Training Log Archive: ColmMIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Running 4:24 [2] 0.73 km (6:02 / km) +26m 5:08 / km
Orienteering 30:43 [3] 4.2 km (7:19 / km) +120m 6:24 / km
Tempo for first half, technique pretty solid, missed going into the light green (I was off-line and hadn't actually entered the light green), got it back together, but more chilled from then on.
Enjoyable area.
Running 2:23 [2] 0.52 km (4:35 / km)
Thursday Jul 30, 2015 #
Running 12:08 [2] 2.37 km (5:07 / km) +19m 4:55 / km
Orienteering 35:59 [3] 5.48 km (6:34 / km) +103m 6:00 / km
Tempo mostly.
Got lucky, 6days training was on here today, so we got proper maps, with controls out there.
Technique mostly very good, very enjoyable area, as always.
Running 10:23 [1] 1.39 km (7:28 / km) +19m 6:59 / km
Wednesday Jul 29, 2015 #
Note
(rest day)
The very final prep / taper begins.
Tuesday Jul 28, 2015 #
Note
(rest day)
Maybe not playing football would have been the even wiser call
Monday Jul 27, 2015 #
Running 38:16 [2] 7.03 km (5:27 / km) +350m 4:22 / km
A lot of general WOC prep talk, and some about his previous WOCs.
Legs really feeling strong today.
Sunday Jul 26, 2015 #
Running 20:32 [3] 4.47 km (4:36 / km)
Then later in the evening I didn't feel great, so it felt like a run would help, which it did.
Saturday Jul 25, 2015 #
Running 52:16 [3] 10.06 km (5:12 / km) +350m 4:26 / km
Legs not feeling the best, but kept solid pace.
Good times.
Friday Jul 24, 2015 #
Orienteering 19:57 [2] 3.11 km (6:25 / km) +100m 5:32 / km
Warm up orienteering - donuts.
2 short controls, then a short course with 3 controls.
Orienteering 20:04 [2] 3.05 km (6:35 / km) +100m 5:39 / km
Mostly good, and making good use of what was on the map, but didn't stick on the compass enough into 4, and lost 1.30min on going too low.
Running 5:17 [2] 0.62 km (8:31 / km) +30m 6:52 / km
Orienteering 10:20 [5] 1.96 km (5:16 / km) +80m 4:23 / km
Fell behind Jan Troeng and Paddy Higgins on the run-out, but not much. We split as myself and Paddy had the forward loop, while Jan had the reverse.
Was with Paddy for the first 3, punched 1 & 2 just behind, and 3 just ahead.
We turned downhill and after battling up the climb, I picked it up going back down, 4 was easy - saw Jan here coming against us. Still ran hard & strong to 5, but it was a tricky control, didn't have the best contact the whole way, but kept the pace high, stayed on my compass, and hit the marsh just before the control well, so flew into it - funny case of not my perfect orienteering, but quicker split than I would have had if I'd been reading more.
The last two controls were easy, so I just pushed hard on the compass hoping I would sneak in in front of Jan.
Allan said it was tight, but then Jan missed the last control.
Fun race, good orienteering, and a nice confidence booster.
Orienteering 7:35 [1] 0.98 km (7:44 / km) +30m 6:43 / km
Thursday Jul 23, 2015 #
Running 11:43 [1] 1.45 km (8:05 / km) +100m 6:01 / km
Running 18:08 [5] 3.2 km (5:40 / km) +150m 4:35 / km
Short and sharp.
Intended to do 10, but they were tough, and I could tell out there that 8 was enough.
Started quick, and after 2 & 3 were 48 and 49 seconds respectively, I tried to keep them all sub-50.
That turned out to be not too hard as I realised most of the time lost was on the crest, and as it flattened out, so I just pushed hard there.
Good session, on not the freshest legs after last night.
Running 12:36 [1] 1.87 km (6:44 / km)
Wednesday Jul 22, 2015 #
Note
Running 12:38 [2] 2.17 km (5:49 / km)
Running 46:37 [5] 9.28 km (5:01 / km) +310m 4:18 / km
Hadn't finished the league, so went in the 8 o'clock 'punter start'.
Started quick, ran alright on the climb but eoin dropped me, and ran a strong enough descent, but not perfect.
Didn't kill myself today, but ran hard.
Running 6:05 [1] 0.79 km (7:42 / km)
Tuesday Jul 21, 2015 #
Orienteering 40:48 [2] 6.6 km (6:11 / km)
Sunday Jul 19, 2015 #
Orienteering 32:57 [1] 4.27 km (7:43 / km) +200m 6:15 / km
Saturday Jul 18, 2015 #
Running 5:03 [2] 0.67 km (7:32 / km)
Running 17:35 [4] 5.01 km (3:31 / km)
Nice course, probably pretty quick.
Didn't know the course, slowed a bit early on because I was concious it can be easy to start too fast, another guy caught me, which suited me as I didn't know the course.
Ran with him mostly, a few times I looked to pick it up slightly, but didn't really want to go solo, and remembered I wasn't really racing after a tough enough week, so stuck with him.
But with 1km to go I picked it up a bit regardless, for an easy win.
Look forward to running it again, a bit quicker.
Running 5:11 [1] 0.79 km (6:34 / km)
Friday Jul 17, 2015 #
Orienteering 47:01 [3] 5.85 km (8:02 / km) +150m 7:07 / km
Nice + windy.
Thursday Jul 16, 2015 #
Note
Wednesday Jul 15, 2015 #
Running 3:39 [2] 0.59 km (6:11 / km)
Running 32:47 [5] 5.51 km (5:57 / km) +400m 4:22 / km
No results yet, so not sure where I came.
Held off the front group on the climb, but felt strong for the first while, dropped back a bit when the trails opened up a bit more, but felt stronger toward the end of the climb.
Felt like a weak descent, held up on single track regularly, and not enough guts to kill the more open parts. But passed a larg chunk regardless, and gained time back on most - a good bad descent.
Pretty happy, strength was better today, even if it might not reflect in the results.
Running 10:04 [1] 1.28 km (7:52 / km)
Tuesday Jul 14, 2015 #
Note
Much fun.
Running 6:12 [2] 1.03 km (6:01 / km)
Orienteering 13:17 [5] 3.1 km (4:17 / km)
Was surprised I didn't really know the course.
Started 1min after Brad, and saw him a few times, and let that decide my routes - ick. Thankfully Brad is good at route choices.
Not great technique, but went to pick it up for the last few, and strength was good.
Good thing it was only sprint.
Also think lorrieq forgot to draw control 17 on our maps, so we skipped it eh.
Running 6:44 [1] 0.94 km (7:10 / km)
Orienteering 20:38 [5] 4.93 km (4:11 / km)
Ran pretty quickly, but legs a little wasted from the morning + football.
Monday Jul 13, 2015 #
Running 12:13 [2] 2.19 km (5:35 / km)
Running 4:13 [5] 1.64 km (2:34 / km)
Same old speed session, with Brad and lorrieq this time.
Started the first, and felt much easier with company.
But then I ended up leading most, and it got much tougher with 1 in the legs.
2nd and 4th into the wind.
Times: 59, 64, 63, 65
Running 4:23 [1] 0.53 km (8:16 / km)
Running 1:08:41 [2] 10.44 km (6:35 / km) +400m 5:31 / km
Took it very easy, but legs feeling good.
Got a sharp stone to the sole of my foot in the coaches race last week, and it's still at me, but mainly only an issue over rocky-ish trails, hard descents, or terrain.
Sick sunset this evening. City went red.
Saturday Jul 11, 2015 #
Running 23:20 [1] 3.9 km (5:59 / km) +150m 5:01 / km
Orienteering 27:33 [3] 3.7 km (7:27 / km) +150m 6:11 / km
Was tired, and ended up cruising around, good though in the quick forest bits that I wanted to make use of, until the end where I banana'd a lot.
Running 20:01 [1] 3.26 km (6:08 / km)
Skipped the 2nd sprint on fortress, legs a bit tired.
Friday Jul 10, 2015 #
Running warm up/down 6:53 [1] 0.83 km (8:18 / km)
Orienteering 35:00 [5] 6.17 km (5:40 / km) +200m 4:53 / km
Same as the JWOC first and 2nd legs for M20, nicely gaffled.
Went mostly decent. Was ina nice group with Nixon and Mattias Muller early on, but got a slightly longer gaffle just as I was starting to fall off them, and that was that.
Spotted them again to 7, but made a bit of a hash on 8 (30-45s), and solo'd it till the spectator where I went with a Dane and Norwegian through part of the 2nd loop.
Caught Gene on a mistake, but got swiftly dropped, and then Hanny caught me too, passed me on the climb, waited it out till the last control, and got a better line coming into the run-in and was able to hold her off. Safe. Tight.
She did run W20 though.
Wednesday Jul 8, 2015 #
Orienteering 35:04 [2] 3.18 km (11:02 / km) +150m 8:55 / km
Running 30:13 [3] 6.01 km (5:02 / km) +150m 4:28 / km
Tuesday Jul 7, 2015 #
Orienteering 41:59 [4] 6.02 km (6:58 / km) +150m 6:12 / km
Good to get out into the forest after the guys had raced.
Ran Cillín's middle from the previous day, went well. Spent a small amount of time confirming control points were correct with no controls, but not much.
Results
Monday Jul 6, 2015 #
Running 20:00 [1] 3.5 km (5:43 / km)
Running 30:03 4.19 km (7:10 / km) +300m 5:17 / km
Up the ski slope.
Felt strong, did a slightly long one to finish up near the top.
Ran up to the higher cairn summit as a warm down.
Saturday Jul 4, 2015 #
Running 23:09 [1] 2.28 km (10:09 / km) +100m 8:20 / km
ahr:170 max:170
No map, shadowed the guys.
Friday Jul 3, 2015 #
Running 11:15 [2] 2.51 km (4:29 / km)
Orienteering 32:20 [2] 3.68 km (8:47 / km) +150m 7:18 / km
Back to this long training map, did the first 4 myself this time.
No compass, so I was making plans at the start of each leg, and trying to execute it well without my compass.
Did a small bit of shadpwing near the end.
One sub-par control.
Orienteering 12:28 [3] 2.41 km (5:10 / km) +40m 4:47 / km
Well, went for a tempo-ish sprint on the sprint model.
Mass start, and looked like I wasn't going to hack Corbett's pace, but whipped out the kick.
Foresty and hilly - for a sprint.
Enjoyable.
Thursday Jul 2, 2015 #
Running warm up/down 5:06 [1] 0.72 km (7:05 / km)
Orienteering 41:23 [3] 5.1 km (8:07 / km) +150m 7:04 / km
Very nice area, Deceptively tricky due to lots of bushes and undergrowth, making the contours very vague.
Was solid enough technically, cruised around, but good technique. Still some minor misses.
Struggled physically with the terrain because of wariness with my ankles. But kept it cool.
Running 10:25 [1] 2.02 km (5:09 / km)
Running 4:18 [5] 1.64 km (2:37 / km)
Wanted to get a bit more speed work back, session was tough as expected, with my lack of intervals in a long time.
Really battled through 3 & 4, and it showed in the times.
Times: 63, 62, 65, 66.
Running 10:11 [2] 1.96 km (5:12 / km) +50m 4:36 / km
Ran into Magnus Dewett finishing a session too, and jogged back with him.
Wednesday Jul 1, 2015 #
Orienteering 57:31 [2] 6.16 km (9:20 / km) +200m 8:02 / km
Shadowed Niall and Jonny for 2 controls each, then continued from 4 up to 6, skipped from there to 9, and ran the rest skipping the last control, 13.
Good orienteering from the guys, I'm looking forward to JWOC.
My technique was alright. Mistake down to 11 though.