Training Log Archive: ColmMIn the 31 days ending May 31, 2010:
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Sunday May 30, 2010 #
Cycling: Commute 13:38 [3] 5.92 km (26.1 kph)
Orienteering warm up/down 4:37 [1] ** 0.98 km (4:43 / km)
spiked:5/5c
Orienteering intervals (Sprint-O) 20:02 [5] **** 5.52 km (3:38 / km) +140m 3:13 / km
spiked:21/21c shoes: Asics Running shoes
so.. me vs. Ger = not gonna end well :P
Time Distance Pace
1) 3.27 0.92 3.46
2) 2.25 0.67 3.38
3) 4.01 1.15 3.30
4) 3.20 0.91 3.46
5) 3.10 0.85 3.42
6) 3.39 1.03 3.30
yeah good craic.. well planned and really good map.. Thanks!!
Tough going through them all especially with Ger beasting it!
Running warm up/down 2:12 [1] 0.38 km (5:47 / km)
shoes: Asics Running shoes
Orienteering race 6:16 [5] **** 1.65 km (3:48 / km) +50m 3:18 / km
spiked:6/6c shoes: Asics Running shoes
Orienteering warm up/down 4:22 [1] ** 0.79 km (5:32 / km)
spiked:5/5c shoes: Asics Running shoes
Cycling: Commute 16:41 [2] 6.0 km (21.6 kph)
Wednesday May 26, 2010 #
Running long 1:48:49 [2] 19.06 km (5:43 / km) +500m 5:03 / km
shoes: Asics Running shoes
started at 3rock, ran up to fairy castle, over to Tibradden, through Pine Forest, over on road briefly to top of masseys and down home passed Rockbrook. Good Run, decentish pace.. expected it to be longer than last one, but no...
Anyway fairly well set up for Donegal and EYOC at the moment.. so thats cool
Tuesday May 25, 2010 #
Running warm up/down 7:01 [2] 1.38 km (5:05 / km)
shoes: Asics Running shoes
Running intervals 9:29 [5] 3.2 km (2:58 / km)
shoes: Asics Running shoes
Deadly session, best one i've done all year.
Decided to just go for it rather than hold back like usual and try to pace myself and be consistent through all of them..
But today i started little slow and went for it then.
The 1st, 3rd, 5th, and 7th were slightly uphill and others slightly down.
Times: 77, 68, 72, 71, 73, 67, 73, 67
good pace and especially on the uphills
Running warm up/down 8:14 [1] 1.32 km (6:14 / km)
shoes: Asics Running shoes
Monday May 24, 2010 #
Running 2:30 [4] 0.8 km (3:07 / km)
shoes: Asics Running shoes
had already done 2hrs football, so tired..
figured i'd have to actually run tactically as i couldnt run quite as fast as usual.. so with Bill obviously going to win so it was me, a 400m runner, a deadly x-country runner and a couple of faster, fitter rugby lads..
Just let Bill and the 400m guy go, group of 4 of us after 1st 250m lap, tucked in behind the x-country guy.. with 300m to go (last lap + longer straight) i saw the 400m guy tiring, i went for it then passed him and made enough of a gap to hold off the x-country guy.. so that was cool and good craic.. did high jump too in 5th with 1.5m, winner was 1.61m
Saturday May 22, 2010 #
Note
and i'm gonna miss tomorrow as its still really sore to move much..
what a shit excude for an injury
Thursday May 20, 2010 #
Running warm up/down 10:00 [1] 1.85 km (5:25 / km)
Strength and Conditioning 41:00 [4]
shoes: Asics Running shoes
anyway tough enough, in the park, i did 3 sets while most did 6 cos of race yesterday.. still tiring though
Running warm up/down 12:20 [2] 2.15 km (5:44 / km)
shoes: Asics Running shoes
Wednesday May 19, 2010 #
Running warm up/down 13:40 [1] 2.03 km (6:45 / km)
shoes: Asics Running shoes
Running 5:00 [1] 0.5 km (10:00 / km)
Running race (Steeple Chase) 7:18 [5] 2.0 km (3:39 / km)
shoes: Puma Spikes
Laps: 77, 85, 91, 91, 91
so slower start, more consistent and stronger finish..
Running warm up/down 2:01 [1] 0.24 km (8:24 / km)
shoes: Puma Spikes
Tuesday May 18, 2010 #
Running 36:08 [1] 6.95 km (5:12 / km)
shoes: Asics Running shoes
Monday May 17, 2010 #
Strength and Conditioning (Ankle Exercises) 10:00 [3]
Sunday May 16, 2010 #
Running warm up/down 3:06 [2] 0.4 km (7:45 / km)
Orienteering 24:19 [4] *** 4.66 km (5:13 / km) +90m 4:46 / km
spiked:22/24c shoes: Olway O' shoes
But pretty decent
(1) 10secs, (10) 20secs, (11) 15secs, (16) 20secs
1- didnt really read map thought it was on building,
10- bad route, stuck in green
11- was reading code on way out of 10 and thought it was wrong, went back and checked
16- misread map, thought control was on next hill beside forest.. somehow
Orienteering warm up/down 21:48 [1] *** 2.45 km (8:54 / km) +90m 7:31 / km
shoes: Olway O' shoes
Thursday May 13, 2010 #
Running long 2:06:41 [2] 21.53 km (5:53 / km) +630m 5:08 / km
shoes: Asics Running shoes
anyway legs felt really good, just kind of kept jogging with some music and the odd sweet for motivation..
Just went from home to fairy castle and back with a couple o' random small loops thrown in. Gorgeousnight had that kinda semi drizzle u dont notice but is vry refreshing
Wednesday May 12, 2010 #
Running warm up/down 9:37 [1] 1.59 km (6:03 / km) +50m 5:14 / km
Running (Tibraden Hill Race) 52:21 [5] 11.46 km (4:34 / km) +400m 3:53 / km
shoes: Asics Running shoes
Took one small tumble just after we came over Tibradden on the way over to Fairy Castle. But was quick to ensure no loss of places.
Started grand, legs good, struggled the steep uphill as per usual, ut this ended quik and i was alowed to stretch my legs and open up my stride. This was nice, off Tibradden gaining places, quick fall, still gaining places, used momentum to gain a few more when we turned back uphill, but ran out rapidly and was being passed briefly on this slightly steeper bit but on top of the ridge and on the final ascent to Fairy castle i kept places before catching a few and comforting myself with a small gap for the downhill. Did the small loop, still passing people incl. Peter Kernan who was far stronger on the up than me. Back to the ridge where i steadily joined a new group of bout 6 of us on our own. Turning on to the small ascent back to Tibradden i made a break and could see Gavan Doherty struggling to pass another runner. The were mine, i slowly reeled them in getting a gap on my group and caught them both just before it flattned out. Up the Boardwalk, down the boadwalk, I was getting away now. I knew they werent going to catch me, I needed a new target. I glimpsed a guy with bout 45secs - 1min on me starting the proper descent as i left the boardwalk. He was it! GO!
I chased, didnt ease off through the tricky stuff.. after finishing it i turned a corner to see him turn the one in front, it was open road and he had about 20-25 secs now. I pushed harder for the rest but he was strong and i nearly got him but he held out with aprox. 3secs to spare
Good run, pleased with time and legs who didnt seem to tire
Running warm up/down 4:08 [1] 0.51 km (8:06 / km)
shoes: Asics Running shoes
Cycling: Commute 20:47 [1] 8.61 km (24.9 kph)
Sunday May 9, 2010 #
Running warm up/down 7:06 [2] 1.08 km (6:34 / km) +200m 3:25 / km
shoes: Olway O' shoes
Orienteering race 1:07:57 [4] ***** 7.71 km (8:49 / km) +520m 6:35 / km
spiked:10/14c shoes: Olway O' shoes
Started well, nothing special jogged through 1 well, on to 2, bad miss 45secs maybe, 3 again a miss maybe 30secs, although i think i won he leg!? On to 4, running through the hills, going good. Stopped very early tho not noticing the downhill on map. Through 5, 6, 7.. time lost on the latter two just not reading well. 8 missed like 1min in circle, 9, 10 grand 11 seemed ultra high as well as the path below it which i landed on. Good last two and run-in to finish. Overall not good run losing approx. 10mins
Running warm up/down 4:20 [3] 0.71 km (6:06 / km) +30m 5:02 / km
shoes: Olway O' shoes
Saturday May 8, 2010 #
Running warm up/down 8:44 [1] 1.23 km (7:06 / km) +40m 6:06 / km
shoes: Olway O' shoes
Orienteering 38:31 [3] **** 5.2 km (7:24 / km) +275m 5:51 / km
spiked:14/16c shoes: Olway O' shoes
One of those avg. runs, not great really
Started poor, missed 1 only slightly maybe 30secs. On to 2, weird direction ended up nearly at the wall, turned and correcting prob still lost 1min. On to 3, running well, spiked well. Sneaky glance on the way to 4 to see Darren on his way to 3, kept going through 4 fine, went passed 6 hit 6 and back up.. Through 6,7,8 cleanish, on to 9, where Darren passed me on the uphill, behind him for 9 and 10, him running away, but I made up ground on 11 and 12 picking up the pace. He left me on the hill on route to 13, which I got fine and navigated myslf for rest pretty ok.
Running warm up/down 5:30 [1] 0.83 km (6:38 / km)
Orienteering 2:45 [5] * 0.56 km (4:55 / km) +20m 4:10 / km
spiked:28/28c
Orienteering 13:45 [5] *** 3.06 km (4:30 / km) +60m 4:06 / km
spiked:50/50c shoes: Asics Running shoes
Grand through all of em.. incorporating trees and a maze
Orienteering 9:04 [3] ***** 1.27 km (7:08 / km)
spiked:42/42c shoes: Asics Running shoes
This was class 4 man mass start.. It was sweet!!
Wednesday May 5, 2010 #
Running race 18:38 [5] 5.0 km (3:44 / km)
shoes: Puma Spikes
Splits per 400m except no.1 being 200m:
35, 80, 84, 87, 89, 92, 94, 94, 96, 93, 93, 93, 82
so started bit fast and got gradually slower till consistent and strongish finish..
Running 10:00 [1] 1.5 km (6:40 / km)
Tuesday May 4, 2010 #
Running race (Steeple Chase) 7:15 [5] 2.0 km (3:38 / km)
shoes: Puma Spikes
everyone started quick, but ur man who won was a beast! (Emmet Jennings) did it in 6.08 and his coach said its about 45secs longer with steeples!.. thats ridiculous! anyway a respectable 3rd with tour man winning by 300m! and me finishing just behind 2nd out of bout 7/8.
started too quickly but sure..
Times per 400m: 72, 83, 89, 94, 94
not a bad pace with the steeples..
Running warm up/down 2:19 [3] 0.33 km (7:01 / km)
shoes: Puma Spikes
Running 10:00 [1] 1.5 km (6:40 / km)
Monday May 3, 2010 #
Rowing (Machine) 2:40 [5] 0.79 km (3:23 / km)
shoes: Asics Running shoes
20secs sprint, 10secs rest x8
the most tired I have ever been! this was insane, i underestimated it, and was literally dead when i finished, but the doctor sorted that out so its cool.
competition with three others to see who could row the furthest for the interval parts only (cos rower keeps going during rests), i rowed 786m, with the others getting 772m, 660m and 557m. Did not expect to beat the guy who came 2nd but i was so tired.. apparently 800m is elite rower but not so sure about that at all!! cos i dont have particularly amazing leg power, arm power or heartrate and i don't row. Maybe 900m is realistic.
Not very long but holy shit did it hurt!
got sick after but that made me feel better so that was handy, and kind of expected as much. What a workout..
Kinda forgot i'm doing East Leinsters tomorrow athletics, but sure it'll be grand im fine now
Note
was never gonna make JWOC with the races i've been running, so happy to even make EYOC! Good team.
Saturday May 1, 2010 #
Running 53:20 [2] 9.73 km (5:29 / km) +200m 4:58 / km
shoes: Asics Running shoes
shorter than I expected but was fairly tired anyway so i didn't mind.