Training Log Archive: ColmM

With Scran, and Laura for a bit.
Achilles feeling better for it.

shoulder looking mostly good. Still a bit sore at times, and lacking some mobility, but fine while running, and was pretty okay with the physio. Tested it a bit last night building from easier weights and it seemed okay too.
Good stuff.

to physio

strength exercises with Jo, including a short visit to the circuit gym & an appearance from Forest Demon.

home from physio via the crags.
Lovely morning out. I wasn't even close to wearing the right shoes, though.

EUOC hills - 3 * 3mins

Supposed to be 6. Achilles was seizing up a small bit warming up, and still so on the first few reps. Loosened up a little, but I wasn't flying anyway, so I left it at that.
Would like to be pretty fresh this weekend anyway.

Nice little jog home with Carcas.

Easy on the seat, before gym.
Feel like I need to get a bit more hills in on my easy runs, so here we are.

Rolling, activation, stretching.
Hurdles drills
10 DB Sumo squats
10 KB swings
2 x (5 + 5) SL box squat
2 x (5 + 5) SL deadlift
2 x (5 + 5) SL box bridge
box jumps

3 x 5 OH squats @ 20, 25, 30kg.
3 x 5 Back squats @ 40, 50, 60kg.
3 x 5 OH barbell @ 15, 20, 25kg.
3 x (10 + 10) push-pull plank
3 x 10 sumo squats
3 x 10 paloff press

v easy home

Leinster League out in Cavan

Not the prettiest little area, quite brambly, and quite a few track routes required, but to be fair, a reasonable amount of white forest.

Got round mostly alright. This is the sort of orienteering I've grown up with, and I could tell I was being lazy orienteering, and quite rusty, but also knew it was the sort of area I could kind of get away with it. The consistent rain & awkward map bag didn't encourage disciplined orienteering either.

Got round mostly okay, took mostly straight routes, had a few 30s slips in the first half (#4, #9, #12). As I got more a little more tired though, the orienteering got even lazier, and lack of compass on #15 lead to at least a 1min mistake, after leaving the white 50m before the control in good position.
Tried to take my time with the compass to #16 to hit the small path through the marsh. Still didn't hit it, and got fairly caught in brambly, heathery marsh. Then lost position & got confused and had to bail left to the track. Lost 4mins or so here, probably should have just gone around to begin. Trudged round the remainder, probably lost a bit more on route to #18.

Good to be back out, doesn't feel like I've done much Leinster League type stuff in the last 2 years. This was a nice reminder of what Sunday Irish orienteering is like. I mostly enhoyed it, but wouldn't be rushing back.

Brown - Splits

Event: POM 2017
 

tough enough up to ticknock.

Out to Ticknock to do Aonghus' hill reps.

3 * long hills, with lorrieq.

Got moving, but it was tough enough today. Very windy out, and jelly-legged from the cycle, but got through and got it done.

Times: 6:07, 6:18, 5:59.

Mostly downhill from ticknock to UCD, but also home from UCD after footy.

this week looked like it might be a good week until the last two days.