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Training Log Archive: ColmM

In the 7 days ending Feb 24:

activity # timemileskm+mload
  Running8 9:27:03 61.06(9:17) 98.27(5:46) 23951195.8
  Cycling: Commute3 2:15:00135.0
  Strength and Conditioning3 1:30:0090.0
  Climbing1 1:00:0060.0
  Orienteering1 52:57 5.33(9:56) 8.58(6:10) 206264.8
  Total13 15:05:00 66.4 106.85 26011745.6
  [1-5]10 11:50:00

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MoTuWeThFrSaSu

Sunday Feb 24 #

11 AM

Running 28:27 [2] 5.07 km (5:37 / km) +74m 5:14 / km
ahr:130 max:155

Orienteering 52:57 [5] 8.58 km (6:10 / km) +206m 5:31 / km
ahr:160 max:181

Ballyward Leinster League

Wanted to go fairly hard and try to be clean and confident in the circle.

Started quite quick, and moving fairly well, entered the forest at about the right time to 1, didn't have a lot to work off, and was mostly using gut feeling and keeping the head up and got into it nicely in the end, but not the best technique.
Down to 2, on the compass, hit the ride and in, and compass across to 3, spotted the earth walls and all good. 4 was fine.
Veered out to the road to 5, cut to it a bit sooner than intended but was wanting to avoid some rough forest so it was alright. Worked along the track, cut the corner, wasn't fully sure of my position entering the forest, but came down to it with head up and hit it alright (found out later this was in the wrong place), Again, getting controls alright, but not the best techniques.

6 I followed the earth wall a little long and was a bit left (15s), though still got fastest split. Enjoyed 7 and used the stream coming in alright. Down the hill to 8 was alright mostly, but I ended up a bit right and wasnt exactly sure of which side I was on (15s). Some hesitancies to 9 and poor route going left on the track cost me some time.

Got 10, 11 & 12 all nicely, but I was using a lot of rough distance judgement. 13 I went up the track and then cut through the forest by 1, but didn't use my compass enough and hit the lower road a bit far right, and then the control was a bit lower than I expected (30s).

Scrappy through the final section. I'd been pushing quite hard and I was a bit sleep-deprived / hungover and I could feel the tiredness creeping in, I wasn't giving the map enough time, overshot 14 (30-45s), was hesitant on 15 (15-20s), bad lines and scrappy on 16 (15-20s), got 17 alright. But leaving 17 I lost the run of myself totally. I knew I wasn't reading the map enough but there were only 2 controls left so I just ploughed on a (rather poor) compass bearing and ended up well off. Took a while to make full sense of the area as there was some weird stuff happening and I had lost 3mins. How sad.
Slowed down for 19 and got it alright.

Overall: running quite well, and had a lot of fastest splits, but rushing the map-reading a little and not using any techniques properly. And particularly at the end, I wasn't listening to my head when I could see mistakes coming which could have been easily avoided.

Running 32:37 [1] 5.01 km (6:30 / km) +92m 5:58 / km
ahr:146 max:183

Nice warm down miles with ma, she is building up her mileage.

Saturday Feb 23 #

10 AM

Running 35:51 intensity: (17:30 @1) + (18:21 @2) 4.75 km (7:33 / km) +171m 6:24 / km
ahr:158 max:176

Warm up with Clo over to the start of Maurice Mullins. Very chill up the hill.

Running 34:56 [4] 6.16 km (5:40 / km) +439m 4:11 / km
ahr:169 max:186

Uphill tempo

Got out to Balinastoe to do a bit of a recce of the first section of the Maurice Mullins. Wanted to do a hilly tempo session, and then kind of figured this would give me a good feel for the start of the course. So, uphill tempo up to Djouce summit.

Got into a nice rhythm on the fire road early and felt alright. Joining the wicklow way it became a bit more up and down, but still going alright along the boardwalk. Struggled a little up white hill, but got up, and felt strong going up djouce, though with a strong tail wind.

Happy with it, good session and getting my climbing legs going, think things are looking alright there by my standards.

Running 33:32 [2] 6.35 km (5:17 / km) +74m 5:00 / km
ahr:170 max:183

Down to the car searching for clo.
1 PM

Note

90mins, 11-aside, goal & assist, 4-1 win, cup is on.

Friday Feb 22 #

8 AM

Cycling: Commute 30:00 [0]

5 PM

Running 1:05:20 [2] 12.57 km (5:12 / km) +54m 5:05 / km
ahr:168 max:186

Easy out to the park, legs slightly heavier today. But all seems well.
8 PM

Climbing 1:00:00 [0]

Strength and Conditioning 10:00 [1]

Hips

Thursday Feb 21 #

8 AM

Cycling: Commute 45:00 [0]

5 PM

Running 47:23 [2] 9.4 km (5:02 / km) +43m 4:56 / km
ahr:156 max:177

Easy pre-bridge with Corbett. The routine returns.

Wednesday Feb 20 #

2 PM

Running 1:17:41 intensity: (59:41 @2) + (12:00 @4) + (6:00 @5) 13.04 km (5:57 / km) +540m 4:56 / km
ahr:142 max:177

3 x Aonghus' hill reps

Bit of a sore throat this morning, so wasn't sure of my plans, but got off work early and it was very mild so that swayed me.
Legs not feeling as good on the hills as the last couple days warming up.
Got up and going, thought I was moving alright, but not inspiring on time on the first rep. Long rest on this one as I ran into some family friends.
Started working a bit more and got the times down a bit, so can't complain, was windy today, but when isn't it. Tough solo.

Times: 6:11, 5:59, 5:49

Tuesday Feb 19 #

8 AM

Note

5 PM

Running 1:56:21 [2] 19.09 km (6:06 / km) +510m 5:23 / km
ahr:126 max:161

Wanted to fit a midweek long run in with some hills since I’m nearby, and kinda thought Tuesday works better than Wednesday for a long one, so will probably do a session tomorrow.
Kinda forgot it’s not easy to get a good bit of climb on these runs but it’ll do.
9 PM

Strength and Conditioning 20:00 [1]

Physio work
Hips exercises, ankle exercises, and some general stretching + foam rolling

Monday Feb 18 #

7 AM

Cycling: Commute 1:00:00 [0]

5 PM

Running 1:15:42 [2] 13.21 km (5:44 / km) +377m 5:01 / km
ahr:145 max:168

Nice run from Clare’s. Out in Microsoft a couple days this week, so will hopefully get some slightly more hilly stuff.
Started to feel the right hip a tiny bit in the last 5-10mins, but they’ve generally been very well behaved the last few days.
Legs in general a little stiff from the weekend.
8 PM

Running 9:32 [2] 1.83 km (5:13 / km) +10m 5:05 / km
ahr:140 max:148

Strength and Conditioning (Yoga) 1:00:00 [1]

This felt much more beneficial than the last one, which didn’t feel bad. Always think after a couple goes you notice the benefit more with these things. Felt good running home.

Running 9:41 [2] 1.79 km (5:25 / km) +11m 5:15 / km
ahr:144 max:172

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