Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m	load
Running	18	18:44:55	125.02	(9:00)	201.2	(5:35)	2700	2341.6
Orienteering	6	6:28:53	29.31	(13:16)	47.17	(8:15)	700	815.0
Cycling: Commute	12	8:45						26.3
Total	35	25:22:33	154.33		248.37		3400	3182.9

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Tuesday Dec 31, 2013 #

3 PM

Running 1:41:31 [2] 17.86 km (5:41 / km) +400m 5:07 / km
shoes: Asics Gel-Fuji Fellrunner

100mins easy.
Out on the cliffs again. Wasn't really up for this run and put it off a lot, but in the end I got my iPod out and it got me through. First tine in forever I've had it out. Subsequently the earphones I bought last week broke (I think due to the rain and getting wet?), but they were only €2 so I shouldn't have had much hope for them.
Went out past the tourist centre, near the beginning of the trails on the liscannor side and back the same way.
Nice run, bumped into some others from my course, on the way back. That was crazy.

Monday Dec 30, 2013 #

10 AM

Running 1:15:08 [2] 13.94 km (5:23 / km) +200m 5:02 / km
shoes: Asics Gel-Fuji Fellrunner

70mins steady.
Run from Liscannor with Brendan O'Brien and John Casey, over the top of the hills again. Even more spectacular views along the further section.
Not really steady pace, handy enough, but my heart-rate rarely stays much lower than the steady region anyway.

Sunday Dec 29, 2013 #

11 AM

Running 1:17:34 14.86 km (5:13 / km) +300m 4:44 / km
shoes: Asics Gel-Fuji Fellrunner

75min fartlek.
10 easy, 10 steady, 10 fast, easy, steady, fast, and 15 easy as a warm down.
Back onto the cliff walk trail. Gutted I didn't bring my gopro with me cos this place is so gorgeous, and could make a cool video running along the cliffs.
Made it just about to the tourists section of the cliffs of Moher. Turned back at the car park, and it worked out pretty well timing-wise. Got one pretty good photobomb I think too. So many Americans.
Some steep sections too.

Saturday Dec 28, 2013 #

3 PM

Running 1:00:07 [2] 10.64 km (5:39 / km) +100m 5:24 / km
shoes: Asics Gel-Fuji Fellrunner

Family run along the cliff walk, overlooking the Cliffs of Moher. Really nice trail, twists and turns, ups and downs and very enjoyable. Stunning area.
Left Niamh after about 30mins and continued on a bit before turning back.

Friday Dec 27, 2013 #

11 AM

Running long 2:20:00 [2] 20.81 km (6:44 / km) +800m 5:39 / km
shoes: Inov8 Oroc 340 (Dec '13)

Long run with eoinmcc and lorrieq.
Up Aonghus' old loop. Some work to do to hit his 1:45hr mark.
Serious winds out today, but not the worst conditions I've had. Just very strong winds and the odd patch of hail / rain.
Lamb Doyle's - Cruagh and back, passing Fairy Castle and Tibradden, and a short loop in Cruagh.
Found the climbs tough, but always eased into them better as they came to their close. Feeling good in general. Happy to get a good long run in. better quality than my other recent ones too, as it didn't involve the run home and subsequently had more climb and less roads.

C • Route 5

Thursday Dec 26, 2013 #

Event: St. Stephen's Day Fun Score Event, Three Rock Wood

8 AM

Orienteering 51:31 [2] 5.11 km (10:05 / km) +50m 9:37 / km
shoes: Inov8 Oroc 340 (Dec '13)

Putting out the last controls and checking all sites.

1 PM

Orienteering 41:56 [2] 5.26 km (7:58 / km) +50m 7:37 / km
shoes: Inov8 Oroc 340 (Dec '13)

Collecting the far out controls. Positive feedback. Think the open mountain windows were worth it.

Wednesday Dec 25, 2013 #

11 AM

Orienteering 1:00:30 [1] 6.54 km (9:15 / km) +100m 8:36 / km
shoes: Inov8 Oroc 340 (Dec '13)

Putting out controls. Met Eoin, was nice, I like Christmas. Good weather too. Hopefully remains.

Tuesday Dec 24, 2013 #

6 PM

Running 1:00:30 [2] 11.64 km (5:12 / km)
shoes: Asics Gel-Fuji Fellrunner

Had to squeeze one in before Christmas mass. Knew otherwise I' wouldn't get a chance.

Monday Dec 23, 2013 #

Note

Looking to do high enough volume for the next 4 weeks or so. Need it to be consistent. I will be following a plan for those weeks, so it won't be as high as I would have gone for, but I should still be hitting all the necessary sessions.

Note
(rest day)

Well this will be my rest day instead. Planning the stephenäs day score is taking a lot of my time.

Sunday Dec 22, 2013 #

12 PM

Running warm up/down 17:23 [2] 2.56 km (6:47 / km) +150m 5:15 / km
shoes: Asics Gel-Fuji Fellrunner

Running hills 39:48 6.73 km (5:55 / km) +400m 4:34 / km
shoes: Asics Gel-Fuji Fellrunner

Met up with Aonghus for a hill session on Three Rock. Jogged up some unfamiliar trails from Lamb Doyle's, and did the session from near the lower car park.
4* 5mins. Except it was a long 5mins. Approximately 100m climb, and 1km long. Back in the day, they used to do this in a little under 5mins when they were running well, and I obviously have my work cut out for me.
These were tough from the start and while I manages the pace for the first two. I couldn't really hack it, and dropped of him on the last 2. I was absolutely knackered at the end, but an really great session for the future. Last 3 nights might not have helped, but I didn't notice them, my heart was just rocketing.
Times: 5:41, 5:46, 6:00, 6:18.
Snowy day but nice out, and as good a way as any to spend my birthday!
He was powering through today. Some athlete.

Running warm up/down 36:41 [2] 5.32 km (6:54 / km) +150m 6:03 / km
shoes: Asics Gel-Fuji Fellrunner

Extended warm-down up to fairy castle, and then back down the unfamiliar trails to Lamb Doyle's.

Saturday Dec 21, 2013 #

3 PM

Running 1:02:05 [2] 9.73 km (6:23 / km) +200m 5:47 / km
shoes: Asics Gel-Fuji Fellrunner

Myself and conör hit the hills. Three rock was a begging.

Really nice running conditions

Friday Dec 20, 2013 #

12 PM

Orienteering 2:52:54 [2] 20.28 km (8:32 / km) +500m 7:35 / km
shoes: Asics Gel-Fuji Fellrunner

Good to be back.

Checking sites for next week, and home.

Thursday Dec 19, 2013 #

11 AM

Cycling: Commute 1:00 [3]

DCU sprint race.
Happy to hold on, and take a win, feels like it's been a while since I've had a good sprint-o, and I need to get back into form. Today was a good step towards that at least.
Ran hard, and kept in front of myself the whole way around the course, so was mostly in control. Read the correct descriptions and that so no real issues for me. Number 10 I hadn't really planned ahead enough and had to chill 9, think I also took the wrong route to 10. Good race though, trickier than I was anticipating, and certainly a nice run.
Pace too was better than I generally am at for sprints. Lead over the others was good (~30s), but splits vs them are basically equal, except for eoinmcc, who was generally slightly quicker, despite illness. Gotta get my speed up. But everyone's improving and that's worrying.
Also caught a lucky break as Shane didn't get to run for some reason (?), and Darren didn't make it out either.
Splitsbrowser - crept in just under 1min down on superman.

Running warm up/down 19:05 [1] 3.33 km (5:44 / km)
shoes: Asics Gel-Fuji Fellrunner

Easy warm down with Conor when he finished. Glad he came as I reckon I could have been put off doing it.

1600m, 1200, 1000, 800, 400, 200. 2mins rest after 16, 12, 10, and 1min rest from there on.
Legs felt good warming up and on the jog in. Decided that I wanted to go hard on the 1 mile, and then I'd do what I could after, contrary to most of the good lads who were starting easier and picking it up. Except Ruairí, who ran a blistering 4:45 for the first mile.
Anyway, took the first mile quite hard, and tried to keep a good pace afterwards. But I was dying, so it was a real struggle. Pretty sure my pace was slower on the 1200... managed through, but this session was way tougher tonight due to the tough start. Didn't help that everyone was running crazy fast tonight. First time I've had any of the girls ahead of me as Ciara was with me on 1km and ahead on the 800m.
Couldn't do any more than stride out by the time we got to the 400 and 200.

Times: 5:13, 3:59, 3:16, 2:32, 1:15, 0:32
Dist: 1.66km, 1.22, 1.00, 0.82, 0.41, 0.20.

Definitely faster though, as the times didn't diminish as much as expected, and still looked alright. Felt good on that 1 mile, and the time was nice! But it was too quick I'm sure. Still, speed is looking up.
Wrecked at the end though.

Last time I did this session the times were slightly quicker on the later ones, but the 1 mile time was much slower.

Running 44:03 [1] 7.31 km (6:02 / km)
shoes: Asics Gel-Fuji Fellrunner

A couple of laps with just Tim, everyone else just did 1 for some reason. Then jog home. So a decent long warm down.

Monday Dec 2, 2013 #

11 PM

Running 35:57 [2] 7.5 km (4:48 / km)
shoes: Asics Gel-Fuji Fellrunner

Same loop as last few days. Cut back at Milltown golfcourse though, as I got out later than the other evenings.
Legs still feeling very fresh which is nice, even up the stairway to heaven at the end.

Sunday Dec 1, 2013 #

10 PM

Running 51:35 [2] 10.44 km (4:56 / km)
shoes: Asics Gel-Fuji Fellrunner

Legs feeling fresh again. Another nice evening for a run.

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