Training Log Archive: ColmMIn the 7 days ending Feb 2, 2014:
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Sunday Feb 2, 2014 #
Running warm up/down 9:20 [2] 1.8 km (5:11 / km)
shoes: Asics Gel-Fuji Fellrunner
Running 41:14 [5] 8.17 km (5:03 / km) +330m 4:12 / km
slept:6.5 shoes: Asics Gel-Fuji Fellrunner
Really cool course, really technical running, and I really enjoyed it!
Went out with the intention of trying to work through the uphill, which I knew was essentially split in two sections - Up the single track to the boneshaker, followed by some flat, then the climb up to the masts, at the top.
Worked pretty well on the first one, and ran hard along the flat to pick back some places, and then worked through the next uphill too with a few lads in front of me.
We hit the top, and I was maybe 13th or so, and into the rocky muddy trail I tried to pick up the pace and kick pass the 2 lads in front. Ran hard along this undulating trail, and dropped them, caught glimpses of another guy ahead, but the forest was dense and I couldn't see around any of the bends. Pushed the downhills until he was right in front of me and I could cruise past him. Ran hard again over the next trails which were rocky, to try and have a look at others in front, saw some at some stage, but everyone was too far ahead. Ran well through to the finish, and almost got another, but needed another 50m or so.
Really enjoyed the race, and was really happy with how it went. Surprised that I felt decent on the uphills, and was only around 2:30mins behind the leaders. Definitely my best hill race result of date.
Eoin was stronger on the uphills early on and I never saw him again, was running seriously well to come 4th and just behind the winners.
I finished 10th in the end. So pretty happy overall, but the technicality of it did suit me.
Ran without the heart rate monitor too, I've been finding it a bit annoying and distracting in races recently.
Running 25:02 [1] 3.58 km (7:00 / km) +25m 6:45 / km
shoes: Asics Gel-Fuji Fellrunner
Saturday Feb 1, 2014 #
Running 4:23 0.65 km (6:45 / km)
ahr:149 max:170 shoes: Asics Gel-Fuji Fellrunner
Orienteering 18:16 3.56 km (5:08 / km)
ahr:174 max:221 spiked:24/26c slept:8.0 shoes: Asics Gel-Fuji Fellrunner
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 5.9 km (5:27 / km)
ahr:160 max:180 shoes: Asics Gel-Fuji Fellrunner
Friday Jan 31, 2014 #
Note
slept:8.0
Orienteering 1:31:32 **** 8.83 km (10:22 / km) +400m 8:27 / km
ahr:129 max:164 spiked:10/14c shoes: Inov8 Oroc 340 (Dec '13)
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 #
Cycling: Commute 30 [3]
slept:8.5 (rest day)
Wednesday Jan 29, 2014 #
Cycling: Commute 30 [3]
slept:7.0
Running 1:48:51 17.88 km (6:05 / km)
ahr:154 max:194 shoes: Asics Gel-Fuji Fellrunner
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 #
Cycling: Commute 30 [3]
slept:7.0
Running 31:25 5.82 km (5:24 / km)
ahr:153 max:182 shoes: Asics Gel-Fuji Fellrunner
Heart rate data all over the shop. Easy lap of Bushy.
I altered the intensity of this.
Running 13:48 2.8 km (4:56 / km)
ahr:170 max:209 shoes: Asics Gel-Fuji Fellrunner
Absolutely mad HR data, again...
Running 24:22 7.03 km (3:28 / km)
ahr:164 max:180 shoes: Asics Gel-Fuji Fellrunner
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 2.73 km (6:35 / km)
ahr:125 max:135 shoes: Asics Gel-Fuji Fellrunner
Monday Jan 27, 2014 #
Cycling: Commute 30 [3]
slept:8.5
Strength and Conditioning 40:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)
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.
Running 1:03:20 12.6 km (5:02 / km)
ahr:144 max:180 shoes: Aasics Gel-Fuji Racer (Blue)
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.