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Training Log Archive: ColmM

In the 7 days ending Oct 11, 2009:

activity	#	time	miles		km		+m				load
Running	4	3:44:36	24.74	(9:05)	39.81	(5:39)	1040				738.0
Orienteering	2	3:11:00	16.28	(11:44)	26.2	(7:17)	1050	47 /	57c	82%	573.0
Rugby	1	30:00									90.0
Stretching / Rolling	3	20:00									20.0
Total	6	7:45:36	41.02		66.01		2090	47 /	57c	82%	1421.0

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Sunday Oct 11, 2009 #

Orienteering 1:00:00 [2] **** 8.0 km (7:30 / km) +300m 6:19 / km
spiked:10/10c shoes: VJ falcon O' Shoes

training with junior squad up on trooperstown...
mainly contouring

Orienteering race 7:00 [5] **** 1.2 km (5:50 / km) +50m 4:50 / km
spiked:2/4c shoes: VJ falcon O' Shoes

star course- head to head.. we all start at different control and must go to evry control in specific order while coming back to the start in between.. came 3rd to Josh then Conor out of 5

Orienteering race 12:00 [5] **** 2.0 km (6:00 / km) +100m 4:48 / km
spiked:3/5c shoes: VJ falcon O' Shoes

another star course
head to head- 5controls
5th behind Sean, Podge, Josh and Aine out of 6
couple of big mistakes

Saturday Oct 10, 2009 #

Event: IJS Time Trials

Running race (Time Trials) 26:45 [5] 5.4 km (4:57 / km) +240m 4:03 / km
shoes: VJ falcon O' Shoes

happy enough.. big improvement- 1min!!
can't wait till the March Time Trials when i have a bit more speed work under my belt :)

Lap1) 6.31
Lap2) 6.51
Lap3) 6.46
Lap4) 6.41

pretty consistent- happy little off.. reckon 2 was bit slow- 2 + 3 could have been bit faster

Sean did well- approx. 25.30
Josh too- approx. 26.15
Niall really well- 24.20... 3rd best time ever
Conor not as happy- aprox. 28.00

i was happy i think i paced myself well... i will have Josh's time in march maybe even sean :)

Orienteering 1:30:00 [3] ***** 12.0 km (7:30 / km) +500m 6:12 / km
spiked:15/20c shoes: VJ falcon O' Shoes

O' training with junior squad in Masseys

mainly on the blank map with jus controls and bridges to cross river.. pretty much all compass work

Orienteering race 22:00 [4] **** 3.0 km (7:20 / km) +100m 6:17 / km
spiked:17/18c shoes: VJ falcon O' Shoes

Too tired to run hard..
at end

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ falcon O' Shoes

before time trials

Note

did some O' exercises in hostel... tryin to get partner to draw course on map with you explaining the course
and a game of memory (the card game) using bits of maps

Friday Oct 9, 2009 #

Note
(rest day)

will probably go for run this evening though to stretch legs before 2moro

Note
(rest day)

didnt get round to it not that bothered though don't mind

Thursday Oct 8, 2009 #

Running 37:17 [3] 8.0 km (4:40 / km)
(injured) shoes: Asics Running shoes

steady slow enough run with new guy who used to run with rathfarnham a good bit 2 or 3 years ago called Joseph

jus did the 2km lap x4
Lap1) 9.43
Lap2) 9.36
Lap3) 9.04
Lap4) 8.53

1st 2 laps slow cos jus chattin.. Joseph only did 3 laps
coach had said to do around sub 9.30 but we were slower for 1st 2 laps and after that he kept trying to urge faster even though lap 3 had been quicker.. still tried to urge me to go faster for final lap after Joseph was gone

Stretching / Rolling 5:00 [1]
(injured) shoes: Asics Running shoes

Running 5:00 [2] 0.7 km (7:09 / km)
(injured) shoes: Asics Running shoes

jog/walk to bushy.. this is the joggin part

Note
(injured)

i'm gonna try to remember from now on not to put down injured in my training log cos i'm pretty much better.. jus kinda became a habit :)

Also, i'm happy with the amount of running training i've been doing recently :)

aw shit.. i already put myself down as injured for this note.. i'm gonna leave that there as a point of me being retarded :)

Wednesday Oct 7, 2009 #

Note
(injured)

finally.. tonight i go for my 1st long run in like 2 weeks.. actually 3!!

C • Me too! 3

Running (Wednesday Night Run) 1:36:49 [3] 13.95 km (6:56 / km) +800m 5:24 / km
(injured) shoes: Asics Running shoes

was fun.. + quite long
lots of chattin.. i was happy to go at slower pace than others.. laurence and i together for parts others he ahead.. he did really well for his 1st proper one of those.. all i remember from last year is death!!

me and laurence fair bit behind and together towards latter half we weren't even all that tired jus didnt see point in keepin up

tired now though and i was a bit towards end but ok.. need to do a few more anyway so will do!

Tuesday Oct 6, 2009 #

Running 7:24 [1] 0.94 km (7:52 / km)
(injured) shoes: Asics Running shoes

Running intervals 22:57 [5] 6.0 km (3:50 / km)
(injured) shoes: Asics Running shoes

3x2km intervals
90secs rest

1) 8.01
2) 7.26
3) 7.31

1st was quite slow by all but felt tough enough.. guess kinda stretched out legs
Bill and Jack runnin too.. beat Bill on 1st 2 (he only did 2) and Jack beat me on all 3
2nd one Jack and some other guy ran away with big gap and i kinda ran on my own.. fair bit in front of others
3rd one stayed close enough to Jack which was happy with.. little slower but 2 was fast so didnt mind

overall faster than last couple of weeks so happy

oh yeah... Bill did 17.54 i think in 5km on sunday.. so i reckon i could do sub 19mins.. but i will have to wait and see

Running 5:24 [2] 1.02 km (5:18 / km)
(injured) shoes: Asics Running shoes

fast enough cool down.. x-country runners always used to runnin fast so there slow cool downs and warm ups aren't that slow

Running 13:00 [3] 2.3 km (5:39 / km)
(injured) shoes: Asics Running shoes

had to run to bushy and back as i left my garmin behind.. found it though!! :) thank God
bit tired though now from fair bit of running

Stretching / Rolling 5:00 [1]
(injured) shoes: Asics Running shoes

before and after.. calfs a bit tight now

Monday Oct 5, 2009 #

Rugby 30:00 [3]
(injured) (rest day) shoes: white runners/ shoes

round about 1hr.. but 30mins trainin
we were playin scrag.. i was dominatin towards end with 4 tries
final score 11-12 :(.. nearly made a good come back as i got 3 interceptions in 3mins

Stretching / Rolling 10:00 [1]
(injured) (rest day)

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