Training Log Archive: ColmMIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
Running 29:30 [5] 6.27 km (4:42 / km) +300m 3:48 / km
Wasn't feeling in top shape warming up, was worried about how I was going to be feeling out there.
Tried to relax on the uphills, but people were then streaming past me on the first climb, which wasn't confidence-inspiring. But, it worked out, and I was feeling strong on the fire-roads and built into it.
Saw Cillín, and Jonny ahead, and then Laurence and Haynesy, so I wasn't too worried about the slow start anymore.
Stayed relaxed / slow on the climbs, and strong / quick on the fire roads. Passed Cillín and Angus just before the final climb, but they both past me at the start of the climb. Caught Angus again halfway up, and caught Cillín on the descent. Nipped by Jonny too - momentum was on my side.
Happy with the way it worked out, still a good bit behind the other 2, but better than Howth.
Results
Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +150m 4:48 / km
Saturday Jan 30, 2016 #
Running 11:28 [1] 2.32 km (4:56 / km)
Running 21:13 [5] 6.4 km (3:19 / km)
2 * [4 * 800m (1min)], 500m jog between sets.
The senior guys were doing 10 * 800m, I cut out the 5th and did 8.
Good session, ran with Louis & Brian Furey. Mostly just behind Louis at the front.
Started slow, built into it.
Started 2nd set fast, and we started getting slower as it toughened.
Good session, I could do with more of these.
Times:
2:48, 2:41, 2:40, 2:37
2:31, 2:36, 2:39, 2:39
Not outstanding times. But a good start.
Running 7:31 [1] 1.64 km (4:36 / km)
Running warm up/down 12:30 [1] 2.5 km (5:00 / km)
Running warm up/down 8:30 [1] 1.6 km (5:19 / km)
Running 3:00 [1] 0.5 km (6:00 / km)
Friday Jan 29, 2016 #
Running 50:29 [2] 10.52 km (4:48 / km)
It's good to be back in college.
Thursday Jan 28, 2016 #
Running 23:36 [2] 5.02 km (4:42 / km)
(rest day)
Showing a bit of leg this evening. They enjoyed the breeze.
Wednesday Jan 27, 2016 #
Running 1:45:13 [2] 15.14 km (6:57 / km) +575m 5:50 / km
From Masseys up to Tibradden with some minor variations.
Perfect timing to catch the snow. Gorgeous out.
Tuesday Jan 26, 2016 #
Note
You have to do a really quick 'lap' then 'stop', during intervals.
A pain.
Running warm up/down 16:26 [1] 2.79 km (5:54 / km)
Running 25:00 [5] 6.96 km (3:36 / km)
On the trails around the pitches with Laurence, and Cillín
Good to get back in and do a session. Good good.
Times:
1:23, 5:35, 1:21
1:23, 5:33, 1:21
1:23, 5:37, 1:19
Running warm up/down 14:22 [1] 2.31 km (6:13 / km)
Monday Jan 25, 2016 #
Running 38:21 [2] 7.76 km (4:56 / km)
Swimming 20:00 [3]
Sunday Jan 24, 2016 #
Note
Running warm up/down 13:48 [1] 1.51 km (9:07 / km) +150m 6:06 / km
Orienteering 1:17:56 [2] 9.45 km (8:15 / km) +350m 6:57 / km
30c
Walked / jogged most of it.
However a good course - more fun than I remembered the area.
Results
Saturday Jan 23, 2016 #
Running warm up/down 10:48 [1] 1.86 km (5:49 / km)
Orienteering 1:13:52 [5] 15.22 km (4:51 / km) +200m 4:33 / km
42c
Started pretty well, half went for the KOM split to 8, but missed 9 badly because of it (~45s), and bad route to 10, missed a small gap (sprinters jersey now out of the question).
Alright again then, and decided to focus on KOM, but not sacrifice the race for it.
Bad mistake on 22, still recovering from KOM no.19, but this was a tricky control anyway.
Lost a lot in the levels. So confusing, but also questionably mapped at times - granted not an easy area to map. I was still not working enough at it. 3-4mins gone.
Crushed the last KOM split.
3rd in king of the mountains, too much lost on the first split to challenge, but would have been tight otherwise.
Results
Running warm up/down 8:29 [1] 1.3 km (6:32 / km)
Friday Jan 22, 2016 #
Running warm up/down 22:07 [2] 3.57 km (6:12 / km)
Orienteering 23:16 [4] 5.12 km (4:33 / km)
35c
Lots of butterflies, and a map turnover.
Quite confusing but I was planning ahead well, and moving fluidly. 1 or 2 routechoice errors.
Not particularly fast however.
Crickmore was 20:53 with mp.
Results
Running warm up/down 21:19 [1] 3.46 km (6:10 / km)
Thursday Jan 21, 2016 #
Running 24:24 [2] 5.03 km (4:51 / km)
(rest day)
Wednesday Jan 20, 2016 #
Running 1:03:10 [2] 13.25 km (4:46 / km)
Some tightness in my hip.
Tuesday Jan 19, 2016 #
Running 2:05:00 [2] 21.2 km (5:54 / km) +550m 5:13 / km
Legs not really in the mood, but we slogged it out.
Garmin smashed, my baby. And James' battery went 2km out, so an accurate estimate.
Monday Jan 18, 2016 #
Running 54:44 [2] 11.31 km (4:50 / km)
Good conversation makes for easy running.
Sunday Jan 17, 2016 #
Running warm up/down 7:31 [1] 1.09 km (6:54 / km) +30m 6:04 / km
Running 29:19 [5] 5.63 km (5:12 / km) +240m 4:17 / km
Short & sweet race.
Started hard to get a good spot for the single-track climb, worked, but maybe I was a little far forward. Moving alright, but struggled up the 2nd climb.
Started gaining momentum, but took a tumble after passing two lads off the top, and that killed that momentum, struggled on.
Got up the hill on lap 2, and finally started moving a bit better. Got momentum, and moved pretty well up the final hill, passing 2 guys there, and 2 more on the descent.
Not a good start to the season, but that's the way it is sometimes. Climbing was same as normal, maybe a little worse, but I didn't have the leg strength I usually do on the flats / descents.
Work to be done, but it will get done this time.
Running warm up/down 13:35 [1] 2.09 km (6:31 / km)
Saturday Jan 16, 2016 #
Running warm up/down 5:02 [1] 0.67 km (7:30 / km)
Orienteering 48:14 [3] *** 5.71 km (8:27 / km) +250m 6:56 / km
15c
Misty evening, good fun.
Waiting a while for a map, so spotted few lights out there and mostly ran solo aside from some faffing with Senan.
Faffed in the misty forest on 5 & 6 searching for far too long (~5mins each), and maybe 2mins lost on 8 too. Not very disciplined.
Some other silly things.
Enjoyable, but I could do with some time back in Sweden with night-o again. That would help.
Friday Jan 15, 2016 #
Running 44:03 [2] 8.64 km (5:06 / km)
Note
A bit more focused on training this year than racing.
This is what I would like to do, but it's hard to commit 'cos the last 2 semesters of college have been all work, no play.
I'm going to put down a lot of goals here, and just try to get as many as possible, but not expect all.
Training:
- Mileage: 2600km - I've done this in 2014, but this should be a minimum (50km / week)
- Climb: 52000m (1000m / week)
- Orienteering: 2000 controls
- Hours: 300 (again, this should really be a bare minimum but we'll see)
Times:
- 800m - 2:00
- 1500m - 4:30
- Mile - 4:50
- 3km - 9:30
- 5km - 16:00
- 10km - 35:00
Races: (main races I'd like to do well in)
- Intervarsity X-C (Top 40 would be great)
- JK Overall (Top 20 (field dependent - came 13th 2014)
- Intervarsity Orienteering (Both golds)
- IOC Long (Gold / silver with Nick)
- IOC Relay (Gold)
- WUOC
- Probably also some hill races that I will aim for at some stage
Good to get a list out. Mostly inspired by TimC's list.
Thursday Jan 14, 2016 #
Running 2:00:05 [2] 21.21 km (5:40 / km) +450m 5:07 / km
Joined by Haynesy, and went from home, up to the snowy hills, and back, didn't summit as it was a bit icy, but got a nice loop.
Forgot head-torches, but the snow illuminated the ground sufficiently.
The altitude drop has done wonders. Cruised this. In shape.
Strength and Conditioning 10:00 [3]
Wednesday Jan 13, 2016 #
Running 40:06 [2] 7.6 km (5:17 / km)
Nice to be on soft grass again.
Tuesday Jan 12, 2016 #
Hike 1:15 [1]
Pretty spectacular.
Steep descent almost as tiring as the ascent.
Running warm up/down 24 [1] 0.08 km (5:16 / km)
Orienteering 7:14 [5] 1.75 km (4:08 / km) +40m 3:42 / km
12c
Good route on 4 gave me a solid lead, but hesitancy on the next few allowed Brad to catch up.
Good route and strong finish on the last one gave me gold.
Running warm up/down 9:23 [1] 1.43 km (6:35 / km) +20m 6:09 / km
Monday Jan 11, 2016 #
Hike 2:00 [1] +800m
Up table mountain with sleeping & cooking gear.
Running 1:24:25 [2] 6.18 km (13:39 / km) +465m 9:55 / km
Only 3 torches between 5 (myself, Áine, Cillín, Roark, + Roark's friend Liam).
Made the going slow and tricky, split down to 3 as we got further, didn't go whole way to cable car, but spectacular view over cape town when we hit the cliffs.
Sunday Jan 10, 2016 #
Running 22:31 [2] 4.09 km (5:30 / km)
Saturday Jan 9, 2016 #
Running 1:30:48 [3] 16.44 km (5:31 / km) +325m 5:02 / km
Included a couple of Tour de France point stages throughout the run.
Friday Jan 8, 2016 #
Hike 6:00 [1] +800m
Didn't go too high.
Running 8:30 [5] 2.0 km (4:15 / km)
Running 30:00 [2] 5.0 km (6:00 / km) +150m 5:13 / km
Thursday Jan 7, 2016 #
Running 43:09 [1] 7.22 km (5:58 / km) +40m 5:49 / km
Swim in the sea, and return via town.
Running 18:10 [2] 3.4 km (5:21 / km) +80m 4:47 / km
900m downhill sprint for green jersey points at the end.
Wednesday Jan 6, 2016 #
Running 17:20 [2] 3.37 km (5:08 / km)
Also - staples removed.
Tuesday Jan 5, 2016 #
random 1 [1]
Running 13:18 [3] 3.2 km (4:09 / km) +40m 3:55 / km
Monday Jan 4, 2016 #
Running 15:27 [2] 3.13 km (4:57 / km)
This place is sick.
Sunday Jan 3, 2016 #
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
Orienteering 18:10 [5] 3.9 km (4:39 / km) +100m 4:08 / km
24c
Started well, in control, not the quickest through the detailed sections, but died leaving 15 or so, and suffered home.
Brad caught 1:15mins from 11-22.
Saturday Jan 2, 2016 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
Orienteering 1:40:00 [4] 13.8 km (7:15 / km) +450m 6:14 / km
30c
Started alright, and navigating quite cleanly through the first section.
Saw the 5 consecutive uphill legs coming and they crushed me a bit.
Got back into it a bit for the final loop, but struggling physically.
Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km) +40m 9:05 / km
7c
Friday Jan 1, 2016 #
Orienteering 13:23 [5] 2.79 km (4:48 / km) +35m 4:31 / km
8c
Half beers from a cup didn't suit me as anyone could down 'em.
Made it a running race, and Tim ran away with it, nipping in front of me.
Fair play though.
Running warm up/down 3:00 [3] 0.5 km (6:00 / km)