Training Log Archive: ColmMIn the 7 days ending Apr 28, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Apr 28, 2019 #
Running 3:49 [2] 0.54 km (7:06 / km) +22m 5:54 / km
ahr:113 max:130
Orienteering 1:08:39 [2] 8.16 km (8:24 / km) +281m 7:10 / km
ahr:144 max:170
Running relaxed but still strongly at times, so not just a jog.
First few I was struggling to get into really enjoying it, particularly across the rough open to 5, but after messing up 5 badly, I really enjoyed it and cruised round the rest with a smile on my face.
I was still orienteering very badly, mostly I didn’t give the area much respect because Irish maps are a lot easier than Slovenia, but my complacency coupled with maybe getting used to the 1:7500 of Slovenia had me missing all over the place. Most simply, I wasn’t reading the map enough.
Still, enjoyed it, and the forest on the way back was very nice. Good to get out of my system. Debating one more o session before IOC, will see.
Running 2:38 [2] 0.38 km (6:54 / km)
ahr:109 max:129
Saturday Apr 27, 2019 #
Running 1:13:17 [2] 10.2 km (7:11 / km) +567m 5:37 / km
ahr:156 max:188
Right hips still just a bit niggly despite what felt like good work from physio yesterday.
Climbing 2:30:00 [0]
Strength and Conditioning 10:00 [2]
Friday Apr 26, 2019 #
Cycling: Commute 35:00 [0]
(rest day)
Happy to rest up today.
Won't be running euro mountain running trial tomorrow, but will go out to spectate.
Note
Strength and Conditioning 15:00 [2]
Thursday Apr 25, 2019 #
Running 33:29 [2] 5.98 km (5:36 / km)
ahr:133 max:152
Tired this morning, will probably have a full rest day tomorrow to let a little bit of tapering begin to freshen up the legs.
Running 39:48 [2] 7.49 km (5:19 / km) +32m 5:12 / km
ahr:126 max:158
By the end of the run I had gotten close to dissuading his opinion that “nobody in the field is an orienteer”, didn’t quite get there, but got close at least.
Cycling: Commute 25:00 [0]
Strength and Conditioning 5:00 [1]
Wednesday Apr 24, 2019 #
Cycling: Commute 17:30 [0]
Running 24:05 [2] 4.23 km (5:42 / km)
ahr:115 max:125
Running 23:53 6.18 km (3:52 / km)
ahr:155 max:176
16’52, 4.8km, 3’31/km for the quarters.
Got on the track this week which was nice. Still found the session fairly tough and would ideally like to be running a bit quicker, but mostly think it's a good session and keeping these going will make a difference.
400s: 77, 78, 78, 78, 75, 79, 77, 76.
200s: 32, 32, 30, 31.
Running 42:24 [2] 6.77 km (6:16 / km) +42m 6:05 / km
ahr:122 max:149
Climbing 1:00:00 [0]
Strength and Conditioning 5:00 [1]
Tuesday Apr 23, 2019 #
Cycling: Commute 35:00 [0]
Running 1:34:09 [2] 14.3 km (6:35 / km) +789m 5:10 / km
ahr:148 max:178
The east side of Tonduff had streams of fire going up the side of it, and after we got back we could see the whole north side alight as well. A real shame.
Strength and Conditioning 5:00 [1]
Monday Apr 22, 2019 #
Running 20:03 [2] 3.06 km (6:33 / km) +22m 6:19 / km
ahr:119 max:143
Orienteering 54:22 [5] 6.96 km (7:49 / km) +132m 7:08 / km
ahr:158 max:177
Probably the trickiest day, but a tiny bit more runnable so I felt i was able to be a bit more aggressive, and enjoyed it the most by a lot.
I was very cautious coming into 23, and ran up and down the track for 30-45sec to make sure I entered at the right point. This meant I got it clean, but with some sacrifice. Lost 1min on 24 too, contoured to it, and hit a control early and read it as the wrong feature.
Mostly good though, and given the difficulty, relatively satisfied.
Running 7:47 [1] 0.89 km (8:42 / km) +48m 6:51 / km
ahr:125 max:157