Training Log Archive: ColmMIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Strength and Conditioning (Ankle Exercises) 20:00 [4]
saw Niamh O'B head in briefly but she didnt see me.. and then i saw her head out again bout a minute later.. but i had just left and she went opposite direction..
Cycling: Commute 40:00 [1] 15.0 km (22.5 kph)
Tuesday Mar 30, 2010 #
Running 15:00 [1]
Monday Mar 29, 2010 #
Note
(rest day)
Cycling: Commute 15:00 [2]
Strength and Conditioning (Ankle Exercises) 10:00 [4]
Sunday Mar 28, 2010 #
Orienteering 1:11:50 [3] *** 11.16 km (6:26 / km) +120m 6:06 / km
spiked:23/26c shoes: Olway O' shoes
3) 30secs- just missed
7) 2mins- messed up bad.. first thought was going to 11 then saw Eoin and corrected.. and then passed it tinking i was at the open
11) 20secs- slight miss
14) 30secs- couldnt get in and had to go around
total: 3.30mins
running: approx. 6mins- yes it was that bad
Saturday Mar 27, 2010 #
Running (Rathfarnham WSAF) 9:29 [5] 3.0 km (3:10 / km) +30m 3:01 / km
Set 1) 2.01, 1.14, 0.57, 0.31
Set 2) 2.04, 1.13, 1.00, 0.30
each 600m and 300m are slightly uphill whereas 400m and 200m are slightly downhill
Running warm up/down 22:29 [2] 3.5 km (6:25 / km)
Cycling: Commute 2:13:36 [3] 37.4 km (16.8 kph) +500m
shoes: Cycling shoes
we passed the IMRA run and saw plenty of people at the finish
Rathfarnham-Belfield-Marlay Park-Pine Forest-Glencullen-Stepaside-Dundrum-Rathfarnham
Friday Mar 26, 2010 #
Cycling: Commute 1:00:00 [1] 20.0 km (20.0 kph)
Running 20:00 [1] 3.33 km (6:00 / km)
Thursday Mar 25, 2010 #
Cycling: Commute 40:00 [2] 14.55 km (21.8 kph)
shoes: white runners/ shoes
Strength and Conditioning (Ankle Exercises) 20:00 [4]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Wednesday Mar 24, 2010 #
Running 5:00 [1]
shoes: Asics Running shoes
Orienteering (Leinster Schools) 20:53 [2] * 3.5 km (5:58 / km) +150m 4:55 / km
spiked:12/12c
Running 20:00 [1] 3.33 km (6:00 / km) +100m 5:13 / km
Cycling: Commute 40:00 [1] 13.19 km (19.8 kph)
shoes: Asics Running shoes
then i was slow cos bike was stuck in gear 2!!
Strength and Conditioning (Ankle Exercises) 10:00 [2]
Note
Tuesday Mar 23, 2010 #
Running warm up/down 27:16 [2] 5.1 km (5:21 / km)
shoes: Asics Running shoes
Running (Rathfarnham WSAF) 7:55 [5] 2.4 km (3:18 / km)
shoes: Asics Running shoes
Times: 1.58, 1.58, 1.58, 2.01
lost a small bit on last one but very consistent and good running
Monday Mar 22, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Running 1:20:27 [2] 16.42 km (4:54 / km) +200m 4:37 / km
shoes: Asics Running shoes
anyway thought the legs would get a little tired or bit tight but no they were surprisingly good after training weekend-the wonders of 2 weeks rest!
ran with map of Inch for obvious reasons.. nice map actually havent been there since M12
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Sunday Mar 21, 2010 #
Orienteering 2:00 [3] 0.4 km (5:00 / km) +4m 4:46 / km
another Micro-O
ran 4 times- 0.31, 0.30, 0.28, 0.26
slowly improving
Running 10:00 [3]
Orienteering 1:03:25 [4] *** 9.45 km (6:43 / km) +280m 5:51 / km
spiked:18/20c shoes: Olway O' shoes
lost about 6mins here
12) just kinda headed wrong direct- 30secs
13) couldnt put my finger on it- 1.30mins
17) slightly too low and realised- 30secs
18) just really slow.. dunno why legs actually slightly tired
20) too far left- 30secs
supposedly 9mins- thats a piss take... wtf!! how??
Strength and Conditioning (Ankle Exercises) 5:00 [3]
Saturday Mar 20, 2010 #
Running 10:00 [1]
Running race (Time Trials) 26:33 [5] 5.2 km (5:06 / km) +100m 4:39 / km
shoes: Olway O' shoes
1) 6.29
2) 6.34
3) 6.32
4) 6.58
i think these are splits..? well it was consistent but i lost 20secs on the very last plit just from getting tired so lap4 was looking consistent until the end
i started bout 12/13 secs late cos i for got to clear so Josh only had 40 odd seconds to catch and well he did it pretty quick.. dont kno bout his pacing though cos he only lost me on the very last hill of the last lap..
maybe it worked maybe he wouldve done better- i cant say
anyway he would keep passing me at the start of the lap and i would pass him back on the first hill
2nd best time behind Josh who finished with a deadly 25.13...
Kev- 26.37
Niall- 26.50
not 100% sure of tose times but about that
Orienteering warm up/down 8:10 [1] ** 0.9 km (9:04 / km) +50m 7:06 / km
spiked:7/7c shoes: Olway O' shoes
Orienteering 13:17 [2] ***** 1.8 km (7:23 / km) +30m 6:49 / km
spiked:1/2c shoes: Olway O' shoes
look at leg- run leg without map and come back
was pretty good at this one
Orienteering 36:40 [3] **** 3.01 km (12:11 / km) +100m 10:27 / km
spiked:3/4c
but to be honest the top seemed a bit strange and neither conor or i could find one control for ages.. i never found it :(
in contrast to the last one i sucked at this
Orienteering 44 [3] 0.1 km (7:20 / km) +1m 6:59 / km
a lot of climb in this one
Friday Mar 19, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Thursday Mar 18, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Wednesday Mar 17, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Stretching / Rolling 3:00 [1]
(rest day)
think my legs are gonna ache for TT's
Tuesday Mar 16, 2010 #
Cycling: Commute 45:00 [2] 12.86 km (17.1 kph)
shoes: white runners/ shoes
Running 30:15 [2] 6.0 km (5:03 / km) +60m 4:48 / km
(injured) shoes: Asics Running shoes
nice and easy to get ankle back in..
still bit niggly though--> More Exercises!!
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Stretching / Rolling 5:00 [1]
just walking is bloody painful..
Monday Mar 15, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Sunday Mar 14, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Saturday Mar 13, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Friday Mar 12, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [4]
Thursday Mar 11, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [4]
Strength and Conditioning (Ankle Exercises) 10:00 [4]
Wednesday Mar 10, 2010 #
Cycling: Commute 1:01:30 [3] 18.74 km (18.3 kph) +50m
shoes: white runners/ shoes
Strength and Conditioning (Ankle Exercises) 10:00 [4]
Note
(injured)
i apparently damaged ligaments again but not obviously as badly
said to walk lots, cycle and exercises
said to run when it feels ok and swelling is gone.. and he said that might be next week or week after- so hopefully time trials will be ok
Strength and Conditioning (Ankle Exercises) 7:00 [4]
Strength and Conditioning (Ankle Exercises) 7:00 [4]
Tuesday Mar 9, 2010 #
Note
(injured) (rest day)
was handy cos i didnt have to run at all
but won 3 matches in a row-
30-11
30-27
30-04
i was happy having only played once in 6th class :P
but i was actually really shit and lost 07-30 :(
Badminton is actually such good fun.. what a sport!!
Monday Mar 8, 2010 #
Note
(injured) (rest day)
also got smacked across the face with a hockey stick.. but i'll have you all know he came out a lot worse than i did
Sunday Mar 7, 2010 #
Orienteering (Bull Island Brown Course) 1:04:20 [4] **** 11.0 km (5:51 / km) +100m 5:36 / km
spiked:15/17c shoes: Olway O' shoes
4) 3mins- just couldnt pin point it
5) 30secs- overshot
6) 30secs- again just missed
14) 30secs- just overshot
23) 20secs- overshot
26) 30secs- same
27) 2mins- stopped short and couldnt relocate
and literally as i punched 27 went over my ankle again after Scotland so well that was shit
DNF'd
+ distances are guesses as i didnt have Garmin
presuming no huge mistakes would have been just under 70 about
Running 5:00 [1]
shoes: Olway O' shoes
Saturday Mar 6, 2010 #
Running 25:00 [1] 4.55 km (5:30 / km)
shoes: Asics Running shoes
Friday Mar 5, 2010 #
Running 8:00 [1] 1.4 km (5:43 / km)
Running race 4:53 [5] 1.5 km (3:15 / km)
shoes: Puma Spikes
came 2nd of similar number to last week (about 7/8)
Jack 1st-- 4.28 MASSIVE lead
tight race for 2nd kinda but i pulled away on last lap to comfortably take it by 15 odd secs
qualified for all-irelands but not sure i really could be arsed..
very painful on abs at finish
Running 3:00 [1] 0.4 km (7:30 / km)
shoes: Puma Spikes
Thursday Mar 4, 2010 #
Running 40:04 [3] 8.47 km (4:44 / km) +50m 4:36 / km
shoes: Asics Running shoes
Wednesday Mar 3, 2010 #
Note
(rest day)
Tuesday Mar 2, 2010 #
Note
(rest day)
Monday Mar 1, 2010 #
Orienteering (Ballinteer Pub-O) 55:05 [4] **** 10.65 km (5:10 / km) +106m 4:56 / km
spiked:8/11c shoes: Asics Running shoes
reading the map was tough- dark and print not great but a very well planned course by Paul Mahon.. good fun
lost about 5mins on no.8 due to lack of a control site but found a diff. one instead
probably lost about 8mins total just due to routechoices and small things elsewhere
Cycling: Commute 14:47 [2] 5.23 km (21.2 kph)
shoes: Asics Running shoes