Training Log Archive: ColmMIn the 7 days ending Jan 25, 2014:
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Saturday Jan 25, 2014 #
12 PM
Running 4:53 [1] 0.51 km (9:35 / km)
shoes: Asics Gel-Fuji Fellrunner
Orienteering 47:45 [5] 10.43 km (4:35 / km) +75m 4:25 / km
spiked:26/33c slept:8.0 shoes: Asics Gel-Fuji Fellrunner
Edinburgh City Race,
Cold at the start, otherwise not really sure how I was feeling. Got going though, and started alright, but a lot slower than James on number 1, for no real reason. Also had a miss on two, turned early, went into some olive green, backtracked, and went around, probably 20s or so.
Generally the race went reasonably well, and I was planning ahead well, but had a few issues. Took a worse route to 8, but it was worsened by the gatebeing locked and me having to climb a bigger gate than I've climbed in a long time. ~20-30s. Another mistake on 13, hitting an uncrossable wall. which just shouldn't be happening. ~15s. Number 16 as well I went up some small steps which turned out to be a dead end, bad loss, ~20-30s. To 27, in the really detailed area I found it hard to read, and took a small path slightly to early, and ended up looking down at it, and having to go around, ~15-20s. 28 I also lost a little concentration and turned a little early, but realised. 10s or so. Not sure about route to 32 either, the others went up, but I went down, was tiring on that uphill as well, had to work through.
Overall I thought it was better than it was in hindsight. More misses than I thought, but generally decent navigation. I was slow around the course, regularly just behind the others, but that would be refelective of the last two months. I do look forward to getting some more speed stuff in and getting a bit faster.
Will do some comparisons to last year, maybe tomorrow.
Cold at the start, otherwise not really sure how I was feeling. Got going though, and started alright, but a lot slower than James on number 1, for no real reason. Also had a miss on two, turned early, went into some olive green, backtracked, and went around, probably 20s or so.
Generally the race went reasonably well, and I was planning ahead well, but had a few issues. Took a worse route to 8, but it was worsened by the gatebeing locked and me having to climb a bigger gate than I've climbed in a long time. ~20-30s. Another mistake on 13, hitting an uncrossable wall. which just shouldn't be happening. ~15s. Number 16 as well I went up some small steps which turned out to be a dead end, bad loss, ~20-30s. To 27, in the really detailed area I found it hard to read, and took a small path slightly to early, and ended up looking down at it, and having to go around, ~15-20s. 28 I also lost a little concentration and turned a little early, but realised. 10s or so. Not sure about route to 32 either, the others went up, but I went down, was tiring on that uphill as well, had to work through.
Overall I thought it was better than it was in hindsight. More misses than I thought, but generally decent navigation. I was slow around the course, regularly just behind the others, but that would be refelective of the last two months. I do look forward to getting some more speed stuff in and getting a bit faster.
Will do some comparisons to last year, maybe tomorrow.
Friday Jan 24, 2014 #
Event: FWTN #6 - King's Buildings
7 AM
Note
slept:5.5
6 PM
Running 20:55 3.57 km (5:52 / km)
ahr:144 max:170 shoes: Asics Gel-Fuji Fellrunner
Jog down to night-o with Conor O'Keefe.
Orienteering 25:11 4.88 km (5:10 / km)
ahr:150 max:162 spiked:29/30c slept:1.0 shoes: Asics Gel-Fuji Fellrunner
Easy jog around the Night Sprint in King's Buildings, Edinburgh University.
Getting my head into the map for tomorrow. Struggled to get planning early on, but hit the rhythym after 5-10mins or so.
Getting my head into the map for tomorrow. Struggled to get planning early on, but hit the rhythym after 5-10mins or so.
Orienteering 9:59 1.24 km (8:03 / km)
ahr:110 max:134 spiked:5/5c shoes: Asics Gel-Fuji Fellrunner
Chilled around a few controls behind Conor O'Keeffe because he struggled a lot with this first run.
Thursday Jan 23, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:6.5 (rest day)
Rest day ahead of the weekend. Legs feeling decent enough. I'm sleepy tired though.
4 PM
Note
slept:1.5
So many naps. If I could shorten these they would be really productive.
Wednesday Jan 22, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:7.0
12 PM
Running 1:40:07 17.48 km (5:44 / km)
ahr:135 max:201 shoes: Asics Gel-Fuji Fellrunner
90mins easy.
90 minuter from college with lorrieq, so we headed out to Sandymount / Irishtown, and onto the lighthouse, then back. Took a little longer, because of the slow pace, but no worries.
Legs tired today, and some stomach issues, but not too bad. Rest day tomorrow before Edinburgh.
Good to have company today.
90 minuter from college with lorrieq, so we headed out to Sandymount / Irishtown, and onto the lighthouse, then back. Took a little longer, because of the slow pace, but no worries.
Legs tired today, and some stomach issues, but not too bad. Rest day tomorrow before Edinburgh.
Good to have company today.
Tuesday Jan 21, 2014 #
8 AM
Cycling: Commute 30 [3]
slept:7.5
6 PM
Running 14:21 2.75 km (5:13 / km)
ahr:154 max:178 shoes: Asics Gel-Fuji Fellrunner
More stomach pains today and on this run down to rathfranham, after last night. Don't know what it is. Again, questionably high hr.
Running 20:43 6.04 km (3:26 / km)
ahr:166 max:180 slept:2.0 shoes: Asics Gel-Fuji Fellrunner
Intervals - 6 * 1km
Down with Rathfarnham, it's been a while. With those stomach issues and me away from the speed for a while I wasn't sure how this would go. Running with a mixed group.
Times: 3:35, 3:19, 3:21, 3:24, 3:29, 3:31
The group ended up running mostly 3:30 - 3:35, despite it not feeling that slow.
Ran the first one just in front of them, when I saw the time I picked it up a bit and the next two were alright, I was finding it tough going though, and thought this pace would be tought to keep going. After 4, they were all finished (I arrived late, missed the first 2), so I was running solo, and this hampered my times further, despite having run solo essentially on the previous ones as I was ahead of them.
Found the session tough for what was relatively slow times. Not worried though, after the last month's training, back to some quick stuff was a nice change. And this session was a good ball-buster to get back on track. Plus, the whole not feeling great thing, but my stomach wasn't hurting much while I ran these.
Nice session ahead of the weekend.
Down with Rathfarnham, it's been a while. With those stomach issues and me away from the speed for a while I wasn't sure how this would go. Running with a mixed group.
Times: 3:35, 3:19, 3:21, 3:24, 3:29, 3:31
The group ended up running mostly 3:30 - 3:35, despite it not feeling that slow.
Ran the first one just in front of them, when I saw the time I picked it up a bit and the next two were alright, I was finding it tough going though, and thought this pace would be tought to keep going. After 4, they were all finished (I arrived late, missed the first 2), so I was running solo, and this hampered my times further, despite having run solo essentially on the previous ones as I was ahead of them.
Found the session tough for what was relatively slow times. Not worried though, after the last month's training, back to some quick stuff was a nice change. And this session was a good ball-buster to get back on track. Plus, the whole not feeling great thing, but my stomach wasn't hurting much while I ran these.
Nice session ahead of the weekend.
Running 16:06 2.81 km (5:44 / km)
ahr:134 max:147 shoes: Asics Gel-Fuji Fellrunner
Happened across Mike and Róisín on their way home, just as I was leaving, so jogged along while they cycled. Enjoyable.
Monday Jan 20, 2014 #
8 AM
Cycling: Commute 30 [3]
slept:5.5
Nice to be back on the bike.
12 PM
Strength and Conditioning 45:00 [3]
shoes: Asics Gel-Fuji Fellrunner
Gym
Stretching, walkouts, warm up on bike.
Bridging - 20 reps, then 3 * 10 single leg, on each leg (10kg).
Dead lifting 5 * 3 (75kg).
Bench Press 5 * 5 (30kg).
Single arm row 4 * 8 each arm, (12.5kg)
Stretching, walkouts, warm up on bike.
Bridging - 20 reps, then 3 * 10 single leg, on each leg (10kg).
Dead lifting 5 * 3 (75kg).
Bench Press 5 * 5 (30kg).
Single arm row 4 * 8 each arm, (12.5kg)
6 PM
Running 1:04:22 [2] 12.73 km (5:03 / km)
shoes: Asics Gel-Fuji Fellrunner
60mins easy
Ran up to Cillín's, loop near Marlay with him for a little bit, then continued on and did the rest of my windy arbour / churchtown 7.5km.
Arms and particularly wrists got very cold after leaving Corbett. Misjudged the temperature a bit.
Ran up to Cillín's, loop near Marlay with him for a little bit, then continued on and did the rest of my windy arbour / churchtown 7.5km.
Arms and particularly wrists got very cold after leaving Corbett. Misjudged the temperature a bit.
Sunday Jan 19, 2014 #
11 AM
Running warm up/down 8:12 1.32 km (6:13 / km)
ahr:130 max:153 slept:8.0 shoes: Inov8 X-Talon (Dec' 13)
Orienteering 1:57:51 *** 20.95 km (5:38 / km) +100m 5:30 / km
ahr:150 max:176 spiked:39/41c shoes: Inov8 X-Talon (Dec' 13)
Long Orienteering
Donadea. Did Long, Medium and reverse Medium to make up some time.
Not the most invigorating map for 20km orienteering, but by the end I was thanful for the lack of climb.
Ran reasonably quickly for the Long, and then just kept going around the two mediums, tiring as it went on. Not slow or fast on the first, but slow on the last.
Long course, being the main one, went well. Issue on number 1, was a little confuzzled by this spot, but I got it. After that 15s to redirect Clodagh was about as much time as I lost as far as I remember. Not legging it, but moving alright. Chilled finish with the later ones in mind. Kind of interesting comparing splits from the Middle and Long.
Splits
Competitor Name: Colm Moran
Course Name: Long
1. (2:27, +0:26) (2:27, +0:26)
Mishap here.
2. (2:12, +0:06) (4:39, +0:17)
3. (1:10, +0:02) (5:49, +0:18)
4. (2:17, +0:12) (8:06, +0:09)
5. (1:34, +0:01) (9:40, +0:04)
6. (1:47, -0:01) (11:27, -0:11)
Running alright it looks over the next bit.
7. (1:00, -0:01) (12:27, -0:17)
8. (1:21, -0:01) (13:48, -0:30)
9. (1:54, -0:03) (15:42, -0:34)
10. (1:24, -0:02) (17:06, -0:39)
11. (1:32, -0:10) (18:38, -0:49)
Good split. Went through the light green pretty well.
12. (1:16, +0:02) (19:54, -1:06)
13. (1:13, +0:02) (21:07, -1:04)
14. (1:47, +0:06) (22:54, -1:13)
15. (2:18, +0:13) (25:12, -1:04)
16. (2:01, -0:09) (27:13, -1:16)
Another nice split. Went straight through rough-ish forest. Lead increases over next section, with a couple of good splits.
17. (3:11, -0:14) (30:24, -1:34)
18. (3:33, -0:02) (33:57, -1:52)
19. (1:58, +0:03) (35:55, -2:01)
20. (3:35, +0:03) (39:30, -2:00)
21. (2:35, -0:09) (42:05, -2:09)
Couple of good splits despite chilled enough finish.
22. (2:06, -0:07) (44:11, -2:26)
23. (1:34, +0:01) (45:45, -2:30)
Finish. (0:52, +0:09) (46:37, -2:33)
Donadea. Did Long, Medium and reverse Medium to make up some time.
Not the most invigorating map for 20km orienteering, but by the end I was thanful for the lack of climb.
Ran reasonably quickly for the Long, and then just kept going around the two mediums, tiring as it went on. Not slow or fast on the first, but slow on the last.
Long course, being the main one, went well. Issue on number 1, was a little confuzzled by this spot, but I got it. After that 15s to redirect Clodagh was about as much time as I lost as far as I remember. Not legging it, but moving alright. Chilled finish with the later ones in mind. Kind of interesting comparing splits from the Middle and Long.
Splits
Competitor Name: Colm Moran
Course Name: Long
1. (2:27, +0:26) (2:27, +0:26)
Mishap here.
2. (2:12, +0:06) (4:39, +0:17)
3. (1:10, +0:02) (5:49, +0:18)
4. (2:17, +0:12) (8:06, +0:09)
5. (1:34, +0:01) (9:40, +0:04)
6. (1:47, -0:01) (11:27, -0:11)
Running alright it looks over the next bit.
7. (1:00, -0:01) (12:27, -0:17)
8. (1:21, -0:01) (13:48, -0:30)
9. (1:54, -0:03) (15:42, -0:34)
10. (1:24, -0:02) (17:06, -0:39)
11. (1:32, -0:10) (18:38, -0:49)
Good split. Went through the light green pretty well.
12. (1:16, +0:02) (19:54, -1:06)
13. (1:13, +0:02) (21:07, -1:04)
14. (1:47, +0:06) (22:54, -1:13)
15. (2:18, +0:13) (25:12, -1:04)
16. (2:01, -0:09) (27:13, -1:16)
Another nice split. Went straight through rough-ish forest. Lead increases over next section, with a couple of good splits.
17. (3:11, -0:14) (30:24, -1:34)
18. (3:33, -0:02) (33:57, -1:52)
19. (1:58, +0:03) (35:55, -2:01)
20. (3:35, +0:03) (39:30, -2:00)
21. (2:35, -0:09) (42:05, -2:09)
Couple of good splits despite chilled enough finish.
22. (2:06, -0:07) (44:11, -2:26)
23. (1:34, +0:01) (45:45, -2:30)
Finish. (0:52, +0:09) (46:37, -2:33)