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Training Log Archive: ColmM

In the 7 days ending May 5, 2018:

activity # timemileskm+mload
  Running9 4:54:38 34.26(8:36) 55.14(5:21) 381547.7
  Orienteering3 1:53:28 10.39(10:55) 16.73(6:47) 67453c567.3
  Cycling: Commute6 1:38:2198.3
  Strength and Conditioning2 30:0060.0
  Total16 8:56:27 44.65 71.86 105553c1273.3
  [1-5]11 7:18:06

» now

Saturday May 5, 2018 #

9 AM

Running 16:40 [2] 3.13 km (5:19 / km) +15m 5:12 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

2 PM

Running 8:35 [2] 1.49 km (5:46 / km) +37m 5:07 / km
shoes: Icebug Spirit7 M OLX

Orienteering 41:34 [5] 5.86 km (7:06 / km) +233m 5:55 / km
18c shoes: Icebug Spirit7 M OLX

IOC Middle - 10th Irish I think (incl. 20s)

I started alright (I thought), got 1 grand, and alright up the hill towards 2, contoured round a little high up, but climbed too much and went too far, and ended up past it a little uncertain - 1min lost already (didn’t think it was as big as this at the time).
Grand through 3 - 6, moving decently on the downhills and good splits on 4 & 6, has me back in the general pack.

Got a ground oul line toward 7, but having crossed the river I misread the map and was parallel too low, 30s. Coming out to 8 I got all up in my own head - was worrying about PaulP starting behind and hum catching me, and was starting to get tired.
Took an odd line to 8, too Garner right, realised and didn’t correct, 20-30s. Slow up to 9, slow up to 10 watching my back. Poor.
Down towards 11, I had just stopped reading the map enough and when I did, I wasn’t making sense of it at all, 20-30s.
Paul caught me shortly after 11, tried to sustain an effort and follow him - couldn’t really, but still followed and ended up right on a higher hill - 20s (though Paul has fastest split??).
And absolute mess following him again towards 13 - thought it was too easy to read the map sokept on his line, we overshot and saw him running back towards it, but thought he’d punched, so went onto the hilltop beyond, saw the lake and realised.
Cruised round the end sad at myself.

Many issues here, generally wasn’t fit enough for the terrain. Mentally all over the shop worrying about others. Not reading the map enough. And then no know-how to keep checking the map myself after being caught.
Jaysus a long road ahead, but very keen to get some consistent mileage in, and physical improvements go a long way towards technical ones too.

Running 14:21 [1] 2.16 km (6:39 / km) +63m 5:48 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Friday May 4, 2018 #

6 PM

Running 13:12 [2] 2.54 km (5:12 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)

Orienteering 14:19 [5] 3.71 km (3:52 / km) +19m 3:46 / km
18c shoes: inov8 F-Lite 195 (Mar '17)

IOC Sprint - 8th (+1:03) (incl. M20s).
Very unsurprising having done nothing speed-related, and not a whole lot of work in general, but still disappointing as you like to perform and do well at Irish champs.
Map and course were very very easy. Felt like I never got into that really going-for-it stage and not all that tired once finished, but I never like reading that on other logs cos it feels like an excuse for a poor result so who knows.
Definitely feel I have a bit more strength than speed, so hoping to show that over the next few days.
Either way, still a long road of building ahead before im to be on proper shape.

Running 14:25 [1] 2.07 km (6:58 / km) +22m 6:37 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Thursday May 3, 2018 #

8 AM

Cycling: Commute 12:30 [0]

5 PM

Cycling: Commute 21:35 [0]

7 PM

Running 31:07 [2] 6.01 km (5:10 / km) +20m 5:05 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Legs pretty heavy so shortened plans a bit and kept it very chill. Lovely evening, map in hand.

Wednesday May 2, 2018 #

8 AM

Cycling: Commute 15:52 [0]

Cycling: Commute 15:52 [3] 6.06 km (22.9 kph)
6 PM

Cycling: Commute 14:58 [0]

Cycling: Commute 14:58 [0] 4.53 km (18.2 kph) +30m
9 PM

Running 30:05 [2] 6.34 km (4:45 / km) +17m 4:41 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

postponed getting out, but thankfully made sure I did. Chill enough run with a few faster strides thrown in at the end to freshen up a bit during the taper.
Body has gotten used to running on no fuel, so a couple hours after a decent dinner could still really feel this in the stomach.
Out with a map of tawnawully, and planning what I could while under streetlights.

Tuesday May 1, 2018 #

8 AM

Cycling: Commute 15:32 [0]

Cycling: Commute 15:32 [3] 6.03 km (23.3 kph)
5 PM

Running 1:10:12 [2] 14.44 km (4:52 / km) +66m 4:45 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

70 in the park with Corbett & Quinn.
Lovely running, and feeling alright. Good that we have a bit of a crew now so these things should be regular group runs.

Running 12:51 [1] 2.15 km (5:59 / km) +3m 5:56 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Making sure we didn’t burn a man out, so just brought the last bit down to a nice warm down.
Things going in the right direction weight-wise.

Cycling: Commute 17:54 [0]

17:54, 5.96km, 19.9kph
11 PM

Strength and Conditioning 15:00 [2]

Monday Apr 30, 2018 #

8 AM

Running 33:49 [2] 6.1 km (5:33 / km) +16m 5:29 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

5 PM

Running 35:00 [2] 6.69 km (5:14 / km) +57m 5:01 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

pre-bridge with corbett

Sunday Apr 29, 2018 #

1 PM

Running 2:39 [2] 0.42 km (6:15 / km) +18m 5:10 / km
shoes: Icebug Spirit7 M OLX

Orienteering 57:35 [5] 7.16 km (8:03 / km) +422m 6:13 / km
17c shoes: Icebug Spirit7 M OLX

Glendasan LL Brown

Another middle style course, a lovely course, and good little last o training before next week. Rough & tough terrain, and technical navigating.

Started out quite scrappy. Bit hesitant on #1, and then a bit too rushed out there and not reading the map, leading to a couple of 30s mistakes.
#2 30s - crossing the river and climbing into the quarry thinking this was control location
#3 30s - not understanding it quite right and being too far right.
#4 20s - little low and not looking up enough.

Got into it a bit more from then, and had a bit of a feel for it. Started flowing better and reading the map better. Still had a poor route on 7 (stayed low on track and then climbed), looks like the guts of 1min on that, which surprised me a little.
Had a nice plan and fluid to 8. Battled up 9, hard to keep full contact here as was vague enough, but got the right spot.
Still some issues, a little rushed around at times and not reading the map enough, so very hesitant on 12 & 14, with a lot of ground-to-map going on.
Finished strongly enough except for near drowning in the water pit to the last and being stuck for 20s.

Overall, happy enough to find some flow and to nip ahead of the others with a few guys there. A lot to take away though and be mindful of before next week. Was relatively cautious on a few descents and there won't be much room for that next week, but fluid and that once I had a solid plan. Quite positive to be up there on the two major climbs too.


Running 11:42 [2] 1.6 km (7:19 / km) +49m 6:21 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

11 PM

Strength and Conditioning 15:00 [2]

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