Training Log Archive: ColmMIn the 7 days ending Oct 20, 2013:
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Sunday Oct 20, 2013 #
Note
Circumstances meant I didn't get as much done at the weekend as I would have liked training-wise. This means that I didn't hit 12hrs, but I did hit 11, so again, not too bad, just so long as I don't consistently settle for less. And I did still go over 100km, so it wasn't a bad week.
Circumstances being horrendous weather at the night-o, and too drunk/hungover to do anything Sunday. I am a disgrace in that sense, but like I said it could have been worse.
Circumstances being horrendous weather at the night-o, and too drunk/hungover to do anything Sunday. I am a disgrace in that sense, but like I said it could have been worse.
12 PM
Orienteering 50:36 [2] 5.75 km (8:48 / km) +150m 7:47 / km
shoes: Inov8 X-Talon 212 - 2013
Mahon Falls - Brown
Was a bit too drunk to run properly, although I was getting by, but reading the map was hard as it was kind of blurry. I don't know how much it mattered though because the map made as little sense as I could make of it anyway. A nice area with potential, and I remember liking it before, but today it seemed it was just wrong. The lads got around the course though, so maybe it was my intoxication...
As I went to start my Mum finished and told me she wanted to leave soon, so I was given a nice excuse not to have to finish.
Was a bit too drunk to run properly, although I was getting by, but reading the map was hard as it was kind of blurry. I don't know how much it mattered though because the map made as little sense as I could make of it anyway. A nice area with potential, and I remember liking it before, but today it seemed it was just wrong. The lads got around the course though, so maybe it was my intoxication...
As I went to start my Mum finished and told me she wanted to leave soon, so I was given a nice excuse not to have to finish.
Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 - 2013
Saturday Oct 19, 2013 #
11 AM
Orienteering 41:59 [1] 3.16 km (13:17 / km) +150m 10:44 / km
shoes: Inov8 X-Talon 212 - 2013
Warm up putting out tags for junior courses, and then running up he steepness to the quarry with the lake. Map seems alright down where controls were, but a bit funny, my features were hard to find.
Orienteering 46:06 [2] 4.82 km (9:34 / km) +100m 8:40 / km
shoes: Inov8 X-Talon 212 - 2013
Up on top. Ran 2 contour-only courses, where the terrain was quite nice and enjoyable. Map seemed good for the most part, but one or two areas where everything was completely skewed and one control in particular made no sense from the side we were coming from.
Then shadowed some juniors and generally helped out. Also collected the further controls.
Then shadowed some juniors and generally helped out. Also collected the further controls.
Orienteering warm up/down 28:25 [1] 2.68 km (10:36 / km)
shoes: Inov8 X-Talon 212 - 2013
Jog down the mountain carrying a bunch of stakes and was supposed to check if there were tags out at one of the lower star loops. There were at the 2 I was checking so I had to check them all, but typically none of the others had any...
4 PM
Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov8 X-Talon 212 - 2013
Short warm up with Conor and Eoin
Orienteering 21:00 [5] 4.28 km (4:54 / km)
shoes: Inov8 X-Talon 212 - 2013
Sprint-O in WIT.
I don't know what to say, I was poor. My legs felt tired from the last while and maybe this morning too, so I struggled to really get going, and push at all. But I still made stupid mistakes. Without my mistakes I would been similar to the other lads (Eoin and Conor, still behind Josh), but considering they would also have had mistakes, I was just slower in general too.
Mistake from my 7 to 8, crossed the first path and in my head there was only 1 path on the map, ran on even though I couldn't find the fence I was crossing on the map. Suddenly clicked and headed back and around. 1 min. Also missed the forest butterfly control by about 30secs. This one wasn't really my fault, as I turned off the path when it began to head downhill, as per the map, but the depression was actually on the top of the hill, as not per the map. From the otherside it would have been alright.
Not happy with my sprints lately, there was a stage whereby I used to make next to no mistakes in sprints, and recently I've had issues, and lost over a minute on a couple of sprints. I might have to work on them.
Also I don't expect my decent training to have kicked in or have had any effect yet, but it would be nice to see some signs. Hoping it will all pay off and in 6 months I'll notice the boost, and my strength and speed will have jumped, but particularly my long distance endurance, that's my biggest weak point right now.
I don't know what to say, I was poor. My legs felt tired from the last while and maybe this morning too, so I struggled to really get going, and push at all. But I still made stupid mistakes. Without my mistakes I would been similar to the other lads (Eoin and Conor, still behind Josh), but considering they would also have had mistakes, I was just slower in general too.
Mistake from my 7 to 8, crossed the first path and in my head there was only 1 path on the map, ran on even though I couldn't find the fence I was crossing on the map. Suddenly clicked and headed back and around. 1 min. Also missed the forest butterfly control by about 30secs. This one wasn't really my fault, as I turned off the path when it began to head downhill, as per the map, but the depression was actually on the top of the hill, as not per the map. From the otherside it would have been alright.
Not happy with my sprints lately, there was a stage whereby I used to make next to no mistakes in sprints, and recently I've had issues, and lost over a minute on a couple of sprints. I might have to work on them.
Also I don't expect my decent training to have kicked in or have had any effect yet, but it would be nice to see some signs. Hoping it will all pay off and in 6 months I'll notice the boost, and my strength and speed will have jumped, but particularly my long distance endurance, that's my biggest weak point right now.
8 PM
Running warm up/down 9:41 [2] 1.85 km (5:14 / km)
shoes: Inov8 X-Talon 212 - 2013
Warm up jog down to Tramore sand dunes from the hostel. Was a nice jog, and nice weather out. When we got down there, it started pouring worse than I've seen in ages, and suddenly there was lightning which I could see strike only a couple of hundred metres away. Crazy how it turned. I was under the boot trying to keep dry, and transferring to the doors to the car got me soaked, literally those 2secs. Madness. Cool to watch, but the training had to be called off, and fair play to John Casey who went and picked up the controls.
Friday Oct 18, 2013 #
Note
Sole UCDO member heading to Waterford at the weekend. Trinity and UCC are full teams, but we have tactically decided to keep men at home and not reveal the team's full strength. Keep 'em guessing.
More importantly though, got some nice new runners.
More importantly though, got some nice new runners.
10 AM
Cycling: Commute 30 [3]
3 PM
Running 1:10:05 [2] 12.95 km (5:25 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Wet and windy out, but I got lucky and the brief hailstone shower cleared only about 5mins. Once I was running though the conditions felt nice enough out. Legs feeling nice again now, and hamstring tightness is totally gone, really got stretched well doing those 400s! But all the rolling plays it's part. Left calf feeling the roads, so the rolling shall not end.
Thursday Oct 17, 2013 #
1 PM
Running 35:32 [1] 6.12 km (5:48 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Very easy from rathgar to bushy, loop there and back along the dodder, body still a little tired.
Still fascinated by how low my body weight is.
Still fascinated by how low my body weight is.
3 PM
Cycling: Commute 30 [3]
6 PM
Running warm up/down 10:09 [2] 1.88 km (5:24 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Muscles stiff, and feeling a little lacking in energy, but not too bad.
Running 14:58 4.71 km (3:11 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
2 * 4x400m, off 90s, with a 5min 'steady' (ie tempo) in the middle.
Reps: 73, 69, 70, 69, 72, 71, 70, 68.
Steady: 5:02, 1.37km, 3:42/km
Tough starting off, but not too bad once we got going though. Found myself counting down the reps.
Good guys were running fast. Felt a bit tired, but not too bad.
Reps: 73, 69, 70, 69, 72, 71, 70, 68.
Steady: 5:02, 1.37km, 3:42/km
Tough starting off, but not too bad once we got going though. Found myself counting down the reps.
Good guys were running fast. Felt a bit tired, but not too bad.
Running warm up/down 14:58 [1] 2.24 km (6:41 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Longish warm down with a guy Shane who's doing architecture.
Wednesday Oct 16, 2013 #
2 PM
Running 2:22:20 [1] 22.34 km (6:22 / km) +500m 5:44 / km
shoes: Inov8 X-Talon 212 - 2013
Long run. Taylor's - fairy Castle and back via kilmashogue and Marlay Park.
Lacked energy today, for sure. Probably due to the single bowl of porridge for food. Found the first half a bit tough, but once I hit fairy castle all the climb was done and I had a couple of fruit pastilles. Slow pace, and legs were tiring as it went on, particularly on the roads.
Would rather do this sort of loop just in the mountains, maybe will do more so in the coming months.
Would also be nice to have a training partner for these runs (someone stay injury-free please?!)
Lacked energy today, for sure. Probably due to the single bowl of porridge for food. Found the first half a bit tough, but once I hit fairy castle all the climb was done and I had a couple of fruit pastilles. Slow pace, and legs were tiring as it went on, particularly on the roads.
Would rather do this sort of loop just in the mountains, maybe will do more so in the coming months.
Would also be nice to have a training partner for these runs (someone stay injury-free please?!)
Tuesday Oct 15, 2013 #
9 AM
Cycling: Commute 30 [3]
12 PM
Running 40:11 [2] 7.83 km (5:08 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Lap of Ucd, slightly extended. Hamstrings tight after gym yesterday.
9 PM
Running warm up/down 7:38 [2] 1.4 km (5:27 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Home from college awfully late recently.
Running 22:02 [4] 5.25 km (4:12 / km) +150m 3:40 / km
shoes: Aasics Gel-Fuji Racer (Blue)
Hill tempo session. Had to take out the head-torch.
A loop in bushy park. Kind of like a semi-circular loop. Straight line up the playground hill, then an arc around the playground, near the 2k start mark and down the hill to the start again.
Running the uphills fast and the arc at a steady pace.
14 laps.
Ups in 25-26s, with the exception of 10 (27), and 11 (24 - to make up for 10). Kept running the arc at <70s, which was about 4:25 pace, but it varied a bit.
Really enjoyable. Was surprised how easy the 4:25 felt after the hills, but it felt nice, striding out a little and settling in.
Enjoyable run, definitely.
Hamstrings still tight, but felt like this was stretching them out. Shoulders also tight from the deadlifts, but alright.
I needed to get something somewhat quick in tonight, speed is one of my weakest points at the moment, and I had a tutorial which clashed with UCDAC tonight. I'm hoping to get as many quick sessions in as possible over the next while, even if it's not "that time of year".
A loop in bushy park. Kind of like a semi-circular loop. Straight line up the playground hill, then an arc around the playground, near the 2k start mark and down the hill to the start again.
Running the uphills fast and the arc at a steady pace.
14 laps.
Ups in 25-26s, with the exception of 10 (27), and 11 (24 - to make up for 10). Kept running the arc at <70s, which was about 4:25 pace, but it varied a bit.
Really enjoyable. Was surprised how easy the 4:25 felt after the hills, but it felt nice, striding out a little and settling in.
Enjoyable run, definitely.
Hamstrings still tight, but felt like this was stretching them out. Shoulders also tight from the deadlifts, but alright.
I needed to get something somewhat quick in tonight, speed is one of my weakest points at the moment, and I had a tutorial which clashed with UCDAC tonight. I'm hoping to get as many quick sessions in as possible over the next while, even if it's not "that time of year".
Running warm up/down 12:51 [2] 2.24 km (5:44 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Short loop of bushy and home as a nice warm down.
Monday Oct 14, 2013 #
10 AM
Cycling: Commute 45 [3]
1 PM
Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)
2nd session back in the gym running through the other half of the exercises. So, I should get my gym programme today or tomorrow!
4 * 5x 60kg deadlift, 3 * 5x 20kg straight lift, each followed by 3 chin-ups. Double leg bridging, single-leg bridging, and 3* 15x kettle bell swings.
4 * 5x 60kg deadlift, 3 * 5x 20kg straight lift, each followed by 3 chin-ups. Double leg bridging, single-leg bridging, and 3* 15x kettle bell swings.
9 PM
Running 53:45 [2] 11.67 km (4:36 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
This easy run pace isn't as standard for me as for the likes of lorrieq, or even more so joshosh, but today it felt as standard as I could hope for! Legs felt fresh and I was just running. Really nice for no reason.
I had been considering running to my exam this evening and home, but my Mum persuaded me against it, and probably for the better. Felt doable at the time, but looking back the return leg mightn't have been nice.
Got out for this afterwards though.
Past Cillín's, Marlay, over to Wesley, down near Dundrum, but more towards the Ballinteer side, back by Marcella's, added a short loop by Mt. carmel because I wasn't sure I'd hit 50, the up the stairway to heaven to finish.
First half is kind of uphill and 2nd is more down which made keeping the pace less noticeable.
I had been considering running to my exam this evening and home, but my Mum persuaded me against it, and probably for the better. Felt doable at the time, but looking back the return leg mightn't have been nice.
Got out for this afterwards though.
Past Cillín's, Marlay, over to Wesley, down near Dundrum, but more towards the Ballinteer side, back by Marcella's, added a short loop by Mt. carmel because I wasn't sure I'd hit 50, the up the stairway to heaven to finish.
First half is kind of uphill and 2nd is more down which made keeping the pace less noticeable.