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Training Log Archive: ColmM

In the 7 days ending Sep 15:

activity # timemileskm+mload
  Running8 8:50:10 56.77(9:20) 91.37(5:48) 20771375.8
  Climbing1 1:15:0075.0
  Cycling: Commute1 50:0050.0
  Total10 10:55:10 56.77 91.37 20771500.8
  [1-5]8 8:50:10

» now

Sunday Sep 15 #

10 AM

Running 26 [2] 0.12 km (3:42 / km)
ahr:99 max:115

Running 1:22:05 [5] 13.78 km (5:57 / km) +646m 4:50 / km
ahr:156 max:182

IMRA Leinster Champs - 4th

A weird start running downhill, but kept it fairly relaxed and started moving a bit more up the hill towards the first control. Was going alright early, but had to breakout the power-walk earlier than ideal and Conor got a gap in front and Adrian put a little bit into me for 2nd.
Going back down along the ridge I caught Adrian before we started climbing and passed him after the first rise or so. Was feeling pretty good along here so started to work and try pull back a little of Conor's rather large gap.
Started feeling a little heavy going up Mullach and the summit to CP2 and a few of the guys got back to me with Adrian & Bernard going by and openeing a small bit before the summit.

I went to take the ride route to CP3 but got advised by Don on my way down that I shouldn't, so followed the tracks back to the main route and was in between Adrian & Bernard.
This was quite a bit of fireroad and Adrian was slowly pulling away while I could see Conor about 2mins up the road.
I was a bit separated and didn't get to follow Adrian's line into CP3 and faffed a little round the back losing some time before finding it, and then came out too low and had to climb up the Wicklow Way back before the descent. When I got on the descent I saw Bernard, and John & Peter Bell had all passed me and gotten a gap.
Worked hard enough up the road and got back within touching distance. Didn't gain much on the rougher climb up towards the control, but once we hit the trail up there I pulled back to John and then followed his shortcut into CP5 to have the 4 of us grouped together leaving the last control.
I went left for the ride behind Bernard & Peter, while John went straighter. We got some alright lines but as we came into the open John had 50m on us. I got passed the other 2, and started closing on John over the last bit of descent but it wasn't enough and I came back in 4th as the other 2 went on roguer routes in search of a better line.

A lovely route, all in all enjoyed it a lot. Legs feeling pretty tired and would not have been close to Conor's 76 without mistakes, very solid running. Probably time to rest up a bit before the Mourne's now, hopefully enough time to squeeze one more session in.

Running 11:56 [2] 1.52 km (7:52 / km) +46m 6:49 / km
ahr:131 max:148

Saturday Sep 14 #

12 PM

Running 2:02:28 [2] 15.13 km (8:06 / km) +883m 6:16 / km
ahr:133 max:181

Some mournes prep with Conor, kev & Clo. Brought a pack out and testing her out on the powerscourt ridge route. Worked all good though my legs feeling rather shagged, and must say Conor & kev looking fit. Bodes well for good ‘ol healthy competition next week.
Maybe 2 sessions in 2 days isn’t ideal? Who woulda thought.
Still, will try back it up with a hill race tomorrow, just being sensible.

Friday Sep 13 #

4 PM

Running 1:08:43 [2] 13.51 km (5:05 / km) +61m 4:58 / km
ahr:122 max:147

Easy out to UCD and a lap there with Conor.
Stomach really not enjoying it, I think because I ate an Apple 20mins earlier.
Also stung by a bee. Nice weather though, would have been nice to do a little more but couldn’t hack the stomach.

Thursday Sep 12 #

9 AM


12 PM

Cycling: Commute 50:00 [0]

3 PM

Running 12:46 [2] 2.55 km (5:00 / km)
ahr:128 max:144

Running 16:43 intensity: (7:13 @3) + (9:30 @5) 4.8 km (3:29 / km)
ahr:139 max:171

Deek’s Quarters with Conall

Much better than yesterday, appreciated the company. Hoping for some long stuff at the weekend so figured would try get this outta the way earlier.
Enjoyed it, could make a habit of it.

Running 15:05 [2] 2.61 km (5:47 / km)
ahr:126 max:160

Wednesday Sep 11 #

2 PM

Running 13:13 [2] 2.5 km (5:17 / km) +12m 5:09 / km
ahr:125 max:137

Running 25:45 intensity: (6:00 @1) + (19:45 @4) 6.03 km (4:16 / km) +54m 4:05 / km
ahr:148 max:183

Was out in the sports campus so figured it’d be nice to use the XC course.
Went to do 2x2km + 4x1km off 400m, started off but was a bit tired and not flying, and this feeling never improved and I called it after the first 1k.
Has made me think I should go back to group sessions, will consider that at least, but probably overthinking it a bit too, the XC is slower and more tiring than flat.

Running 19:21 [2] 3.45 km (5:37 / km) +39m 5:19 / km
ahr:132 max:160

Tuesday Sep 10 #

11 AM

Running 38:07 [2] 7.14 km (5:20 / km) +27m 5:14 / km
ahr:145 max:174

Easy jog round bushy
4 PM

Climbing 1:15:00 [0]

6 PM

Running 38:46 [2] 8.21 km (4:43 / km)
ahr:137 max:163

Easy round UCD barefoot, getting to spectate their session and then spent a bit with Darragh.

Monday Sep 9 #


Added race report for the reeks, but apologies it got very long.
9 AM

Running 1:04:46 [2] 10.02 km (6:28 / km) +309m 5:36 / km
ahr:138 max:176

Easy Pine forest 10 with James.
Still really a struggle, legs generally tired, but did begin to wake up in the last 20mins.

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