Training Log Archive: ClodaghIn the 28 days ending Feb 28, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||
Tuesday Feb 28, 2017 #
6 PM
Normal Run 27:00 [3] 5.6 km (4:49 / km)
DSD
Saturday Feb 25, 2017 #
Normal Run 30:00 [2] 5.0 km (6:00 / km)
Landan
Wednesday Feb 22, 2017 #
11 AM
Hill Run 50:10 [3] 7.36 km (6:49 / km) +300m 5:40 / km
Pine forest
(Clodagh)
(Clodagh)
Sunday Feb 19, 2017 #
9 AM
Orienteering 45:00 [3] 7.0 km (6:26 / km)
Armagh Urban + short warm up
Saturday Feb 18, 2017 #
12 PM
Orienteering 1:00:00 [3] 9.0 km (6:40 / km) +150m 6:09 / km
Armagh Sprint + Quali + short warm ups
Tuesday Feb 14, 2017 #
Normal Run 36:42 [3] 7.1 km (5:10 / km)
Monday Feb 13, 2017 #
Note
missed the goal a bit last week, will make sure to get 4 runs this week (not including Saturday double)
Goal: 25km in 4 days running, + 1 core
Tues: DSD
Wed: 30 easy with 4x100
Sat: Armagh
Sun: Armagh
Goal: 25km in 4 days running, + 1 core
Tues: DSD
Wed: 30 easy with 4x100
Sat: Armagh
Sun: Armagh
Sunday Feb 12, 2017 #
11 AM
Orienteering 1:10:00 [3] 6.0 km (11:40 / km)
Djouce Green Course
Myself & Donal Wickham just a class above the rest of the field really, unfortunately a few mistakes meant he pipped me. Got one back on la mère though.
Time to move up to blue over the next while in prep for JK Long
Myself & Donal Wickham just a class above the rest of the field really, unfortunately a few mistakes meant he pipped me. Got one back on la mère though.
Time to move up to blue over the next while in prep for JK Long
Saturday Feb 11, 2017 #
11 AM
Normal Run 26:55 [3] 5.05 km (5:20 / km)
Wednesday Feb 8, 2017 #
Hill Run 40:35 [3] 6.1 km (6:39 / km) +330m 5:14 / km
Hellfire charity route, easyish
8 PM
Core 15:00 [3]
1min30 front plank, 45 sec each side side plank, 30 bridges 50 Russian twists, 10 one leg bridges each side
Tuesday Feb 7, 2017 #
10 PM
Core 15:00 [3]
2x1min front plank
45s side plank (each side)
50 x russian twists
30 x bridges
10 x single-leg bridge (each leg)
2min wall sit
45s side plank (each side)
50 x russian twists
30 x bridges
10 x single-leg bridge (each leg)
2min wall sit
Monday Feb 6, 2017 #
Note
Week Goal: 4 runs, total 20km + 2 core
Tues: Core
Wed: Bushy (5k incl. 4x100m)
Thurs: DSD
Sat: Solo
Sun: Djouce
Tues: Core
Wed: Bushy (5k incl. 4x100m)
Thurs: DSD
Sat: Solo
Sun: Djouce
Sunday Feb 5, 2017 #
10 AM
Normal Run 19:15 [3] 3.75 km (5:08 / km)
DSD
kms: 4.32, 4,46, 6.00...
kms: 4.32, 4,46, 6.00...
Saturday Feb 4, 2017 #
9 AM
Normal Run 35:17 [3] 7.01 km (5:02 / km)
Wednesday Feb 1, 2017 #
Core 5:00 [3]