Training Log Archive: ColmMIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering race 1:34:17 [4] **** 8.66 km (10:53 / km) +350m 9:03 / km
ahr:156 max:178 spiked:10/15c rhr:65 shoes: VJ falcon O' Shoes
The ridiculous heat didn't help
Before i even started i could tell i was wrecked and didn't it show.
As soon as i started to the 1st i was tired. I haven't bothered put in my legs and comments as i had such a bad run because (mainly physically but mentally aswell) i was wrecked before i started.
On just the 2 long legs i lost 8mins and 13mins worth of mistakes cos i was tired. i hope this race isn't used as selection for JHI's for me cos i was shocking where as i did pretty well the other 3 days.
Running 15:00 [3] 2.0 km (7:30 / km) +30m 6:59 / km
rhr:65 shoes: VJ falcon O' Shoes
Saturday May 30, 2009 #
Orienteering race 50:07 [4] **** 5.46 km (9:11 / km) +254m 7:27 / km
ahr:171 max:184 spiked:8/12c rhr:65 shoes: VJ falcon O' Shoes
Good run a couple of mistakes though, and very slow terrain.
With unreal heat
1- bad mistake stopped too early~ 2mins
2- spiked slow
3- spiked but just off line
4- spiked, good route
5- wrong hill up on top~ 1min
6- spiked, good route
7- spiked
8- just off line towards end and then to low with climb back up~ 2.30mins
9- too cautious and stopped early~ 40secs
10- spiked
11- spiked, downhill
12- spiked
Overall-
mistakes- 6.10mins
running- could have tried harder- 4/5 mins
Running 5:00 [2] 0.75 km (6:40 / km)
rhr:65 shoes: VJ falcon O' Shoes
Running 8:00 [2] 1.0 km (8:00 / km)
rhr:65 shoes: VJ falcon O' Shoes
Friday May 29, 2009 #
Orienteering race 32:12 [5] ***** 4.5 km (7:09 / km) +50m 6:47 / km
ahr:172 max:184 spiked:7/15c rhr:65 shoes: VJ falcon O' Shoes
I enjoyed it very, complex tricky yet fast orienteering.
I had a bad run but still just scraped 1st place.
Conor- 6secs behind and Podge-18secs behind.
Aine was 3 secs behind on same course.
1- just missed~ 20secs
2- stopped in sort of re-entrant just early~ 1min
3- spiked
4- bad line then ended up to close to path~ 1.30mins
5- spiked
6- miss read contours and went too far into marsh~ 1min
7- again hills all looked very similar and wandered on track~ 2.30mins
8- stopped too early then just to far in 2 diff. re-entrants~ 1min
9- just turned in too early
10- longer leg which i beasted on track and easily won!!
11-longest leg by a mile and beasted again and kicked ass again winning!
12- short leg, running well now, one of the top times
13- another short leg did well.
14- stopped too early~ 40secs
15- spiked
Overall-
mistakes- 8mins
2nd on course to aislinn austinn by 3mins
Winsplits at http://www.obasen.nu/winsplits/online/en/default.a...
Running 15:00 [2] 2.0 km (7:30 / km)
rhr:65 shoes: VJ falcon O' Shoes
Thursday May 28, 2009 #
Cycling: Commute 15:00 [2] 3.0 km (12.0 kph)
rhr:65 (rest day)
easy before the weekend and tomorrows sprint.
Note
rhr:65
and i got a really good seed for the sprint 1 minute behind Kev, and 2 behind conor.
aislinn austin 3 mins behind me and i think shes good but she shouldn't catch 3mins, i dunno how good she is though, you never know.
Wednesday May 27, 2009 #
Strength and Conditioning 47:22 [2]
ahr:87 max:133 rhr:65
Cycling: Commute 5:00 [2] 1.3 km (15.6 kph)
rhr:65
Cycling: Commute 5:00 [3] 1.3 km (15.6 kph)
rhr:65
Tuesday May 26, 2009 #
Orienteering 38:38 [4] *** 5.23 km (7:23 / km) +184m 6:17 / km
ahr:164 max:179 spiked:19/25c rhr:65 shoes: VJ falcon O' Shoes
I reckon i lost approx. 5 mins through mistakes and i probably could have pushed harder too and run faster.
1-3~ spiked
4~ lots of people wandering and lost confidence- 30secs
5~ just missed it and came back but lost time- 30secs
6-7~ spiked
8~ map wrong put me off and i stopped early- 1min
9-11~ spiked
12~ wrong direction hit 13 first- 1min
13-16~ spiked
17~ wrong line again and then map put me off- 1min
18-20~ spiked
21~ again wrong line- 1min
22-25~ spiked
Lots of WRONG LINES!!
will watch out for that
Running 5:00 [2] 0.5 km (10:00 / km) +10m 9:05 / km
rhr:65 shoes: VJ falcon O' Shoes
Monday May 25, 2009 #
Cycling: Commute 7:00 [2] 1.5 km (12.9 kph)
rhr:65
Strength and Conditioning 51:09 [2]
ahr:82 max:136 rhr:65
missed 1 session last week!! trying to make up for it.
Sunday May 24, 2009 #
Running 4:12 [2] 0.79 km (5:19 / km)
ahr:136 max:161 rhr:65 shoes: Asics Running shoes
Running 1:10:10 [4] 7.43 km (9:27 / km) +650m 6:34 / km
ahr:159 max:182 rhr:65 shoes: Asics Running shoes
Apparently the juniors were actually the irish junior hillrunning team. they were all cross-country runners! but they were very strong, and easily beat me on the uphill.
i also lost it mentally, i kept seeing what looked like the top and then seeing some more to go another minute later. and seeing so many people so far ahead, and especially other juniors it really put me off. i ended up running and stopping and running etc... even though physically i wasn't that tired.
on the downhill though i was grand again and finished 4 or 5 mins ahead of the next person, after i had waited at places for them and i had been jogging down parts with kieran rocks.
they did wait at the top for me though and would have beaten me overall if it had been a race.
i would have been about 10 mins ahead of the next person on the downhill if i had tried harder and hadn't waited.
Times:
uphill: 50:02
down: 20:07
Note
i will run in hillwood and watch out for that.
otherwise rest and maybe a bit of strength and conditioning
Saturday May 23, 2009 #
Running 17:19 [2] 2.73 km (6:21 / km) +50m 5:49 / km
ahr:140 max:159 rhr:65 shoes: Asics Running shoes
dads house to home to bushy.
Running tempo 10:18 [5] 2.94 km (3:30 / km) +30m 3:20 / km
ahr:165 max:183 rhr:65 shoes: Asics Running shoes
was supposed to do
3x800m, 2min rests
3min rest
3x600m, 1.30min rests
3 min rest
3x400m, 1min rests
3min rest
3x300m, 30sec rests
But i got really tired early on?! and decided against continuing only did
3x800m
1x600m
Times:
Some were slightly uphill(u), and downhill(d)
800m: 2.48(u), 2.39(d), 2.47(u)
600m: 2.03(d)
Running 23:59 [2] 2.57 km (9:20 / km) +30m 8:49 / km
ahr:129 max:145 rhr:65 shoes: Asics Running shoes
back to dads house from bushy.
Friday May 22, 2009 #
Note
rhr:65 (rest day)
definately going to Rathfarnham tomorrow, not bitching out like last week!!
and long run on sunday.
Thursday May 21, 2009 #
Strength and Conditioning 44:10 [2]
ahr:84 max:139 rhr:65
Wednesday May 20, 2009 #
Running 10:58 [2] 1.23 km (8:55 / km) +96m 6:25 / km
ahr:123 max:150 rhr:65 shoes: Asics Running shoes
Running intervals 28:01 [5] 4.06 km (6:54 / km) +384m 4:41 / km
ahr:159 max:180 rhr:65 shoes: Asics Running shoes
Started at the bottom of 3roc. Ran up the tracks the whole way to the top of fairy castle.
5x 4mins up (fast),
followed by 2mins down slowly as rest
Laps 4 + 5 were up to fairy castle with steeper hills and trickier terrain.
Lap 1) 682m
Lap 2) 684m
Lap 3) 660m
Lap 4) 550m
Lap 5) 580m
Totals:
Uphill: 20mins, 3.05km, avg. 6:20mins/km.
Downhill: 8mins, 1km. avg. 8:40mins/km.
Running 27:16 [2] 3.71 km (7:21 / km) +77m 6:40 / km
ahr:123 max:142 rhr:65 shoes: Asics Running shoes
i decided not to go direct, so i headed in the direction of tibradden, turned left, and headed down along the new tracks and through the forest.
Cycling: Commute 23:02 [3] 7.97 km (20.8 kph) +46m
rhr:65 shoes: Asics Running shoes
Tuesday May 19, 2009 #
Running 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: VJ falcon O' Shoes
Orienteering race 45:20 [5] *** 7.73 km (5:52 / km) +100m 5:30 / km
ahr:169 max:181 spiked:17/19c rhr:65 shoes: VJ falcon O' Shoes
Ran pretty good at the start but messed up big time at no. 8 and after that i tried to run to fast and started making stupid mistakes.
1~spiked
2~went straight and didn't veer to the right enough so wasn't sure of where i was. but spiked it afterwards
3-7~spiked
8~completely messed it up and it was so straight forward. Just followed someone and culdn't re-locate for ages as displaye on o.ie
9-14~spiked
15~just a small bit off pretty much ran passed it.
16~spiked but it wouldn't beep until 3rd time lucky.
17~tried to run to fast and took wrong path realised quickly. then spiked
18-19~spiked, but 19 was in wrong place.
Conor did pretty well he had mistakes too and i think won with 2 minutes on me.
Running 10:00 [2] 1.0 km (10:00 / km) +10m 9:31 / km
rhr:65 shoes: VJ falcon O' Shoes
Monday May 18, 2009 #
Note
rhr:65 (sick)
i've been ok since then but i wasnt in school.
i've been ok since about 11 but obviously there is no point in doing the strength and conditioning i was planning on doing just in case.
Sunday May 17, 2009 #
Running 8:43 [2] 1.32 km (6:36 / km) +52m 5:31 / km
ahr:135 max:158 rhr:65 shoes: Asics Running shoes
Cycling: Commute 41:11 [4] 7.86 km (11.5 kph) +281m
ahr:137 max:160 rhr:65 shoes: Asics Running shoes
Running 1:31:32 [3] 11.8 km (7:45 / km) +668m 6:03 / km
ahr:132 max:166 rhr:65 shoes: Asics Running shoes
went up the wicklow way across to Tibradden and back and then a couple of small loops around 3rock.
Cycling: Commute 19:07 [3] 7.84 km (24.6 kph) +59m
ahr:123 max:152 rhr:65 shoes: Asics Running shoes
A lot of downhill but i tried to push myself when i was on the flat.
Running 9:07 [2] 1.34 km (6:48 / km) +57m 5:37 / km
ahr:130 max:150 rhr:65 shoes: Asics Running shoes
i was a bit tired but ok
Saturday May 16, 2009 #
Rowing 11:03 [4] 2.76 km (4:00 / km)
rhr:65
so i decided to row on my dads rowing machine and i did my intervals.
fast 500m
1min rest
2 mins flat out (20secs on and 10 off)
1.30min rest
fast 600m
1min rest
2 mins flat out (20secs on and 10 off)
1.30min rest
fast 700m
1min rest
2 mins flat out (20secs on and 10 off)
Times:
500m- 1.57mins
600m- 2.21mins
700m- 2.45mins
approx. 320m for each flat out
Friday May 15, 2009 #
Strength and Conditioning 46:34 [2]
ahr:80 max:127 rhr:65
I was a little bit tired though today!?
No running again today. But back to Rathfarnham tomorrow
Thursday May 14, 2009 #
Note
rhr:65 (rest day)
I played football match for 1 of the 4th year teams in the senior football tournament. our team aren't great we were 6th out of 8 and we were playing the team in 1st who hadn't lost yet.
I was mainly goalkeeper and then i went out field. I suddenly realised that the fitness required is very different to running and it was surprisingly tiring.
Wednesday May 13, 2009 #
Cycling: Commute 40:09 [4] 7.85 km (11.7 kph) +257m
ahr:138 max:162 rhr:65 shoes: Cycling shoes
It was pretty ok (about intensity 3) untill I got to Marlay park, and then the climb from there was huge!!
Cycling: Commute 20:23 [4] 7.81 km (23.0 kph) +55m
ahr:128 max:151 rhr:65 shoes: Asics Running shoes
It was all very easy on the way down to Marlay park (intensity 2 again), but as soon as the downhill stopped i really tried to push myself as hard as i could to get home and out of the cold and the rain as soon as possible.
Running 44:00 [5] 8.58 km (5:08 / km) +416m 4:08 / km
ahr:171 max:181 rhr:65 shoes: Asics Running shoes
Hillrace up 3roc, it was a weird route but very enjoyable.
There was less distance than they had originally said (10.0km) but considerably more climb then they said (310m).
This was weird but anyway, i had an ok run but struggled on the uphill because of the cycle up earlier, my legs were tired.
I was with Conor for a lot of it but i pulled away on the final climb up to fairy castle.
i think i may have gained some time on him on the downhill because i beat him by about 2 mins and i wasnt running fast enough to gain 2 mins on the uphill.
The downhill was immense it was so much fun passing people who should be beating you and them not being able to keep up. The road wasn't as nice i still gained places but it was so sore on my calfs (stupid hillrunners).
I also beat Kieran Rocks but i think Niall was a good bit ahead of me i'm not sure
Running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
rhr:65 shoes: Asics Running shoes
I used the cycle home as a cool down.
Stretching / Rolling 10:00 [1]
My calfs were killing me.
Tuesday May 12, 2009 #
Orienteering race 40:30 [5] *** 7.61 km (5:19 / km) +177m 4:46 / km
spiked:17/23c rhr:65 shoes: VJ falcon O' Shoes
I ran well spiked most of them! Always a good sign.
1-4) spiked
5) I stopped a small bit early,
6-7) spiked
8) i didn't trust myself enough when i was right beside it, i had gone up the clearing just to the north and not found it.
9) i was again a little bit hesitant about it as to whether i was in the right depression but went on a little and it was there.
10-16) spiked
17) just went up the wrong re-entrant but corrected it quickly
18) spiked
19) there was no track there at all?! but i didn't check in the green early enough and was a bit hesitant
20) just ran a small bit passed it but realised quickly.
21-23) spiked
I think i lost about 3 minutes on slight missses and 2 costly mistakes (no. 8 and 19 about 1 minute each)
Winsplits at http://www.obasen.nu/winsplits/online/en/default.a...
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ falcon O' Shoes
Cool down afterwards about 15:00
Cycling: Commute 25:00 [3] 10.0 km (24.0 kph) +100m
And cycled back again afterwards.
Monday May 11, 2009 #
Strength and Conditioning 46:52 [2]
ahr:82 max:143 rhr:65
Didn't run today as a sort of a rest day for my legs. Because i did a long run yesterday, i'm going to the curragh tomorrow and i'm doing the hillrun on 3roc on wednesday.
Sunday May 10, 2009 #
Running 1:47:40 [3] 12.95 km (8:19 / km) +726m 6:30 / km
ahr:143 max:172 rhr:65 slept:10.5 shoes: Asics Running shoes
It was quite hot out which made it a little more tiring, but not that bad. It was enjoyable.
Cycling: Commute 24:40 [2] 8.7 km (21.2 kph) +77m
ahr:118 max:148 rhr:65 slept:8.5 shoes: Asics Running shoes
Saturday May 9, 2009 #
Stretching / Rolling 5:00 [1]
rhr:65 slept:8.0 shoes: Asics Running shoes
Running 19:40 [2] 3.0 km (6:33 / km) +45m 6:06 / km
ahr:143 max:171 rhr:65 slept:8.0 shoes: Asics Running shoes
Heart rate is quite high because I started straight after my run.
Running intervals 22:25 [5] 6.06 km (3:42 / km) +184m 3:13 / km
ahr:170 max:188 rhr:65 slept:8.0 shoes: Asics Running shoes
Interval training with Rathfarnham WSAF, athletic club.
4x800m, 2min rest, 3x600m, 1:30min rest, 3x400m, 1min rest
Every second one was slightly uphill and took a bit longer.
(u)=uphill, (d)=downhill.
Times:
800m: 3:05(u), 2:39(d), 2:54(u), 2:44(d)
600m: 2:12(u), 2:11(d), 2:15(u)
400m: 1:25(d), 1:26(u), 1:25(d)
Very tough session, will definately go back, great for speed training!!
Stretching / Rolling 10:00 [1]
rhr:65 slept:8.0
Friday May 8, 2009 #
Running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
(rest day)
Easy jog this morning to stretch the legs at my running detention!
Cycling: Commute 15:00 [2] 4.0 km (16.0 kph) +100m
rhr:65
Thursday May 7, 2009 #
Strength and Conditioning 49:40 [3]
ahr:83 max:128 rhr:64
Note
rhr:65
Wednesday May 6, 2009 #
Cycling: Commute 16:25 [4] 7.55 km (27.6 kph) +27m
ahr:129 max:150 shoes: Asics Running shoes
Running 25:40 [5] 5.1 km (5:02 / km) +304m 3:53 / km
ahr:176 max:188 shoes: Asics Running shoes
Hill race in Hellfire, pretty good run. Not enough good downhill!! I beat Conor but only by a minute or so. All in all pretty good but I have to work on my hills.
Running 30:00 [2] 4.5 km (6:40 / km) +75m 6:09 / km
shoes: Asics Running shoes
Tuesday May 5, 2009 #
Strength and Conditioning 50:20 [3]
ahr:93 max:140
Monday May 4, 2009 #
Orienteering race 28:44 [5] ** 3.75 km (7:40 / km) +124m 6:35 / km
spiked:8/12c shoes: VJ Falcon O' Shoes
It turned out Cliona had mispunched anyway, but that doesn't make it any better!!
Running 45:00 [2] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: VJ Falcon O' Shoes
Sunday May 3, 2009 #
Orienteering race 1:05:01 [5] **** 7.65 km (8:30 / km) +346m 6:56 / km
spiked:7/11c shoes: VJ Falcon O' Shoes
Winsplits at http://85.89.72.58/winsplits/online/en/default.asp...
Running 45:00 [3] 7.0 km (6:26 / km) +150m 5:48 / km
shoes: VJ Falcon O' Shoes
Saturday May 2, 2009 #
Orienteering race 34:06 [5] **** 4.08 km (8:21 / km) +203m 6:42 / km
ahr:174 max:186 spiked:8/12c shoes: VJ Falcon O' Shoes
Running 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Falcon O' Shoes
Friday May 1, 2009 #
Note
(rest day)