Training Log Archive: ColmM

Sore throat and not feeling the best. Would normally run on this, but today not really up for it. Probably get back tomorrow.

Orienteering.
Leinster League - Vale of Clara.
Map
Results
Ran badly, 3 big mistakes, and a couple of <30s ones as well.
On 5, I was right beside the hill, and looked around but couldn't see the pit or control. Relocated, and was pretty happy I was in the right spot, then ran up to the track junction to relocate again. Came back, and still nothing. Then suddenly spotted the stake. Super stupid stuff.
On 13, I wasn't paying enough attention, ran hard to it, and didn't read the map enough because I'd been through this section of forest. Ended up right of it, badly. More stupid time loss.
On 21, I just stopped slightly short, couldn't get the contours here, not really sure there was any shape despite it being mapped so. But I didn't have much of a plan and had to go back up to the path to relocate. Didn't get much out of it, but went further on and did find the control.
Smaller losses on 1 (10s), and 3 (20-30s), as well. Looks like I lost time on my route to 22 as well, Ruairí took a lot out of us.

So, not a great race technically, 8mins or so lost, but physically not bad. Looks like I was fast enough to be similar to Darren most of the way around, which is an improvemnt on Munster Champs. Lost a lot to him on number 1 though and I'm not sure why, slow exit a little maybe, but just slower in general I guess. I was plenty strong enough for the length too, despite yesterday I reckon I still had another 15mins in my legs at least. So base training is going the right direction anyway.

Competitor Name: Colm Moran
Course Name: Brown

1. (1:25, +0:10) (1:25, +0:10)
Small miss on 1. Just didn't spot the tree, didn't really have my head up. ~10s.

2. (6:41, +0:29) (8:06, +0:33)
Little slow exiting 1, but felt I was running fast afterwards. Disappointed to be this far behind Darren on the split, to be honest. Aimed to hit the road bend, was a little right though, so straightened up and went through forest the whole way.

3. (3:46, +0:25) (11:52, +0:58)
Small miss here too. Hit a hill too far left. ~20 - 30s.

4. (0:57, +0:06) (12:49, +0:47)
Grand

5. (4:14, +2:36) (17:03, +3:13)
Horror here. Hit the hill beside the control, looked around, nothing, went to check the path, yep all good, back in but nothing. Legged it up to path junction, sure I was right, went back and spotted it. Killer. So much time for nothing.
Did lose concentration a little on the first half of the leg so wasn't 100% sure when I arrived, maybe played it's part, but didn't have my head up properly I guess was the main issue.

6. (0:57, +0:06) (18:00, +3:19)
Easy up into this

7. (0:52, +0:03) (18:52, +1:49)
Wasn't sure of veg boundaries, but was confident enough it'd be there, luckily it was so.

8. (1:01, +0:02) (19:53, +1:51)
Grand

9. (1:09, +0:14) (21:02, +1:53)
Grand

10. (1:42, -0:02) (22:44, +1:45)
Grand

11. (1:04, +0:06) (23:48, +1:36)
Pretty grand. Whoever was leading at this stage was dropping time a lot.

12. (2:08, -0:02) (25:56, +1:21)
Almost didn't spot the lower track route, but tried to run quick when I hit the road.

13. (5:06, +1:51) (31:02, +2:42)
Shocker. Had been near it on the way to 2, and didn't spend enough time navigating because of it, worked up the hill then focussed on running hard. Missed the control to the right by a good bit and had to pull back, bad news.

14. (3:42, -0:09) (34:44, +2:33)
Worked hard on this leg, and it gained back a little. Surprised to only be 2:30mins behind after the 2 bad mistakes at this stage.

15. (2:00, -0:05) (36:44, +2:09)
Again worked pretty hard through the forest, knew my compass was pretty good entering the control, but had to look up to make sure I spotted the boulder, all good. Good time gains in the forest here.

16. (1:49, +0:05) (38:33, +2:13)
Wet oul marsh.

17. (1:29, +0:09) (40:02, +2:22)
Pretty grand, tried to work through the uphill.

18. (1:39, +0:02) (41:41, +2:11)
A slow leg mostly, and I just kept going, was a little high, but could see what was happening.

19. (2:35, -0:11) (44:16, +1:52)
Worked hard here on the road, and back in the forest. Another good time gain. A few people searching too low. I nailed it.

20. (0:36, +0:09) (44:52, +2:01)
Walked this while I turned my descriptions around, thankful of the good bearing.

21. (5:20, +3:23) (50:12, +5:24)
After getting a little back into it, I chucked it all away on this one. No real plan, and that kind of killed me. Went in too early, contoured on, but thought I was too far. Back up to track to relocate, not much use, but slow return and success. Big loss.

22. (4:24, +0:47) (54:36, +5:28)
Big time loss here to Ruairí just on route I think. Got a pretty horrible descent by following the road too long, I'd seen others take this route earlier and I think it influenced me, but no excuse.

23. (4:41, +0:16) (59:17, +5:33)
Worked hard on the uphills, something I've needed to improve on, and not a bad loss to Eoin in the end. Only us and Darren doing this sort of time, so climbing is improving.

24. (2:25, +0:12) (61:42, +5:45)
Pretty clean here.

25. (1:06, -0:02) (62:48, +5:42)
Decent short leg.

26. (1:27, -0:02) (64:15, +5:34)
Another decent short leg.

27. (0:51, +0:05) (65:06, +5:39)
Grand.

28. (1:55, +0:02) (67:01, +5:41)
Worked hard on this uphill, pretty happy with split.

29. (2:43, +0:07) (69:44, +5:48)
Really kept going on this tough finish. Happy with split.

30. (0:22, +0:03) (70:06, +5:50)
Grand. Lost 25s to Darren over the last 20mins. Well there's a positive. But the mistakes here were stupid and needless. No real excuse for it, but I'll keep it in mind.

Brown - Splits

Event: Ireland Senior Squad Training Weekend
 

Orienteering - Technical training.
Multi-techniques session organised by Niamh, and Hugh on Scarr. Lovely course. Enjoyed the fact that it was longer than planned too. Went pretty well.

Scarr Training 1
Scarr Training Part 2

Collecting controls.
Killer conditions. Swear I almost died.

Night-O.
Results
Hollywood night-o done by Ruairí and Hugh. Really nice little forest. I was doing alright, but I cracked near the end, really shouldn't have happened. Poor show. Quite costly too. Conor killed it.

Long - Splits

60mins easy.
3 laps of the old High School 2.2 miler.
Really had to squeeze this one in. Lucky to get anything.

Easy 90mins.
Legs were heavy, wasn't really in the mood either, but was grand in the end.
Laps of UCD. Very chilled.
Nobody was up for a long run today.
Sweet-ass hr graph today though, body well able for this run. Possibly a pb low average heart rate.

Easy recovery jog.
Legs feeling much better now than earlier.
Others were leaving the house for a jog, so I left after, caught up, and took it easy.

Left my hr monitor at home this week while I'm in my dad's, might pick it up.
Also nabbing 100g here, there and everywhere this week.

Intervals - 10 x 800m.
Supposed to be with UCDAC, but they have indoor intervarsities at the weekend, and most of them raced last weekend, so nobody showed. And once again, I was flying solo.
Had to decided quickly what to do. Thought about 5 * 1mile, but the pitches were waterlogged, so to the trail for 800s it was.
Horrible weather, but wasn't the worst during the intervals - much worse on the warm down and cycle home.
Started off slowly, so decided I'd keep them around that tempo-ish pace and do an extra 2 if the legs felt good (had originally planned 8 x 800). Got a little excited running behind Joe Sweeney on number 2.
Times: 3:11, 3:00, 2:53, 3:00, 2:59, 2:59, 2:58, 3:02, 3:04, 3:03
Grand.

Quick wamr down. Calves stiff.