Training Log Archive: ColmMIn the 7 days ending Sep 20, 2009:
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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)