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Training Log Archive: ColmM

In the 7 days ending May 2, 2014:

activity # timemileskm+mload
  Running4 1:35:00 10.31(9:13) 16.6(5:43)160.0
  Orienteering2 59:28 7.46(7:59) 12.0(4:57)35 /43c81%202.4
  Cycling: Commute6 2:458.3
  Total10 2:37:13 17.77 28.635 /43c81%370.6
averages - sleep:6.7

» now

Friday May 2, 2014 #

9 AM

Cycling: Commute 30 [3]

7 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon (Dec' 13)

Orienteering 11:59 [5] *** 3.0 km (4:00 / km)
spiked:20/22c shoes: Inov8 X-Talon (Dec' 13)

IOC Sprint - 1st place
NUI Maynooth mapped by Jonny, and planned by Jonny and Laurence.
Very nice map, easy to read, and pretty. Not the most technical area, but the course did a very good job of the area, lots of short fast controls, and tricky routes as well made the short winning times into an intense sprint.
I really enjoyed the course, particularly as I wasn't expecting much.
I lost very little time, as did most of the others, so maybe it was a bit easy.

I tried to push hard from pretty early on, as I knew the short course would mean everyone would be fast. Some brief indecision on the earlier routechoices, but generally in control. 2-3s lost on 19 when I had to stop and check the description of the hedge when leaving 18, but got it alright then. Also a bad routechoice on 20 probably cost another 3-4s I reckon, but otherwise clean. I came out of 19 to the North-west, then went south of the first building, and north of the last one, you can see in my routechoice. I think this route could work if you went North of the first building, but I was too busy trying to run hard.
Obviously a good race, but didn't feel the best physically out there, and clearly still speed work needed as Darren was quicker, but I knew that.

Felt like I could be close to some others. at the finish, so really pushed on the run-in and it paid dividends, as I overtook Darren on the run-in to take the win. Really happy with the result, but work to be done.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon (Dec' 13)

Thursday May 1, 2014 #

10 AM


Wednesday Apr 30, 2014 #

5 PM

Cycling: Commute 15 [3]

6 PM

Running 35:00 [2] 6.5 km (5:23 / km)
shoes: Asics Gel-Fuji Fellrunner

Easy jog + a few 200s.
Got home and Mum and Clo were heading for a run so I followed them down to Bushy.
Ankle has been improving the last couple of days, and I guess a run is the ultimate test. Felt fine the whole way through, but I was still concious of it, and I know it wouldn't be fine in terrain just yet.
But more single leg squats and some tape and hopefully it won't be noticed.
Post-IOC and exams I would like to get back on training which has been pretty lacking for the last 2 months.

Tuesday Apr 29, 2014 #

8 AM

Cycling: Commute 30 [3]

Monday Apr 28, 2014 #

8 AM

Cycling: Commute 30 [3]

Sunday Apr 27, 2014 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel-Fuji Fellrunner

Orienteering 47:29 [3] 9.0 km (5:17 / km)
spiked:15/21c slept:7.0 shoes: Asics Gel-Fuji Fellrunner

Family Relay - Malahide Castle
Went out on last leg, Mum had done well and came back with a brief lead over Ruth, but there was no way we were going to beat the Shorts. The matter wasn't helped however by Clodagh having a shocker. Mentions of a 25min mistake. Map wasn't exactly great around there, but she clearly hit self-destruct.
So I got going with no worries anyway, still started quick enough, but as it went on it really began to drag on and I was less and less up for it. Pretty boring, just routechoices around the forest, particularly as I was lacking long socks. Was grand, but in the latter stages I stopped paying a bit of attention, and couldn't find a few controls hidden away, and slowed the running down a bit.
Unfortunately also twisted my ankle between 19 and 20. Walked for a short bit, hobbled a little, but was still able to run the finish then.
It's sore now, but I've iced it a lot and been wearing compression socks almost all day, so with a good few exercises hopefully it won't be an issue for IOC.
Not the best of timing though.
8 PM

Cycling: Commute 15 [3]

Saturday Apr 26, 2014 #

11 AM

Running 30:00 [2] 5.6 km (5:21 / km)
slept:6.0 shoes: Asics Gel-Fuji Fellrunner

Easy jog.
Nice chilled one with Clo from Dad's over to the back gate of the High School, through Dodder park.
On the way back did 5 * 200m strides or so.
1 PM

Cycling: Commute 45 [3]

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