squats @ 0, 20, 30, 40, 40kg.
2 x 8+8 split squats @ 0, 6kg.
2 x (5 pull-ups into 1min plank)
2 x 8 deadbugs
Didn't have heaps of time, but tried to get some solid stuff done. Has been a long time.
5 PM
Running 35:55 [2] 6.5 km (5:31 / km) +46m 5:20 / km
ahr:163 max:181
commute
8 PM
Climbing 1:10:00 [0]
11 PM
Strength and Conditioning 5:00 [1]
Sunday Nov 11, 2018 #
Note
Great training weekend. Thoroughly enjoyable, but really great quality sessions, and great to have an organised structure, plus someone setting plans for the various sessions.
Also haven’t run high intensity orienteering head-to-head in Ireland like this afternoon for a long time.
Hopeful this can be built on, because I think there’s a lot for everyone to gain from these sorts of weekends.
Also haven’t run high intensity orienteering head-to-head in Ireland like this afternoon for a long time.
Hopeful this can be built on, because I think there’s a lot for everyone to gain from these sorts of weekends.
9 AM
Running 24:28 [2] 2.8 km (8:44 / km) +142m 6:58 / km
ahr:140 max:166
Orienteering 36:14 [5] 5.89 km (6:09 / km) +199m 5:16 / km
ahr:155 max:174
Middle Race Tollymore
After a good warmup, race started up top, out in the open. Started 2nd last so had a good few people in front of me. Got through the first 3 in the open alright, and went left on the long leg back into the forest to avoid the uncrossable wall.
Cut through the light green where it looked alright, and got a nice enough line, control was a little higher than I expected, but only lost a 10sec or so.
Tried to use the compass down the hill to #5, but mostly followed unmarked mtb tracks, figured where I was when I hit the road and got it fine.
Back up to the road and then cut down through the forest, a little cautious on 6 & 7 but got them okay.
Not perfect line down to 8, but found the control nicely.
Chose a slightly right-of-the-line route to #9, straight through the forest, across bridge, straight through forest, and then along the track which brought you just below the control. Left this track early enough to climb diagonally, and was still feeling strong, came up below the semi-open, so was pretty confident of location. Came up into the control, and saw Darren looking for it above me.
Cautious on 10 but no big loss, fairly nailed 11, and then tried to open up on the way home.
Got 12 & 13 alright and was moving well enough.
Lost time on 14 & 15 unable to find the actual kites as they were a bit hidden, probably about 1min between them, but not the worst time-loss to have.
Solid race, happy with the performance and ended up first of the lot.
After a good warmup, race started up top, out in the open. Started 2nd last so had a good few people in front of me. Got through the first 3 in the open alright, and went left on the long leg back into the forest to avoid the uncrossable wall.
Cut through the light green where it looked alright, and got a nice enough line, control was a little higher than I expected, but only lost a 10sec or so.
Tried to use the compass down the hill to #5, but mostly followed unmarked mtb tracks, figured where I was when I hit the road and got it fine.
Back up to the road and then cut down through the forest, a little cautious on 6 & 7 but got them okay.
Not perfect line down to 8, but found the control nicely.
Chose a slightly right-of-the-line route to #9, straight through the forest, across bridge, straight through forest, and then along the track which brought you just below the control. Left this track early enough to climb diagonally, and was still feeling strong, came up below the semi-open, so was pretty confident of location. Came up into the control, and saw Darren looking for it above me.
Cautious on 10 but no big loss, fairly nailed 11, and then tried to open up on the way home.
Got 12 & 13 alright and was moving well enough.
Lost time on 14 & 15 unable to find the actual kites as they were a bit hidden, probably about 1min between them, but not the worst time-loss to have.
Solid race, happy with the performance and ended up first of the lot.
Running 10:14 [1] 1.2 km (8:31 / km) +10m 8:10 / km
ahr:148 max:169
2 PM
Running 13:55 [2] 2.05 km (6:48 / km)
ahr:142 max:150
Orienteering 33:31 [5] 6.01 km (5:34 / km) +175m 4:52 / km
ahr:155 max:178
Tollymore relay training race
Was supposed to be starting last, with Mark 50sec ahead, so had plans of catching that. Then Anton said he would start 35sec behind me, which got me nicely nervous.
Started hard to try and close what gap I could, and extend anything behind me.
Got 1 fine, came up to the road and there was mark maybe 20sec ahead, nice. Cut up to the higher road, but was a bit too in the red and when I hit the road I thought I was way closer to the control than I was so I went straight into the forest.
Realised soon enough, but had to run parallel to the road through forest for a while, costing a bit of time. The coming into it I could see Mark, but thought we were a bit early so ploughed on and kept my height only to realise and turn back and see Anton coming out of it and Mark dropping down into it. Great.
Worked hard through the next few to keep in contact, but the gaps weren't closing. Anton had his gap, and Mark had his on me.
Across the river and into the tricky stuff I felt confident that I could keep the pressure on and get back. Sure enough, on #8 Mark messed up and I got just ahead. We ploughed on but no more sight of Anton.
We raced hard, and despite a small miss on 9 (20sec), were going pretty well. We took different lines through the shite on #10, and I got a bit of a gap, tried to push it on 11 to make it stick, but wasn't putting any time in and by the time I'd hopped the river at 12 we were practically together again. Had seen Anton not too far ahead, and had seen roar leaving 9 too, so knew we were still putting pressure on.
We moved well on the road to #13, and it was proper head to head now. We entered the forest together, but I got a slightly nicer line, and a small gap, and pushed it to #14 to try and make it stick again. I thought I could have it now. Back on the road to #15, starting to feel confident, popped into the forest early but was moving well through the terrain up the hill, could see I was catching Niall now. And suddenly Mark came into the control from above, fuck.
Went on the other route to #15 to try and gain back time, and worked hard from here to the finish, but it wasn't enough, the damage was done. Fair play to Mark, great racing.
Was supposed to be starting last, with Mark 50sec ahead, so had plans of catching that. Then Anton said he would start 35sec behind me, which got me nicely nervous.
Started hard to try and close what gap I could, and extend anything behind me.
Got 1 fine, came up to the road and there was mark maybe 20sec ahead, nice. Cut up to the higher road, but was a bit too in the red and when I hit the road I thought I was way closer to the control than I was so I went straight into the forest.
Realised soon enough, but had to run parallel to the road through forest for a while, costing a bit of time. The coming into it I could see Mark, but thought we were a bit early so ploughed on and kept my height only to realise and turn back and see Anton coming out of it and Mark dropping down into it. Great.
Worked hard through the next few to keep in contact, but the gaps weren't closing. Anton had his gap, and Mark had his on me.
Across the river and into the tricky stuff I felt confident that I could keep the pressure on and get back. Sure enough, on #8 Mark messed up and I got just ahead. We ploughed on but no more sight of Anton.
We raced hard, and despite a small miss on 9 (20sec), were going pretty well. We took different lines through the shite on #10, and I got a bit of a gap, tried to push it on 11 to make it stick, but wasn't putting any time in and by the time I'd hopped the river at 12 we were practically together again. Had seen Anton not too far ahead, and had seen roar leaving 9 too, so knew we were still putting pressure on.
We moved well on the road to #13, and it was proper head to head now. We entered the forest together, but I got a slightly nicer line, and a small gap, and pushed it to #14 to try and make it stick again. I thought I could have it now. Back on the road to #15, starting to feel confident, popped into the forest early but was moving well through the terrain up the hill, could see I was catching Niall now. And suddenly Mark came into the control from above, fuck.
Went on the other route to #15 to try and gain back time, and worked hard from here to the finish, but it wasn't enough, the damage was done. Fair play to Mark, great racing.
Running 10:11 [1] 1.44 km (7:04 / km) +28m 6:26 / km
ahr:145 max:160
11 PM
Strength and Conditioning 5:00 [1]
Saturday Nov 10, 2018 #
11 AM
Running 56:08 12.15 km (4:37 / km)
ahr:137 max:160
Turned out the car needed a good fixing, stuck in Newry, but got a nice run in in the end.
Legs starting to feel normal after Wednesday, still a bit heavy-legged, but the calf tightness is near gone.
Threw in 2x2km steady to stretch the legs a little, responding fairly well, and passed the time nicely.
Legs starting to feel normal after Wednesday, still a bit heavy-legged, but the calf tightness is near gone.
Threw in 2x2km steady to stretch the legs a little, responding fairly well, and passed the time nicely.
2 PM
Running 12:30 [2] 2.04 km (6:08 / km) +46m 5:31 / km
ahr:131 max:149
Orienteering 1:28:10 9.45 km (9:20 / km) +550m 7:14 / km
ahr:152 max:186
Long training at the training weekend.
Very enjoyable but a lot of climb.
Took it maybe a bit easier than the suggested aim, but picked it up nicely for the last 15-20 as advised and moving alright. A bit tired this afternoon.
Very enjoyable but a lot of climb.
Took it maybe a bit easier than the suggested aim, but picked it up nicely for the last 15-20 as advised and moving alright. A bit tired this afternoon.
Running 4:00 [1] 0.65 km (6:09 / km)
Friday Nov 9, 2018 #
6 PM
Running 1:13:37 [2] 13.69 km (5:23 / km) +63m 5:15 / km
ahr:121 max:160
A few was miles after work, before traveling up north for the training weekend
Thursday Nov 8, 2018 #
8 AM
Cycling: Commute 45:00 [0]
5 PM
Running 32:53 [2] 6.33 km (5:12 / km) +23m 5:06 / km
ahr:158 max:176
Easy pre-bridge with corbett. Finished the evening a few quid richer.
Wednesday Nov 7, 2018 #
8 AM
Running 31:32 [2] 6.05 km (5:13 / km)
ahr:132 max:157
commute / shakeout
7 PM
Running 9:29 [2] 1.44 km (6:35 / km)
ahr:153 max:166
Running race 34:13 [5] 10.0 km (3:25 / km)
ahr:179 max:195
Run in the Dark 10k - 5th (pb)
Have run one 10k race on the track a couple of years back, ran 34:58 in the lead up to what was my best orienteering season.
Knew I'd run quicker over 5km recently, and I'd done a few solid tempos by my standard lately, so I reckoned I had a good chance at maybe sub-34, so that meant 3:24 pace.
Started off just on the back of the lead back, trying not to work too hard, but nervous of what pace I was running until the 1km split where the watch gave me 3:19. Lovely.
Knew I had a nice group and sat on the back of them the first few k, a few people looked to move off ahead, but nobody did. It started fizzling around 3km, and there were probably 5-6 of us left running about 3:20s. We caught one of the wheelchairs here, and myself and Des Kennedy got a little stuck behind him on a corner and a gap opened to the front 3. Put in a little effort at 4km as I wanted to be in that group. Des came with and we both got back on board.
Through these 5km there had been a few moments whereby the pace had felt like it wavered a bit, but I knew I didn't need to take it on, and sure enough it would feel like a little more work hanging on a short while later.
I had one of these at 5km, and my confidence was rising a bit as I was still feeling alright, and people were dropping off. I went through in about 16:42 by my watch, and confidence grew further.
The leader started to move off a little here, and I decided it was time to move, and I went with him. We were rolling nicely, and went through the 6th in 3:15, more cushion I thought. And about 500m later I paid the price for that move. Realised I'd gone a bit too early instead of sitting. Let the leader go, and when the 2nd and 3rd came back to me, I couldn't really hang on, I was wobbling. Des came by and I tried to sit on for a little, but didn't get a lot out of it.
The timing wasn't helped by the fact that we re-joined the 5k course at our 7k mark, and it was carnage. Hundreds of fun runners were out and suddenly we were having to weave in and out, find gaps, hop onto the footpath, try and shout to people you're on their right. This remained for the next 2k, which also included two crowded 180-degree turns. Suffered them out, keeping an eye on Des, but not making any progress.
The last km was straight open road, so even though it was crowded and you were weaving a bit around groups, it wasn't nearly as bad because you didn't need to search for gaps. But it was a long straight road, and the end wasn't coming fast.
Ploughed on and gave it my best, but was dying and couldn't muster a lot together.
Pretty happy overall. Even after blowing up, think it's safe to say this course (/ the 5k situation), may well have cost me the 15 or so seconds I was off pace by. Not to mention running a little smarter, and getting a first one out of the way. So I think there's a good bit more in there, but we will have to wait a while to see.
Garmin dist: 10.09km, 3:24/km
Have run one 10k race on the track a couple of years back, ran 34:58 in the lead up to what was my best orienteering season.
Knew I'd run quicker over 5km recently, and I'd done a few solid tempos by my standard lately, so I reckoned I had a good chance at maybe sub-34, so that meant 3:24 pace.
Started off just on the back of the lead back, trying not to work too hard, but nervous of what pace I was running until the 1km split where the watch gave me 3:19. Lovely.
Knew I had a nice group and sat on the back of them the first few k, a few people looked to move off ahead, but nobody did. It started fizzling around 3km, and there were probably 5-6 of us left running about 3:20s. We caught one of the wheelchairs here, and myself and Des Kennedy got a little stuck behind him on a corner and a gap opened to the front 3. Put in a little effort at 4km as I wanted to be in that group. Des came with and we both got back on board.
Through these 5km there had been a few moments whereby the pace had felt like it wavered a bit, but I knew I didn't need to take it on, and sure enough it would feel like a little more work hanging on a short while later.
I had one of these at 5km, and my confidence was rising a bit as I was still feeling alright, and people were dropping off. I went through in about 16:42 by my watch, and confidence grew further.
The leader started to move off a little here, and I decided it was time to move, and I went with him. We were rolling nicely, and went through the 6th in 3:15, more cushion I thought. And about 500m later I paid the price for that move. Realised I'd gone a bit too early instead of sitting. Let the leader go, and when the 2nd and 3rd came back to me, I couldn't really hang on, I was wobbling. Des came by and I tried to sit on for a little, but didn't get a lot out of it.
The timing wasn't helped by the fact that we re-joined the 5k course at our 7k mark, and it was carnage. Hundreds of fun runners were out and suddenly we were having to weave in and out, find gaps, hop onto the footpath, try and shout to people you're on their right. This remained for the next 2k, which also included two crowded 180-degree turns. Suffered them out, keeping an eye on Des, but not making any progress.
The last km was straight open road, so even though it was crowded and you were weaving a bit around groups, it wasn't nearly as bad because you didn't need to search for gaps. But it was a long straight road, and the end wasn't coming fast.
Ploughed on and gave it my best, but was dying and couldn't muster a lot together.
Pretty happy overall. Even after blowing up, think it's safe to say this course (/ the 5k situation), may well have cost me the 15 or so seconds I was off pace by. Not to mention running a little smarter, and getting a first one out of the way. So I think there's a good bit more in there, but we will have to wait a while to see.
Garmin dist: 10.09km, 3:24/km
Running 21:30 [1] 3.09 km (6:57 / km) +11m 6:50 / km
ahr:177 max:186
Tuesday Nov 6, 2018 #
8 AM
Cycling: Commute 35:00 [0]
6 PM
Running 1:06:14 [2] 12.86 km (5:09 / km) +65m 5:01 / km
ahr:122 max:144
New garmin, liking it, early days though
11 PM
Strength and Conditioning 10:00 [1]
Monday Nov 5, 2018 #
8 AM
Cycling: Commute 35:00 [0]
9 PM
Running 48:32 [2] 9.32 km (5:12 / km)
Have got on the KJ-recommended Inside Running podcast hype, and boy, tonight's Moose on The Loose special, in particular number 2, had me laughing for a while out on this run.
11 PM
Strength and Conditioning 5:00 [1]
Sunday Nov 4, 2018 #
12 PM
Running 8:18 [1] 1.44 km (5:46 / km)
Running 13:43 [2] 2.08 km (6:35 / km) +129m 5:02 / km
Orienteering 1:20:50 [2] 9.64 km (8:23 / km) +281m 7:19 / km
Cruised round the Leinster League, and thoroughly enjoyed it. Very much so. Was just a lovely day in the hills on a nice map. Great. Ideal. The dream.
Conall ran 67 which seems like a good time even if I had been racing. Good to see the boy is shifting.
Conall ran 67 which seems like a good time even if I had been racing. Good to see the boy is shifting.
Saturday Nov 3, 2018 #
10 AM
Running 1:21 [1] 0.19 km (7:06 / km) +35m 3:42 / km
Running 10:31 [1] 1.53 km (6:52 / km) +60m 5:45 / km
Running 1:10:07 [5] 12.21 km (5:45 / km) +679m 4:30 / km
Powerscourt Ridge - 9th
Shortened course due to the winds.
Didn't warm up and legs really struggled on first climb. got into a rhythm a bit after, but not a good performance. Sure look, I was here for the gains more than the result, but I probably need to commit to practicing running uphill sometime soon.
Race summary:
took the first section very nice and easy to see if it would help my legs to stay fresh for the climb. No real luck, was walking from early, and then just trying to minimise the damage to people, and the pack just ahead. Saw mark & Ruairi flying away, and Jonny & Corbett were well up ahead of me too.
Hit the heather single track and held back a little knowing I'd get stuck behind people anyway. Got past a couple at decent opportunities and slowly reeled in the pack. Sat on the back of this for the rest of the climb. Felt I had a bit more in me, but I was kinda stuck behind and was happy enough to conserve a bit of energy.
Summitted and boom, a block of wind which was fairly serious, got going on the trail after a few seconds of stand-still, but didn't feel I could get going as well as in previous years. Lost a few more seconds briefly taking a wrong trail down to the wall, but nothing serious.
As I got down I could see a good few people not too far ahead which was encouraging.
One came by on the djouce climb, but I toughed it out as much as I could, got to the turnaround feeling alright, and did my best then to take back time and places. Got a few on the descent, and was back close to corbett then. Held my own on the short climb, and then set to work on the flat / downhill run home.
Couldn't see corbett at first which was worrying, but caught sight after a couple of bends, so then kinda knew I would have that. Got onto him, a few words of encouragement, and then went for the next. Was slowly reeling him in, took a while, but I was moving better, so there wasn't much hope of him sticking. A little further and essentially the same thing happened with Mikey Fry, slowly got him and then went by alright.
And then basically the finish arrived.
Didn't warm up and legs really struggled on first climb. got into a rhythm a bit after, but not a good performance. Sure look, I was here for the gains more than the result, but I probably need to commit to practicing running uphill sometime soon.
Shortened course due to the winds.
Didn't warm up and legs really struggled on first climb. got into a rhythm a bit after, but not a good performance. Sure look, I was here for the gains more than the result, but I probably need to commit to practicing running uphill sometime soon.
Race summary:
took the first section very nice and easy to see if it would help my legs to stay fresh for the climb. No real luck, was walking from early, and then just trying to minimise the damage to people, and the pack just ahead. Saw mark & Ruairi flying away, and Jonny & Corbett were well up ahead of me too.
Hit the heather single track and held back a little knowing I'd get stuck behind people anyway. Got past a couple at decent opportunities and slowly reeled in the pack. Sat on the back of this for the rest of the climb. Felt I had a bit more in me, but I was kinda stuck behind and was happy enough to conserve a bit of energy.
Summitted and boom, a block of wind which was fairly serious, got going on the trail after a few seconds of stand-still, but didn't feel I could get going as well as in previous years. Lost a few more seconds briefly taking a wrong trail down to the wall, but nothing serious.
As I got down I could see a good few people not too far ahead which was encouraging.
One came by on the djouce climb, but I toughed it out as much as I could, got to the turnaround feeling alright, and did my best then to take back time and places. Got a few on the descent, and was back close to corbett then. Held my own on the short climb, and then set to work on the flat / downhill run home.
Couldn't see corbett at first which was worrying, but caught sight after a couple of bends, so then kinda knew I would have that. Got onto him, a few words of encouragement, and then went for the next. Was slowly reeling him in, took a while, but I was moving better, so there wasn't much hope of him sticking. A little further and essentially the same thing happened with Mikey Fry, slowly got him and then went by alright.
And then basically the finish arrived.
Didn't warm up and legs really struggled on first climb. got into a rhythm a bit after, but not a good performance. Sure look, I was here for the gains more than the result, but I probably need to commit to practicing running uphill sometime soon.
3 PM
Climbing 2:00:00 [0]
7 PM
Running 7:09 [5] 1.9 km (3:46 / km)
beer mile
Always a tough event, haven't lost one yet in my recent beer mile years (jwoc 2012 doesn't come in there), and wanted to keep that 100% record if at all possible. Mark was running and last time we beer miled, he was drinking far quicker, and I was running far quicker, and I did him on the last lap.
But now Mark is way fitter, so that was worrying.
Got out of the blocks just behind mark, maybe 1-2sec behind after the first beer. And he was gone. He flew off. Didn't think I was gonna be in this race at this stage, but did know Mark had gone out too hard to keep that as well.
Came back, slowed into the exchange, 2nd beer needed a break, but kept it solid enough, and away just ahead of Mark, ideal.
Bashed out the 400, kept it solid, back in, tried to keep the beer consistent, and then on the turn around at 200 I got to see Mark and knew I had an alright gap.
Into the last beer, struggled a little, but not too much worse, away. And pounded out the last 400.
Not a time to write home about, but always happy to take the W.
Must say, surprising to beat Mark, but the lad is probably a bit out of practice with the beers, which would explain why he's smashing me in the hills these days.
There's also an element of attitude, I run these at a fairly conservative effort and drinking pace, that I know I can handle. At some stage, if I want to run a good time, maybe I will have to test that and push the boat out with a real hard set of 400s. Maybe someday.
Probably worth noting the distance was at maybe 450-480m.
rough splits:
beers: 0:12, 0:18, 0:22, 0:24
runs: 1:31, 1:31, 1:30, 1:21
Always a tough event, haven't lost one yet in my recent beer mile years (jwoc 2012 doesn't come in there), and wanted to keep that 100% record if at all possible. Mark was running and last time we beer miled, he was drinking far quicker, and I was running far quicker, and I did him on the last lap.
But now Mark is way fitter, so that was worrying.
Got out of the blocks just behind mark, maybe 1-2sec behind after the first beer. And he was gone. He flew off. Didn't think I was gonna be in this race at this stage, but did know Mark had gone out too hard to keep that as well.
Came back, slowed into the exchange, 2nd beer needed a break, but kept it solid enough, and away just ahead of Mark, ideal.
Bashed out the 400, kept it solid, back in, tried to keep the beer consistent, and then on the turn around at 200 I got to see Mark and knew I had an alright gap.
Into the last beer, struggled a little, but not too much worse, away. And pounded out the last 400.
Not a time to write home about, but always happy to take the W.
Must say, surprising to beat Mark, but the lad is probably a bit out of practice with the beers, which would explain why he's smashing me in the hills these days.
There's also an element of attitude, I run these at a fairly conservative effort and drinking pace, that I know I can handle. At some stage, if I want to run a good time, maybe I will have to test that and push the boat out with a real hard set of 400s. Maybe someday.
Probably worth noting the distance was at maybe 450-480m.
rough splits:
beers: 0:12, 0:18, 0:22, 0:24
runs: 1:31, 1:31, 1:30, 1:21
Running 14:10 [2] 1.79 km (7:54 / km) +1m 7:53 / km
ahr:146 max:177
Running 14:28 [1] 2.03 km (7:08 / km) +11m 6:57 / km
ahr:116 max:149
Friday Nov 2, 2018 #
8 AM
Cycling: Commute 35:00 [0]
7 PM
Running 1:02:47 [2] 12.38 km (5:04 / km) +77m 4:55 / km
nice run home from dun laoghaire, where clo gave me a lift as she was spending the evening.
Thursday Nov 1, 2018 #
8 AM
Cycling: Commute 45:00 [0]
6 PM
Running 33:10 [2] 6.42 km (5:10 / km)
easy run from work, pre-bridge. brief one in the park