Training Log Archive: ColmMIn the 7 days ending Jan 15, 2016:
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Friday Jan 15, 2016 #
7 PM
Running 44:03 [2] 8.64 km (5:06 / km)
Warm up laps of the pitches then a short lap of campus.
10 PM
Note
Quick 2016 goals summary, brief:
A bit more focused on training this year than racing.
This is what I would like to do, but it's hard to commit 'cos the last 2 semesters of college have been all work, no play.
I'm going to put down a lot of goals here, and just try to get as many as possible, but not expect all.
Training:
Times:
Races: (main races I'd like to do well in)
Good to get a list out. Mostly inspired by TimC's list.
A bit more focused on training this year than racing.
This is what I would like to do, but it's hard to commit 'cos the last 2 semesters of college have been all work, no play.
I'm going to put down a lot of goals here, and just try to get as many as possible, but not expect all.
Training:
- Mileage: 2600km - I've done this in 2014, but this should be a minimum (50km / week)
- Climb: 52000m (1000m / week)
- Orienteering: 2000 controls
- Hours: 300 (again, this should really be a bare minimum but we'll see)
Times:
- 800m - 2:00
- 1500m - 4:30
- Mile - 4:50
- 3km - 9:30
- 5km - 16:00
- 10km - 35:00
Races: (main races I'd like to do well in)
- Intervarsity X-C (Top 40 would be great)
- JK Overall (Top 20 (field dependent - came 13th 2014)
- Intervarsity Orienteering (Both golds)
- IOC Long (Gold / silver with Nick)
- IOC Relay (Gold)
- WUOC
- Probably also some hill races that I will aim for at some stage
Good to get a list out. Mostly inspired by TimC's list.
Thursday Jan 14, 2016 #
7 PM
Running 2:00:05 [2] 21.21 km (5:40 / km) +450m 5:07 / km
Beautiful evening for a run once appropriately wrapped-up.
Joined by Haynesy, and went from home, up to the snowy hills, and back, didn't summit as it was a bit icy, but got a nice loop.
Forgot head-torches, but the snow illuminated the ground sufficiently.
The altitude drop has done wonders. Cruised this. In shape.
Joined by Haynesy, and went from home, up to the snowy hills, and back, didn't summit as it was a bit icy, but got a nice loop.
Forgot head-torches, but the snow illuminated the ground sufficiently.
The altitude drop has done wonders. Cruised this. In shape.
10 PM
Strength and Conditioning 10:00 [3]
Lower leg conditioning / activation.
Wednesday Jan 13, 2016 #
12 PM
Running 40:06 [2] 7.6 km (5:17 / km)
Laps of DCU x-c course spectating the school's invitational on the way back from the airport.
Nice to be on soft grass again.
Nice to be on soft grass again.
Tuesday Jan 12, 2016 #
5 AM
Hike 1:15 [1]
Hike back down off table mountain to catch sunrise before flying home.
Pretty spectacular.
Steep descent almost as tiring as the ascent.
Pretty spectacular.
Steep descent almost as tiring as the ascent.
5 PM
Running warm up/down 24 [1] 0.08 km (5:16 / km)
Orienteering 7:14 [5] 1.75 km (4:08 / km) +40m 3:42 / km
12c
Mass start sprint on Wits campus with Cillín, and Brad.
Good route on 4 gave me a solid lead, but hesitancy on the next few allowed Brad to catch up.
Good route and strong finish on the last one gave me gold.
Good route on 4 gave me a solid lead, but hesitancy on the next few allowed Brad to catch up.
Good route and strong finish on the last one gave me gold.
Running warm up/down 9:23 [1] 1.43 km (6:35 / km) +20m 6:09 / km
Monday Jan 11, 2016 #
5 PM
Hike 2:00 [1] +800m
2hrs.
Up table mountain with sleeping & cooking gear.
Up table mountain with sleeping & cooking gear.
8 PM
Running 1:24:25 [2] 6.18 km (13:39 / km) +465m 9:55 / km
Hectic run along the top of Table mountain, much rockier and more undulating than I expected.
Only 3 torches between 5 (myself, Áine, Cillín, Roark, + Roark's friend Liam).
Made the going slow and tricky, split down to 3 as we got further, didn't go whole way to cable car, but spectacular view over cape town when we hit the cliffs.
Only 3 torches between 5 (myself, Áine, Cillín, Roark, + Roark's friend Liam).
Made the going slow and tricky, split down to 3 as we got further, didn't go whole way to cable car, but spectacular view over cape town when we hit the cliffs.
Sunday Jan 10, 2016 #
11 PM
Running 22:31 [2] 4.09 km (5:30 / km)
Short easy one to do something with Roark and Cillín
Saturday Jan 9, 2016 #
11 AM
Running 1:30:48 [3] 16.44 km (5:31 / km) +325m 5:02 / km
Gorgeous run at the foot of the Drakensberg mountains, with rolling hills and vast grasslands.
Included a couple of Tour de France point stages throughout the run.
Included a couple of Tour de France point stages throughout the run.