Training Log Archive: ColmMIn the 7 days ending Mar 30, 2014:
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Sunday Mar 30, 2014 #
Running 5:15 [1] 0.7 km (7:30 / km) +50m 5:32 / km
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 1:05:42 [4] 9.6 km (6:51 / km) +500m 5:26 / km
spiked:18/21c slept:6.0 shoes: Inov8 X-Talon (Dec' 13)
I'd been looking forward to this, as I thought the area could be nice, and forest is always a nice change for me.
Started fine, unfrotunately the unceccesarily large amount of track on the way to 1 meant I'd made a rough plan for every leg on the course before I had to cut up to number 1, taking a little away from the area.
The open was fine, tried to work because I know I'm weak on the uphills. And James on the green was taking time out of everyone on the Brown. Ah well.
Had a silly mistake on 6, I was just put off by the forest which was just off the eedge of the map, and a big gully to my left which was the same. I knew it was too far left, but it did enough to put me off, 20s.
Next section was fine and in control. The pine forest side as opposed to Cruagh was a bit nicer too and enjoyable. Gorgeous semi-open on the way to 13, but found it vague and couldn't pur my finger on the control, some hesitations, and relocation maybe meant a little under a minute lost, but it looks like a good few others were the same because I wasn't far behind the fastest on this.
Very nice patch of forest to 14, with some nice crags, no worries with the control. The return to the finish went fine and was a bit uneventful, little tired coming towards the end which isn't great, but I'm not worried about it, worked alright on the climbs, except 18.
Also was surprised by fastest split to 19 as I spent 20s or so helping Aidan out. I couldn't find our control on his map for ages. But maybe I was quicker because I went straight and others hit the road. Tough forest here, but I was working pretty well through it.
Anyway, nice area, could get even better use out of it too. My race was decent, navigation was my focus, and concentration was good, but probably not the hardest spot. Reasonably far ahead of the others too, just under 6mins on Ger, which is always a nice confidence booster going into the JK. Feeling good for it, and up for the long ditance. Gotta get through the Leinsters first though.
Orienteering 20:00 [1] 2.0 km (10:00 / km) +50m 8:53 / km
spiked:7/7c shoes: Inov8 X-Talon (Dec' 13)
Saturday Mar 29, 2014 #
Running 9:24 1.76 km (5:20 / km)
ahr:169 max:192 slept:7.0 shoes: Asics Gel-Fuji Fellrunner
Running 4:16 1.6 km (2:40 / km)
ahr:177 max:206 shoes: Asics Gel-Fuji Fellrunner
4 * 400m, off 4.30mins, so roughly 3:25 rest.
This session is always a world of pain, but today was a new level, maybe a couple of different worlds of pain.
Anyway, it just felt tough. That speed, I can't really hack it. But it should work I hope over a few weeks.
Times: 62, 62, 65, 66.
Running 5:31 0.94 km (5:52 / km)
ahr:137 max:152 shoes: Asics Gel-Fuji Fellrunner
Cycling: Commute 20 [3]
Friday Mar 28, 2014 #
Running 30:32 5.72 km (5:20 / km)
ahr:149 max:185 slept:9.0 shoes: Asics Gel-Fuji Fellrunner
Legs stiff after the last day or two. I've been lazy on the stretching front lately. Need to hit that foam roller hard too.
I'm scared of it.
Will hopefully get in speed stuff tomorrow.
Thursday Mar 27, 2014 #
Cycling: Commute 30 [3]
slept:6.5
Running 18:26 3.45 km (5:21 / km)
ahr:148 max:184 shoes: Asics Gel-Fuji Fellrunner
Running 42:31 8.99 km (4:44 / km) +100m 4:29 / km
ahr:155 max:184 shoes: Asics Gel-Fuji Fellrunner
UCDAC - 14 * 1min hills on Foster's Avenue.
Good session, stride feeling nice, ane length was nice too.
Ciara had the better of me for most but I was running stronger after the girls left (they did 10).
Getting slightly further than in the past and had a nice increase for the last 4.
James was running with us for a change, and mostly had the better of him, but he has that turn of pace if necessary.
Felt the knee again after last week a little towards the end. I can always feel it, but it was slightly worse, and threatened to have an effect, thankfully it was an idle threat.
Running 11:29 1.84 km (6:14 / km)
ahr:127 max:132 shoes: Asics Gel-Fuji Fellrunner
Wednesday Mar 26, 2014 #
Cycling: Commute 30 [3]
slept:5.0
Running 24:05 4.73 km (5:05 / km)
ahr:159 max:193 shoes: Asics Gel-Fuji Fellrunner
Maybe I'm taking this "low volume" thing a bit too seriously, having a bit of a laugh really.
Would like to make these a little more like an actual run over the next few weeks again.
Tuesday Mar 25, 2014 #
Note
In order of training:
Multi-technique, unfortunately garmin lost battery here, but I know most of my route.
Long training
Contour Only
Directions (green)
Diamond
And if anybody's looking for some good night-o technique sessions, the french make good ones.
Cycling: Commute 30 [3]
slept:7.0
Running 16:30 [1] 2.8 km (5:54 / km)
ahr:138 max:164 shoes: Asics Gel-Fuji Fellrunner
Running 14:10 [5] 4.6 km (3:05 / km)
ahr:171 max:181 shoes: Asics Gel-Fuji Fellrunner
UCDAC session. 5 * 300m (1min), 1 * mile (3min), 5 * 300m.
Tough session and my legs found it tough out there for sure. 300s not bad, but really struggled through the mile, and the time showed.
Good to have Ciara back, someone to compare myself to. We were shoulder to shoulder for the first few 300s, then I was slightly in front. I was comfortably ahead on the mile, but then on the last 300s she swept the floor with me. I assume it was because she switched to the path, whereas I remained on the muddy grass (not sure why it was so muddy today? not that bad weather).
Good session though anyway, the stuff I need, speed work mixed with a bit of strength.
Lungs felt like bursting at the end of the session. Could not get air in.
Odd 300s are slightly into the wind, evens slightly with.
Times:
53, 49, 51, 50, 52
5:39
53, 51, 53, 51, 53.
Running 23:03 3.74 km (6:10 / km)
ahr:131 max:144 shoes: Asics Gel-Fuji Fellrunner
Monday Mar 24, 2014 #
Cycling: Commute 30 [3]
slept:7.0
Running 24:13 4.68 km (5:10 / km)
ahr:146 max:173 shoes: Asics Gel-Fuji Fellrunner
Possibly voided the recovery by following this with a 400m sesion I want to implement for the next few weeks.
Legs grand, surprisingly not really slow though.
Running 4:16 [5] 1.6 km (2:40 / km)
ahr:161 max:200 shoes: Asics Gel-Fuji Fellrunner
4 * 400m. Fast session, long rest. Trying to improve my speed. 3min rest.
So hopefully 4*400 twice a week might become a thing. Found the pace tougher on my legs than I thought. But not too bad. Tougher on the heart, she was pounding, so she was.
Really had to work through the last two.
Times: 63, 64, 65, 64.
Running 8:32 1.36 km (6:16 / km)
ahr:128 max:137 shoes: Asics Gel-Fuji Fellrunner