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Training Log Archive: ColmM

In the 7 days ending Dec 3, 2017:

activity # timemileskm+mload
  Running8 7:38:20 56.2(8:09) 90.45(5:04) 1082948.0
  Orienteering3 45:02 6.13(7:20) 9.87(4:34) 9870c187.2
  Total9 8:23:22 62.34(8:05) 100.32(5:01) 118070c1135.2

» now

Sunday Dec 3, 2017 #

10 AM

Running 20:51 [2] 4.21 km (4:57 / km) +40m 4:44 / km

shakeout after dropping to Clo to dsd
1 PM

Running 25:51 [2] 4.92 km (5:15 / km) +18m 5:10 / km

Running 28:02 [5] 7.9 km (3:33 / km) +60m 3:25 / km

Dublin Inter XC - 9th
Yep, fairly happy with this. Solid end to a short-enough xc season.
A nice little course with one technical muddy descent, and mostly soft wet ground.
4 laps. I was feeling alright and then kicked on a bit on the 2nd lap to go through a group and put a gap into them, this worked well, an on the 3rd lap I was stuck in 9th.
That kick on came back at me a bit as I was struggling on the last lap a good bit, but the lads in front weren’t putting much into me.
Some fella tried a late kick, but I always back myself over 200, and it wasn’t an issue.

Nice weekend’s racing for my last weekend in Dublin for a while. Now to see if we can keep any mileage going.

Running 39:09 [1] 7.02 km (5:35 / km) +50m 5:23 / km

Pure dead but wanting to get over 100 at least for the week.
Stopped by the prize giving to pick up team bronze

Saturday Dec 2, 2017 #

11 AM

Running 20:21 [2] 3.71 km (5:29 / km) +9m 5:26 / km

Orienteering 17:16 [5] 4.03 km (4:17 / km) +18m 4:11 / km

IOC Sprint - 3rd (+9s)
As said previously, not a big goal, ain’t had no prep, nor do I think Sprint is my thang. Hence, wasn’t expecting big things, but knew I was in alright shape, so feck it, give it a good go.
Niall was running quicker than me, and it was very clear on the longer legs.
But it was quite twisty-turny Sprint with lots of ins and outs, and little traps, so I was in the mix more than maybe I should be.
Running was alright mostly. Had one very poor mistake on 5 which in reality probably cost me the race, but sure look, I wasn’t here to win and McCarthy has earned it.’

Running 23:35 [2] 4.06 km (5:49 / km) +13m 5:43 / km

2 PM

Orienteering 3:24 [1] 0.5 km (6:45 / km)

Friday Dec 1, 2017 #

4 PM

Running 31:39 [2] 6.15 km (5:09 / km) +21m 5:04 / km

Easy bushy and a few strides.
Tomorrow is by no means a big goal, but I would like to run well, and make a good race of it. Certainly make everyone work for their result

Thursday Nov 30, 2017 #

12 PM

Running 7:56 [2] 1.6 km (4:57 / km)

Orienteering 24:22 [4] 5.34 km (4:34 / km) +80m 4:15 / km

2 sprint-o tempos around parc Ticknock.
Re-running Laurence’s JWOC 2016 test races.
Enjoyed it a lot, but by golly I was rusty as hell on the first. Got caught out a lot, and was really slowing down to get details - the map is drawn quite small scale in some spots. If memory serves correctly though, this happened on the first course last time too.

Better on the 2nd, but the course allowed it a bit more. In theory, there’s a lot of work to be done to refresh my memory before this Sat, but I don’t care that much and there isn’t enough time anyway. I’ll give it a lash sure, good to get a nice o session in too.

Running 5:34 [1] 1.03 km (5:25 / km) +28m 4:46 / km

Quite rushed, so very minimal wu / wd.
6 PM

Running 1:07:06 intensity: (57:06 @1) + (10:00 @2) 13.3 km (5:03 / km) +138m 4:48 / km

Very chill one with Jack McL round st. Enda’s.
Dark and no torch as well, but surprisingly high up and a decent view of the city.

Wednesday Nov 29, 2017 #

1 PM

Running 2:00:36 [2] 21.44 km (5:37 / km) +675m 4:52 / km

Long hills with eoinmcc.
Tis a lovely loop, and a good catchup made it very enjoyable, despite the cold.

Tuesday Nov 28, 2017 #

6 PM

Running 1:07:40 intensity: (43:10 @2) + (24:30 @4) 15.11 km (4:29 / km) +31m 4:26 / km

Rathfarnham - 7 x 1k T.
After some useful chat with Jonny and not enjoying how I ran the session last week, relaxed the pace back a bit, and eased into the session.
So, the effort stayed conversational for a lot, just myself and Matt this evening after nationals at the weekend. Then started picking it up as it went on, felt good throughout and enjoyed it a lot.

Monday Nov 27, 2017 #


No run today or yesterday, bit disappointing really, but just not strong enough to hack the sesh.
Anyway, about 10miles short last week. We’ll see what I get up to now this week after no Monday.

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