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Training Log Archive: niamh

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Running	19	7:48:52	49.74	(9:26)	80.05	(5:51)
Strength/flexibility	13	4:55:29
Orienteering: training	5	2:39:43	16.53	(9:40)	26.61	(6:00)		48c
Orienteering: competition	3	2:35:50	13.65	(11:25)	21.97	(7:06)	670	66c
Cycling	6	1:45:29	13.22		21.27
Walking	1	1:10:00	3.11	(22:32)	5.0	(14:00)
Running: hard	3	1:07:46	8.97	(7:33)	14.43	(4:42)
Total	33	22:03:09	105.22		169.33		670	114c

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Thursday Mar 31, 2016 #

12 PM

Orienteering: training 44:13 [3] 7.4 km (5:59 / km)
shoes: Inov8 Roclite Dec '15

O on the Curragh.

Wednesday Mar 30, 2016 #

12 PM

Cycling 1:19:14 [3] 21.27 km (3:44 / km)
ahr:106 max:168

Loop of Curragh, Ballysax Hills, Curragh Camp and home via Lumville. Beautiful sunny day but cold wind at times.

8 PM

Cycling 5:00 [2]

Strength/flexibility (Circuits) 44:52 [3]

Tuesday Mar 29, 2016 #

9 PM

Running 28:26 [3] 4.78 km (5:57 / km)
shoes: Saucony Triumph 15

Curragh Grange loop with Caoimhe; home via main street to avoid the funfair crowd.

Monday Mar 28, 2016 #

Note

No relays this year. Brought Conor to see the Flying Scotsman in the Railway Museum in York instead.

Sunday Mar 27, 2016 #

1 PM

Running 10:00 [2] 1.2 km (8:20 / km)
shoes: VJ bold (pink)

Orienteering: competition 1:42:19 [4] *** 14.0 km (7:19 / km) +495m 6:13 / km
25c shoes: VJ bold (pink)

JK classic, though very nearly an ultra long - course could have been a good 2km shorter!
Steady, no big mistakes, and enjoyed most of it. The hail hit on the second loop but was close enough to the finish that it didn't matter too much. Kirstin Maxwell and Anwen Darlington were around from the map exchange onwards.
Results (116.5%)
Map, part 2 (didn't get a chance to pick up part 1 afterwards).

C • Part 1 2

Saturday Mar 26, 2016 #

1 PM

Running 9:25 [3] 1.34 km (7:02 / km)
shoes: VJ bold (pink)

Run to the start

Orienteering: competition 35:19 [5] *** 4.27 km (8:16 / km) +175m 6:52 / km
20c shoes: VJ bold (pink)

JK middle distance, Wass Forest.
Standard middle distance, with a lot of contouring. Nearly all legs were the same length.
Results (115%)
Map

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon

Friday Mar 25, 2016 #

Event: JK 2016

8 AM

Running 10:11 [2] 1.45 km (7:01 / km)
shoes: Mizuno Wave Hitogami

2 PM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Mizuno Wave Hitogami

Orienteering: competition 18:12 [5] *** 3.7 km (4:55 / km)
21c shoes: Mizuno Wave Hitogami

JK sprint, Leeds University.
This was a fun sprint. Had seen the levels on google earth which helped enormously. Nice and steady, tried to push where possible. Speed isn't in the legs yet but felt strong. Most split times were ~110 to 115% of fastest. Pleased to be in the top 10 and hopefully can build on this.
Results (109.7%)
Map, part 1
Map, part 2

Running 11:51 [2] 1.2 km (9:52 / km)
shoes: Mizuno Wave Hitogami

Thursday Mar 24, 2016 #

1 PM

Orienteering: training 20:03 [2] *** 2.85 km (7:02 / km)
8c

Curragh

Monday Mar 21, 2016 #

Note
(rest day)

Back now very stiff. Can't look over L shoulder. Pain is slightly L of spine at T4/T5. No training Mon-Tue-Wed. Physio Wed evening and hoping for loosening before next weekend.

Sunday Mar 20, 2016 #

1 PM

Running 4:04 [3] 0.65 km (6:15 / km)
shoes: VJ bold (pink)

Orienteering: training 28:28 [4] *** 4.72 km (6:02 / km)
18c shoes: VJ bold (pink)

Control picking and compass. Old training course from 2013.
Back started to tighten.

Running 4:12 [2] 0.63 km (6:40 / km)
shoes: VJ bold (pink)

Saturday Mar 19, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer

9 AM

Running 9:49 [2] 1.56 km (6:18 / km)
shoes: Saucony Triumph 15

1 PM

Running 4:45 [3] 0.81 km (5:52 / km)
shoes: Mizuno Wave Hitogami

Orienteering: training 22:52 [4] *** 4.57 km (5:00 / km)
22c shoes: Mizuno Wave Hitogami

UCCO sprint relay. Brilliant event, well planned and organised. Caoimhe on 1st leg handed over to me. Rusty enough but blew out a flew cobwebs.
Results: http://www.orienteering.ie/result2?oaction=moreRes...

Running 11:17 [2] 1.31 km (8:37 / km)
shoes: Saucony Triumph 15

Friday Mar 18, 2016 #

8 PM

Cycling 5:00 [2]
ahr:109

Strength/flexibility (Circuits) 44:14 [3]
ahr:129

Thursday Mar 17, 2016 #

5 PM

Running 22:15 [2] 4.56 km (4:53 / km)
shoes: Saucony Triumph 15

Curragh, very easy. With C and K.

Wednesday Mar 16, 2016 #

10 AM

Running 8:40 [3] 1.4 km (6:11 / km)
shoes: VJ bold (pink)

Hill loop*4, ,~3 min recovery. Dry and not too windy. Tried to go steady-hard rather than all out. Finding it mentally tough to get out and do the hard sessions. Might need to join the club again.
See 19th Jan.

Running: hard 6:08 [4] 1.31 km (4:41 / km)
ahr:175 max:185 shoes: VJ bold (pink)

Running: hard 6:01 [4] 1.3 km (4:38 / km)
ahr:175 max:185 shoes: VJ bold (pink)

Running: hard 5:55 [4] 1.31 km (4:31 / km)
ahr:177 max:186 shoes: VJ bold (pink)

Running: hard 5:55 [4] 1.31 km (4:31 / km)
ahr:178 max:187 shoes: VJ bold (pink)

Running 8:24 [3] 1.39 km (6:03 / km)
ahr:152 shoes: VJ bold (pink)

Tuesday Mar 15, 2016 #

1 PM

Running 39:20 [3] 6.8 km (5:47 / km)
shoes: Saucony Triumph 15

Curragh with K.

Strength/flexibility 5:00 [1]

Monday Mar 14, 2016 #

Note

Proud to have been one of 'Jim's girls'. Funeral this morning :-(. What a legend!
http://www.irishtimes.com/opinion/blessed-among-wo...
http://www.irishtimes.com/sport/other-sports/jim-m...
http://www.independent.ie/sport/other-sports/athle...

8 PM

Strength/flexibility 10:00 [1]

Sunday Mar 13, 2016 #

2 PM

Walking 1:10:00 [1] 5.0 km (14:00 / km)
shoes: Inov8 Roclite Dec '15

Ivinghoe Beacon (~2km) and walk in the woods around little Gaddesden (Chilterns).

Saturday Mar 12, 2016 #

Note
(rest day)

Friday Mar 11, 2016 #

4 PM

Running 26:47 [2] 4.54 km (5:54 / km)
shoes: Inov8 Roclite Dec '15

Warner Bros Harry Potter world this morning. Overwhelming!
Very easy run around Hemel Hempstead with Killian.

Strength/flexibility 10:00 [1]

Thursday Mar 10, 2016 #

12 PM

Running 24:11 [3] 4.79 km (5:03 / km)
shoes: Saucony Triumph 15

Curragh Grange loop before heading to the airport.
4pm flight to London for wedding weekend.

Wednesday Mar 9, 2016 #

10 AM

Running 29:30 [3] 5.55 km (5:19 / km)
ahr:155 shoes: Saucony Triumph 15

Easy around the Green Road loop.

8 PM

Cycling 3:40 [3]

Strength/flexibility (Circuits) 43:45 [3]

Tuesday Mar 8, 2016 #

5 PM

Running 39:18 [3] 7.38 km (5:20 / km)
ahr:165 shoes: Inov8 Roclite Dec '15

Curragh run with 10/10*10 in the middle.
Felt a bit of pep back in my step for the first run in ages. Yay :-)

9 PM

Strength/flexibility 10:00 [1]

Monday Mar 7, 2016 #

9 PM

Strength/flexibility 10:00 [1]

Sunday Mar 6, 2016 #

12 PM

Running 12:53 [3] 2.22 km (5:48 / km)
shoes: Inov8 Roclite Dec '15

3*10 tempo; started Ballymany roundabout. First 10 - out to horsebridge; second 10 - back along trees to sports ground, third 10 - down to Donnelly's on the road and back along the grass to Lumville.

Running: hard 10:01 [5] 2.23 km (4:30 / km)
ahr:177 max:181 shoes: Inov8 Roclite Dec '15

Running 2:00 [2] 0.28 km (7:09 / km)
ahr:160 shoes: Inov8 Roclite Dec '15

Running: hard 10:00 [5] 2.32 km (4:19 / km)
ahr:177 max:181 shoes: Inov8 Roclite Dec '15

Running 3:00 [2] 0.44 km (6:49 / km)
ahr:159 shoes: Inov8 Roclite Dec '15

Running: hard 9:45 [5] 2.23 km (4:22 / km)
ahr:178 max:181 shoes: Inov8 Roclite Dec '15

Running 12:18 [3] 2.19 km (5:37 / km)
ahr:155 shoes: Inov8 Roclite Dec '15

Home from Lumville

Saturday Mar 5, 2016 #

6 PM

Orienteering: training 44:07 [3] 7.07 km (6:14 / km)
shoes: Saucony Triumph 15

Easy on the Curragh, checking out the first draft of the middle course for the CNOC summer series.

Friday Mar 4, 2016 #

10 AM

Strength/flexibility 10:00 [1]

8 PM

Cycling 5:13 [2]

Strength/flexibility (Circuits) 47:03 [4]
ahr:143

Each set was 4*30 sec aerobic, followed by a 2 min strength exercise - great session.

Thursday Mar 3, 2016 #

8 PM

Running 34:20 [3] 6.01 km (5:43 / km)
ahr:148 max:164 shoes: Saucony Triumph 15

Loop in Newbridge with C and K.

Strength/flexibility 10:00 [1]

Wednesday Mar 2, 2016 #

11 AM

Running 13:48 [3] 2.25 km (6:08 / km)
shoes: Inov8 Roclite Dec '15

Warm-up.

Running: hard 14:01 [4] 2.42 km (5:48 / km)
ahr:161 max:181 shoes: Inov8 Roclite Dec '15

Plan was for 6 hill reps up Braveheart. Only managed three. Still absolutely wrecked - same feeling as last week. Just tired from finishing up in work? Not sure if I should be looking for another reason. After 3, I'd had enough, both my mind and my legs didn't have any more to give. Running into a very windy wind.
2:28, 2:36, 2:38.

Running 11:05 [3] 1.95 km (5:41 / km)
ahr:148 shoes: Inov8 Roclite Dec '15

8 PM

Cycling 7:22 [2]

Strength/flexibility (Circuits) 40:35 [3]

Tuesday Mar 1, 2016 #

8 PM

Strength/flexibility 10:00 [1]

Running 52:03 [3] 9.37 km (5:33 / km)
shoes: Saucony Triumph 15

Run around Newbridge with Caoimhe and Killian. Struggling a bit.

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