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Training Log Archive: ColmM

In the 7 days ending Feb 1, 2014:

activity # timemileskm+mload
  Running6 5:34:09 38.08(8:46) 61.29(5:27) 100885.2
  Orienteering3 3:04:36 13.78(13:24) 22.18(8:19) 80068 /76c89%447.6
  Strength and Conditioning1 40:00120.0
  Cycling: Commute4 2:006.0
  Total12 9:20:45 51.87 83.47 90068 /76c89%1458.8
averages - sleep:7.6

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Saturday Feb 1, 2014 #

Event: Dublin By Night, Rockbrook Park School
 
7 PM

Running 4:23 intensity: (34 @1) + (45 @2) + (1:05 @3) + (1:59 @4) 0.65 km (6:45 / km)
ahr:149 max:170 shoes: Asics Gel-Fuji Fellrunner

Orienteering 18:16 intensity: (1 @1) + (6 @2) + (3:17 @3) + (5:59 @4) + (8:53 @5) 3.56 km (5:08 / km)
ahr:174 max:221 spiked:24/26c slept:8.0 shoes: Asics Gel-Fuji Fellrunner

Night-O.
Rockbrook Park School.
Generally a very easy map. Nice though. Forest at the end had challenges, but we had been givien plenty of time to plan for this.
1min down to Kev.

Running 32:12 intensity: (2:52 @1) + (12:08 @2) + (17:12 @3) 5.9 km (5:27 / km)
ahr:160 max:180 shoes: Asics Gel-Fuji Fellrunner

I didn't run this morning, so to get a little time I jooged home from the night-o.

Long - Splits

Friday Jan 31, 2014 #

Note
slept:8.0

3 PM

Orienteering 1:31:32 intensity: (28:45 @1) + (55:20 @2) + (7:14 @3) + (13 @4) **** 8.83 km (10:22 / km) +400m 8:27 / km
ahr:129 max:164 spiked:10/14c shoes: Inov8 Oroc 340 (Dec '13)

Orienteering.
Technical training on Brockagh with the Eoin and Toon.
We were dropped off at the wrong spot by a bit, so we were totally confused for the first, but then myself and Eoin got going, and it went pretty well.
Hopefully map to come.

Thursday Jan 30, 2014 #

9 AM

Cycling: Commute 30 [3]
slept:8.5 (rest day)

Wednesday Jan 29, 2014 #

9 AM

Cycling: Commute 30 [3]
slept:7.0

9 PM

Running 1:48:51 intensity: (43 @1) + (44:11 @2) + (1:03:57 @3) 17.88 km (6:05 / km)
ahr:154 max:194 shoes: Asics Gel-Fuji Fellrunner

100mins easy.
Easy longish run. Certainly boring in places, if it weren't for Toon's cycling company.
Good to get it done.
Roads were energy-sapping.

Tuesday Jan 28, 2014 #

8 AM

Cycling: Commute 30 [3]
slept:7.0

2 PM

Running 31:25 intensity: (6 @1) + (16:06 @2) + (15:13 @3) 5.82 km (5:24 / km)
ahr:153 max:182 shoes: Asics Gel-Fuji Fellrunner

30mins easy.
Heart rate data all over the shop. Easy lap of Bushy.
I altered the intensity of this.
6 PM

Running 13:48 intensity: (20 @1) + (6:14 @2) + (7:14 @3) 2.8 km (4:56 / km)
ahr:170 max:209 shoes: Asics Gel-Fuji Fellrunner

Kept it a little quick to try and make it down in time for the first few. Had a few minutes to spare.
Absolutely mad HR data, again...

Running 24:22 intensity: (1:20 @1) + (1:36 @2) + (2:28 @3) + (8:07 @4) + (10:51 @5) 7.03 km (3:28 / km)
ahr:164 max:180 shoes: Asics Gel-Fuji Fellrunner

Intervals
7 * 1km
There were a few lads doing 7 tonight as opposed to 6, which sounded good to me, as I'd been having a cheeky think about 7 anyway.
Started out with the intention of just going through them all in ~3:30, which would keep things less messy than last week. It would also give a bit of a solid base getting back into these, and keep me doing endurancey stuff and not killing myself, plus no worries about times then. As it went on though the times picked up a bit gradually, unintentionally. Wasn't going to complain about it, so just kept going on as it was. Subsequently, again a bit inconsistent, but felt much more controlled.
Times: 3:34, 3:31, 3:27, 3:24, 3:26, 3:28, 3:28
Again running with the masters, so running mostly solo again. Saw the Seniors out, but they were motoring, so was definitely for the better I wasn't in that small group. They also had very short rest, so might have torn me apart. Would be nice to have an in between group, pretty sure there used to be one.

Running 17:59 intensity: (10:07 @1) + (7:52 @2) 2.73 km (6:35 / km)
ahr:125 max:135 shoes: Asics Gel-Fuji Fellrunner

Calves had felt the last couple of intervals quite a lot, so took the jog home very handy.

Monday Jan 27, 2014 #

9 AM

Cycling: Commute 30 [3]
slept:8.5

11 AM

Strength and Conditioning 40:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Stretching.
No warm up because all the bikes and treadmills were full, and they've gotten rid of the rower from this gym. But I'd cycled in shortly enough before.

Back Squats 5 * 5 (60kg)
Split Squats 5 * 10 (each leg)
Plank 4 * 1min.

Gym was shockingly full again today. Missed a lecture because of how long I was queueing to get on to a weights stand.
7 PM

Running 1:03:20 intensity: (2:01 @1) + (32:47 @2) + (23:39 @3) + (4:07 @4) + (46 @5) 12.6 km (5:02 / km)
ahr:144 max:180 shoes: Aasics Gel-Fuji Racer (Blue)

60mins easy.
Out and about. Legs feeling pretty good. Extended version of the 7.5km loop.
Normal Asics manky from the weekend, so brought out some retired ones.

Sunday Jan 26, 2014 #

11 AM

Running 20:46 intensity: (1:32 @1) + (2:25 @2) + (9:09 @3) + (2:50 @4) + (4:50 @5) 3.52 km (5:54 / km) +50m 5:31 / km
ahr:157 max:204 slept:5.5 shoes: Asics Gel-Fuji Fellrunner

Group jog down to the event. Myself, James, Eoin and the two Conors.

Orienteering 1:14:48 intensity: (1:31 @1) + (21:56 @2) + (44:21 @3) + (6:12 @4) + (48 @5) 9.79 km (7:38 / km) +400m 6:21 / km
ahr:149 max:186 spiked:34/36c shoes: Asics Gel-Fuji Fellrunner

Brown course on Arthur's Seat.
Was at the start, and wasn't really up for a race, decided to just run around. Felt slow, but not the worst apparently. Walked all the climbs really, and chilled around most of the rest. Nice area on top, but this course did get a bit repetitive.

Running 17:03 intensity: (2:46 @1) + (4:39 @2) + (5:58 @3) + (1:06 @4) + (2:34 @5) 2.36 km (7:13 / km) +50m 6:32 / km
ahr:149 max:212 slept:1.0 shoes: Asics Gel-Fuji Fellrunner

Team jog back to the hostel, over the mountain this time. Nice little run.

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