Training Log Archive: ColmM

There was no reason for this rest day and I feel guilty. Easy - medium week to come.

Event: Connacht Orienteering Championships, Newcastle Demesne
 

Connacht Champs - Newcastle Demesne, M21E 11.4km

I enjoyed this, although I don't think anyone else did. I just really love nice forest, particularly since we don't get mch of it in Ireland, and this forest was most runnable. There was however a lot of track running, which is why many others didn't enjoy it.
Anyway, I started pretty fine. After my previous two races (NIOC and Fair Mtn), I didn't want to make an early mistake, and I tried to relax and not run too fast to no.1. There was a brief moment of "oh shit, where is that open?" to 1, but I spotted alright and we were on our way. After this I went straight to 2, hit the path junction and decided I would go straight through the light green. Quite a crucial decision as the runnability ofthat light green (not bad), dictated my routechoices for the rest of the race. I went straight wherever possible.
To 3, I cut through the light green and cut off a large corner of track-running, which I liked, again the light green was alright. The next section was pretty good, despite a 15s or so loss on 5, I just couldn't see it but the map could have done with updating there. I was feeling good running through the forest though, and while not amazing on the tracks, I was trying to work hard. I hit 7, just behind robrunner and had already decided that the "straight is great" attitude would work for this leg. Distracted by Rob a little I think and trying to run fast, and I didn't concentrate on my bearing (something I had started out so disciplined on...), I came out the forest on the wrong side, and the wrong track, crossed it and was in a bad place. Noticed my compass direction was off and worked to figure it out. Got it after a bit, such a stupid mistake. Had to hit the track and from where I was around was the only option. A long run chasing down Rob trying to run har to make up for it. Cut into the forest at the end and rob was just leaving as I came in. Biased opinion but I think my route had the potential to be quicker, so I'm gonna call it just under 2mins lost, questionable, but we'll never know.
Next section 9-18 was good. 15s loss on 10, just a bit right. Apparently a pretty good route to 12, again wasn't sure where I was though and had to go through and look on the other side for the open (20s). Feeling good in the forest. Took the track to 18, which seemed the only option. To 20 I was reading the map I think and just didn't look up and see the control. Kept going but knew it was odd. Turned back to find it but 2:30mins lost. Kept going for the next couple of pointlessly easy controls. To 23 I went straight and as I could see there wasn't much left I tried to pick it up. Was running fast, and working, got through the light green though and had a small miss a but right (25-30s). Considering I still won that split, it could have been domination. Straight to 24 apparently not best, despite 20s miss again. Got 25 (quite lucky totally bingo), but got it nonetheless. 26 okay. And tried to run hard for the rest, successfully.

1st 50 odd seconds ahead of Eoin, and 3mins ahead of Conor. Good result, and splits look good in my favour running-wise, but the 2 big mistakes were unnecessary. Very much so. And should be cut out.

Cse 1 - Splits

Haven't had a rest day in a while. So why not today?
Lengths in UCD.

Putting out tags for tomorrow's long training. It's long.
Started out thinking of running the whole course, then after about 60-70mins I decided to just enjoy the afternoon rather than slog on around. Walked a bit, ran a bit, and took the rest in the handiest order. Was a nice day though, particularly as the rain had passed not long before lorrieq and I arrived.

Gym with lorrieq and CillinC
Warm up on rower.
20 bridges, 2* 10 single leg bridges.
5*5 deadlifts (60kg).
5* 5 strict press (20kg), straight into 3-5 chin ups.

Warm up jog in search of the athletics club! Thankfully I'd been told hillreps were the plan. Then exercises / drills with them.

10 * 1min hills with UCDAC.
A nice session. Covering about 340m / rep. I had felt a little tired just before so really wasn't sure how this would go. But once we started I found myself cruising the first 2, running quite quickly without too much effort, wanting to hold back a little, but not needing to - and even going pretty comfortably past the point I was hitting last time. I was, however, nearly last. But I could see that changing.
Into the next few and suddenly I'm leading the whole 2nd group behind the front 4 fast guys.
As it went on, I felt stronger and my legs were feeling really nice, plus one of strong guys was falling back a lot, and I started passing him. On the 8th I was still feeling good so I decided to push this one harder and sat behind the front guys, and as we hit the hill I was able to overtake Cian and Jamie(? - club chairperson guy), and stayed with the other fast guy. That one was cool. Especially as it turned out the fastest one was finishing after 8, so he'd pushed more there. Sweet.
Anyway the end was good too, just behind Cian and Jamie and now way pretty comfortably ahead of the other lads.

Basically I felt surprisingly good. These hillreps suit me, at least compared to the runners. And it isn't so long and steep that I lose momentum. But a big confidence boost as I was up with them, and was maybe 30m ahead of where I was getting 5weeks ago. Nice.
The coach James also came up and asked me to send him my details too so that I'd get e-mails about possibly doing the 3mile leg at road relays and running the x-country and stuff. Cool.

Jog back and chatting more / getting to know the lads a bit.

Legs felt nice particularly on the uphills.
Rathgar - Bushy Park - Templeogue - by Tesco - Yellow house - Bottle Tower - Rathgar
Groin plus a couple of other muscles a little tight though.
Liking the new shoes.

Was early for the session so did a short warm up by myself then met up with the club and jogged around with them.
Felt a bit tight from the gym yesterday when I was by myself, but once I was with others my legs felt pretty nice, and the pace was a good bit quicker, still a warm up though.

UCDAC intervals.
1600, 1200, 1000, 800, 400, 200. 2:30mins rest.

Nice session. Hadn't eaten too much except for a pack of haribo, yep standard, before the run so my abs/stomach weren't feeling the best at times, but they never slowed me down much I don't think. Laps seem to have mostly been slightly long on the longer reps, which is also nice. Means you're a little better than you think. Very wet out, which was nice, but grass was slippery and the others had one or two falls, thankfully I stayed on my feet, but the conditions would be considered slightly slow. Happy with my times though regardless of conditions. Mostly ended up between the 2 groups of the very fast guys and the alright guys, but more towards the latter. Happy with them, and feeling good.

Times: 5:29, 3:57, 3:15, 2:27, 1:12, 0:29.
Dist: 1.68k, 1.24k, 1.03k, 800m, 400m, 190m. (according to Garmin)