Training Log Archive: ColmMIn the 7 days ending Sep 1, 2013:
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Sunday Sep 1, 2013 #
10 AM
Running 48:56 10.1 km (4:51 / km) +265m 4:17 / km
shoes: Inov8 X-Talon 212 - 2013
Earlyish run for me.
Was looking to do 7-8km, and hoping to run reasonably quickly. But I overshot a little, ran 10km, and with more climb than I anticipated the pace was a little slower.
Nice though, around the roads of Trevignan.
Was looking to do 7-8km, and hoping to run reasonably quickly. But I overshot a little, ran 10km, and with more climb than I anticipated the pace was a little slower.
Nice though, around the roads of Trevignan.
4 PM
Running warm up/down 5:12 [1] 0.8 km (6:30 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 1:02:24 [2] 5.29 km (11:48 / km) +175m 10:07 / km
shoes: Inov8 X-Talon 212 - 2013
Felt pretty alright actually given everything so far this week. Legs are just much more able for training these days, which is cool.
Chilled the session though. Enjoyable. Orienteering has gotten a lot better too as the week's gone on (or this map's just easier), little vague in places, but mostly controlled navigation.
Hairy on 1, and miss on 8. Also poor miss on 15, mistaken by all the paths.
Map!
Chilled the session though. Enjoyable. Orienteering has gotten a lot better too as the week's gone on (or this map's just easier), little vague in places, but mostly controlled navigation.
Hairy on 1, and miss on 8. Also poor miss on 15, mistaken by all the paths.
Map!
Saturday Aug 31, 2013 #
1 PM
Running warm up/down 7:07 [1] 1.01 km (7:03 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 1:08:57 [2] 5.78 km (11:56 / km) +150m 10:34 / km
shoes: Inov8 X-Talon 212 - 2013
Ran a control pick with Cillín. Felled in places and not gorgeous terrain, but we were pretty focussed on orienteering. I was much more concentrated on having plans and watching my compass.
For the route back we had little tags which was a nice change. Went pretty well overall, much happier with this!
The area for the course back was the nicest so far. Open forest with better runnability towards the end. Nicer visibility overall, but still quite slow early on
Map!
For the route back we had little tags which was a nice change. Went pretty well overall, much happier with this!
The area for the course back was the nicest so far. Open forest with better runnability towards the end. Nicer visibility overall, but still quite slow early on
Map!
4 PM
Running warm up/down 7:34 [1] 1.11 km (6:49 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 36:53 [4] 4.15 km (8:53 / km) +200m 7:10 / km
shoes: Inov8 X-Talon 212 - 2013
WOC Middle Final course (part of).
Nicest map so far. Detailed contour area with hills, but good runnability and visibility. Detailed, but manageable.
Good race!! This terrain was the nicest so far, and I was really enjoying it so I wanted to try and run at an alright pace. Still, the map is too hard and rocky to run fast, but this was good! The map is cool and my pace was decent.
Really good race! Got the rhythm, and a really nice flow. Was aiming for the track south of 7, so made a 30-45s miss here by missing it, but I relocated on some small opens and was back into it. Really nice downhill legs from 7-10.
Probably a bit tired from the last few days, but was running quickly enough. Was making nice plans, watching compass, and knowing where I was. Focus was just good, which is key in this terrain.
Map!
Nicest map so far. Detailed contour area with hills, but good runnability and visibility. Detailed, but manageable.
Good race!! This terrain was the nicest so far, and I was really enjoying it so I wanted to try and run at an alright pace. Still, the map is too hard and rocky to run fast, but this was good! The map is cool and my pace was decent.
Really good race! Got the rhythm, and a really nice flow. Was aiming for the track south of 7, so made a 30-45s miss here by missing it, but I relocated on some small opens and was back into it. Really nice downhill legs from 7-10.
Probably a bit tired from the last few days, but was running quickly enough. Was making nice plans, watching compass, and knowing where I was. Focus was just good, which is key in this terrain.
Map!
Friday Aug 30, 2013 #
1 PM
Running warm up/down 9:34 [1] 1.25 km (7:39 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 1:01:25 [2] 5.05 km (12:10 / km) +100m 11:04 / km
shoes: Inov8 X-Talon 212 - 2013
WOC 2011 Middle Qual - Men C
Started this course alright. Solid enough number 1 and 2. 2 was a little tricky but the rest was easy enough. 3 was fine on the track. But 4 was tricky, I walked the whole way, and without controls I was still uncertain, but after hitting the path I got more confident.
Easyish controls from 5-9, no bother. But my body felt a bit tired after the last few days. Legs grand, but I wasn't really up for it, so I just chilled the whole way back. Wasn't concentrating enough to 10, and missed my path (non-existent?), ended up skipping 10 and 11, and just going home.
Cillín stopped after 7 and Conor after 4 cos of his knee.
Conor shadowed me though for 1 and 2 which maybe made me run a little quicker.
Had planned another course, but I decided i was going to skip it and chill a bit today.
Map
Started this course alright. Solid enough number 1 and 2. 2 was a little tricky but the rest was easy enough. 3 was fine on the track. But 4 was tricky, I walked the whole way, and without controls I was still uncertain, but after hitting the path I got more confident.
Easyish controls from 5-9, no bother. But my body felt a bit tired after the last few days. Legs grand, but I wasn't really up for it, so I just chilled the whole way back. Wasn't concentrating enough to 10, and missed my path (non-existent?), ended up skipping 10 and 11, and just going home.
Cillín stopped after 7 and Conor after 4 cos of his knee.
Conor shadowed me though for 1 and 2 which maybe made me run a little quicker.
Had planned another course, but I decided i was going to skip it and chill a bit today.
Map
5 PM
Running 45:23 [2] 7.51 km (6:03 / km)
shoes: Inov8 X-Talon 212 - 2013
Went out to the cliff-tops and the glass floor building. Cool looking out over everything, nice spot for our lunch.
Then Cillin and I ran a light jog back down the mountain to the house. Took a wider trail that we had planned on taking last night only for it being too late. Enjoyable jog though.
Then Cillin and I ran a light jog back down the mountain to the house. Took a wider trail that we had planned on taking last night only for it being too late. Enjoyable jog though.
Thursday Aug 29, 2013 #
2 PM
Running warm up/down 2:54 [1] 0.31 km (9:21 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 21:02 [5] 4.02 km (5:14 / km)
shoes: Inov8 X-Talon 212 - 2013
WOC Sprint 2011 Qual - Men A
Was using a black and white map from a photocopier, and some parts of the terrain were a bit worse / different to the map from the real qualification. Had to hop a gate in the last loop, and there were loads of thorns on the way to 2.
Still, not a great run. Wasn't running as fast as I'd have liked, quite slowly. But also poor flow and stuff because of the map. Not sure about routes, but I was happy enough to be honest.
Slow time. Holmberg did 15:09. But I think without black and white, and with a proper race I would do about 18mins, my pace is quite obviously slow here. It didn't feel like intensity 5, but I was planning on running fast.
Sprint training to be done!
Course is with Scott Fraser's routes drawn in too.
Map
Was using a black and white map from a photocopier, and some parts of the terrain were a bit worse / different to the map from the real qualification. Had to hop a gate in the last loop, and there were loads of thorns on the way to 2.
Still, not a great run. Wasn't running as fast as I'd have liked, quite slowly. But also poor flow and stuff because of the map. Not sure about routes, but I was happy enough to be honest.
Slow time. Holmberg did 15:09. But I think without black and white, and with a proper race I would do about 18mins, my pace is quite obviously slow here. It didn't feel like intensity 5, but I was planning on running fast.
Sprint training to be done!
Course is with Scott Fraser's routes drawn in too.
Map
7 PM
Running 2:38:05 [2] 17.93 km (8:49 / km) +850m 7:08 / km
shoes: Inov8 X-Talon 212 - 2013
Run with Cillín from the house up to the top of the mountains. Crazy climb. took way longer than I expected as it was only about 4.3km up. And we were 75mins ish. We ran about 25mins up until it got too steep and we were reduced to a walk for essentially the rest of the climb.
Just as we summitted, darkness had descended. We decided realistically we weren't going to be able to take the forest trails back down as well. So, we were forced to go a long way out of our way to take the main road back down. And do a crazy, spontaneous, adventurous, fun run. And boyyy it was fun!
Very enjoyable long run back with Cillín, using night-adjusted eyes to follow the road as we came down over Aix-Les-Bains.
Cool stuff.
Crazzzy climb though. Tougher than Donard!
Just as we summitted, darkness had descended. We decided realistically we weren't going to be able to take the forest trails back down as well. So, we were forced to go a long way out of our way to take the main road back down. And do a crazy, spontaneous, adventurous, fun run. And boyyy it was fun!
Very enjoyable long run back with Cillín, using night-adjusted eyes to follow the road as we came down over Aix-Les-Bains.
Cool stuff.
Crazzzy climb though. Tougher than Donard!
Wednesday Aug 28, 2013 #
3 PM
Orienteering 1:33:20 [3] 9.2 km (10:09 / km) +250m 8:56 / km
shoes: Inov8 X-Talon 212 - 2013
Coool training. No controls and I lost contact about halfway to 3 and spent a lot of time searching. It was poor, unfortunately. Couldn't relocate and ran up to the track, missed 4 so I'd catch the guys.
Was happy with 1 and 2 though.
Got going on the 2nd course and I was navigating really well, not amazing orienteering to 6, but I relocated on the track and was very clean through the rest of the course, was happy with it! :)
Unfortunately paused my garmin at 5, and only realised at 7, I've drawn in my routes though.
Pace felt decent too, but all that faffing at 3 wasted a load of time and killed the pace I think. Plus all the uphill to 4...
It isn't fast terrain anyway, very slow, but it was nicer today, still rocky and quite a dense forest filled with branchy trees but you could run more on this map.
Map
Was happy with 1 and 2 though.
Got going on the 2nd course and I was navigating really well, not amazing orienteering to 6, but I relocated on the track and was very clean through the rest of the course, was happy with it! :)
Unfortunately paused my garmin at 5, and only realised at 7, I've drawn in my routes though.
Pace felt decent too, but all that faffing at 3 wasted a load of time and killed the pace I think. Plus all the uphill to 4...
It isn't fast terrain anyway, very slow, but it was nicer today, still rocky and quite a dense forest filled with branchy trees but you could run more on this map.
Map
6 PM
Running warm up/down 2:12 [1] 0.3 km (7:20 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 53:26 [3] 5.3 km (10:05 / km) +150m 8:50 / km
shoes: Inov8 X-Talon 212 - 2013
Thought the women had been pretty poor in the relay back in 2011. Loads of mistakes. So I thought I'd have a go at their time. And I took it as a bit of a race. But it's not exactly easy to race here. More respect goes out to female orienteers now, that course was harrrd. Looks like an easy course, but it's just vague as hell.
Started alright, but lost contact on the way to 2, and found it hard to regain proper concentration after that. Some more felled areas and fallen trees than in 2011, but not too bad for the most part. Pushed me offline to 2 and 12 though!!
Enjoyed it, but didn't find all the controls (no controls makes it harder), but pretty close I think on all. Did a Kauppi to 2 though, so I never got near it. Crazy how I did it, thought I was close too...
Map
Started alright, but lost contact on the way to 2, and found it hard to regain proper concentration after that. Some more felled areas and fallen trees than in 2011, but not too bad for the most part. Pushed me offline to 2 and 12 though!!
Enjoyed it, but didn't find all the controls (no controls makes it harder), but pretty close I think on all. Did a Kauppi to 2 though, so I never got near it. Crazy how I did it, thought I was close too...
Map
Running warm up/down 1:45 [1] 0.27 km (6:29 / km)
shoes: Inov8 X-Talon 212 - 2013
Tuesday Aug 27, 2013 #
4 PM
Orienteering 45:43 [2] 4.12 km (11:06 / km) +80m 10:07 / km
shoes: Inov8 X-Talon 212 - 2013
France training day 1!
Much tougher underfoot and running than I expected. Nice, and not too tricky in places, but very hard in others. Map got soaked and disintegrated long before the end so i had to turn back. Some poor mistakes on 6 and 7! No idea where I was.
Map
Much tougher underfoot and running than I expected. Nice, and not too tricky in places, but very hard in others. Map got soaked and disintegrated long before the end so i had to turn back. Some poor mistakes on 6 and 7! No idea where I was.
Map
Orienteering 56:08 [2] 4.98 km (11:16 / km) +80m 10:26 / km
shoes: Inov8 X-Talon 212 - 2013
France Training, course 2!
Tricky training. Started well enough, better than the first training. Silly mistake at 2, but otherwise going alright. Slowed down from 3 onwards as there were more fallen trees. Small path going to big track to 5 was non-existant. Fun, and better.
Was thinking about doing it all, but thought the others were back at the car, so just headed back.
Map
Tricky training. Started well enough, better than the first training. Silly mistake at 2, but otherwise going alright. Slowed down from 3 onwards as there were more fallen trees. Small path going to big track to 5 was non-existant. Fun, and better.
Was thinking about doing it all, but thought the others were back at the car, so just headed back.
Map
Monday Aug 26, 2013 #
11 AM
Running warm up/down 21:20 [1] 2.84 km (7:30 / km) +100m 6:23 / km
shoes: Aasics Gel-Fuji Racer (Blue)
Really easy jog with Clo and Niamh in hellfire. Just around a bit. stuck with Clodagh as Niamh went a bit ahead. They ran the downhill quickly enough, good for Clo to be getting used to running downhill fast.
My legs were crazy stiff after yesterday. My quads were just sore. Fine, but I could feel them a lot. Calves too. Be grand.
My legs were crazy stiff after yesterday. My quads were just sore. Fine, but I could feel them a lot. Calves too. Be grand.