Training Log Archive: roarIn the 7 days ending Nov 11, 2018:
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Sunday Nov 11, 2018 #
9 AM
Running (off-road) warm up/down 31:05 3.56 km (8:44 / km) +164m 7:06 / km
ahr:125 max:171 shoes: VJ Bold 8
Long jog up to the start. Of course at the bottom of the valley I realised I had forgotten my compass so had to go back for it, extending the jog and climb. Also doing it solo. Then I was last starter anyway so had a bit of time keeping warm up top.
O-training race 39:18 *** 6.41 km (6:08 / km) +219m 5:14 / km
ahr:146 max:175 spiked:13/16c shoes: VJ Bold 8
Tollymore training - Middle race
Last starter with ColmM ahead of me. Started well, moving fairly ok in the open up top. Still lacking a little confidence in the shoes though they were much better. Took the non-illegal route to 4 but the forest looked like total crap so went around under it which was wrong. Lot of climb back up then. Must have lost >1 min.
Unmarked MTB tracks down to 5. 6,7 easy stuff, just staying switched on and passed Aine and Olivia on the way to 8. Had planned 9 in advance but for some reason changed my mind last minute and took a bad route staying low and zig-zagging. Then as I passed Gina, I never went to my attackpoint and just stayed too low in the forest faffing. Silly.
Back in the concentration game for 10,11. Blank hillside compass work. Managed to miss 13 by 5-10 seconds going around the hashing and then it was just push hard to the finish. Except then 14 & 15 I couldn't find the flag so wasted a few seconds.
Silly on 4 & 9. Felt decent physically and worked hard but a bit down on Colm's 36.
Last starter with ColmM ahead of me. Started well, moving fairly ok in the open up top. Still lacking a little confidence in the shoes though they were much better. Took the non-illegal route to 4 but the forest looked like total crap so went around under it which was wrong. Lot of climb back up then. Must have lost >1 min.
Unmarked MTB tracks down to 5. 6,7 easy stuff, just staying switched on and passed Aine and Olivia on the way to 8. Had planned 9 in advance but for some reason changed my mind last minute and took a bad route staying low and zig-zagging. Then as I passed Gina, I never went to my attackpoint and just stayed too low in the forest faffing. Silly.
Back in the concentration game for 10,11. Blank hillside compass work. Managed to miss 13 by 5-10 seconds going around the hashing and then it was just push hard to the finish. Except then 14 & 15 I couldn't find the flag so wasted a few seconds.
Silly on 4 & 9. Felt decent physically and worked hard but a bit down on Colm's 36.
Running (off-road) warm up/down 10:11 1.61 km (6:21 / km) +24m 5:54 / km
ahr:138 max:166 shoes: VJ Bold 8
Compulsory cool down jog, with Mark along the Tollymore entrance road.
2 PM
Running (off-road) warm up/down 13:43 1.85 km (7:24 / km) +2m 7:22 / km
ahr:139 max:171 shoes: VJ Bold 8
Warm up around the car park and the start field. Was much warmer than I thought it would be and had to last minute dump my under t-shirt.
O-training race 34:49 *** 5.99 km (5:49 / km) +136m 5:13 / km
ahr:149 max:181 spiked:15/17c shoes: VJ Bold 8
Tollymore One man relay - seeded start
Second male starter, about 2 mins behind Niall. Had a about 2 mins then back to Mark and a further 1 to Colm.
Started hard, with the desire to put the pressure on Niall early on any out and backs. Executed really well too, staying really focused (helped by the mindfullness techniques lecture of lunch). Saw Niall on the out & back to 3/4 and felt like I was gaining. Certainly had a bigger gap behind me.
6 was the start of me losing the focus. I read the map quite incorrectly, thinking I had to go over a spur and stood around trying to work it out. I basically had Niall caught before that. Then took a nice banana for 7, not looking at the compass. Saw the train of lads heading to 6 when I was going towards 9. Finally read 9 incorrectly too and stopped short. Must have lost nearly 1 min in this section, though I'm not sure others were clean through it either.
Fought hard up the hill to 10 and got there just ahead of Niall in the end after he missed it high. Then there was a bit of a footrace to 11 but he went over on his ankle just before it. I slowed to check he was alright, which he claimed he was. I was in the front then and was a bit off on the compass to 12.
Read the map and was a bit put off by having to run the same leg as earlier again. Double checked but all seemed grand to go from 12 to 14. Could hear people behind me but just went hard. Leaving 14 then there was no one behind me suddenly which was weird, didn't think I'd run that fast. Missed 15 by a few seconds, ran right under the flag before pushing hard to the end. Seemed odd how no one was close behind me.
Then Anton finished and told me I had missed 13 :(
Dissapointed to mp. Mostly decent running, certainly very fun to be in the mix. Need to make sure of the speed/orienteering balance in the techincal stuff when head to head racing but mostly read the control numbers.
Second male starter, about 2 mins behind Niall. Had a about 2 mins then back to Mark and a further 1 to Colm.
Started hard, with the desire to put the pressure on Niall early on any out and backs. Executed really well too, staying really focused (helped by the mindfullness techniques lecture of lunch). Saw Niall on the out & back to 3/4 and felt like I was gaining. Certainly had a bigger gap behind me.
6 was the start of me losing the focus. I read the map quite incorrectly, thinking I had to go over a spur and stood around trying to work it out. I basically had Niall caught before that. Then took a nice banana for 7, not looking at the compass. Saw the train of lads heading to 6 when I was going towards 9. Finally read 9 incorrectly too and stopped short. Must have lost nearly 1 min in this section, though I'm not sure others were clean through it either.
Fought hard up the hill to 10 and got there just ahead of Niall in the end after he missed it high. Then there was a bit of a footrace to 11 but he went over on his ankle just before it. I slowed to check he was alright, which he claimed he was. I was in the front then and was a bit off on the compass to 12.
Read the map and was a bit put off by having to run the same leg as earlier again. Double checked but all seemed grand to go from 12 to 14. Could hear people behind me but just went hard. Leaving 14 then there was no one behind me suddenly which was weird, didn't think I'd run that fast. Missed 15 by a few seconds, ran right under the flag before pushing hard to the end. Seemed odd how no one was close behind me.
Then Anton finished and told me I had missed 13 :(
Dissapointed to mp. Mostly decent running, certainly very fun to be in the mix. Need to make sure of the speed/orienteering balance in the techincal stuff when head to head racing but mostly read the control numbers.
Running (off-road) warm up/down 4:28 0.71 km (6:17 / km) +31m 5:10 / km
ahr:134 max:162 shoes: VJ Bold 8
Cool down with Anton. It started rain a little at first, then absolutely lash from the heavens just as we finished. Got very wet.
Saturday Nov 10, 2018 #
2 PM
O-training 1:46:20 12.68 km (8:23 / km) +715m 6:32 / km
ahr:135 max:175 shoes: VJ Bold 8
Long training - Slieve Croob
After a late night, up North for the squad weekend. Got there much earlier than anticipated so had a sneaky car nap.
Started just a bit behind Anton. Focus to start decent pace but build into it more and more. Felt heavy starting up the steep hill. Ground was very slippery. Trading places with Anton until the forest where he got away. I found the light in the forest quite weird actually. After that I slowly increased the intensity and worked to catch back to Anton and Mark. They missed on 21 and I got ahead. The last loop was then fairly hard work trying to stay ahead but Anton got me on some of the hills.
Good fun, fairly clean orienteering. Few small misses but happy enough overall.
After a late night, up North for the squad weekend. Got there much earlier than anticipated so had a sneaky car nap.
Started just a bit behind Anton. Focus to start decent pace but build into it more and more. Felt heavy starting up the steep hill. Ground was very slippery. Trading places with Anton until the forest where he got away. I found the light in the forest quite weird actually. After that I slowly increased the intensity and worked to catch back to Anton and Mark. They missed on 21 and I got ahead. The last loop was then fairly hard work trying to stay ahead but Anton got me on some of the hills.
Good fun, fairly clean orienteering. Few small misses but happy enough overall.
Friday Nov 9, 2018 #
8 AM
Running (road) 47:30 8.44 km (5:38 / km) +240m 4:56 / km
ahr:155 max:183 shoes: New Balance Vazee
Not masses of time available today going to a wedding this afternoon so went out for a BBA run in Hollywood. Not raining, so a grand morning really. Felt a bit heavy at first but loosened up quick enough.
Wednesday Nov 7, 2018 #
4 PM
Running (off-road) 1:33:27 14.37 km (6:30 / km) +541m 5:28 / km
ahr:146 max:180 shoes: Inov8 X-talons 225
You'd think with not working I'd have loads of time to be running during the day but noooo. Today I picked up Ruth and Don from the airport, what should have taken max 1.5 hours took more like 2.5 as their plane was doing real weird things. By the time I was home and had lunch it was getting late.
Decided to head to Church Mtn again but started from a different place for some variation. Turned it into more like 2 steady climbs rather than 3, heading up Corriebracks from the back of Church and then cutting through the forest before up the rough path to Church proper. There was a lot of surface water about after the last days of rain and the path towards Corriebracks was a proper river. It then has one of the top underwhelming summits in Wicklow. It darkish during the forest cut and I stopped my watch to put on the torch I had brought, but forgot to restart it for about 4 mins. This road was fairly steep actually which I hadn't expected that much and then last push up to Church summit on a fairly grotty path through the forest.
Nice one in the end, legs felt good once warmed up. Starting long runs on immediate uphill is tough.
Decided to head to Church Mtn again but started from a different place for some variation. Turned it into more like 2 steady climbs rather than 3, heading up Corriebracks from the back of Church and then cutting through the forest before up the rough path to Church proper. There was a lot of surface water about after the last days of rain and the path towards Corriebracks was a proper river. It then has one of the top underwhelming summits in Wicklow. It darkish during the forest cut and I stopped my watch to put on the torch I had brought, but forgot to restart it for about 4 mins. This road was fairly steep actually which I hadn't expected that much and then last push up to Church summit on a fairly grotty path through the forest.
Nice one in the end, legs felt good once warmed up. Starting long runs on immediate uphill is tough.
Tuesday Nov 6, 2018 #
1 PM
Running (road) 1:02:11 10.78 km (5:46 / km) +267m 5:08 / km
ahr:152 max:172 shoes: New Balance Vazee
Dropped Gina off at the gym in Blessington and headed up to Sorrel. Fairly bleak weather. More high winds and heavy rain so stayed relatively low. Also wanted to run in road shoes to give the sore foot thing another day. Had probably my fastest time ever up the side of the forest with the huge tailwind and did a little out and back towards the summit. Took the lower track back which didn't quite do what I remembered and I had to do a little extra at the end to get up to the hour mark. Saw a woodcock doing that though which is a new bird for me.
Monday Nov 5, 2018 #
10 AM
Note
Getting back to some good consistency. This week is about doing the same but introducing more extras such as stretching. Have a wedding on Friday before heading north on Saturday with the intention of getting to the afternoon training of the squad weekend.
Mon- 60mins
Tues- 60mins
Weds- 90mins
Thurs- Rest
Fri- AM run
Sat- Long Distance Training
Sun- AM Middle Training Race PM One Man Relay
Mon- 60mins
Tues- 60mins
Weds- 90mins
Thurs- Rest
Fri- AM run
Sat- Long Distance Training
Sun- AM Middle Training Race PM One Man Relay
4 PM
Running (off-road) 1:02:01 11.03 km (5:37 / km) +43m 5:31 / km
ahr:156 max:178 shoes: New Balance Vazee
It got a bit late and I was going out before dark. Planned to start form Russelstown car park but that closes at "dark sharp" so had to find somewhere else. Did the greenway path from Baltyboys bridge to Avon Ri. Nice enough. flat, which my legs kinda needed today. Bit sloppy underfoot in places considering it's relatively new. The lake is very low and I went out to a pole with a traffic cone that is usually submerged to investigate. Wasn't very interesting.