Training Log Archive: ColmMIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Running 20:12 [1] 3.8 km (5:19 / km)
shoes: Asics Running shoes
Running race (Dublin Indoor Champs) 2:24 [5] 0.8 km (3:00 / km)
shoes: Puma Spikes
winner was about 2.05
Jack 3rd 2.07.. i was 6th.. 9 in race- last being 2.29
didnt really keep up at start butpushed hard and as planned was catching on last 250m
Saturday Feb 27, 2010 #
Running 40:12 [1] 7.12 km (5:39 / km)
shoes: Asics Running shoes
bit of an easy week due to races and school work
Wednesday Feb 24, 2010 #
Running 10:00 [1]
shoes: Puma Spikes
Running race 26:55 [5] 6.25 km (4:18 / km)
shoes: Puma Spikes
came 53rd out of about 120
happy enough considering amount of mud
2 hills- one ok- tough enough, but the other was short
cheered on lads from club.. and Eoin McC and Ben Mangen who were both running quite well
course length meant to be 6km
Tuesday Feb 23, 2010 #
Running 39:13 [2] 7.0 km (5:36 / km)
shoes: Asics Running shoes
Monday Feb 22, 2010 #
Note
(rest day)
shit all training
Thursday Feb 18, 2010 #
Running (Hill Efforts) 20:09 [4] 3.4 km (5:56 / km) +200m 4:35 / km
shoes: Asics Running shoes
8 times
around 46secs up- not flat out
around 60secs down- no breaks to simulate constant running
could have done few more but didnt want to over do it after portugal..
Wednesday Feb 17, 2010 #
Note
(rest day)
good "o" training- tricky terrain
very happy with my general running speed over these courses but not really with navigation, but it was tough technically so not that upset
finished just behind Josh! and he was injured! well.. should have finished the long
Tuesday Feb 16, 2010 #
Running 10:00 [1]
Orienteering 44:50 [5] **** 7.5 km (5:59 / km)
spiked:21/24c
Course Length- 6.3km
Highlights---
1-5) spiked running really well
6) bad mistake just missed 1min
7-12) spiked running even better passing 1 or 2 people
15) messed up just little off 1.30mins
20) bad line again 1min
could have done sub 40 fairly comfortably but happy cos running well
Monday Feb 15, 2010 #
Running 10:00 [1]
Orienteering 2:21:10 [3] 12.5 km (11:18 / km)
DNF'd
horrible start messed up 1-8 & only got 9 cos i'd been there already mind was never really there started walkin and jogging cos i'd pretty much given up by now
made sure i got to the furthest possible point from the finish before giving up :P
Sunday Feb 14, 2010 #
Orienteering warm up/down 15:00 [1] *** 2.0 km (7:30 / km)
spiked:2/2c
Orienteering 54:17 [5] ***** 8.5 km (6:23 / km)
spiked:22/24c
running well.. just had a few bad mistakes
Highligts---
1) slight miss 30secs
5) horrible mistake went off line hit wrong path and went way to far
6-10) running well spiking
11) hit smaller re-entrant early and headed in too early lost bout 1.30mins
12-21) out of butterflies racing other guy and proper beasting it :P
22) another epic mistake turned around while running but corrected 3mins
certainly positives to take from this
Winner- Robert Merl- 33mins
Conor 49mins
Football 20:00 [3]
Saturday Feb 13, 2010 #
Running 14:48 [1] 2.1 km (7:03 / km)
shoes: VJ Falcon O' Shoes
Orienteering (Day-1) 1:23:21 [5] *** 12.78 km (6:31 / km) +211m 6:01 / km
spiked:16/25c shoes: VJ Falcon O' Shoes
alright run few bad mistakes
highlights---
1) caught Josh with 4min lead now.
2) beasted through forest and really good spike out in sand
3) dunes marked with black dots due to more sandy- missed this and went in to them thinking i was right
4-9) getting back to rythem and navigating well
13) finished butterfly and hit wrong path after clearing losing bout 3mins
15) another slight miss went just passed and thought was at diff. clearing
20) bad line and ended up good bit off
ran with Josh after no.1 never really ran fast enough to have any hope of losing him
winner- Robert Merl 53mins
he beat Kris Jones by 14mins!!
Football 38:15 [3] 3.03 km (12:37 / km)
shoes: white runners/ shoes
Running 5:00 [1]
shoes: Asics Running shoes
Orienteering (Night-Sprint) 24:37 [5] ***** 4.5 km (5:28 / km) +42m 5:14 / km
spiked:21/26c shoes: Asics Running shoes
shocker of a run
Highlights---
1-6) torch doesnt turn on but works at no.6 on bout 10th attempt
2) best route choice is actully not possible due to unmarked fences
7) catch 4+1/2 mins on Josh cos he cramped but he has recovered
8) ran right passed control
3-12) generally tackling the intricate stuff okay but slow.
13-15) it gets the better of me and i start to mess up more
22-24) finish off badly
winner- Robert Merl- 17mins
Conor beats me by bout 40secs
Running 5:00 [1]
shoes: Asics Running shoes
Friday Feb 12, 2010 #
Orienteering 44:02 [2] **** 6.6 km (6:40 / km)
spiked:5/11c shoes: VJ Falcon O' Shoes
lots of detail with fair few paths which were dodgy. messed up a good few but was doing ok.
Tuesday Feb 9, 2010 #
Running 13:05 [1] 2.52 km (5:12 / km)
shoes: Asics Running shoes
Running (Rathfarnham WSAF) 18:41 [5] 5.0 km (3:44 / km)
shoes: Asics Running shoes
sposed to do 6, but was too tired after 5.
1) 341
2) 340
3) 344
4) 348
5) 348
quick enough so happy
Running 13:31 [1] 2.37 km (5:42 / km)
shoes: Asics Running shoes
Monday Feb 8, 2010 #
Running 10:34 [1] 1.8 km (5:52 / km)
shoes: Asics Running shoes
Sunday Feb 7, 2010 #
Note
(rest day)
Lazy day in terms of training
Saturday Feb 6, 2010 #
Running 8:10 [1] 1.56 km (5:15 / km)
shoes: Asics Running shoes
Running 13:24 [5] 4.0 km (3:21 / km) +30m 3:14 / km
shoes: Asics Running shoes
600m Times- bit slow cos he said not to push to hard
1) 209 (u)
2) 200 (d)
3) 211 (u)
4) 203 (d)
400m Times- went back to normal quick pace
1) 119 (u)
2) 112 (d)
3) 118 (u)
4) 112 (d)
Running 4:58 [2] 0.82 km (6:03 / km)
shoes: Asics Running shoes
Running 8:49 [2] 1.4 km (6:18 / km)
shoes: Asics Running shoes
Running 6:00 [1]
random jog back up the road home
Friday Feb 5, 2010 #
Running 20:00 [1]
Thursday Feb 4, 2010 #
Cycling: Commute 10:00 [2]
Running 5:00 [2]
Running (East Leinster X-C Champs) 19:45 [5] 4.0 km (4:56 / km) +120m 4:18 / km
shoes: Puma Spikes
legs still quite tired.
Gorgeous course though one massive climb one massive downhill with a couple more ups and downs thrown in. It was complete mud-fest.. unreal. VERY enjoyable.
came 17th with bad run and 16 to qualify :(
but team came 2nd with 4th, 6th, 17th and 20th so i make it anyway
Running 3:00 [1]
Wednesday Feb 3, 2010 #
Orienteering 50:31 [2] *** 7.12 km (7:06 / km) +100m 6:38 / km
spiked:9/9c shoes: Asics Running shoes
checked all the sites. one was ridiculously thorny.. twill be a long night removing those
Tuesday Feb 2, 2010 #
Running 12:02 [1] 2.03 km (5:56 / km)
(rest day) shoes: Asics Running shoes
Monday Feb 1, 2010 #
Running 11:00 [1] 2.1 km (5:14 / km)
(rest day)
Note
(rest day)