Training Log Archive: ColmM

CompassSport Cup heat - Brown

Started out assessing how I was feeling after last night. Concluded mostly alright, and orienteering okay. Took the straight-ish route on the long leg to 6, made a right mess of it, confused myself, and dropped a minute or maybe a little more, and apparently around was quicker, with a few of the boys near 3mins quicker, albeit running faster.
The Masson-Mobile came right by me on the way to 7. Kept sight up to 11 or so, at which point I started to catch Calum, and did so at 12. So solo through the next part, and surprised to see Ali heading back to 14 as I went to 15.
Caught sight of the wrong wee hill at 16 though, dropped a minute or so, and when I came back in Calum & Ali were just arriving. This little train did decent work through the rough stuff, good shifting from Calum at the front.
We hit the track and Ali was motoring again, kept close, and in the terrain I could hold my own, and stuck with Ali for 19-20-21-22, took the lead on for 23-24-25, and then he went by again, and that was that, couldn't get anywhere near his pace on the track to 27. The little section with him though definitely gave the mind a wee boost.

Summary: A couple of annoying mistakes on 6 & 16, otherwise mostly clean. Really struggling to match the lads' pace on tracks, but much better in the rougher terrain, definitely helps with others around to push you though,

Results

warm down and chats with Ali Masson

O-training in Corizon
4 loops starting in different places, with jogs between. Mostly either a bit slippery or scrappy, but still nice to be out orienteering - and the third area was very nice I thought.
Mass started on the 4th, but after debate on a few controls, I got rightly confused at the last and Mikey & Euzie took me easy.

hanging

Mass start relay training.
One man relay style, with cracking gaffling from Nixon.
Map was a nice little forest sprint area at 1:4000, with a map flip giving 2 loops of ~12mins each. Really nice little area, decent forest, very enjoyable.
Steady on the flats & descents, trying to keep in control, but tough oul climbs meant I was working hard up the hills.

Started pretty well on 1 and got a better line to 2 than Mikey, so was in front. But slipped up, on the wrong side of the spur to 3, so ended up in a little train behind Sasha, Euzie & Mikey. Split a bit at 5, and I ended up running with Sasha through to 9 or 10, when the two of us split and I was on my own. Navigated alright, had a small miss on 13, and coming into the map flip Tim, Mikey and Euzie came by me, and Felly closing in shortly after.
Was solo for the rest of the course, navigated fine for the most part, small miss on 19, and bigger on 22, but otherwise got round okay. Had done the slightly shorter gaffles on the first loop, so people got away on the 2nd loop, and was chasing Mikey some of the way home, but had the nicer final gaffle, without the whopper climb to finish.

Finished in 5th, about 2mins down on Sasha and Tim, and 1min or so on Felly & Ali. Not totally clean, but not bad, happy enough.
Still probably one of the best relay training sessions I've ever done.

Easy day, easy run. Included some short strides on the way home.
Legs were happy for it, glutes, and hamstrings still a bit tight from gym though.

Standard circuit gym exercises & hurdles drills. A lot of hip & glute work.
Haven't don't single leg hurdles before though actually.

Main session:
2 x 5 OH Squat @ 35, 40kg
3 x 5 Bulgarian split squat @ 40kg
3 x 5 bench press @ 35, 40, 45kg.

A more successful attempt at Tuesday's run.
Longish on the seat, incl. 6 x 3min hills [3min] in the middle.
Legs a bit tired setting off, from the gym, but wanted to catch the daylight. once I got moving I was feeling alright though, so figured I was able for it, and then for the most part feeling good.
Climbing better and feeling a bit stronger the past few days, pretty positive.
Hill reps went alright - not getting quite as far as when with EUOC, but still a solid session off tired legs.
Tired tired legs towards the end. Think they've earned an easy day tomorrow.

Went down to DVC, was a few minutes late, but was surprised to find the group had already gone, and even more surprised I hadn't passed them on their way to Blackford.
Briefly considered they'd gone to the seat, but doubled back to search Blackford & braids. Alas, no luck. Judging by route mustn't have been far behind Tim & Ali.
Wasn't really prepped mentally for a solo long run, so it was a bit of effort early on, and the weather turned a bit grim after halfway. But as it went on I realised I was feeling alright and started to enjoy it more.
I reckon it's good for you to do some of your long runs solo anyway, even if this wasn't all that long.

Went out early to do a hilly warmup. Had a few more climbs in mind, but emergency killingfield pit-stop soiled those plans. Then joined the crew for hill reps, but couldn't stomach those so just jogged home with Will.

Bit annoying, but will hopefully get a decent run tomorrow, and might see about hill reps on Thursday instead. On the positive, no feeling from the achilles on any incline, despite minor concerns.

C • Thursday hill reps 4

pre-gym
steady on the meadows with Euzie & JLeitch

short handy session to get used to new exercises.