Training Log Archive: ColmMIn the 7 days ending Oct 19, 2014:
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Sunday Oct 19, 2014 #
Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280 (July '14)
Orienteering 1:01:28 [4] 8.0 km (7:41 / km)
shoes: Inov8 Oroc 280 (July '14)
Was on first leg for the 2nd team. Energy was pretty much gone, and had less than nothing to give. Got around, but was way back. Clearly work to do on my strength. But that's okay for now, just disappointing for the team result.
Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280 (July '14)
Saturday Oct 18, 2014 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 Oroc 280 (July '14)
Orienteering 2:06:12 [3] 15.5 km (8:09 / km) +650m 6:44 / km
shoes: Inov8 Oroc 280 (July '14)
Wasn't totally sure what to expect, had a big breakfast, and brought some gels.
Went out at an alright pace, wanted to see how I'd last the race, turns out it was alright. I was slow, particularly on the downhills and rocky stuff, but I was consistent, and pretty clean. Had a couple of 30s misses (I think 3), and a couple of 10s ones too.
Lasted the length fine anyway in the end, and felt good through the last section, but couldn't run quick on the downhill so it didn't count for much.
Finished 3rd out of the Irish, which was a relatively pleasant surprise, Darren had mistakes though, and Roar seemed to die away a bit at the end.
Couldn't have hoped for too much more, base endurance is where it should be, but strength is a bit weak. A lot of time to get that up though.
Wednesday Oct 15, 2014 #
Note
I'll be running the SHIs, but it's hard for me to say how much I'll be able to race the Long Distance. Regardless, I'll get around it, and aim to race hard in the relay.
Running 1:35:57 [2] 15.14 km (6:20 / km) +550m 5:22 / km
slept:9.0 shoes: Mizuno Waverider 17
Myself, jonnyq, CillinC, Conor O'Keefe and another triathlete called Ciarán made it out.
Good group, the lads are in serious shape, but that was expected.
Legs were kind of in bits from the gym + intervals combo yesterday, but the run may have loosened them out a bit.
Bath tonight and compressions socks will hopefully have helped.
Also a little tired towards the end, the endurance is still only coming, but was able to keep the pace, so not to worry.
Tuesday Oct 14, 2014 #
Cycling: Commute 30 [3]
slept:8.0
Strength and Conditioning 30:00 [3]
500m row, and 3 walkouts.
4 * (5 x 40kg) back squats
3 * (8 x 6kg) split squats
3 * 4 pull-ups straight into 45s plank
Running 12:05 [1] 2.2 km (5:30 / km)
shoes: Mizuno Waverider 17
Running 19:11 [5] 5.89 km (3:15 / km)
shoes: Mizuno Waverider 17
Little bit of a short session, so I did 2* 1mile afterwards.
700 - 2:04
600 - 1:48
500 - 1:26
400 - 1:10
300 - 0:48
200 - 0:32
100 - 0:16
mile - 5:26
mile - 5:39
Was a tough session, and I was a bit back off the front group, and as the reps got shorter people came streaming through me. But I was happy to stride these out. Happy with how close to Cian & Richie I was in general.
The mile reps were alright, 2nd was a bit slower, was alone, so understandably not quick times.
Running 3:45 [1] 0.56 km (6:42 / km)
shoes: Mizuno Waverider 17
Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Mizuno Waverider 17
Monday Oct 13, 2014 #
Cycling: Commute 30 [3]
slept:5.75
Running 57:35 [3] 13.2 km (4:22 / km)
shoes: Mizuno Waverider 17
Pace was good, which was fine with me, I know I should start becoming more comfortable at these paces.
Ran with CillinC for a bit, and then caught back up to niallmac near the end of the first lap.
I went ahead because I wanted to see if any of the front group guys were doing a 2nd lap. Ended up running most of a 2nd lap with them, chatting to Conor O'Keeffe a good bit too.
Nice run.
Ran into Mike and Roisin afterwards, and ended up cycling back a bit with them.