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Training Log: niallmac

In the last 7 days:

activity	#	time	miles		km		+m
Grass/Trail	6	2:23:24	12.11		19.5
Sand Dune Trails	1	1:31:39	9.31	(9:51)	14.98	(6:07)	560
Orienteering	1	27:41	3.12	(8:52)	5.02	(5:31)	300
Road	2	26:05	2.98	(8:45)	4.79	(5:27)	173
S+C	1	15:00
Football/Soccer	1	30
Total	9	5:04:19	27.52		44.29		1033
[1-5]	9	5:03:49

1:34

0:00

Saturday May 25 #

5 PM

Grass/Trail warm up/down 3:00 [1] 0.6 km (5:00 / km)
shoes: Inov8 X-Talon 212

approx warm up jog.

Sand Dune Trails long 1:31:39 [3] 14.98 km (6:07 / km) +560m 5:09 / km
shoes: Inov8 X-Talon 212

Friday May 24 #

Note

semi-rest day.

8 PM

Grass/Trail 30:00 [2]

mainly easy enough stuff, some harder running.

S+C 15:00 [3]

uper body. eek.

Thursday May 23 #

8 PM

Grass/Trail warm up/down 5:30 [1] 1.0 mi (5:30 / mi)
shoes: Inov8 X-Talon 212

Grass/Trail intervals 17:19 [5] 4.84 km (3:35 / km)
shoes: Inov8 X-Talon 212

6 x 800m
75 secs rest in between.
251,250,251,255,253,259
bit slow on the last one..

Grass/Trail 3:26 [1] 0.6 km (5:43 / km)
shoes: Inov8 X-Talon 212

recovery jog in the middle

Grass/Trail intervals 2:01 [5] 0.63 km (3:11 / km)
shoes: Inov8 X-Talon 212

3 x 200m
41,40,40

was a bit annoyed, we were doing ~50m sprints and stuff, rather than just handy football, leaving my tired for my scheduled session. Might opt out of this kinda stuff in football til July, and just stick to my plan.

Football/Soccer 30 [0]

7 PM

Road hills 23:39 [3] 4.34 km (5:27 / km) +163m 4:35 / km
shoes: Asics GT-2170

(includes hard and easy)
Plan was 5x3mins, with recovery being jogging back down easy to the bottom of the hill. Decided beforehand to cut this down to 5x2mins. Bit annoyed.
Each 2 mins consisted of ~410m with a climb of about 30-35m? (garmin said between 40-50)

Tuesday May 21 #

Event: CorkO Summer League, Currabinny Wood

6 PM

Road 2:26 [1] 0.45 km (5:22 / km) +10m 4:50 / km
shoes: Inov8 X-Talon 212

bit of a short warm up, was kinda late starting and didnt want to have anyone waiting.

7 PM

Orienteering tempo 27:41 [4] 5.02 km (5:31 / km) +300m 4:15 / km
shoes: Inov8 X-Talon 212

Currabinny Wood
CorkO Summer League / No. 2
Long: 4km
garming gave 502m climb. putting down 300 for the moment and I'll contour count it later.

Yeah navigation-ally it was grand, there was one control that i thought was slightly off, or the veg change was a bit weird or something. Overall it was grand anyway. 1st place, but neither josh nor niamh were running.