Training Log Archive: ColmMIn the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
Note
slept:8.0
Orienteering 1:31:32 **** 8.83 km (10:22 / km) +400m 8:27 / km
ahr:129 max:164 spiked:10/14c shoes: Inov8 Oroc 340 (Dec '13)
Technical training on Brockagh with the Eoin and Toon.
We were dropped off at the wrong spot by a bit, so we were totally confused for the first, but then myself and Eoin got going, and it went pretty well.
Hopefully map to come.
Thursday Jan 30, 2014 #
Cycling: Commute 30 [3]
slept:8.5 (rest day)
Wednesday Jan 29, 2014 #
Cycling: Commute 30 [3]
slept:7.0
Running 1:48:51 17.88 km (6:05 / km)
ahr:154 max:194 shoes: Asics Gel-Fuji Fellrunner
Easy longish run. Certainly boring in places, if it weren't for Toon's cycling company.
Good to get it done.
Roads were energy-sapping.
Tuesday Jan 28, 2014 #
Cycling: Commute 30 [3]
slept:7.0
Running 31:25 5.82 km (5:24 / km)
ahr:153 max:182 shoes: Asics Gel-Fuji Fellrunner
Heart rate data all over the shop. Easy lap of Bushy.
I altered the intensity of this.
Running 13:48 2.8 km (4:56 / km)
ahr:170 max:209 shoes: Asics Gel-Fuji Fellrunner
Absolutely mad HR data, again...
Running 24:22 7.03 km (3:28 / km)
ahr:164 max:180 shoes: Asics Gel-Fuji Fellrunner
7 * 1km
There were a few lads doing 7 tonight as opposed to 6, which sounded good to me, as I'd been having a cheeky think about 7 anyway.
Started out with the intention of just going through them all in ~3:30, which would keep things less messy than last week. It would also give a bit of a solid base getting back into these, and keep me doing endurancey stuff and not killing myself, plus no worries about times then. As it went on though the times picked up a bit gradually, unintentionally. Wasn't going to complain about it, so just kept going on as it was. Subsequently, again a bit inconsistent, but felt much more controlled.
Times: 3:34, 3:31, 3:27, 3:24, 3:26, 3:28, 3:28
Again running with the masters, so running mostly solo again. Saw the Seniors out, but they were motoring, so was definitely for the better I wasn't in that small group. They also had very short rest, so might have torn me apart. Would be nice to have an in between group, pretty sure there used to be one.
Running 17:59 2.73 km (6:35 / km)
ahr:125 max:135 shoes: Asics Gel-Fuji Fellrunner
Monday Jan 27, 2014 #
Cycling: Commute 30 [3]
slept:8.5
Strength and Conditioning 40:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)
No warm up because all the bikes and treadmills were full, and they've gotten rid of the rower from this gym. But I'd cycled in shortly enough before.
Back Squats 5 * 5 (60kg)
Split Squats 5 * 10 (each leg)
Plank 4 * 1min.
Gym was shockingly full again today. Missed a lecture because of how long I was queueing to get on to a weights stand.
Running 1:03:20 12.6 km (5:02 / km)
ahr:144 max:180 shoes: Aasics Gel-Fuji Racer (Blue)
Out and about. Legs feeling pretty good. Extended version of the 7.5km loop.
Normal Asics manky from the weekend, so brought out some retired ones.
Sunday Jan 26, 2014 #
Running 20:46 3.52 km (5:54 / km) +50m 5:31 / km
ahr:157 max:204 slept:5.5 shoes: Asics Gel-Fuji Fellrunner
Orienteering 1:14:48 9.79 km (7:38 / km) +400m 6:21 / km
ahr:149 max:186 spiked:34/36c shoes: Asics Gel-Fuji Fellrunner
Was at the start, and wasn't really up for a race, decided to just run around. Felt slow, but not the worst apparently. Walked all the climbs really, and chilled around most of the rest. Nice area on top, but this course did get a bit repetitive.
Running 17:03 2.36 km (7:13 / km) +50m 6:32 / km
ahr:149 max:212 slept:1.0 shoes: Asics Gel-Fuji Fellrunner
Saturday Jan 25, 2014 #
Running 4:53 [1] 0.51 km (9:35 / km)
shoes: Asics Gel-Fuji Fellrunner
Orienteering 47:45 [5] 10.43 km (4:35 / km) +75m 4:25 / km
spiked:26/33c slept:8.0 shoes: Asics Gel-Fuji Fellrunner
Cold at the start, otherwise not really sure how I was feeling. Got going though, and started alright, but a lot slower than James on number 1, for no real reason. Also had a miss on two, turned early, went into some olive green, backtracked, and went around, probably 20s or so.
Generally the race went reasonably well, and I was planning ahead well, but had a few issues. Took a worse route to 8, but it was worsened by the gatebeing locked and me having to climb a bigger gate than I've climbed in a long time. ~20-30s. Another mistake on 13, hitting an uncrossable wall. which just shouldn't be happening. ~15s. Number 16 as well I went up some small steps which turned out to be a dead end, bad loss, ~20-30s. To 27, in the really detailed area I found it hard to read, and took a small path slightly to early, and ended up looking down at it, and having to go around, ~15-20s. 28 I also lost a little concentration and turned a little early, but realised. 10s or so. Not sure about route to 32 either, the others went up, but I went down, was tiring on that uphill as well, had to work through.
Overall I thought it was better than it was in hindsight. More misses than I thought, but generally decent navigation. I was slow around the course, regularly just behind the others, but that would be refelective of the last two months. I do look forward to getting some more speed stuff in and getting a bit faster.
Will do some comparisons to last year, maybe tomorrow.
Friday Jan 24, 2014 #
Note
slept:5.5
Running 20:55 3.57 km (5:52 / km)
ahr:144 max:170 shoes: Asics Gel-Fuji Fellrunner
Orienteering 25:11 4.88 km (5:10 / km)
ahr:150 max:162 spiked:29/30c slept:1.0 shoes: Asics Gel-Fuji Fellrunner
Getting my head into the map for tomorrow. Struggled to get planning early on, but hit the rhythym after 5-10mins or so.
Orienteering 9:59 1.24 km (8:03 / km)
ahr:110 max:134 spiked:5/5c shoes: Asics Gel-Fuji Fellrunner
Thursday Jan 23, 2014 #
Cycling: Commute 30 [3]
slept:6.5 (rest day)
Note
slept:1.5
Wednesday Jan 22, 2014 #
Cycling: Commute 30 [3]
slept:7.0
Running 1:40:07 17.48 km (5:44 / km)
ahr:135 max:201 shoes: Asics Gel-Fuji Fellrunner
90 minuter from college with lorrieq, so we headed out to Sandymount / Irishtown, and onto the lighthouse, then back. Took a little longer, because of the slow pace, but no worries.
Legs tired today, and some stomach issues, but not too bad. Rest day tomorrow before Edinburgh.
Good to have company today.
Tuesday Jan 21, 2014 #
Cycling: Commute 30 [3]
slept:7.5
Running 14:21 2.75 km (5:13 / km)
ahr:154 max:178 shoes: Asics Gel-Fuji Fellrunner
Running 20:43 6.04 km (3:26 / km)
ahr:166 max:180 slept:2.0 shoes: Asics Gel-Fuji Fellrunner
Down with Rathfarnham, it's been a while. With those stomach issues and me away from the speed for a while I wasn't sure how this would go. Running with a mixed group.
Times: 3:35, 3:19, 3:21, 3:24, 3:29, 3:31
The group ended up running mostly 3:30 - 3:35, despite it not feeling that slow.
Ran the first one just in front of them, when I saw the time I picked it up a bit and the next two were alright, I was finding it tough going though, and thought this pace would be tought to keep going. After 4, they were all finished (I arrived late, missed the first 2), so I was running solo, and this hampered my times further, despite having run solo essentially on the previous ones as I was ahead of them.
Found the session tough for what was relatively slow times. Not worried though, after the last month's training, back to some quick stuff was a nice change. And this session was a good ball-buster to get back on track. Plus, the whole not feeling great thing, but my stomach wasn't hurting much while I ran these.
Nice session ahead of the weekend.
Running 16:06 2.81 km (5:44 / km)
ahr:134 max:147 shoes: Asics Gel-Fuji Fellrunner
Monday Jan 20, 2014 #
Cycling: Commute 30 [3]
slept:5.5
Strength and Conditioning 45:00 [3]
shoes: Asics Gel-Fuji Fellrunner
Stretching, walkouts, warm up on bike.
Bridging - 20 reps, then 3 * 10 single leg, on each leg (10kg).
Dead lifting 5 * 3 (75kg).
Bench Press 5 * 5 (30kg).
Single arm row 4 * 8 each arm, (12.5kg)
Running 1:04:22 [2] 12.73 km (5:03 / km)
shoes: Asics Gel-Fuji Fellrunner
Ran up to Cillín's, loop near Marlay with him for a little bit, then continued on and did the rest of my windy arbour / churchtown 7.5km.
Arms and particularly wrists got very cold after leaving Corbett. Misjudged the temperature a bit.
Sunday Jan 19, 2014 #
Running warm up/down 8:12 1.32 km (6:13 / km)
ahr:130 max:153 slept:8.0 shoes: Inov8 X-Talon (Dec' 13)
Orienteering 1:57:51 *** 20.95 km (5:38 / km) +100m 5:30 / km
ahr:150 max:176 spiked:39/41c shoes: Inov8 X-Talon (Dec' 13)
Donadea. Did Long, Medium and reverse Medium to make up some time.
Not the most invigorating map for 20km orienteering, but by the end I was thanful for the lack of climb.
Ran reasonably quickly for the Long, and then just kept going around the two mediums, tiring as it went on. Not slow or fast on the first, but slow on the last.
Long course, being the main one, went well. Issue on number 1, was a little confuzzled by this spot, but I got it. After that 15s to redirect Clodagh was about as much time as I lost as far as I remember. Not legging it, but moving alright. Chilled finish with the later ones in mind. Kind of interesting comparing splits from the Middle and Long.
Splits
Competitor Name: Colm Moran
Course Name: Long
1. (2:27, +0:26) (2:27, +0:26)
Mishap here.
2. (2:12, +0:06) (4:39, +0:17)
3. (1:10, +0:02) (5:49, +0:18)
4. (2:17, +0:12) (8:06, +0:09)
5. (1:34, +0:01) (9:40, +0:04)
6. (1:47, -0:01) (11:27, -0:11)
Running alright it looks over the next bit.
7. (1:00, -0:01) (12:27, -0:17)
8. (1:21, -0:01) (13:48, -0:30)
9. (1:54, -0:03) (15:42, -0:34)
10. (1:24, -0:02) (17:06, -0:39)
11. (1:32, -0:10) (18:38, -0:49)
Good split. Went through the light green pretty well.
12. (1:16, +0:02) (19:54, -1:06)
13. (1:13, +0:02) (21:07, -1:04)
14. (1:47, +0:06) (22:54, -1:13)
15. (2:18, +0:13) (25:12, -1:04)
16. (2:01, -0:09) (27:13, -1:16)
Another nice split. Went straight through rough-ish forest. Lead increases over next section, with a couple of good splits.
17. (3:11, -0:14) (30:24, -1:34)
18. (3:33, -0:02) (33:57, -1:52)
19. (1:58, +0:03) (35:55, -2:01)
20. (3:35, +0:03) (39:30, -2:00)
21. (2:35, -0:09) (42:05, -2:09)
Couple of good splits despite chilled enough finish.
22. (2:06, -0:07) (44:11, -2:26)
23. (1:34, +0:01) (45:45, -2:30)
Finish. (0:52, +0:09) (46:37, -2:33)
Saturday Jan 18, 2014 #
Running 53:59 10.02 km (5:23 / km)
ahr:143 max:169 slept:8.0 shoes: Asics Gel-Fuji Fellrunner
Few easy laps around Bushy watching Clo, Róisín and some others doing a session.
Again display not working, counted laps and thought I was around 60mins, but apparently I mis-calculated. Will do a little longer later.
Running warm up/down 9:12 1.45 km (6:21 / km)
ahr:141 max:160 shoes: Inov8 X-Talon (Dec' 13)
Orienteering 21:32 3.55 km (6:04 / km) +125m 5:09 / km
ahr:173 max:217 spiked:13/15c shoes: Inov8 X-Talon (Dec' 13)
Reasonable run, was running a bit too quick, and not doing enough map reading, lost time on a few because of it. Not too bad, but should read the map better at night.
Looks like I was ahead of the lads though, so not too bad.
Max hr seems a little too crazy, but hey.
Results
Competitor Name: Colm Moran
Course Name: Long
1. (1:03, -0:22) (1:03, -0:22)
Good start, nailed 1.
2. (0:59, -0:14) (2:02, -1:06)
Working pretty hard to 2 as well, and my lead is nice, everyone seems to have lost time by this stage already.
3. (1:16, +0:05) (3:18, -1:05)
4. (0:52, +0:03) (4:10, -1:02)
5. (1:56, +0:33) (6:06, -0:29)
Downhill leg and I tried to run to fast and got put off by people to my right. 30s miss is annoying.
6. (1:03, -0:05) (7:09, -0:34)
7. (2:23, +0:46) (9:32, +0:10)
My only other big miss (I think?). Tree may have seemed a little odd, but I came in too low and overshot, had to trudge back up a good but when I realised. 40s.
8. (1:54, +0:03) (11:26, +0:01)
9. (0:25, -0:01) (11:51, -0:00)
10. (0:34, -0:02) (12:25, -0:20)
11. (1:04, -0:01) (13:29, -0:24)
12. (1:19, -0:05) (14:48, -0:32)
13. (1:47, +0:04) (16:35, -0:30)
14. (1:34, +0:07) (18:09, -0:23)
15. (2:23, +0:05) (20:32, -0:36)
Worked hard on this uphill, and it paid dividends in return.
16. (1:11, +0:02) (21:43, -0:49)
Angus Tyner made me work on this run-in. Made me work a lot.
Running warm up/down 16:57 2.56 km (6:37 / km) +75m 5:47 / km
ahr:134 max:153 shoes: Inov8 X-Talon (Dec' 13)
Friday Jan 17, 2014 #
Note
slept:3.5 (rest day)
Note
slept:2.5
Thursday Jan 16, 2014 #
Running 1:10:54 14.94 km (4:45 / km)
ahr:151 max:174 slept:10.5 shoes: Asics Gel-Fuji Fellrunner
10e, 10s, 10h, 10e, 10s, 10h, 10e (mins).
Nice run, feeling good, worked pretty well through it. Out in bushy.
Mad sleep last night. Never woke up. Madness.
Strength and Conditioning 40:00 [3]
shoes: Asics Gel-Fuji Fellrunner
Stretching, warm up on bike.
14mins E.M.O.M (every minute on the minute) - 10 burpees (minute 1), 10 thruters - 15kg (minute 2).
Wednesday Jan 15, 2014 #
Running 40:36 7.79 km (5:13 / km)
ahr:148 max:177 slept:9.0 shoes: Asics Gel-Fuji Fellrunner
Was supposed to do 90mins, but I mis-managed my time and wasn't going to fit it in. Not the worst as 90mins would be long enough in this cold, and could have been inviting illness back again. Feeling almost fully recovered now.
Went out the churchtown / winfy arbour 7.5km route, but added a little and finished at my Dad's.
Questionably high heart rate.
Tuesday Jan 14, 2014 #
Note
slept:9.5
Not toally fixed, but feeling pretty good and up to running.
Running 1:00:29 10.13 km (5:58 / km) +200m 5:26 / km
ahr:148 max:223 shoes: Inov8 X-Talon (Dec' 13)
Up to Massey's, loop there and another 2 loops in hellfire, and back. Not the best timing, 'cos I just got the rain - not ideal with this illnessy stuff. But I had plenty of clothes so no worries. Legs feeling fresh again after their rest day, and that made the going easy. Nice to have that feeling back again.
HR monitor going mental early on, I adjusted the intensities to be more realistic.
Monday Jan 13, 2014 #
Note
slept:9.5 (sick) (rest day)
Too much running in the rain last week. Will probably skip a few of this week's sessions to get back on track.
Sunday Jan 12, 2014 #
Running 2:01:05 [2] 18.07 km (6:42 / km) +575m 5:47 / km
slept:6.0 shoes: Inov8 X-Talon (Dec' 13)
Long run with roar and Brian A.
Similar to the Aonghus loop. I was tired though, and got us to park at Three Rock and run from there instead. Otherwise it was the same, except cutting back through the forest instead of hitting fairy castle on the way back because of the weather. Thank God we did do a shorter one 'cos my legs were pretty wrecked today after the last while. Alright at times, but tired at others, lots of muscle fatigue.
Weather was alright, but got very bad on the way back. Enjoyable run though, and a good end to the week.
Saturday Jan 11, 2014 #
Orienteering 1:31:57 9.64 km (9:32 / km) +100m 9:04 / km
ahr:140 max:211 spiked:17/19c slept:10.0 shoes: Inov8 Oroc 340 (Dec '13)
Putting out controls, checking sites, running around organising stuff and collecting them afterwards. Event was a success and everyone (that I talked to) enjoyed it. Perfect evening too, cold, but almost no wind or mist, a rare occassion up here.
Friday Jan 10, 2014 #
Running 45:45 8.84 km (5:11 / km)
ahr:141 max:162 slept:8.0 (rest day) shoes: Asics Gel-Fuji Fellrunner
Rest day! Gotta love 'em.
Slow and steady, out in bushy.
Included in 6 x 100m to get the fast-twitch muscles going again.
Thursday Jan 9, 2014 #
Running 1:33:51 18.94 km (4:57 / km)
ahr:146 max:171 slept:9.0 shoes: Asics Gel-Fuji Fellrunner
20e, 10s, 10h, 10e, 10s, 10h, 20e (minutes)
e, s, h = easy, steady, hard.
Out to Marlay park and some loops there. Mum came on her bike to keep a bit of company and stretch her legs after her run, so she called out the times as my Garmin screen is gone again. She left around 50mins and I took her watch for the remainder. Nice day. Legs feeling pretty good. Same old story, felt the hip flexors a bit from 50/60mins onwards, but nothing major. Legs feeling decent enough.
Interesting to see that it was about 80m climb, but I've made a habit of not logging my climb unless it's in the mountains, orienteering, or hill reps. I like it like that now too.
Strength and Conditioning 35:00 [3]
shoes: Asics Gel-Fuji Fellrunner
5mins on bike as warm up, some stretches.
5 * 3 deadlift (70kg)
5 * 5 strict press (20kg), straight into pull ups (5-8) - got 5, 4, 3, 2, 2.
1 * 20 bridging 4kg, 3 * 10 single leg bridging 4kg, each leg.
Lots of stretching!
Wednesday Jan 8, 2014 #
Running 2:17:34 21.08 km (6:32 / km) +800m 5:29 / km
ahr:146 max:176 slept:8.0 shoes: Inov8 X-Talon (Dec' 13)
Long run with eoinmcc. Same loop.
Nicer day out today, and even though I felt worse today, the time is slightly quicker solely due to the lack of wind.
With the heart rate monitor again for the first time in ages. Will probably try use it a bit more.
Note
Tuesday Jan 7, 2014 #
Orienteering 1:23:53 [2] 10.38 km (8:05 / km) +100m 7:43 / km
spiked:18/21c slept:7.5 shoes: Inov8 X-Talon (Dec' 13)
Checking sites for Glendoo.
Then jog back to the pick up point.
Strength and Conditioning 40:00 [3]
500m Row, and stretches. Forgot walkouts.
4 * 5 Back Squats (50kg) - was meant to do 5 sets but the gym closed early.
4 * 8 Split Squats (4kg), each leg.
3 * 90s plank. Rough.
Monday Jan 6, 2014 #
Running 1:44:17 [2] 17.77 km (5:52 / km)
slept:10.0 shoes: Asics Gel-Fuji Fellrunner
Began to tire in the latter stages. Need more endurance.
Same loop as last time, but cut the corner at wesley instead of hitting M50, as I was going slower.
Some muscles niggling a little.
67km in the last 3 days.
Sunday Jan 5, 2014 #
Running long 2:22:34 [2] 21.12 km (6:45 / km) +800m 5:41 / km
slept:8.0 shoes: Inov8 X-Talon (Dec' 13)
Aonghus' long loop again with eoinmcc.
Wild out today.
Note
Saturday Jan 4, 2014 #
Running 1:41:16 [2] 18.48 km (5:29 / km)
slept:9.0 shoes: Asics Gel-Fuji Fellrunner
(replacing 60mins, due to yesterday)
Again, I just did not want to do this, at all. I finally got going, and got a loop in my head, but it was by no means a walk in the park. I still wasn't really up for it until I started hitting about 60mins. But I got it done. The battles of a lonely orienteer. (again: I need a training partner for this stuff).
Abstinence is also key.
Running warm up/down 12:19 [1] 1.96 km (6:17 / km)
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 38:44 [4] 7.9 km (4:54 / km)
spiked:16/18c shoes: Inov8 X-Talon (Dec' 13)
Was between minds about racing and that just because the 100mins weren't that much earlier. In the end I didn't really decide I just ran. Started quick though, racing. But just before number 8 I started having issued with my torch connection, it came and went. No major negative effects, except for accidentally running into St. Mary's on the way to 9, because I couldn't read the map and it looked right (I should really be disqualified here), and then having to climb the awkward fence and jump down the ha-ha (thanks conör), but it was only a minute or two lost I'd say, and I nailed the control if it was worth anything. But at this stage I kind of chilled the pace a bit more - still running quickly but not pushing so much, as the torch regularly needed re-addressing of about 10s or so, but thankfully you can kind of get away with no torch here. But I also just wasn't in the mood for killing myself. I enjoyed the course though. It's Phoenix Park.
Friday Jan 3, 2014 #
Running 37:10 [2] 7.5 km (4:57 / km)
slept:6.5 shoes: Asics Gel-Fuji Fellrunner
I really wasn't up for this run, and finally opted out, choosing the "something is better than nothing attitude", and assuring myself 100mins could replace tomorrow's 'morning 60'. Was saddening how much I was not up for this, but I got out, and it wasn't the worst.
So I just got something done.
Standard churchtown / windy arbour loop.
I need a training partner to keep me going.
Thursday Jan 2, 2014 #
Running 1:20:02 17.12 km (4:40 / km)
slept:9.0 shoes: Asics Gel-Fuji Fellrunner
15 wu easy, 10 steady, 10 hard, 10 easy, 10 steady, 10 hard, 15 wd
Believe it or not this was pre-breakfast. First lie-in in about a month, good to be out of that habit, but still good to get a lie-in every now and again.
Pretty good. Don't particularly enjoy these sessions but they're not the worst, and I got into it as it went on.
Wednesday Jan 1, 2014 #
Note
slept:8.0 (rest day)