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Training Log Archive: ColmM

In the 7 days ending Nov 24:

activity # timemileskm+mload
  Running11 8:50:00 59.14(8:58) 95.18(5:34) 17471339.4
  Total11 8:50:00 59.14(8:58) 95.18(5:34) 17471339.4

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MoTuWeThFrSaSu

Sunday Nov 24 #

10 PM

Running 31:36 [2] 5.37 km (5:53 / km)
ahr:119 max:176

Explore and avoiding heckling in marrakech

Saturday Nov 23 #

8 AM

Running 9:24 [2] 1.87 km (5:01 / km)
ahr:126 max:136

10 AM

Running 11:07 [2] 1.51 km (7:21 / km) +91m 5:39 / km
ahr:144 max:167

Running 1:26:57 [5] 15.88 km (5:29 / km) +866m 4:18 / km
ahr:164 max:188

The oul classic powerscourt ridge.

Knew training had gone well the last year, have been climbing a bit better, so was fairly confident I could do damage to previous best or at least give it a good run out.
Was a surprise when they said 2nd turn off the Maulin ride in pre-race instructions, but still didn’t believe it until I saw the tapes.
Had started a little conservatively up to Maulin ride, but was climbing reasonably well once on the ride and ran the whole thing. The new route went round the back of Maulin and up a steep climb there, so undoubtedly added a hit or time to the old route. Checking splits I was about a minute slower at the top, but had been 30sec up and strong from the ride.
Conditions were very sloppy and somewhat river-like on the way down and I was slow on The final bit down to the Dargle (18s slower than 2 years ago).
Good solid climb up to Djouce, passed by 2 but kept them in close, and Haynesy didn’t get me, who I had passed early on the Maulin descent. Cold conditions in the rain at top, but set off chasing the 2 boys. Was surprised not to at least be able to see them by the Dargle again, but apparently they’d gone the wrong way and missed the WW turn and went onto balinastoe.
Really slippery conditions so ran through the heather instead off the grass down to the Dargle and another 40s slower from Djouce to Dargle than 2 years ago.
So ended up just racing myself and the clock back. Tried to push on, and solid effort, though slightly slower than when racing people previously.

Overall can’t complain, probably climbing about 3mins quicker, and about a minute slower descending, I’m optimistic I can blame that on the very wet conditions.
Good work all round with Mark & Conor going 1-2 and just a generally good crowd of orienteers.
Nice lunch in enniskerry after.

Running 17:06 [2] 2.01 km (8:31 / km) +76m 7:10 / km
ahr:165 max:174

7 PM

Running 7:55 [2] 1.37 km (5:47 / km)
ahr:138 max:150

Running 6:12 [5] 1.61 km (3:51 / km)
ahr:140 max:151

Beer mile - 1st

Got a small gap on the first beer which was good news and set me up well. Cruising the laps at a quick but not all-out pace, which allowed for a smoother transition into drinking, and was steadily opening up a couple of extra seconds each lap on the beer.
All went to plan really, though was constantly under a bit of pressure from Conor.
Lovely beer mile course.
That’s a pb, and 6 wins from 6.

Friday Nov 22 #

3 PM

Running 42:24 [2] 8.45 km (5:01 / km) +13m 4:59 / km
ahr:159 max:184

Feeling pretty good, some strides included

Thursday Nov 21 #

11 AM

Running 31:35 [2] 6.02 km (5:15 / km) +20m 5:10 / km
ahr:128 max:155

Easy 30 from dad’s
5 PM

Running 35:13 [2] 7.52 km (4:41 / km) +41m 4:33 / km
ahr:146 max:162

Little longer from home. Legs feeling fairly decent.

Wednesday Nov 20 #

4 PM

Running 52:36 [2] 10.02 km (5:15 / km) +50m 5:07 / km
ahr:157 max:184

Planned on doing a tempo, but my quads are still a bit tight from the weekend so left it and cut the run a little shorter.

Tuesday Nov 19 #

11 AM

Running 1:42:19 [2] 15.57 km (6:34 / km) +511m 5:39 / km
ahr:134 max:179

Some nice easy hills with Anton. A little front-loading methinks this week.
Was a little bit grim on fairy castle and I took a tumble or two which didn't help, but nice once we took the lovely mtb trails back.
6 PM

Running 31:33 [2] 6.24 km (5:04 / km)
ahr:157 max:172

Easy jog with ucd crew, time went quick.

Monday Nov 18 #

8 PM

Running 1:04:03 [2] 11.74 km (5:27 / km) +79m 5:17 / km
ahr:133 max:177

Easy hour or so. Legs rather stiff from the weekend, so will be an easy couple days.
Not too wild a week anyway as I’d quite like to run well at Powerscourt Ridge on Sat, but not enough that I will taper either. Just keep the running mostly easy

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