Training Log Archive: ColmMIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Orienteering (Leinster Championships M2) 1:41:30 [4] 13.0 km (7:48 / km)
shoes: Inov8 Roiclite 285 - Red
Proper Long Distance even though I thought it should have been longer originally. 1:15, mix of legs, varied terrain, nice terrain, and horrible weather! All you can hope for! Felt good for most of it. Tired a bit after the 80min mark, which shows an obvious area for improvement. But was bombing it in the open, and nailing shit. Felt really good there. Way stronger atm than I was at JWOC or last Spring. The break from training has helped, and I think the strength work has too. I'm about ready to get back into training now, Should be good.
Anyway, finished 3rd. 3:45 behind Shea, and 1:30 down on Conor. Missed about 12mins, but we all missed a lot. The forest was vague, and the mistakes were many. Stupid, but still, I did it. My first proper 'O since O-Ringen I guess though, and first Irish terrain since January-ish. It's good to be home though! Very good! Happy with how I was running, getting rid of these mistakes shouldn't be too hard. I should be way better than this. Concentration is key. I'll work on it though.
Winsplits
Map - Routegadget
Thursday Sep 27, 2012 #
Cycling: Commute 35 [3]
Wednesday Sep 26, 2012 #
Cycling: Commute 1:00 [3]
Strength and Conditioning 30:00 [3]
shoes: Inov8 Roiclite 285 - Red
Did some different stuff. Pistols, w/ 20kg, 3x8. And one free-weight set. 3x8 lunges w/10kg (I think). 3 walkouts, 2x15 bridges on each leg. A hip movement thing I don't know, and then 3x100m row sprints to finish off. Think that was everything, or most.
Cycling: Commute 20 [3]
Monday Sep 24, 2012 #
Cycling: Commute 30 [3]
shoes: Inov8 Roiclite 285 - Red
Running 20:00 [1] 3.53 km (5:40 / km)
shoes: Inov8 Roiclite 285 - Red
Sunday Sep 23, 2012 #
Orienteering 21:30 [5] 4.8 km (4:29 / km)
shoes: Inov8 Roiclite 285 - Red
Running warm up/down 12:30 [2] 2.3 km (5:26 / km)
shoes: Inov8 Roiclite 285 - Red
Saturday Sep 22, 2012 #
Cycling: Commute 30 [3]
Friday Sep 21, 2012 #
Strength and Conditioning 30:00 [3]
shoes: North Face Trail/Road shoes
Cycling: Commute 40 [3]
Thursday Sep 20, 2012 #
Cycling: Commute 30 [3]
Wednesday Sep 19, 2012 #
Strength and Conditioning 30:00 [3]
Cycling: Commute 45 [3]
Tuesday Sep 18, 2012 #
Note
Swimming 20:00 [2]
Strength and Conditioning 25:00
shoes: Inov8 Roiclite 285 - Red
Also, a new rowing 2km pb, of 7:17.7. Happy as fuck with that!
Thursday Sep 13, 2012 #
Cycling: Commute 1:00 [3]
Wednesday Sep 12, 2012 #
Cycling: Commute 1:00 [3]
Strength and Conditioning 30:00 [3]
Tuesday Sep 11, 2012 #
Cycling: Commute 45 [3]
Monday Sep 10, 2012 #
Strength and Conditioning 30:00 [3]
shoes: North Face Trail/Road shoes
Cycling: Commute 1:00 [3]
Sunday Sep 9, 2012 #
Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Inov8 Roiclite 285 - Red
Orienteering 15:00 [2] 1.88 km (8:00 / km)
shoes: Inov8 Roiclite 285 - Red
Orienteering 20:00 [4] 3.33 km (6:00 / km)
shoes: Inov8 Roiclite 285 - Red
Saturday Sep 8, 2012 #
Running (IJS TT) 25:01 [5] 5.33 km (4:42 / km)
shoes: Inov8 Roiclite 285 - Red
Bit disappointing really. 45secs outside my PB, from 1.5 years ago. Don't know, lots of people were a little slower, but the conditions were pretty good. I'm used to timing myself well, and keeping up with that pace, but my Garmin ran out of battery before the start, so I didn't get to do that, and it was all on feel. But that happens, laps were too slow early on and I could never go much faster.
Laps: 6:18, 6:12, 6:25, 6:06.
Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Inov8 Roiclite 285 - Red
Friday Sep 7, 2012 #
Strength and Conditioning 30:00 [3]
shoes: North Face Trail/Road shoes
Cycling: Commute 30 [3]
Tuesday Sep 4, 2012 #
Strength and Conditioning 30:00 [3]
shoes: North Face Trail/Road shoes
Cycling: Commute 30 [3]