Training Log Archive: ColmMIn the 7 days ending May 19, 2009:
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Tuesday May 19, 2009 #
Running 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: VJ falcon O' Shoes
Orienteering race 45:20 [5] *** 7.73 km (5:52 / km) +100m 5:30 / km
ahr:169 max:181 spiked:17/19c rhr:65 shoes: VJ falcon O' Shoes
Ran pretty good at the start but messed up big time at no. 8 and after that i tried to run to fast and started making stupid mistakes.
1~spiked
2~went straight and didn't veer to the right enough so wasn't sure of where i was. but spiked it afterwards
3-7~spiked
8~completely messed it up and it was so straight forward. Just followed someone and culdn't re-locate for ages as displaye on o.ie
9-14~spiked
15~just a small bit off pretty much ran passed it.
16~spiked but it wouldn't beep until 3rd time lucky.
17~tried to run to fast and took wrong path realised quickly. then spiked
18-19~spiked, but 19 was in wrong place.
Conor did pretty well he had mistakes too and i think won with 2 minutes on me.
Running 10:00 [2] 1.0 km (10:00 / km) +10m 9:31 / km
rhr:65 shoes: VJ falcon O' Shoes
Monday May 18, 2009 #
Note
rhr:65 (sick)
i've been ok since then but i wasnt in school.
i've been ok since about 11 but obviously there is no point in doing the strength and conditioning i was planning on doing just in case.
Sunday May 17, 2009 #
Running 8:43 [2] 1.32 km (6:36 / km) +52m 5:31 / km
ahr:135 max:158 rhr:65 shoes: Asics Running shoes
Cycling: Commute 41:11 [4] 7.86 km (11.5 kph) +281m
ahr:137 max:160 rhr:65 shoes: Asics Running shoes
Running 1:31:32 [3] 11.8 km (7:45 / km) +668m 6:03 / km
ahr:132 max:166 rhr:65 shoes: Asics Running shoes
went up the wicklow way across to Tibradden and back and then a couple of small loops around 3rock.
Cycling: Commute 19:07 [3] 7.84 km (24.6 kph) +59m
ahr:123 max:152 rhr:65 shoes: Asics Running shoes
A lot of downhill but i tried to push myself when i was on the flat.
Running 9:07 [2] 1.34 km (6:48 / km) +57m 5:37 / km
ahr:130 max:150 rhr:65 shoes: Asics Running shoes
i was a bit tired but ok
Saturday May 16, 2009 #
Rowing 11:03 [4] 2.76 km (4:00 / km)
rhr:65
so i decided to row on my dads rowing machine and i did my intervals.
fast 500m
1min rest
2 mins flat out (20secs on and 10 off)
1.30min rest
fast 600m
1min rest
2 mins flat out (20secs on and 10 off)
1.30min rest
fast 700m
1min rest
2 mins flat out (20secs on and 10 off)
Times:
500m- 1.57mins
600m- 2.21mins
700m- 2.45mins
approx. 320m for each flat out
Friday May 15, 2009 #
Strength and Conditioning 46:34 [2]
ahr:80 max:127 rhr:65
I was a little bit tired though today!?
No running again today. But back to Rathfarnham tomorrow
Thursday May 14, 2009 #
Note
rhr:65 (rest day)
I played football match for 1 of the 4th year teams in the senior football tournament. our team aren't great we were 6th out of 8 and we were playing the team in 1st who hadn't lost yet.
I was mainly goalkeeper and then i went out field. I suddenly realised that the fitness required is very different to running and it was surprisingly tiring.
Wednesday May 13, 2009 #
Cycling: Commute 40:09 [4] 7.85 km (11.7 kph) +257m
ahr:138 max:162 rhr:65 shoes: Cycling shoes
It was pretty ok (about intensity 3) untill I got to Marlay park, and then the climb from there was huge!!
Cycling: Commute 20:23 [4] 7.81 km (23.0 kph) +55m
ahr:128 max:151 rhr:65 shoes: Asics Running shoes
It was all very easy on the way down to Marlay park (intensity 2 again), but as soon as the downhill stopped i really tried to push myself as hard as i could to get home and out of the cold and the rain as soon as possible.
Running 44:00 [5] 8.58 km (5:08 / km) +416m 4:08 / km
ahr:171 max:181 rhr:65 shoes: Asics Running shoes
Hillrace up 3roc, it was a weird route but very enjoyable.
There was less distance than they had originally said (10.0km) but considerably more climb then they said (310m).
This was weird but anyway, i had an ok run but struggled on the uphill because of the cycle up earlier, my legs were tired.
I was with Conor for a lot of it but i pulled away on the final climb up to fairy castle.
i think i may have gained some time on him on the downhill because i beat him by about 2 mins and i wasnt running fast enough to gain 2 mins on the uphill.
The downhill was immense it was so much fun passing people who should be beating you and them not being able to keep up. The road wasn't as nice i still gained places but it was so sore on my calfs (stupid hillrunners).
I also beat Kieran Rocks but i think Niall was a good bit ahead of me i'm not sure
Running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
rhr:65 shoes: Asics Running shoes
I used the cycle home as a cool down.
Stretching / Rolling 10:00 [1]
My calfs were killing me.