Training Log Archive: ColmMIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
6 PM
Running 37:57 [2] 6.29 km (6:02 / km) +308m 4:51 / km
(injured)
Went for a wee pentlands run with Carcas & Klára, also then joined by Pippa and Lydia (who was walking).
Faffy running around filming for klára's video, but a lot of fun.
However, was a bit silly really and my achilles tightened right up in the hills, and those damn x-talon 225s.
Right bastard this.
Faffy running around filming for klára's video, but a lot of fun.
However, was a bit silly really and my achilles tightened right up in the hills, and those damn x-talon 225s.
Right bastard this.
Thursday Mar 30, 2017 #
Note
both ankles and achilles feeling much improved. Time for a test jog.
7 AM
Strength and Conditioning 1:15:00 [2]
Main session:
3 x 5 OH Squat @ 20kg.
3 x 5 Bulgarian split squat @ 35, 40, 45kg.
3 x 5 bench press @ 45, 50, 55kg (failed 5th rep at 55kg).
3 x (6+6) MB OH lunge @ 10kg.
2 x {5 pull ups, 10 MB Slams, 10+10 paloff press}
3 x 5 OH Squat @ 20kg.
3 x 5 Bulgarian split squat @ 35, 40, 45kg.
3 x 5 bench press @ 45, 50, 55kg (failed 5th rep at 55kg).
3 x (6+6) MB OH lunge @ 10kg.
2 x {5 pull ups, 10 MB Slams, 10+10 paloff press}
Spinning 50:00 [2]
Solo.
Thought this would be pretty grim, but in the end not too bad.
Watching sky sports history episodes of premier league, cricket & boxing.
avg rpm: 90
Thought this would be pretty grim, but in the end not too bad.
Watching sky sports history episodes of premier league, cricket & boxing.
avg rpm: 90
5 PM
Running 50:58 [2] 9.82 km (5:11 / km) +208m 4:42 / km
More than I had intended, but I didn't want to miss Tam's bog-standard Insta-shoot.
Achilles all good, ankles alright, just very weak.
Achilles all good, ankles alright, just very weak.
Wednesday Mar 29, 2017 #
12 PM
Spinning 40:00 [2]
Dan
Aqua Jogging 1:00:00 [2]
w/ Beth, Dan & Felly.
Monday Mar 27, 2017 #
11 AM
Spinning 1:00:00 [1]
with Dan.
Achilles feeling better, think icing the ankle in general and getting the swelling down helping a good bit.
Achilles feeling better, think icing the ankle in general and getting the swelling down helping a good bit.
5 PM
Strength and Conditioning 1:00:00 [3]
Main session:
3 x 5 Bench @ 40, 45, 50kg.
3 x 5 Back Squat @ 45, 55, 55kg.
3 x 5 OH Strict Press @ 20, 30, 25kg.
3 x 5 Split Squat @ 20kg.
2 x 5 pull ups.
2 x 5 press ups @ 20kg.
2 x (45s plank into 10 deadbugs).
Tired legs after, despite keeping various squats low enough due to achilles, haven't done back squats in ages though.
3 x 5 Bench @ 40, 45, 50kg.
3 x 5 Back Squat @ 45, 55, 55kg.
3 x 5 OH Strict Press @ 20, 30, 25kg.
3 x 5 Split Squat @ 20kg.
2 x 5 pull ups.
2 x 5 press ups @ 20kg.
2 x (45s plank into 10 deadbugs).
Tired legs after, despite keeping various squats low enough due to achilles, haven't done back squats in ages though.
Sunday Mar 26, 2017 #
1 PM
Spinning 45:00 [1]
with Dan the man.
Aggravated the achilles, yay.
Aggravated the achilles, yay.
Aqua Jogging 45:00 [2]
With Beth & Scran.
How we ended up in here on a day like today I'll never know.
Been a long while since I've Aqua jogged. Not all that exciting, but nice to have decent company.
Loosened the Achilles a bit which was pleasant.
How we ended up in here on a day like today I'll never know.
Been a long while since I've Aqua jogged. Not all that exciting, but nice to have decent company.
Loosened the Achilles a bit which was pleasant.
Saturday Mar 25, 2017 #
Note
Probably overdid it a bit yesterday as ankle is a bit sore / aggravated now.
May just have to take a few days easy for it to recover, want to be confidently running by next weekend.
May just have to take a few days easy for it to recover, want to be confidently running by next weekend.
Friday Mar 24, 2017 #
12 PM
Running 21:12 [2] 4.51 km (4:42 / km)
Test jog, ankle still maybe in need of a bit of work, but achilles was very tight, and bloody annoying.
Spinning 1:20:00 [2]
Running 11:25 [2] 2.37 km (4:49 / km) +22m 4:36 / km
Thursday Mar 23, 2017 #
7 AM
Strength and Conditioning 1:10:00 [2]
The luxury of no races meant I got to plough on with a decent session.
Standard mobility, stetching, rolling, etc.
Rotators, hip flexor drills, hurdles mobility, some hurdles jumps, sumo squats, kb swings, roller reverse plank, side plank.
2 x 5 OH Squat @30kg
3 x 5+5 Bulgarian squats @ 40kg.
3 x 5 bench press @ 40, 45, 50kg (successful).
3 x 6+6 MB OH lunges
3 x {10 x TRX row, 10 x MB slams, 10+10 Paloff press}
3 x 5+5 shoulder touch plank.
Standard mobility, stetching, rolling, etc.
Rotators, hip flexor drills, hurdles mobility, some hurdles jumps, sumo squats, kb swings, roller reverse plank, side plank.
2 x 5 OH Squat @30kg
3 x 5+5 Bulgarian squats @ 40kg.
3 x 5 bench press @ 40, 45, 50kg (successful).
3 x 6+6 MB OH lunges
3 x {10 x TRX row, 10 x MB slams, 10+10 Paloff press}
3 x 5+5 shoulder touch plank.
Wednesday Mar 22, 2017 #
1 PM
Spinning 55:00
10min WU, 15 x 1min on, 1min off, 15min WD
First half of efforts at pretty high resistance, second half at very high.
Squeezed this in. My inability to train before lectures means I'll get less done today than I'd like. However my ability to train instead of work means it could be worse.
Ran into Juan & Liam at the start.
First half of efforts at pretty high resistance, second half at very high.
Squeezed this in. My inability to train before lectures means I'll get less done today than I'd like. However my ability to train instead of work means it could be worse.
Ran into Juan & Liam at the start.
Strength and Conditioning 10:00 [3]
Mostly core.
Pull ups, chin ups, planks, dips, deadbugs.
Pull ups, chin ups, planks, dips, deadbugs.
Tuesday Mar 21, 2017 #
Note
(injured) (rest day)
Monday Mar 20, 2017 #
Note
Purko cleaned my o-shoes ❤
5 PM
Spinning 10:00 [2]
Token ankle testing.
Not sore from it, don't feel much, so probably quite doable.
As it is, imagine I will give the ankle a full day's rest to reduce the swelling a bit, and then see where we are and hopefully get on the spin bike Wednesday. Don't expect to be out of running for too long.
Not sore from it, don't feel much, so probably quite doable.
As it is, imagine I will give the ankle a full day's rest to reduce the swelling a bit, and then see where we are and hopefully get on the spin bike Wednesday. Don't expect to be out of running for too long.
Strength and Conditioning 45:00 [2]
Relatively chilled session.
Included more upper body work than usual to make up for no real leg-work.
Pull ups, strict press, rotator cuffs (?), plank, press ups, some deadbugs, and more.
4 x 5 bench press @ 35, 40, 50, 50kg. (last two sets were 4 reps, and failed 5th).
Included more upper body work than usual to make up for no real leg-work.
Pull ups, strict press, rotator cuffs (?), plank, press ups, some deadbugs, and more.
4 x 5 bench press @ 35, 40, 50, 50kg. (last two sets were 4 reps, and failed 5th).
Sunday Mar 19, 2017 #
9 AM
Running 10:05 [2] 1.22 km (8:18 / km) +1m 8:15 / km
shoes: inov8 X-Talon 190 (Mar '17)
Orienteering 33:20 [5] 5.26 km (6:20 / km) +111m 5:44 / km
25c shoes: inov8 X-Talon 190 (Mar '17)
BUCS Relay - bronze
Having had my swollen ankle beaten around by the terrain yesterday, as the day (and night) progressed, it proceeded to get considerably worse, and walking in the morning was a right struggle. Hobbled around the arena, and got a really shitty warm up done, where hobbling seemed sore, but manageable, but going at any speed didn't.
When the time came, I just took a heap of drugs, lathered the ankle in ibuprofen gel, and adrenaline did the rest.
Will had done mostly well, but a rough last loop meant I was going out behind the main group, maybe 7th / 8th. Got going and was still hobbling a bit for the first few controls, but running nonetheless, and I kind of figured being clean was the more important part on this area. Still, I was scrappy on 1 (going to #17), very scrappy on 3, and scrappy again on 4.
Coming into 5 Felly had pretty much caught 75sec on me. Still, he decided we were going straight to 6, so I just tagged along. The boy was fair fluid through the forest, and I still had a minor hobble so keeping up was a right struggle. Some brambles, and a couple of tracks later, we were together going up the hill to 6, so we compared codes, and had the same next 6, delightful.
My ankle was starting to loosen up, so I just made sure I tried to keep up, the navigation was easy, but it was even easier with Felly doing most of it for me. Into 12 I had to take over because his team number covered the circle, this was fine, and then we parted ways.
Mostly okay through the remainder until the spectator (despite losing some minor time doubling back to check a code). Mostly okay through the start of the next loop, but well confused by the hill at 21, mental, and was rejoined by Felly & Duncan Birtwistle here. Got through the next few fine as well, nothing of note, some slightly different gaffles.
Myself & Felly then almost caught Mikey right at the end, which meant I handed over in the group fighting for bronze with 3rd, 4th, 5th & 6th there.
I was handing over to Jonny, so he did the business and secured us Bronze, and left us not all that far off the front 2 either.
A really nice little tricky area, great fun altogether. Scrappy early on, with ankle and that, obviously not a special time, but jaysus to be honest I was delighted to get around it respectably. Had really ruled out all our hopes before my run when I thought I wouldn't manage more than a jog.
In the end, given the circumstances, a great team result I think. Not sure when Heriot Watt will get another shot at a BUCS relay medal.
Results
Having had my swollen ankle beaten around by the terrain yesterday, as the day (and night) progressed, it proceeded to get considerably worse, and walking in the morning was a right struggle. Hobbled around the arena, and got a really shitty warm up done, where hobbling seemed sore, but manageable, but going at any speed didn't.
When the time came, I just took a heap of drugs, lathered the ankle in ibuprofen gel, and adrenaline did the rest.
Will had done mostly well, but a rough last loop meant I was going out behind the main group, maybe 7th / 8th. Got going and was still hobbling a bit for the first few controls, but running nonetheless, and I kind of figured being clean was the more important part on this area. Still, I was scrappy on 1 (going to #17), very scrappy on 3, and scrappy again on 4.
Coming into 5 Felly had pretty much caught 75sec on me. Still, he decided we were going straight to 6, so I just tagged along. The boy was fair fluid through the forest, and I still had a minor hobble so keeping up was a right struggle. Some brambles, and a couple of tracks later, we were together going up the hill to 6, so we compared codes, and had the same next 6, delightful.
My ankle was starting to loosen up, so I just made sure I tried to keep up, the navigation was easy, but it was even easier with Felly doing most of it for me. Into 12 I had to take over because his team number covered the circle, this was fine, and then we parted ways.
Mostly okay through the remainder until the spectator (despite losing some minor time doubling back to check a code). Mostly okay through the start of the next loop, but well confused by the hill at 21, mental, and was rejoined by Felly & Duncan Birtwistle here. Got through the next few fine as well, nothing of note, some slightly different gaffles.
Myself & Felly then almost caught Mikey right at the end, which meant I handed over in the group fighting for bronze with 3rd, 4th, 5th & 6th there.
I was handing over to Jonny, so he did the business and secured us Bronze, and left us not all that far off the front 2 either.
A really nice little tricky area, great fun altogether. Scrappy early on, with ankle and that, obviously not a special time, but jaysus to be honest I was delighted to get around it respectably. Had really ruled out all our hopes before my run when I thought I wouldn't manage more than a jog.
In the end, given the circumstances, a great team result I think. Not sure when Heriot Watt will get another shot at a BUCS relay medal.
Results
Saturday Mar 18, 2017 #
7 AM
Running 20:07 [2] 4.29 km (4:41 / km) +21m 4:35 / km
Morning leg-loosener and achilles tester.
Achilles there, but not sore. Legs fresh enough.
Achilles there, but not sore. Legs fresh enough.
12 PM
Running 13:29 [2] 2.59 km (5:13 / km) +21m 5:01 / km
shoes: inov8 X-Talon 190 (Mar '17)
Orienteering 1:12:22 [4] 11.73 km (6:10 / km) +392m 5:17 / km
23c shoes: inov8 X-Talon 190 (Mar '17)
BUCS Individual - 17th
Started the racing moving well enough, but got caught in shite on 4, and didn't see the control on 5, which cost me maybe 90s between them. Ali had just gone past me when I missed 5 which was a shame, I then took the low-ish route. Got into 6 just behind Ali which was a pleasant surprise, and got slightly ahead on a better line leaving it.
Dane went through me at this point, and I could keep sight of him for a while, but only maybe halfway to 9. Was surprised not to have Ali catch me properly again until 10 or so.
This area was really rocky and I could feel the terrain beating me around a bit. I could feel my achilles was tight too, it wasn't particularly sore, but it was taking a lot of my energy.
Bit of a miss on 11, and climbed up to 12 & 13 with Ali going away a little bit. Punching 13 I was pretty tired now, and my lower leg felt a bit beaten up. Ali got a decent gap, and once I hit the open I could see him, but he was well gone.
Ran out the rest of the course, but couldn't get shifting properly with my foot and achilles & some stitching, however wasn't incredibly slow either.
Not really a great day out. Probably only lost 2:30mins or so, but definitely a bad day physically with little strength too, not helped by the rocky patch.
Cool to race, and a nice area, but a shame not to be racing up to scratch really. Very early season at least, and if I can shake these niggles that'll help.
Results
Started the racing moving well enough, but got caught in shite on 4, and didn't see the control on 5, which cost me maybe 90s between them. Ali had just gone past me when I missed 5 which was a shame, I then took the low-ish route. Got into 6 just behind Ali which was a pleasant surprise, and got slightly ahead on a better line leaving it.
Dane went through me at this point, and I could keep sight of him for a while, but only maybe halfway to 9. Was surprised not to have Ali catch me properly again until 10 or so.
This area was really rocky and I could feel the terrain beating me around a bit. I could feel my achilles was tight too, it wasn't particularly sore, but it was taking a lot of my energy.
Bit of a miss on 11, and climbed up to 12 & 13 with Ali going away a little bit. Punching 13 I was pretty tired now, and my lower leg felt a bit beaten up. Ali got a decent gap, and once I hit the open I could see him, but he was well gone.
Ran out the rest of the course, but couldn't get shifting properly with my foot and achilles & some stitching, however wasn't incredibly slow either.
Not really a great day out. Probably only lost 2:30mins or so, but definitely a bad day physically with little strength too, not helped by the rocky patch.
Cool to race, and a nice area, but a shame not to be racing up to scratch really. Very early season at least, and if I can shake these niggles that'll help.
Results
Running 14:51 [1] 2.36 km (6:18 / km) +28m 5:57 / km
shoes: inov8 X-Talon 190 (Mar '17)
Friday Mar 17, 2017 #
Note
(rest day)
Thursday Mar 16, 2017 #
6 AM
Running 9:40 [2] 1.82 km (5:18 / km) +19m 5:02 / km
Strength and Conditioning 1:10:00 [2]
Standard warm up, activation, mobility, stretching, hurdles drills.
Added quite a bit of achilles work.
Main session, skipped bulgarians, and reduced weights otherwise.
3 x 5 OH Squat @ 25kg
3 x 5 Bench press @ 30, 35, 40kg.
3 x (6+6) OH MB walking lunge @ 10kg.
3 x {10 TRX row, 10 MB Slam, 10+10 paloff press}
Unhampered by the 9:15 lab, actually probably got more than usual done.
Added quite a bit of achilles work.
Main session, skipped bulgarians, and reduced weights otherwise.
3 x 5 OH Squat @ 25kg
3 x 5 Bench press @ 30, 35, 40kg.
3 x (6+6) OH MB walking lunge @ 10kg.
3 x {10 TRX row, 10 MB Slam, 10+10 paloff press}
Unhampered by the 9:15 lab, actually probably got more than usual done.
Running 29:15 [2] 5.72 km (5:07 / km) +134m 4:35 / km
Went for lap of the seat with Mark, achilles started seizing up at the top, so had to turn back. Not ideal, but loosened a little on the way home.
Will have to just take a rest tomorrow, 48hrs off and hope for the best for BUCS.
Will have to just take a rest tomorrow, 48hrs off and hope for the best for BUCS.
Wednesday Mar 15, 2017 #
2 PM
Running 1:01:24 [2] 11.88 km (5:10 / km) +235m 4:42 / km
Nice run with a few of the boys.
Achilles was seizing up a little on blackford, so eased off, and cut back early with Carcas, rather than the intended 2hrs. Was feeling alright again towards the end, but best be safe for a day or two, and can just write it off as little taper for BUCS anyway.
Cracking day, even a little bit of taps aff.
Achilles was seizing up a little on blackford, so eased off, and cut back early with Carcas, rather than the intended 2hrs. Was feeling alright again towards the end, but best be safe for a day or two, and can just write it off as little taper for BUCS anyway.
Cracking day, even a little bit of taps aff.
6 PM
Strength and Conditioning 10:00 [1]
Tuesday Mar 14, 2017 #
5 PM
Running 17:28 [2] 3.32 km (5:16 / km) +4m 5:14 / km
shoes: inov8 F-Lite 195 (Mar '17)
small injection to catch Euzie tempo-ing, but had to leave him go again.
Running 15:44 3.75 km (4:12 / km) +5m 4:10 / km
shoes: inov8 F-Lite 195 (Mar '17)
EUOC speed - 4x 800m [2min]
Shorter session than most will be I think, due to BUCs this weekend.
Running a bit better than I expected. Everyone started a bit hard, and inevitably died off a bit, myself included.
Still, happy with the session. Times are good, although feel the reps are probably slightly short (the gps looks fairly inaccurate over this loop), but probably made up for a bit by the bumpy surface.
Times: 2.22, 2.23, 2.27, 2.30.
Shorter session than most will be I think, due to BUCs this weekend.
Running a bit better than I expected. Everyone started a bit hard, and inevitably died off a bit, myself included.
Still, happy with the session. Times are good, although feel the reps are probably slightly short (the gps looks fairly inaccurate over this loop), but probably made up for a bit by the bumpy surface.
Times: 2.22, 2.23, 2.27, 2.30.
Running 28:59 [2] 5.35 km (5:25 / km) +66m 5:06 / km
shoes: inov8 F-Lite 195 (Mar '17)
jogged Niklas off - then back to meet the guys, and basically a longer warm down home via sneaky snips on dalkeith road.
Monday Mar 13, 2017 #
Note
fully-clothed.
positive.
positive.
4 PM
Running 54:41 11.28 km (4:51 / km) +276m 4:19 / km
Pre-gym
Got out with Will for a little loop, as razzy as the hills allowed. Then joined Carcas and Jack a little late for an easier pace, and a pleasantly surprising guest appearance from Stephen.
Nice loops, good to get something somewhat hilly.
Got out with Will for a little loop, as razzy as the hills allowed. Then joined Carcas and Jack a little late for an easier pace, and a pleasantly surprising guest appearance from Stephen.
Nice loops, good to get something somewhat hilly.
Strength and Conditioning 1:00:00 [2]
Standard new weirder stuff.
Main sessions:
3 x {10x accelerations, 5+5 band-resisted step ups, 10x 60kg hip thrust}
3 x {5+5 SL squat, 5+5 SA MB throw, 5+5 diag MB kneel throw, 8 x 5kg deadbugs, 5 x 20kg push ups}
Accelerations are kind of fun, but 30 of them is a heap.
Feeling pretty tired as it went on.
(MB: med ball, SA: single arm, SL: single leg).
Main sessions:
3 x {10x accelerations, 5+5 band-resisted step ups, 10x 60kg hip thrust}
3 x {5+5 SL squat, 5+5 SA MB throw, 5+5 diag MB kneel throw, 8 x 5kg deadbugs, 5 x 20kg push ups}
Accelerations are kind of fun, but 30 of them is a heap.
Feeling pretty tired as it went on.
(MB: med ball, SA: single arm, SL: single leg).
Running 10:20 [2] 2.19 km (4:43 / km) +29m 4:25 / km
home via Dan's
Sunday Mar 12, 2017 #
12 PM
Running 15:00 [2] 2.85 km (5:16 / km)
shoes: inov8 X-Talon 190 (Mar '17)
Orienteering 1:05:24 [5] 11.71 km (5:35 / km) +95m 5:22 / km
29c shoes: inov8 X-Talon 190 (Mar '17)
CompassSport Cup heat - Brown
Started out assessing how I was feeling after last night. Concluded mostly alright, and orienteering okay. Took the straight-ish route on the long leg to 6, made a right mess of it, confused myself, and dropped a minute or maybe a little more, and apparently around was quicker, with a few of the boys near 3mins quicker, albeit running faster.
The Masson-Mobile came right by me on the way to 7. Kept sight up to 11 or so, at which point I started to catch Calum, and did so at 12. So solo through the next part, and surprised to see Ali heading back to 14 as I went to 15.
Caught sight of the wrong wee hill at 16 though, dropped a minute or so, and when I came back in Calum & Ali were just arriving. This little train did decent work through the rough stuff, good shifting from Calum at the front.
We hit the track and Ali was motoring again, kept close, and in the terrain I could hold my own, and stuck with Ali for 19-20-21-22, took the lead on for 23-24-25, and then he went by again, and that was that, couldn't get anywhere near his pace on the track to 27. The little section with him though definitely gave the mind a wee boost.
Summary: A couple of annoying mistakes on 6 & 16, otherwise mostly clean. Really struggling to match the lads' pace on tracks, but much better in the rougher terrain, definitely helps with others around to push you though,
Results
Started out assessing how I was feeling after last night. Concluded mostly alright, and orienteering okay. Took the straight-ish route on the long leg to 6, made a right mess of it, confused myself, and dropped a minute or maybe a little more, and apparently around was quicker, with a few of the boys near 3mins quicker, albeit running faster.
The Masson-Mobile came right by me on the way to 7. Kept sight up to 11 or so, at which point I started to catch Calum, and did so at 12. So solo through the next part, and surprised to see Ali heading back to 14 as I went to 15.
Caught sight of the wrong wee hill at 16 though, dropped a minute or so, and when I came back in Calum & Ali were just arriving. This little train did decent work through the rough stuff, good shifting from Calum at the front.
We hit the track and Ali was motoring again, kept close, and in the terrain I could hold my own, and stuck with Ali for 19-20-21-22, took the lead on for 23-24-25, and then he went by again, and that was that, couldn't get anywhere near his pace on the track to 27. The little section with him though definitely gave the mind a wee boost.
Summary: A couple of annoying mistakes on 6 & 16, otherwise mostly clean. Really struggling to match the lads' pace on tracks, but much better in the rougher terrain, definitely helps with others around to push you though,
Results
Running 15:38 [1] 2.57 km (6:05 / km) +4m 6:03 / km
shoes: inov8 X-Talon 190 (Mar '17)
warm down and chats with Ali Masson
Saturday Mar 11, 2017 #
11 AM
Orienteering 43:02 [2] 6.14 km (7:00 / km) +128m 6:21 / km
30c shoes: inov8 X-Talon 190 (Mar '17)
O-training in Corizon
4 loops starting in different places, with jogs between. Mostly either a bit slippery or scrappy, but still nice to be out orienteering - and the third area was very nice I thought.
Mass started on the 4th, but after debate on a few controls, I got rightly confused at the last and Mikey & Euzie took me easy.
4 loops starting in different places, with jogs between. Mostly either a bit slippery or scrappy, but still nice to be out orienteering - and the third area was very nice I thought.
Mass started on the 4th, but after debate on a few controls, I got rightly confused at the last and Mikey & Euzie took me easy.
1 PM
Orienteering 12:39 [1] 1.53 km (8:16 / km) +99m 6:15 / km
5c shoes: inov8 X-Talon 190 (Mar '17)
hanging
Orienteering 24:42 [5] 3.64 km (6:47 / km) +181m 5:26 / km
29c shoes: inov8 X-Talon 190 (Mar '17)
Mass start relay training.
One man relay style, with cracking gaffling from Nixon.
Map was a nice little forest sprint area at 1:4000, with a map flip giving 2 loops of ~12mins each. Really nice little area, decent forest, very enjoyable.
Steady on the flats & descents, trying to keep in control, but tough oul climbs meant I was working hard up the hills.
Started pretty well on 1 and got a better line to 2 than Mikey, so was in front. But slipped up, on the wrong side of the spur to 3, so ended up in a little train behind Sasha, Euzie & Mikey. Split a bit at 5, and I ended up running with Sasha through to 9 or 10, when the two of us split and I was on my own. Navigated alright, had a small miss on 13, and coming into the map flip Tim, Mikey and Euzie came by me, and Felly closing in shortly after.
Was solo for the rest of the course, navigated fine for the most part, small miss on 19, and bigger on 22, but otherwise got round okay. Had done the slightly shorter gaffles on the first loop, so people got away on the 2nd loop, and was chasing Mikey some of the way home, but had the nicer final gaffle, without the whopper climb to finish.
Finished in 5th, about 2mins down on Sasha and Tim, and 1min or so on Felly & Ali. Not totally clean, but not bad, happy enough.
Still probably one of the best relay training sessions I've ever done.
One man relay style, with cracking gaffling from Nixon.
Map was a nice little forest sprint area at 1:4000, with a map flip giving 2 loops of ~12mins each. Really nice little area, decent forest, very enjoyable.
Steady on the flats & descents, trying to keep in control, but tough oul climbs meant I was working hard up the hills.
Started pretty well on 1 and got a better line to 2 than Mikey, so was in front. But slipped up, on the wrong side of the spur to 3, so ended up in a little train behind Sasha, Euzie & Mikey. Split a bit at 5, and I ended up running with Sasha through to 9 or 10, when the two of us split and I was on my own. Navigated alright, had a small miss on 13, and coming into the map flip Tim, Mikey and Euzie came by me, and Felly closing in shortly after.
Was solo for the rest of the course, navigated fine for the most part, small miss on 19, and bigger on 22, but otherwise got round okay. Had done the slightly shorter gaffles on the first loop, so people got away on the 2nd loop, and was chasing Mikey some of the way home, but had the nicer final gaffle, without the whopper climb to finish.
Finished in 5th, about 2mins down on Sasha and Tim, and 1min or so on Felly & Ali. Not totally clean, but not bad, happy enough.
Still probably one of the best relay training sessions I've ever done.
Running 17:19 [1] 2.59 km (6:42 / km) +62m 5:59 / km
shoes: inov8 X-Talon 190 (Mar '17)
Friday Mar 10, 2017 #
7 PM
Running 45:47 [2] 9.69 km (4:43 / km) +155m 4:22 / km
Easy day, easy run. Included some short strides on the way home.
Legs were happy for it, glutes, and hamstrings still a bit tight from gym though.
Legs were happy for it, glutes, and hamstrings still a bit tight from gym though.
Thursday Mar 9, 2017 #
7 AM
Strength and Conditioning 1:10:00 [2]
Standard circuit gym exercises & hurdles drills. A lot of hip & glute work.
Haven't don't single leg hurdles before though actually.
Main session:
2 x 5 OH Squat @ 35, 40kg
3 x 5 Bulgarian split squat @ 40kg
3 x 5 bench press @ 35, 40, 45kg.
Haven't don't single leg hurdles before though actually.
Main session:
2 x 5 OH Squat @ 35, 40kg
3 x 5 Bulgarian split squat @ 40kg
3 x 5 bench press @ 35, 40, 45kg.
5 PM
Running 1:54:38 18.03 km (6:22 / km) +795m 5:13 / km
A more successful attempt at Tuesday's run.
Longish on the seat, incl. 6 x 3min hills [3min] in the middle.
Legs a bit tired setting off, from the gym, but wanted to catch the daylight. once I got moving I was feeling alright though, so figured I was able for it, and then for the most part feeling good.
Climbing better and feeling a bit stronger the past few days, pretty positive.
Hill reps went alright - not getting quite as far as when with EUOC, but still a solid session off tired legs.
Tired tired legs towards the end. Think they've earned an easy day tomorrow.
Longish on the seat, incl. 6 x 3min hills [3min] in the middle.
Legs a bit tired setting off, from the gym, but wanted to catch the daylight. once I got moving I was feeling alright though, so figured I was able for it, and then for the most part feeling good.
Climbing better and feeling a bit stronger the past few days, pretty positive.
Hill reps went alright - not getting quite as far as when with EUOC, but still a solid session off tired legs.
Tired tired legs towards the end. Think they've earned an easy day tomorrow.
Wednesday Mar 8, 2017 #
2 PM
Running 1:50:03 [2] 20.29 km (5:25 / km) +484m 4:51 / km
Went down to DVC, was a few minutes late, but was surprised to find the group had already gone, and even more surprised I hadn't passed them on their way to Blackford.
Briefly considered they'd gone to the seat, but doubled back to search Blackford & braids. Alas, no luck. Judging by route mustn't have been far behind Tim & Ali.
Wasn't really prepped mentally for a solo long run, so it was a bit of effort early on, and the weather turned a bit grim after halfway. But as it went on I realised I was feeling alright and started to enjoy it more.
I reckon it's good for you to do some of your long runs solo anyway, even if this wasn't all that long.
Briefly considered they'd gone to the seat, but doubled back to search Blackford & braids. Alas, no luck. Judging by route mustn't have been far behind Tim & Ali.
Wasn't really prepped mentally for a solo long run, so it was a bit of effort early on, and the weather turned a bit grim after halfway. But as it went on I realised I was feeling alright and started to enjoy it more.
I reckon it's good for you to do some of your long runs solo anyway, even if this wasn't all that long.
Tuesday Mar 7, 2017 #
5 PM
Running 1:00:30 [2] 10.02 km (6:02 / km) +296m 5:16 / km
Went out early to do a hilly warmup. Had a few more climbs in mind, but emergency killingfield pit-stop soiled those plans. Then joined the crew for hill reps, but couldn't stomach those so just jogged home with Will.
Bit annoying, but will hopefully get a decent run tomorrow, and might see about hill reps on Thursday instead. On the positive, no feeling from the achilles on any incline, despite minor concerns.
Bit annoying, but will hopefully get a decent run tomorrow, and might see about hill reps on Thursday instead. On the positive, no feeling from the achilles on any incline, despite minor concerns.
Monday Mar 6, 2017 #
4 PM
Running 29:29 7.16 km (4:07 / km) +26m 4:02 / km
pre-gym
steady on the meadows with Euzie & JLeitch
steady on the meadows with Euzie & JLeitch
Strength and Conditioning 30:00 [2]
short handy session to get used to new exercises.
Running 9:33 [1] 1.71 km (5:35 / km) +34m 5:04 / km
Sunday Mar 5, 2017 #
11 AM
Running 1:00:13 [2] 10.33 km (5:50 / km) +330m 5:02 / km
V easy pine forest with Clo
No better cure for a hangover.
This route used to take longer.
No better cure for a hangover.
This route used to take longer.
Saturday Mar 4, 2017 #
9 AM
Running 30:34 [1] 5.72 km (5:21 / km) +49m 5:07 / km
v easy shakeout with Clo round bushy.
incl. 2 small hill "sprints"
Guest appearances from Ruairí Long, Hazel Thompson, and Phillip & Hilary Brennan.
incl. 2 small hill "sprints"
Guest appearances from Ruairí Long, Hazel Thompson, and Phillip & Hilary Brennan.
12 PM
Running 16:10 [2] 3.05 km (5:18 / km) +26m 5:05 / km
Running 25:17 [5] 6.85 km (3:41 / km) +98m 3:27 / km
Intervarsity XC - 50th
Good to run in Abbotstown, nice area, tough course, with some gradual hills, and a lot of mud.
Originally had an bit of a goal at top 6 UCD, but knew from the team sheet that it was strong, and that was unlikely.
Started semi-conservatively, hoping to move up as it went on, but got a bit stuck in that gear and couldn't really move through.
Felt like I had another gear I should have been running in for at least the last lap, but just couldn't get into it.
Didn't seem like the worst run, but would have liked to run better. Came 33rd last year, not sure if it was a stronger field this year or I just ran worse.
About a minute behind Eoin, and think I was 10th UCD. A bit disappointed, but also don't really know what to make of it.
Good to run in Abbotstown, nice area, tough course, with some gradual hills, and a lot of mud.
Originally had an bit of a goal at top 6 UCD, but knew from the team sheet that it was strong, and that was unlikely.
Started semi-conservatively, hoping to move up as it went on, but got a bit stuck in that gear and couldn't really move through.
Felt like I had another gear I should have been running in for at least the last lap, but just couldn't get into it.
Didn't seem like the worst run, but would have liked to run better. Came 33rd last year, not sure if it was a stronger field this year or I just ran worse.
About a minute behind Eoin, and think I was 10th UCD. A bit disappointed, but also don't really know what to make of it.
Running 12:56 [2] 2.61 km (4:57 / km) +5m 4:54 / km
Friday Mar 3, 2017 #
1 PM
Running 19:16 [2] 4.02 km (4:48 / km) +31m 4:37 / km
(rest day)
Easy test jog.
Achilles pretty much no feeling, although I can tell it's still got a small bit of tightness, so not out of the water just yet.
Should be all good to run cross country tomorrow though.
Achilles pretty much no feeling, although I can tell it's still got a small bit of tightness, so not out of the water just yet.
Should be all good to run cross country tomorrow though.
Thursday Mar 2, 2017 #
7 AM
Strength and Conditioning 1:10:00 [3]
Mobility, stretching, etc.
2 x 5 SL box bridge
2 x 5 Sumo squat
2 x 5 SL box squat
10 KB swings
eccentric drops & calf raises
hurdle drills
replaced jumping with some spinning due to Achilles
3 x 5 OH Squat @ 25, 30, 35kg.
3 x 5 Bulgarian split squat @ 35, 35, 40kg.
3 x 5 Bench press @ 32.5, 40, 45kg.
3 x 12 double arm row.
wee bit of core.
No serious weights, so not dying after, muscles have that nice tired feeling.
2 x 5 SL box bridge
2 x 5 Sumo squat
2 x 5 SL box squat
10 KB swings
eccentric drops & calf raises
hurdle drills
replaced jumping with some spinning due to Achilles
3 x 5 OH Squat @ 25, 30, 35kg.
3 x 5 Bulgarian split squat @ 35, 35, 40kg.
3 x 5 Bench press @ 32.5, 40, 45kg.
3 x 12 double arm row.
wee bit of core.
No serious weights, so not dying after, muscles have that nice tired feeling.
Wednesday Mar 1, 2017 #
5 PM
Spinning 1:10:00 [2]
With Scran, and Laura for a bit.
Achilles feeling better for it.
Achilles feeling better for it.
11 PM
Strength and Conditioning 10:00 [3]