Training Log Archive: ColmMIn the 7 days ending Sep 8, 2013:
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Sunday Sep 8, 2013 #
10 AM
Running warm up/down 4:47 [1] 0.69 km (6:56 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 2:18:24 [2] 16.68 km (8:18 / km) +500m 7:13 / km
shoes: Inov8 X-Talon 212 - 2013
Galway Training E2
Long distance training planned by c.hill. Was nice, enjoyable once more. I had always set out with the intention of doing it all, thinking my legs could get a bit tired towards the end, but hopefully not.
In the end, they were fine.
2 loops, one about 9km, and one about 5km.
I was about: 93:38 - 11.00km and 44:37 - 5.67km, for the two loops.
Started the first course with a control pick and then into some hills and lots of semi-long legs across the hill which took more concentration than expected due to the dodgy map quality. But mostly it was going pretty well. Doing alright on the hills, but feeling good on the nicer stuff on top, and moving alright. Had a small miss on 13, went over the correct hill and onto the next one, but it became obvious. Then 14 I took a poor route and lost a bit more. I was with Darren for a short section here, but on the way back to 17 I went high, as did Darren, and we both ended up too high. I was confused by the flat for a minute or two but relocated and got it okay. Back over though the map around 19 completely threw me. I couldn't make much sense of it and lost another 3mins or so. Expected Darren or someone to catch me but nope (turns out I think some people skipped this loop of the course). Back on top of the mountain for 20-22 was nice though and the downhill finish to the course was fine.
Some water from c.hill at the car park / map exchange and into course 2 and straight up the hill. Had been feeling alright and kept going up a reasonable amount of the hill to 1, down to 2, but back to 3 I mostly walked - it was a tough hill. Downhill to the final "spectator", and straight back over the hill for the last couple of controls. Felt tired now up the hill, but was okay once I got over, probably starting to slow a bit though.
Very nice Long training. Good open mountain with mixed nice / tough underfoot. Not too tricky but a decent course to make the most of a questionably mapped area.
Long distance training planned by c.hill. Was nice, enjoyable once more. I had always set out with the intention of doing it all, thinking my legs could get a bit tired towards the end, but hopefully not.
In the end, they were fine.
2 loops, one about 9km, and one about 5km.
I was about: 93:38 - 11.00km and 44:37 - 5.67km, for the two loops.
Started the first course with a control pick and then into some hills and lots of semi-long legs across the hill which took more concentration than expected due to the dodgy map quality. But mostly it was going pretty well. Doing alright on the hills, but feeling good on the nicer stuff on top, and moving alright. Had a small miss on 13, went over the correct hill and onto the next one, but it became obvious. Then 14 I took a poor route and lost a bit more. I was with Darren for a short section here, but on the way back to 17 I went high, as did Darren, and we both ended up too high. I was confused by the flat for a minute or two but relocated and got it okay. Back over though the map around 19 completely threw me. I couldn't make much sense of it and lost another 3mins or so. Expected Darren or someone to catch me but nope (turns out I think some people skipped this loop of the course). Back on top of the mountain for 20-22 was nice though and the downhill finish to the course was fine.
Some water from c.hill at the car park / map exchange and into course 2 and straight up the hill. Had been feeling alright and kept going up a reasonable amount of the hill to 1, down to 2, but back to 3 I mostly walked - it was a tough hill. Downhill to the final "spectator", and straight back over the hill for the last couple of controls. Felt tired now up the hill, but was okay once I got over, probably starting to slow a bit though.
Very nice Long training. Good open mountain with mixed nice / tough underfoot. Not too tricky but a decent course to make the most of a questionably mapped area.
8 PM
Running 51:12 [2] 10.04 km (5:06 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Back in Dublin!
Texted Cillín (now that he's moved in nearby), and asked if he wanted to do an easy run this evening. He said he'd already run today but he might be up for it.
Anyway, he turned up so we went for a jog and I gave him a "friendly tour of the area". Nice jog.
Legs actually feeling very fresh.
Been a bit too long since I've gone for an evening run from home, and way too long since I've done a run on the neighbouring streets.
Good way for me to end my 2nd big week in a row. Now I get a bit of chill time. Coool.
Texted Cillín (now that he's moved in nearby), and asked if he wanted to do an easy run this evening. He said he'd already run today but he might be up for it.
Anyway, he turned up so we went for a jog and I gave him a "friendly tour of the area". Nice jog.
Legs actually feeling very fresh.
Been a bit too long since I've gone for an evening run from home, and way too long since I've done a run on the neighbouring streets.
Good way for me to end my 2nd big week in a row. Now I get a bit of chill time. Coool.
Saturday Sep 7, 2013 #
10 AM
Running warm up/down 3:05 [1] 0.48 km (6:25 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 45:01 [3] 5.43 km (8:17 / km) +150m 7:17 / km
shoes: Inov8 X-Talon 212 - 2013
Oughterard Training E1
Relocation training with Conor. We made it pretty tough on each other. Run to somewhere randomly on the map and then they take the map, and relocate back to whichever control you told them. We only did 2 controls each, but they were all long enough. And the map was dodgy in a lot of places, so they were tricky! Not too many, but I felt like the trickiness meant I properly benefited from it. I don't usually feel like I've come away with much from these sort of exercises, but it was good! Now to remember it in race situations.
Relocation training with Conor. We made it pretty tough on each other. Run to somewhere randomly on the map and then they take the map, and relocate back to whichever control you told them. We only did 2 controls each, but they were all long enough. And the map was dodgy in a lot of places, so they were tricky! Not too many, but I felt like the trickiness meant I properly benefited from it. I don't usually feel like I've come away with much from these sort of exercises, but it was good! Now to remember it in race situations.
Orienteering 33:15 [2] 3.79 km (8:46 / km) +80m 7:56 / km
shoes: Inov8 X-Talon 212 - 2013
Contour training. Very funny map. Probably drawn for 1:7500, and printed at 1:10,000, so the symbol sizes were all tiny. Strange map anyway, but it's nice to be orienteering. I'd forgotten how nice runnable open mountain really can be.
Caught Ruairí maybe halfway round while he debated one control feature, and pretty much spent the rest of the course debating control features with him.
Caught Ruairí maybe halfway round while he debated one control feature, and pretty much spent the rest of the course debating control features with him.
Running 22:54 [2] 3.12 km (7:20 / km) +100m 6:20 / km
shoes: Inov8 X-Talon 212 - 2013
My legs still felt good after the orienteering. And I knew we'd be waiting a short while for the last starters to finish the contour course so I went for an extra run up the hill and around the terrain. Most enjoyable. Feeling pretty good here actually.
3 PM
Running warm up/down 2:39 [1] 0.33 km (8:02 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 32:00 [5] 5.37 km (5:58 / km) +150m 5:14 / km
shoes: Inov8 X-Talon 212 - 2013
Relay training.
One man relay race, with Si.
I made a silly mistake to 1. I couldn't really make sense of the whole hill to number 1, and was way too high. I got this a bit back subsequently.
The courses were gaffled, but they had gaffles about 5m apart, so making a mistake wasn't exactly a major worry anyway...
Picked it up a bit to two because I needed to gain time on Conor and Gerard. Kept going but I think they picked up time to 4 and 5 because they seemed a little further ahead. To 6 I started off reasonably hard and running fine. I knew Jonny and Colm were just behind me too.
Nearer the top of the control it got wetter and I started to find it tough, Colm went straight by me and I just went to hold on. Hit 8, and back down to 9 I pulled away on the downhill (Colm was wearing x-c spikes!), again chasing Conor and Gerard who were still a comfy lead ahead. I felt like I was gaining to 10, but maybe lost a little on going straight to 11. Saw them struggling up the hill to 12, and I was working hard now, getting closer. Pushed the downhill hard but they were too far ahead. Finished 40s down on Conor and 20s down on Gerard.
Nice running but easyish course (not the hardest terrain), but similar to the SHIs I would say. Still happy with my legs, recently I've been a lot further off Conor over this distance - even if he is slightly injured / sick atm.
One man relay race, with Si.
I made a silly mistake to 1. I couldn't really make sense of the whole hill to number 1, and was way too high. I got this a bit back subsequently.
The courses were gaffled, but they had gaffles about 5m apart, so making a mistake wasn't exactly a major worry anyway...
Picked it up a bit to two because I needed to gain time on Conor and Gerard. Kept going but I think they picked up time to 4 and 5 because they seemed a little further ahead. To 6 I started off reasonably hard and running fine. I knew Jonny and Colm were just behind me too.
Nearer the top of the control it got wetter and I started to find it tough, Colm went straight by me and I just went to hold on. Hit 8, and back down to 9 I pulled away on the downhill (Colm was wearing x-c spikes!), again chasing Conor and Gerard who were still a comfy lead ahead. I felt like I was gaining to 10, but maybe lost a little on going straight to 11. Saw them struggling up the hill to 12, and I was working hard now, getting closer. Pushed the downhill hard but they were too far ahead. Finished 40s down on Conor and 20s down on Gerard.
Nice running but easyish course (not the hardest terrain), but similar to the SHIs I would say. Still happy with my legs, recently I've been a lot further off Conor over this distance - even if he is slightly injured / sick atm.
Orienteering warm up/down 14:32 [1] 1.63 km (8:55 / km)
shoes: Inov8 X-Talon 212 - 2013
Collecting 1 and the 3 gaffles at 2.
Friday Sep 6, 2013 #
Note
So, I'm home from training Camp Aix-Les-Bains, nice! It was very enjoyable. Gorgeous view from Conor's house looking over the lake and back across at Le Chat (the mountain - not a cat). Got in good technical training, good to be in practice, because I haven't been lately! But also got in a lot of hours, which I really wanted and feel I needed. It felt like a serious training camp (apart from the lie-ins), and I need those sorts of weeks if I'm going to get my endurance anywhere at all. I feel a lot better than I did even a month ago about training, my confidence is much higher and I feel stronger which is good.
Navigation came on while over there I think, which is of course the goal, and hopefully I'll get to cement it down with some follow up training this weekend in Galway. Nice terrain hopefully, at least from what I know there is!
Emily Kemp joined us for the last few days of the training camp too. Handy for me to steal some training ideas from the French system, and get a feel for what's really necessary. I don't think I really realised the hours they put in... Also being shown up by a girl can't hurt your training.
Overall though I feel good. I see this being a much better season and I want to put the effort into training, which is essentially starting now. I have an easy lead in as well with an eventful September ahead. So not too much of the training is going to be my own work.
But I'm confident. This year's training will be more structured and more beneficial. I'm looking forward to it a lot. I want to do well at the Irish Championships, and I want to make WOC in Italy. Ideally I want to rob one of the forest places too, but I won't get too greedy just yet.
Here we go! Woop Woop!
Navigation came on while over there I think, which is of course the goal, and hopefully I'll get to cement it down with some follow up training this weekend in Galway. Nice terrain hopefully, at least from what I know there is!
Emily Kemp joined us for the last few days of the training camp too. Handy for me to steal some training ideas from the French system, and get a feel for what's really necessary. I don't think I really realised the hours they put in... Also being shown up by a girl can't hurt your training.
Overall though I feel good. I see this being a much better season and I want to put the effort into training, which is essentially starting now. I have an easy lead in as well with an eventful September ahead. So not too much of the training is going to be my own work.
But I'm confident. This year's training will be more structured and more beneficial. I'm looking forward to it a lot. I want to do well at the Irish Championships, and I want to make WOC in Italy. Ideally I want to rob one of the forest places too, but I won't get too greedy just yet.
Here we go! Woop Woop!
11 AM
Running warm up/down 7:20 [1] 1.07 km (6:50 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Running hills 28:49 [3] 3.61 km (7:59 / km) +300m 5:38 / km
shoes: Aasics Gel-Fuji Racer (Blue)
Hellfire Hellreps.
Been a little while, and my legs having been missing them, which became more and more obvious in France.
3 & 3, the usual session. Some stiff muscles after circuits and that so I decided to chill them today, rightfully so. My legs were a bit tired after the recent weeks, and would not have managed 3 x 3:30s
Long: 4:14, 4:27, 4:39
Short: 0:59, 0:49, 0:49
Very slow times on the longs, but I can live with it. The first short didn't feel that sloe but I picked it up after seeing the time. 2nd and 3rd were better but still not able for anything like 0:42.
Nice day though.
Been a little while, and my legs having been missing them, which became more and more obvious in France.
3 & 3, the usual session. Some stiff muscles after circuits and that so I decided to chill them today, rightfully so. My legs were a bit tired after the recent weeks, and would not have managed 3 x 3:30s
Long: 4:14, 4:27, 4:39
Short: 0:59, 0:49, 0:49
Very slow times on the longs, but I can live with it. The first short didn't feel that sloe but I picked it up after seeing the time. 2nd and 3rd were better but still not able for anything like 0:42.
Nice day though.
Running 31:03 [2] 4.29 km (7:14 / km) +300m 5:22 / km
shoes: Aasics Gel-Fuji Racer (Blue)
Jog from hellfire over through Masseys and Cruagh back to Tibradden where Mum was finishing her run. Felt alright. Pretty good start to the day.
Thursday Sep 5, 2013 #
12 PM
Running 28:30 [2] 5.6 km (5:05 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Short run in bushy to get back.
6 PM
Running 27:10 [2] 5.41 km (5:01 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Did a short run before circuit training in the park. Nice out.
Strength and Conditioning 45:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)
Circuit type training. Nice evening, and I haven't been to rathfarnham in a while so it was good to get back. Jack McL dragged me out, but I would have done something anyway, this is just a good one to do.
Good to catch up.
Mainly doing:
Push ups, plank, leg lifts, some hopping and other small exercises. Tiring enough though.
Good to catch up.
Mainly doing:
Push ups, plank, leg lifts, some hopping and other small exercises. Tiring enough though.
Running 33:07 [2] 6.41 km (5:10 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Afterwards I dragged Jack into a run and it turned out some of the oul lads were doing something anyway.
10 easy, 15 steady, 10 easy.
Was grand. When we went to steady they picked it up from 5:30ish to 4:45ish /km, so not much of a steady pace, but they told us not to go faster so I didn't mind. Again just catching up, and enjoying the evening sun.
No Aix-Les-Bains sunset though :(
10 easy, 15 steady, 10 easy.
Was grand. When we went to steady they picked it up from 5:30ish to 4:45ish /km, so not much of a steady pace, but they told us not to go faster so I didn't mind. Again just catching up, and enjoying the evening sun.
No Aix-Les-Bains sunset though :(
Running warm up/down 7:43 [1] 1.44 km (5:22 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Easy jog home. In alright shape still, legs felt okay, and not a bad ticking over pace. Muscles recovered from their fatigue after the week in France very quickly. Surprisingly so.
Hamstrings tight during leglifts, but running was fine for quite a decent day, will have to roll and stuff anyway.
Hamstrings tight during leglifts, but running was fine for quite a decent day, will have to roll and stuff anyway.
Wednesday Sep 4, 2013 #
Note
(rest day)
Travelling home from Training Camp Aix-Les-Bains! A good week's training.
Tuesday Sep 3, 2013 #
11 AM
Running 1:16:15 [2] 6.12 km (12:28 / km) +700m 7:56 / km
shoes: Inov8 X-Talon 212 - 2013
Run up Le Chat!
Okay, hardly a run, I let the others go because I can't climb for my life, and jogged/walked it depending on each gradient. After a while I caught Emily who had started ahead and was walking. This was a welcome excuse for me to walk the rest.
Ran back down with Conor, he was a little ahead most of the way but I caught through some forest to catch up and ended up passing him towards the end and finishing a tiny bit ahead.
Was a really nice downhill though! Really steep, but still some fast sections. Felt we could have been a little quicker but not too much.
17:18mins descent.
Okay, hardly a run, I let the others go because I can't climb for my life, and jogged/walked it depending on each gradient. After a while I caught Emily who had started ahead and was walking. This was a welcome excuse for me to walk the rest.
Ran back down with Conor, he was a little ahead most of the way but I caught through some forest to catch up and ended up passing him towards the end and finishing a tiny bit ahead.
Was a really nice downhill though! Really steep, but still some fast sections. Felt we could have been a little quicker but not too much.
17:18mins descent.
5 PM
Running warm up/down 4:08 [1] 0.61 km (6:47 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 1:34:12 [2] 6.82 km (13:49 / km)
shoes: Inov8 X-Talon 212 - 2013
Middle Final area again because it's just nice.
Slightly longer course this time to finish up the week. alright through the first couple but lost contact halfway to 3 and was struggling to relocate, finally hit the path and cut up, but finding the feature was still tricky.
The next short section I was with Emily, but my orienteering was filed with uncertainty. I wasn't very good here, and was lucky to have someone else making sure I was right...
I cut out a section of the course because I was taking too long, and Emily cut out slightly more. So, we parted here and my orienteering got a lot better. I was still sketchy half-way to 9 but once I had relocated all of the remaining controls went alright at the very least.
Maps to come!
Slightly longer course this time to finish up the week. alright through the first couple but lost contact halfway to 3 and was struggling to relocate, finally hit the path and cut up, but finding the feature was still tricky.
The next short section I was with Emily, but my orienteering was filed with uncertainty. I wasn't very good here, and was lucky to have someone else making sure I was right...
I cut out a section of the course because I was taking too long, and Emily cut out slightly more. So, we parted here and my orienteering got a lot better. I was still sketchy half-way to 9 but once I had relocated all of the remaining controls went alright at the very least.
Maps to come!
Monday Sep 2, 2013 #
3 PM
Running warm up/down 5:20 [2] 0.63 km (8:28 / km)
shoes: Inov8 X-Talon 212 - 2013
Orienteering 45:11 [2] 2.63 km (17:11 / km) +250m 11:39 / km
shoes: Inov8 X-Talon 212 - 2013
Montagne de Bange.
My first time here, ever.
Wowza!
this map is sooo much more technical than any of the other maps I've been on here yet. It's just a bit of a different style of orienteering. Much more scattered open but mapped as one big forest. Tough runnability, and lots of jagged karst landscaped with clints and grikes making watching your feet a necessity.
I planned 1 course up to the top and tried it here, got some of them alright, and others not at all. Hard, essentially a map walk!
My first time here, ever.
Wowza!
this map is sooo much more technical than any of the other maps I've been on here yet. It's just a bit of a different style of orienteering. Much more scattered open but mapped as one big forest. Tough runnability, and lots of jagged karst landscaped with clints and grikes making watching your feet a necessity.
I planned 1 course up to the top and tried it here, got some of them alright, and others not at all. Hard, essentially a map walk!
Orienteering 48:30 [2] 3.18 km (15:15 / km)
shoes: Inov8 X-Talon 212 - 2013
Montagne de Bange.
The downhill course that Emily had brought with her from a training camp about 6 months ago. Still tags out apparently but faded enough that I didn't see them. Tricky course and my legs just weren't in the mood to run. Good technical training though.
The downhill course that Emily had brought with her from a training camp about 6 months ago. Still tags out apparently but faded enough that I didn't see them. Tricky course and my legs just weren't in the mood to run. Good technical training though.