Training Log Archive: ColmMIn the 7 days ending Mar 27, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Mar 27, 2016 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +100m 5:00 / km
Orienteering 2:12:06 [5] 22.5 km (5:52 / km) +680m 5:06 / km
35c
Time losses on 4 (1min), and on the long leg to 6 - 1min to 90sec.
Good through the next section.
Glanced back and saw Eoin behind me as I headed up to 11. Shit.
Took the jacket off and tried to get moving, a little sloppy 13 & 14, but eoin was too, and I was solo still. Decent through the next section.
Good on the long leg till 20, right-ish route, but dropped 90s in the circle. Killer.
Good until 25 or so and then a bit sloppy on the few into the spectator.
Getting tired climbing out of the spectator, tried to power on and keep clean.
The hail came out, put on the jacket, got 30 okay, slow on 31 down. But then 32 I couldn't face the hail and went downhill instead, had to come back though and lost 1min. Lost some on the remaining controls but was just trying to get back to the finish.
Alright result given anything, but not particularly happy.
Note
Saturday Mar 26, 2016 #
Running warm up/down 23:59 [2] 3.49 km (6:52 / km) +120m 5:52 / km
Orienteering 37:54 [5] 6.0 km (6:19 / km) +280m 5:07 / km
24c
Started well enough, decent for the first 5 or or 6. Shoe ripped a bit at 3, but figured it would hold up.
Looking over my shoulder from early on, and Anton caught me going down to 7. Tried to hold on climbing up to 8 & 9, just about did, and still had sight on the way to 10.
Solo again to 11, knew it had gone alright so far.
Lack of orienteering came back to haunt me a bit and I was cautious & hesitant in the next area where the technical orienteering began.
No big time-losses aside from 20-30s leaving the area on 17, but dropping seconds on every leg.
That'll come.
Tried to run strongly through the rest of the course, lost a bit of concentration and dropped 20s on 20.
Generally, good run, happy with the result all things considered.
Work to be done to match Conor & Eoin's pace and keep on track.
Running warm up/down 6:13 [1] 0.85 km (7:20 / km)
Friday Mar 25, 2016 #
Running warm up/down 8:05 [1] 1.33 km (6:04 / km)
Running warm up/down 5:49 [1] 0.94 km (6:13 / km)
Orienteering 16:52 [5] ***** 4.0 km (4:13 / km) +50m 3:58 / km
23c
Sloppy start, struggled to get in control.
Apparently still going alright cos I left 14 equal to lorrieq.
Some prep-work would have helped cos I was all over the shop with the underpasses and that.
Sloppy in general, and dropped a lot of time. Felt a bit flat out there too, but speed can't have been too bad.
Not too worried about sprint anyway.
Note
got the flapjack protein in though. A start.
Running 24:23 [2] 5.01 km (4:52 / km)
Stretch the legs, keep moving, eh.
Thursday Mar 24, 2016 #
Running 32:09 6.76 km (4:45 / km)
Wednesday Mar 23, 2016 #
Running 47:45 [2] 8.75 km (5:27 / km)
Quads starting to loosen up a little.
Exciting times.
Tuesday Mar 22, 2016 #
Running warm up/down 16:22 [1] 2.66 km (6:10 / km)
Running 5:50 [5] 2.05 km (2:51 / km)
jonnyq did his own thang.
3* 200m (60)
2* 400m (90)
3* 200m (60)
2:30mins between sets.
Times:
33, 34, 34
73, 72
33, 34, 33
Quite evident that it's been a long time since I've run fast. Felt good to get going again, but it was quite tough to run not that fast.
Running warm up/down 12:00 [1] 1.9 km (6:19 / km)
Monday Mar 21, 2016 #
Note
Orienteering 50:03 5.04 km (9:56 / km) +150m 8:39 / km
(rest day)
Probably beneficial.
Finished with 4* 30sec hill reps through the forest to get into the swing of things.