Training Log Archive: ColmMIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Note
(injured) (rest day)
Tuesday Sep 29, 2009 #
Running 5:10 [3] 1.0 km (5:10 / km)
(injured) shoes: Asics Running shoes
Running 23:23 [5] 6.0 km (3:54 / km)
(injured) shoes: Asics Running shoes
90secs rest
Times:
Lap1- 7.47
Lap2- 7.50
Lap3- 7.46
i think course slightly longer than last 2 weeks
Happy with this very consistent.. good few running i(U18) was doin 3 intervals with Bill(U19), Jack(U18) and Gerard(U20).. Colm F(U17) did 2 with couple others
Lap 1 Colm F lead i was little behind.. maybe 5-10 secs
Lap 2 bit slow early on so i went in front and i was a bit slower so others must have been good bit.
Lap 3 Jack and Bill legged it i coudn't keep up they did 7.10!! i felt was running much faster but not really.. Gerard way back
They all doin rathfarnham 5km road race on sunday.. i want to run!! but i'm up north so..
Sounds like real good fun though + i want to see what my 5km time is.. might do it myself in couple of weeks
Running 6:30 [2] 0.94 km (6:55 / km)
(injured) shoes: Asics Running shoes
Stretching / Rolling 10:00 [1]
(injured) shoes: Asics Running shoes
Strength and Conditioning (Program1) 15:00 [3]
(injured)
Monday Sep 28, 2009 #
Rugby 15:00 [3]
(injured) (rest day) shoes: white runners/ shoes
round about 15mins running or training... a lot of line out stuff today it was kinda serious.. meh we still messed + had fun.. did a leap frog race in teams of 3 the length of rugby pitch.. bloody tiring!!
Strength and Conditioning (Program 1) 15:00 [4]
(injured) (rest day)
good start to week in terms of exercises.. fully motivated
1x 30secs- calf stretch (each leg)
3x 20reps- squats as low as possible
1x 60secs- lean against wall + alternating feet lift toes high as possible
1x 60secs- lean against wall + alternating feet lift outside of foot
3x 10reps- single leg squats as low as possible (each leg)
3x 10reps- 1 foot, on ball of foot on edge of step- go up & down (each leg)
3x 10reps- lunges quick- stepping back each time (each leg)
tough enough after good bit of running around during rugby
Strength and Conditioning (Program 2) 5:00 [3]
(injured) (rest day)
3x 10reps- squat and leap-frogging forward
3x 10reps- squat on leg and hop forward (each leg)
1x 3laps- 2 items on ground bout 75cm apart- hop in figure of 8 (each leg)
Do both programs once a day at least for this week.. only told to do them 1 a day revolving but extras wont do harm.. and i havent done them in a while so
Probably wont be explaining these again just gonna say program 1 and program 2.. so if you wanna see them look now
AND i got all my homework done.. 4 page speech for english!! it's really good too if i may say so myself.. so i'm happy with myself
will try keep up good work but could be harder with rathfarnham 2moro.. i have just set myself a challenge!!
Sunday Sep 27, 2009 #
Running 5:00 [2] 0.7 km (7:09 / km) +50m 5:16 / km
(injured) shoes: VJ falcon O' Shoes
Orienteering 45:17 [3] **** 5.45 km (8:19 / km) +150m 7:18 / km
spiked:12/17c (injured) shoes: VJ falcon O' Shoes
Course Length- 4.9km 17c
3) bout 20m away and couldnt see it + hesitant- 1min
4) at crag just too high- 1min
12) followed tapes on yellow ended up too far left- 1.30mins
13) stopped good bit short bit hesitant- 1min
16) just missed- 30secs
i kinda rounded those up so..
mistakes- 3/4mins
happy wit running generally considering slow in parts due to ankle, and map reading.. relocating well and using good attackpoints towards end of course.. o ye won by 13mins :) did i forget to mention that :)
only intensity 3 cos didn't really try
Running 3:00 [1] 0.5 km (6:00 / km)
(injured) shoes: VJ falcon O' Shoes
Strength and Conditioning 10:00 [3]
(injured)
after todays race.. i know i have to do lots of exercises to be even remotely better for weekend.. so palnnin on doin 2 a day.. but not gonna get annoyed or try make up for them if i don't do some.. or even if i dont do any.. i know i'm busy at the moment..
Too much stuff to do!! and i amn't doin much of my homework.. so thats getting priority ahead of my exercises.. of course training is still 1st though :) (i'm kinda serious bout that)
Saturday Sep 26, 2009 #
Running 6:06 [2] 0.94 km (6:29 / km)
(injured) shoes: Asics Running shoes
Running 20:06 [5] 4.66 km (4:19 / km) +50m 4:06 / km
(injured) shoes: Asics Running shoes
did 3 loops of 1500m and small bit extra
Lap1- 6.12
Lap2- 6.28
Lap3- 6.28
4.5km time- 19.08
improvement on last 2 weeks (19.30 both times)
gettin fitter!! more consistent
5 of us running- me, Bill, Colm F, Mark and Daniel (not sure of last 2 names) good race.. Mark and Colm F only doin 18mins, Daniel only doin 2 laps, me and Bill doin 20mins
Me and Bill started together little ahead then he really pulled away.. posting a lap1 of 5.54 lap2 5.57 lap3 6.17 4.5km- 18.08.. wow actually thats good!! 1minute ahead of me!! give it a couple of weeks he's mine :)
anyway.. i was chasin him and the others stayed within 10 secs of me on lap1 then i started to lose them on lap2 and maybe round 40 secs faster after 3 laps
1st Bill, 2nd Me, 3rd Colm F, 4th Mark, 5th Daniel
big improvement by Colm F and Bill destroyed his last week time.. he's definately gettin fitter.. no Stephen today though.. ??
Running 6:52 [1] 0.94 km (7:18 / km)
(injured) shoes: Asics Running shoes
Stretching / Rolling 5:00 [1]
(injured)
Friday Sep 25, 2009 #
Note
(injured) (rest day)
hadn't really planned on yesterday being a rest day but when i got down to rathfarnham coach said to just go for easy run.. so what can you do
if thursdays are always gonna be easy might do hill intervals in the school grounds those evenings
Thursday Sep 24, 2009 #
Note
(injured) (rest day)
Strength and Conditioning 10:00 [4]
(injured) (rest day) shoes: Asics Running shoes
Running (recovery) 35:43 [2] 5.89 km (6:04 / km)
(injured) (rest day) shoes: Asics Running shoes
decided i'm pretty happy with position yesterday even though Ben beat me by round 2.30mins.. hes jus faster and stronger
i've got another year in me anyway
Wednesday Sep 23, 2009 #
Running 40:00 [2] 6.0 km (6:40 / km)
(injured) shoes: Asics Running shoes
Running 20:34 [5] 4.5 km (4:34 / km) +200m 3:44 / km
(injured) shoes: Asics Running shoes
Ben won his race and said the lads in his race had been quite slow but consistent and he pulled away towards end
happy with time.. but not neccesarily with place.. think i was 14th
1 guy really stole the show.. legged it at start with big lead after gradual climb then just kept opening it up
Cycling: Commute 12:54 [2] 6.17 km (28.7 kph) +20m
(injured) shoes: Asics Running shoes
Tuesday Sep 22, 2009 #
Running 3:00 [1] 0.5 km (6:00 / km)
(injured) shoes: Asics Running shoes
Running 23:19 [5] 6.0 km (3:53 / km)
(injured) shoes: Asics Running shoes
2min rests
Lap1- 7.35
Lap2- 7.48
Lap3- 7.56
little slower than last week.. legs felt bit heavier
also bigger group and Lap1 quite fast so
Mike Long running too i was just ahead then just behind then good bit back from him on last
just amn't fit enough to be that consistent but give it a couple of weeks
Note
(injured)
meh.. i'll just try and bum a lift off someone
i kinda need to go to test ankle out before NIOC.. i can tell it ain't better- can still feel it.. it ain't bad but i'm not willing to go over it.. will probably do Green course though
Monday Sep 21, 2009 #
Running 5:00 [1] 0.6 km (8:20 / km)
(injured) shoes: Asics Running shoes
Strength and Conditioning 5:00 [4]
(injured) shoes: Asics Running shoes
this was a so-called warm up
Running 5:00 [5] 1.5 km (3:20 / km)
(injured) shoes: Asics Running shoes
Rugby 45:00 [4]
(injured) shoes: Asics Running shoes
played weird game and then tip.. scored 1 try and made 2 others
we lost 4-3..
so i was involved in all 3 of our tries :)
did about 1hr.. i reckon 45.00mins trainin
Sunday Sep 20, 2009 #
Running 5:00 [2] 0.7 km (7:09 / km)
(injured) shoes: Asics Running shoes
Orienteering 24:13 [5] **** 5.0 km (4:51 / km)
spiked:13/13c (injured) shoes: Asics Running shoes
few bad mistakes..
5- missed my turn- 30secs
6- missed my route and got confused- 15secs
7- missed optimal route- 1min
10- went long way- 1min
route choices- 30secs
total mistakes- 3.15mins
prob. would have preffered few more short legs and ISSOM symbols.. but it was very well planned with tough route choices and small things you had to notice i got caught out far too much!!
Spiked everything and was good around control area.. but so many mistakes early on and in middle of legs
EVERYBODY PUT IN YOUR SPLITS FOR THE LONG COURSE!!
.
Running 10:00 [2] 1.5 km (6:40 / km)
(injured) shoes: Asics Running shoes
Saturday Sep 19, 2009 #
Running 8:21 [2] 1.33 km (6:17 / km)
(injured) shoes: Asics Running shoes
Running 8:01 [1] 1.14 km (7:02 / km)
(injured) shoes: Asics Running shoes
Running 19:30 [5] 4.5 km (4:20 / km) +30m 4:12 / km
(injured) shoes: Asics Running shoes
again 4.5km pace run
3x 1.5km loops
lap1- 6.15
lap2- 6.30
lap3- 6.45
1st Bill, 2nd Stephen, 3rd me, 4th shane, 5th colm(other)
starting to really like this cross country stuff!!
i picked up the pace on lap1 as they were going quite slow.. again though i faded and bill was very consistent prob. around 18.45, stephen passed me on lap 2 but i started to catch up on lap 3 as he faded prob. around 19.20
great craic.. similar time to last week though
Running 7:43 [1] 1.13 km (6:50 / km)
(injured) shoes: Asics Running shoes
Friday Sep 18, 2009 #
Note
(injured) (rest day)
Thursday Sep 17, 2009 #
Note
(injured)
Running 11:45 [3] 2.16 km (5:26 / km)
(injured) shoes: Asics Running shoes
Running 11:14 [2] 1.64 km (6:51 / km)
(injured) shoes: Asics Running shoes
Running 15:12 [5] 4.0 km (3:48 / km)
(injured) shoes: Asics Running shoes
with rathfarnham in bushy park
2 laps
lap 1 stephen leads i tuck in and follow, lap 2 opposite
lap1- 7.44
lap2- 7.30
was surprised i was going faster cos felt better on lap 2 after kind of struggling 1st lap.. so presumed i was going slower.. stephen also junior in 4th year in terenure
happy cos i felt this really told me i could do 5km in sub 19.00
Running 31:52 [2] 4.22 km (7:33 / km)
(injured) shoes: Asics Running shoes
Wednesday Sep 16, 2009 #
Note
(injured)
anyway still going for long run tonight
Stretching / Rolling 2:00 [1]
(injured) shoes: Asics Running shoes
Running 1:36:33 [3] 14.52 km (6:39 / km) +800m 5:13 / km
(injured) shoes: Asics Running shoes
Roar, Conor, Ger B, Shane E, Kevin O'R... big enough
jus chatting havin a laugh..
fell bit behind on uphills.. don't quite have full leg strength back.. didn't mind though wanted to go slow.. was able to speed up and catch up quickly on the less steep hills.
Conor and I fell behind towards end.. not tired just chatting at a slower pace.
was good craic.. i was a little low on energy towards end- not enough food in system
Tuesday Sep 15, 2009 #
Cycling: Commute 50:00 [3] 16.0 km (19.2 kph)
(injured) shoes: Asics Running shoes
but really slow on way back as legs were tired from exercises
Strength and Conditioning 10:00 [4]
(injured)
Note
(injured)
Monday Sep 14, 2009 #
Rugby 40:00 [4]
(injured) (rest day) shoes: Asics Running shoes
I dominated.. scoring 4 tries and setting up 2 :)
Strength and Conditioning 5:00 [4]
(injured) (rest day)
Sunday Sep 13, 2009 #
Running 4:00 [2] 0.7 km (5:43 / km)
(injured) shoes: Asics Running shoes
Orienteering race 33:06 [4] ** 5.86 km (5:39 / km)
spiked:13/18c (injured) shoes: Asics Running shoes
Bad mistake on 1 and 15- 2.30mins between them
overall mistakes- 4mins
not noticing controls on map- 2 mins
shoelaces- 30secs :)
Running 2:00 [1] 0.2 km (10:00 / km)
(injured) shoes: Asics Running shoes
on spot beside jonathan quinn chatting
Saturday Sep 12, 2009 #
Running 13:20 [2] 2.2 km (6:04 / km)
(injured) shoes: Asics Running shoes
Running tempo 19:27 [5] 4.5 km (4:19 / km)
(injured) shoes: Asics Running shoes
3x 1500m laps.. continual
fast.. struggled to keep up with top guys on 3rd lap
lap times- 6.15, 6.25, 6.47
not very consistent.. but juniors coach asked me to come on tues, thurs and sat to train with juniors.. was trainin with seniors today
.. oh by the way i'm gonna delete my 5km attackpoint times cos i think distance was wrong
1st lap felt like intensity 4
Running 17:12 [1] 2.24 km (7:41 / km)
(injured) shoes: Asics Running shoes
Friday Sep 11, 2009 #
Note
(injured) (rest day)
Thursday Sep 10, 2009 #
Rowing intervals 7:44 [5] 2.0 km (3:52 / km)
(injured)
intervals
4x500m-
paceboat= 2mins per 500m
45 secs rest
times: 1.54, 1.56, 1.58, 1.56
had planned to do 6 but after 2 though my arms felt like they were going to explode...
so only got 4 done
Wednesday Sep 9, 2009 #
Running 1:40:00 [2] 13.54 km (7:23 / km) +600m 6:03 / km
ahr:140 max:165 (injured) shoes: Asics Running shoes
long easy..
started in kilmashogue then up wicklow way near fairy castle on to tibradden then back to fairy castle down to 3roc and back to kilmashogue
.. ankle good guess i'm nearly officially back.. couple of weird twinges didnt like in ankle though.. time for more exercises
Cycling: Commute 15:00 [3] 6.5 km (26.0 kph) +20m
ahr:129 max:152 (injured) shoes: Asics Running shoes
Tuesday Sep 8, 2009 #
Running 22:34 [1] 3.0 km (7:31 / km)
(injured) (rest day) shoes: Asics Running shoes
this is basically what i plan to do on my rest days next year.. so starting now i guess counting that as a rest day
Monday Sep 7, 2009 #
Note
(injured) (rest day)
was playin tip rugby for an hour or so.. dont really think its training though
hmm...
Rugby 20:00 [4]
(injured)
decided to hell may aswell add it..
but not putting in full hour cos' it wasnt a full hours training
Sunday Sep 6, 2009 #
Running 5:00 [1] 0.7 km (7:09 / km)
(injured) shoes: Asics Running shoes
Orienteering race 22:15 [4] ** 4.1 km (5:26 / km) +25m 5:16 / km
spiked:17/19c (injured) shoes: Asics Running shoes
got 1 extra control.. was happy enough otherwise.. couple of mistakes
running pretty well.. laurence jus beat me
lost bout 4mins..
1min due to map
2mins for getting extra control
1min for mistakes (bout 45 secs- took wrong path, 15secs- small things)
... not sure bout my overall route choice.. quite happy
Running 5:00 [3] 0.3 km (16:40 / km)
(injured) shoes: Asics Running shoes
quite slow... calfs hurting
Saturday Sep 5, 2009 #
Running 13:00 [2] 2.25 km (5:47 / km) +30m 5:25 / km
(injured) shoes: Asics Running shoes
Swimming 45:00 [3] 0.7 km (1:04:17 / km)
(injured)
25m x 28 lengths
was only able to do 3 in a row... goggles wouldn't work and just ran out of breath
Stretching / Rolling 2:00 [1]
(injured) shoes: Asics Running shoes
calfs hurting bit
Running 13:30 [2] 2.4 km (5:37 / km)
(injured) shoes: Asics Running shoes
legs bit tired.. and calfs hurtin a bit too
Friday Sep 4, 2009 #
Note
(injured) (rest day)
prob. swim and run tomorrow morn.
Thursday Sep 3, 2009 #
Note
(injured)
Running 36:30 [2] 6.4 km (5:42 / km) +50m 5:29 / km
(injured) shoes: Asics Running shoes
easy run.. not to slow
round Bushy
Wednesday Sep 2, 2009 #
Cycling: Commute 45:00 [2] 16.88 km (22.5 kph)
(injured)
and back afterwards
was in shorts... nearly got as wet as my 3hr cycle other day... didnt think it was possible
Strength and Conditioning 13:00 [4]
(injured)
Tuesday Sep 1, 2009 #
Note
(injured) (rest day)