Training Log Archive: ColmMIn the 7 days ending Mar 31, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Mar 31, 2018 #
Running 18:05 [2] 3.47 km (5:12 / km) +19m 5:04 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 11:50 [2] 1.91 km (6:13 / km) +11m 6:02 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Orienteering 42:58 [5] 6.74 km (6:22 / km) +180m 5:37 / km
31c
Feeling alright on the warm up. Had a late start and had heard it was fun enough, even if not the most difficult, still a bit of navigation involved anyway.
Got going alright. Possibly a bit wide on the rc to #5. Bit of a mistake on 8, both rc & entering the circle, I think. Having gone wide left on the track, and not really being able to make sense of the veg coming in.
Thought I was getting on alright through next section, but felt a bit tired and in reality it was quite easy.
Dropped time on #13 going straight down to the fence, in my head having read the bottom of that re-entrant as much closer to the fence corner.
Came up to #14 and saw Barrable which got my hopes up a little bit, but was quite tired and struggled through the next section physically, despite getting the controls okay. Questionable route to #17 going straight to the road and along.
Spongey came past me walking up the hill to 21, and held sight for most of 22 & 23, but that was that.
Going alright on the downhill again, but was far too low on 27 and lost 30s, which was a poor way to end the course.
Sure look, certainly more time lost than I should have, but disappointing result feels like it more reflects the physical shape.
Anyway, good bit of work to do before IOC, but I look forward to that.
Running 8:29 [1] 1.04 km (8:10 / km) +3m 8:03 / km
Running 10:41 [2] 2.04 km (5:15 / km) +4m 5:12 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Friday Mar 30, 2018 #
Running 16:33 [2] 3.06 km (5:24 / km) +44m 5:03 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Running 4:05 [2] 0.81 km (5:01 / km)
Running 13:44 [2] 2.76 km (4:59 / km) +2m 4:58 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Orienteering 15:32 [5] 3.95 km (3:56 / km) +13m 3:52 / km
27c shoes: inov8 F-Lite 195 (Mar '17)
Wasn’t mad looking forward to it. Looked like it would be very easy & a runner’s course.
Still, went out to race and see how the shape is etc.
Turns out that’s what it was - a very easy runner’s course. Poor area, but not spectacular planning either, sure look.
Got going, and tried to keep the intensity high. Planned ahead and checked my codes, but not much to do.
Still, was fun to be racing, so no complaints, and it served its purpose - to get an idea of shape. Grand, not fast anyway, but could be worse after a month back training.
Looking forward to the middle.
Running 19:06 [1] 3.2 km (5:58 / km) +4m 5:56 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Thursday Mar 29, 2018 #
Running 30:44 [1] 5.64 km (5:27 / km) +16m 5:23 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Also 5 strides.
Wednesday Mar 28, 2018 #
Running 51:04 [2] 10.03 km (5:05 / km) +43m 4:59 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Ankle still not a bother, but quad still a bit aggravated. Will need to stretch.
Running 7:22 [2] 1.01 km (7:18 / km) +82m 5:12 / km
Orienteering 17:49 [3] 2.64 km (6:45 / km) +87m 5:47 / km
11c
Basically something to get the head in the map and the processes, as I've had very little o prep.
Not ideal when the weather changed from sun to hail and map started disintegrating, but got through.
Skipped last two and warm down as was rather late.
Running 2:42 [1] 0.51 km (5:18 / km)
Tuesday Mar 27, 2018 #
Cycling: Training 1:22:24 [2]
Cycling: Training 1:22:24 [2] 28.91 km (21.1 kph) +406m
Johnny foxes loop to keep it easy on the ankle
Running 29:14 [2] 5.42 km (5:24 / km) +20m 5:18 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Used tape to pull away excess tissue.
5 strides too.
Monday Mar 26, 2018 #
Note
(rest day)
Ankle not in the best shape, and will need a day or two off, but should be grand for JK.
Sunday Mar 25, 2018 #
Running 24:24 [1] 3.76 km (6:29 / km) +131m 5:31 / km
Running 1:10:01 [5] 11.71 km (5:59 / km) +312m 5:17 / km
Up from Wicklow Gap, touch Lough Firrib & three lakes then back down into Glenmalure valley.
Pure terrain till last couple km descent.
Went over my ankle leaving the path on the first climb, ran it off after few hundred meters, but bruised now.
Struggling more than I’d like in the peat hags, and not long after the start of them Shane Lynch popped out in front of me. Must have missed a line there somewhere (think under the big crag). Went to reel him in, and didn’t really. He got better lines but was generally running away a bit (and he was on the solo! Jaysus).
After battling to three lakes could see him a little ahead but got stuck in lots of bog leaving here and didn’t see him again.
Went straight down the river (regrettably), and got stuck in some steep rough stuff at some points.
Went aggressively across the river and snotted myself nicely on a few rocks so elbow, knee and quad all bleeding out for the rest of the day. Fun.
These knocks hampered my descent a bit as legs were mashed, but got down.
Not ideal run, but not too bad. Roughly did what I could, even if there were a few extra minutes to be had.
Team finished 2nd.