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Training Log Archive: ColmM

In the 7 days ending Apr 27, 2014:

activity # timemileskm+mload
  Running4 1:42:15 11.25(9:05) 18.1(5:39) 200196.8
  Orienteering2 1:25:49 9.76(8:48) 15.7(5:28) 20035 /44c79%334.1
  Cycling: Commute5 2:156.8
  Total9 3:10:19 21.0 33.8 40035 /44c79%537.6
averages - sleep:7.2

» now

Sunday Apr 27, 2014 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel-Fuji Fellrunner

Orienteering 47:29 [3] 9.0 km (5:17 / km)
spiked:15/21c slept:7.0 shoes: Asics Gel-Fuji Fellrunner

Family Relay - Malahide Castle
Went out on last leg, Mum had done well and came back with a brief lead over Ruth, but there was no way we were going to beat the Shorts. The matter wasn't helped however by Clodagh having a shocker. Mentions of a 25min mistake. Map wasn't exactly great around there, but she clearly hit self-destruct.
So I got going with no worries anyway, still started quick enough, but as it went on it really began to drag on and I was less and less up for it. Pretty boring, just routechoices around the forest, particularly as I was lacking long socks. Was grand, but in the latter stages I stopped paying a bit of attention, and couldn't find a few controls hidden away, and slowed the running down a bit.
Unfortunately also twisted my ankle between 19 and 20. Walked for a short bit, hobbled a little, but was still able to run the finish then.
It's sore now, but I've iced it a lot and been wearing compression socks almost all day, so with a good few exercises hopefully it won't be an issue for IOC.
Not the best of timing though.
8 PM

Cycling: Commute 15 [3]

Saturday Apr 26, 2014 #

11 AM

Running 30:00 [2] 5.6 km (5:21 / km)
slept:6.0 shoes: Asics Gel-Fuji Fellrunner

Easy jog.
Nice chilled one with Clo from Dad's over to the back gate of the High School, through Dodder park.
On the way back did 5 * 200m strides or so.
1 PM

Cycling: Commute 45 [3]

Friday Apr 25, 2014 #

5 PM

Cycling: Commute 15 [3]

Thursday Apr 24, 2014 #

9 AM

Cycling: Commute 30 [3]

Wednesday Apr 23, 2014 #

9 AM

Cycling: Commute 30 [3]

6 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Running 32:15 [3] 6.0 km (5:23 / km) +200m 4:36 / km

Bray Head hill race
Wasn't racing this, just out for a run after the tough weekend and IOC only around the corner.
Had forgotten my gear too, accidentally taking my college bag instead, nice one. Borrowed shoes from RuairĂ­, and shorts from Mike and ran in my t-shirt and stuff, cheers lads.
Felt pretty good, but it's easier to feel good when you're holding back.
Good runs from Kev and Conor, would have been nice to give them a run for their money maybe.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Tuesday Apr 22, 2014 #


Monday Apr 21, 2014 #

10 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon (Dec' 13)

Orienteering 38:20 [5] 6.7 km (5:43 / km) +200m 4:59 / km
spiked:20/23c shoes: Inov8 X-Talon (Dec' 13)

JK Relay - 3rd leg for 3ROC.
Came 12th on the leg, with the team finishing 12th also.
Ger said he was tired, but got round 1st leg alright to keep us in contention with the other Irish just under 4mins down on Darren (CorkO) and Conor (CNOC).
Eoin then ran a stormer with 5th fastest leg time to pull back a bit over a minute of that defecit on CNOC, and put me out just in front of CorkO.
So, I knew c.hill had at least 2mins on me, and Shane Lynch would be just behind me.

Started out pretty hard to number 1 taking the right hand route with and felt good. Just as I got up to the path I saw Peter Bray fly past on it, so he'd clearly just past me. Would have been nice to have sat in behind but he was moving too well for me. Got the next few fine but was really feeling yesterday in my legs on these uphills. Got up near the higher end, and saw Marcus coming up just behind me, he'd taken a minute out of me already. He got the better of me when I took a bad line out of 5 and had to cut back to 6.

Different routes on the longer one to 8 seemed to even out as I went right, the whole way around, and he went left, maybe gained a small bit, but had a different gaffle too. He made a brief error though and I got to go in front again, with him and another FVO man behind me. Grand for these easy ones, but when we hit the tough heather, Marcus pulled out some fresh legs that I didn't have and cruised away from me. Down through the marsh out of 11 I was gaining but hit a small swamp and lost all momentum. When I hit the track again my legs and trousers were heavy with water and I couldn't keep up with them.
Battled through the last 2km, and unfortunately no sight of c.hill, but thankfully no news from Shane Lynch either. Was able to cruise the last few a little.
Passed 1 guy without realising, and lost 1 spot to Peter Bray so evened out and lost no spots over the leg (Marcus was running 120+ and the other FVO lad had a team-mate MP).

Solid performance from the team, but always a disappointment to lose to CNOC. Little things to look into, looks like today swapping Eoin and Ger might have made the difference. But we'll re-evaluate and tactic up before IOC.
Still, despite tiredness, ended up only 2 and a small bit mins down on the Irish first leg runners (and I think it makes a difference?), and managed to pull back 25s on c.hill, and get a few mins on boyzone. So maybe with fresher legs we could have something good for IOC.
For me though a trickier area would be nice.

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