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Training Log Archive: ColmM

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running8 7:00:42 47.06(8:56) 75.74(5:33) 1281961.8
  Orienteering3 4:43:39 14.59(19:26) 23.48(12:05) 887393.4
  Cycling: Commute3 1:40:00100.0
  Strength and Conditioning3 20:0030.0
  Total15 13:44:21 61.65 99.22 21681485.2
  [1-5]12 12:04:21

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MoTuWeThFrSaSu

Sunday Apr 14 #

10 AM

Orienteering 1:49:47 [2] 10.86 km (10:06 / km) +311m 8:51 / km
ahr:138 max:180

Putting out last minute orange & yellow controls, then grippling them, then checking on a few more controls here & there.
General planner work.

Running 52:48 intensity: (19:48 @2) + (15:00 @4) + (18:00 @5) 10.48 km (5:02 / km) +335m 4:21 / km
ahr:143 max:178

While the show went on I snuck in a session.
Josh & Niall joined for the warm up.
Nosh hopped into start the session too, which got started which was appreciated. His legs were undoubtedly a bit fried from a week of raging, so he pulled up early enough, but I was started so keeping on wasn’t so bad.

Session was: 30min hilly tempo + 3 x 1min hills.
Going alright early on, kept a bit in the legs first lap cos I’ve never done the loop as a straight tempo, usually a few broken Tempos.
But went through first lap pretty much on par with my best previous times here, so knew it was going quite well.
Held through second lap about 25s slower but decent, and then retreated back to do a few 1min reps. Was tired so called it at 3.

Tempo laps: 14:12, 14:40, according to strava.

Pretty happy with it overall

Running 1:24 [2] 0.23 km (6:04 / km)
ahr:127 max:147

Orienteering 28:07 [1] 1.75 km (16:04 / km) +77m 13:11 / km
ahr:122 max:160

Collecting

Running 11:53 [2] 1.8 km (6:36 / km) +58m 5:41 / km
ahr:137 max:149

Collecting someone's forgotten one.
Legs fairly tired by this stage.
10 PM

Strength and Conditioning 5:00 [1]

Saturday Apr 13 #

1 PM

Orienteering 1:35:52 [1] 5.56 km (17:15 / km) +260m 13:59 / km
ahr:108 max:171

controls out
4 PM

Running 1:20:05 [2] 11.08 km (7:14 / km) +375m 6:11 / km
ahr:128 max:185

spectating Paddy O'Leary's record breaking round. Nice to be a part of, cracking running.
Meandering through some rough shite off Luggala, and then back up and took a longer road route back for a little distance

Friday Apr 12 #

9 AM

Cycling: Commute 35:00 [0]
(rest day)

Fairly wrecked from a hectic last few days between organising the event, travel home, work, work night etc so pretty happy to have the evening off.
Needing to get a lot sorted with maps, si & various issues etc as well.

Thursday Apr 11 #

9 AM

Running 20:54 [2] 3.86 km (5:25 / km)
ahr:132 max:177

commute
1 PM

Running 43:20 [2] 8.6 km (5:02 / km) +47m 4:54 / km
ahr:128 max:145

Found a 10er on the luas tracks so this was a good run.

Though legs a bit up and down and the middle section was a stark contrast to Tuesday evening's feeling.

Wednesday Apr 10 #

8 AM

Cycling: Commute 35:00 [0]

7 PM

Orienteering 49:53 [1] 5.31 km (9:23 / km) +240m 7:40 / km
ahr:135 max:179

Correcting a couple of sites and mostly checking the map in various spots and on routes. Mostly all good.

Running 23:39 intensity: (8:39 @1) + (15:00 @5) 5.06 km (4:40 / km) +166m 4:01 / km
ahr:167 max:186

5 x {2min up [60”], 1min down [45”] }

Wanted to get a session in as well and kick off the transition to a bit of speed work, instead of just strength & endurance. Worked out well, because I wouldn’t have had enough light to do anything longer.

Idea is to build strength on the uphills, and overspeed on the downhills.

Running 11:38 [2] 2.01 km (5:47 / km) +36m 5:19 / km
ahr:164 max:173

11 PM

Strength and Conditioning 5:00 [1]

ankle

Tuesday Apr 9 #

8 AM

Running 32:57 [2] 5.96 km (5:32 / km)
ahr:124 max:139

commute, not much of note to write, but legs feeling really rather good.

Plan is to resume training as normal, but put a lot of work into ankle and leg strength next couple of weeks and should hopefully find the terrain much more manageable in Slovenia.
Also need to get some new o-shoes (non-dobs), and some new mileage runners, will probably not go for icebugs again on the o shoes as they are a bit too narrow.
6 PM

Cycling: Commute 30:00 [0]

10 PM

Running 53:12 [2] 11.65 km (4:34 / km)
ahr:137 max:154

Lovely run home from Mountains On Stage. Was class, this is the age of Ondra.
Just lovely because it was so quiet, and my legs felt nice. Think a little lateen probably suits my legs better than straight after work, but it isn’t practical so I don’t expect it to become a habit anytime soon.
Back through josh’s territory I think, but I heard a rumour he’s back in my motherland so I didn’t see him about.
11 PM

Strength and Conditioning 10:00 [2]

Monday Apr 8 #

12 PM

Running 1:28:52 [2] 15.01 km (5:55 / km) +265m 5:26 / km
ahr:128 max:159

A very nice chilled recovery with Bradley while in goteborg, everything feeling pretty good

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