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Training Log Archive: ColmM

In the 7 days ending Jan 1:

activity # timemileskm+m
  Running9 11:09:06 70.15(9:32) 112.9(5:56) 2620
  Orienteering1 49:59 4.78(10:27) 7.7(6:30) 40020c
  Strength and Conditioning1 10:00
  Total10 12:09:05 74.94 120.6 302020c

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Sunday Jan 1 #

Note

Quick review of 2016:

A solid year's training. Decent mileage at times. Focus for 2016 was to train well and build up a base, having been on/off the previous few years. Mostly successful, decent mileage at times, and I do have a decent base now.

Winter training in Edinburgh has gone relatively well, could probably do with a bit more gym over the last while. I've done relatively few sessions, but this was mostly a conscious decision. Haven't run well in a race which could be related, but not too worried, and I haven't raced much. Will be hoping to get back to more quick-stuff, and start to work on speed in the next few weeks, leading into Spring.

Partway through the year it became a subsidiary goal to run everyday in 2016, and well that was a bit rough at times, but completed in the end, so that's kind of cool.

With regard to the goals I set at the start of the year, here's a brief run down:

Training:
2600km - ran 4077km, fairly smashed a goal which had assumed I'd get some injury. √
52000m climb - 68485m √
300hrs - 406hrs √
2000 controls - 2034c √

Times:
800m - 2:00 x
1500m - 4:30 √ (4:19)
Mile - 4:50 x
3km - 9:30 √ (9:21)
5km - 16:00 x (16:29)
10km - 35:00 √ (34:58)

Racing:
Intervarsity X-C (Top 40)
JK Overall (Top 20) x
Intervarsity Orienteering (Both golds)
IOC Long (Gold) x
IOC Relay (Gold) x
WUOC - no spectacular race, but all relatively solid. 42nd in middle & 15th in relay would be highlights (& controversial beer relay gold)

Will have some goals to follow.
3 PM

Running 57:15 [2] 10.02 km (5:43 / km) +295m 4:59 / km
(rest day)

Very easy with Clo round Cruagh, and then some extra myself, and met them down by Timber Trove.
10 PM

Strength and Conditioning 10:00 [3]

with Clo

Saturday Dec 31, 2016 #

11 AM

Running 1:45:56 [2] 20.01 km (5:18 / km) +450m 4:46 / km

Easy with jonnyq, in the smaller hills.
The young buck was sticking to certain hr zones, so left him go a bit on a descent or two.
Very nice morning for it.

Friday Dec 30, 2016 #

9 AM

Running 34:38 [2] 6.71 km (5:10 / km) +40m 5:01 / km

Easy with Corbett locally.
Legs heavier from yesterday than I realised.
7 PM

Running 1:06:15 [2] 13.19 km (5:01 / km) +60m 4:55 / km

Very easy with Jack McL.
Feeling much better than this morning. Quads a bit tight from yesterday though.

Thursday Dec 29, 2016 #

1 PM

Running 2:50:42 [2] 16.02 km (10:39 / km) +1250m 7:40 / km

Plan was for a nice Macgillycuddy reeks epic.
Got out and did it, moving well when possible, and a lot of nice summits done.
But scrambly as hell, and caught up in too much tricky stuff and bouldering problems, and didn't get to summit Carrauntoohil with time constraints, but still an adventure very much worth having.

Wednesday Dec 28, 2016 #

Note

01010000 01101111 01100110 00100000 01111010 01100110 01100010 01110011
10 AM

Running 1:10:25 [2] 13.01 km (5:25 / km) +270m 4:54 / km

Easy round Muckross lake with Darren.
Mild weather, a pretty little tour, good sights, and a nice wee climb up to Torc waterfall to finish.
Very enjoyable.
10 PM

Running 42:42 [2] 9.03 km (4:44 / km)

Easy.
Little loop suggested by Darren. From the house, down to the golf clubhouse, along the lake, and into the demesne, and back from the cathedral along the Kerry way.

Tuesday Dec 27, 2016 #

5 PM

Running 1:13:44 [2] 15.28 km (4:49 / km) +160m 4:35 / km

In Killarney.
Easy out to library point, and back with a small additional loop on the way home.

Monday Dec 26, 2016 #

10 AM

Running 1:22 [2] 0.28 km (4:53 / km)

Orienteering 49:59 [4] 7.7 km (6:30 / km) +400m 5:09 / km
20c

Stephen's Day Score event on Ticknock, 50min cut-off

Feeling grand, but not running mad fast, strong enough on the climbs though, a 30sec error on 13, but otherwise nothing more than 10sec.
Decent enough route I think. Missed 4 low-pointers and got all the high-pointers.
Hit the last one with 46:45 on the clock, and 80m of climb back to the finish, so the pressure was relatively on, but scraped in.

Running 10:38 [1] 1.59 km (6:43 / km) +70m 5:30 / km

collecting controls

Running 35:29 [2] 7.77 km (4:34 / km) +25m 4:30 / km

easy jog home, much downhill.

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