Training Log Archive: ColmMIn the 7 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
12 PM
Running 10:00 [1] 1.0 km (10:00 / km)
Running 1:30:53 [4] 15.01 km (6:03 / km) +800m 4:47 / km
shoes: Trail Shoes
IMRA Black Mountain Hillrace
the hills were actually awfully steep so lots of pace lost there but happy enough
reasonble run.. legs didn't really tire & felt like i could have kept the pace for another while but they didn't seem to want to climb
i seemed to just slow and did wal a fair bit of these.. i guess just a lot of climb early and it came over and over..
anyway had set goal to beat 90mins and had kind of hoped to do around 80 or 85 so little dissapointed i just missed 90 but..
anyway started fairly fast cos my legs didnt really feel anything good or bad but kept it steady cos i knew too fast wasnt a good idea so was actually 3rd after about 5-10mins but slowed again and started dropping places even though legs weren't that bad.. i didn't mind
at first proper hill everyone was walking and i didn't feel the need to walk but jogged past a few and legs again not feeling that bad needed to stop!?
basically from here i ran pretty much the whole thing with two small pieces where i walked on tough ups.. running well enough and really pushing on the final down to beat 90 but just missed
the hills were actually awfully steep so lots of pace lost there but happy enough
reasonble run.. legs didn't really tire & felt like i could have kept the pace for another while but they didn't seem to want to climb
i seemed to just slow and did wal a fair bit of these.. i guess just a lot of climb early and it came over and over..
anyway had set goal to beat 90mins and had kind of hoped to do around 80 or 85 so little dissapointed i just missed 90 but..
anyway started fairly fast cos my legs didnt really feel anything good or bad but kept it steady cos i knew too fast wasnt a good idea so was actually 3rd after about 5-10mins but slowed again and started dropping places even though legs weren't that bad.. i didn't mind
at first proper hill everyone was walking and i didn't feel the need to walk but jogged past a few and legs again not feeling that bad needed to stop!?
basically from here i ran pretty much the whole thing with two small pieces where i walked on tough ups.. running well enough and really pushing on the final down to beat 90 but just missed
Stretching / Rolling 3:00 [1]
Saturday Apr 10, 2010 #
11 PM
Strength and Conditioning (Ankle Exercises) 12:00 [3]
(rest day)
+ some upper body
Friday Apr 9, 2010 #
6 PM
Running 1:00:44 [2] 11.01 km (5:31 / km) +250m 4:57 / km
shoes: Asics Running shoes
just another easy jog to get back into things..
down to and around the dunes in strand hill..
great to get a run in the dunes as well but some monstrous hills.. quite handy i guess
legs a little tired but okay
down to and around the dunes in strand hill..
great to get a run in the dunes as well but some monstrous hills.. quite handy i guess
legs a little tired but okay
11 PM
Strength and Conditioning (Ankle Exercises) 12:00 [3]
+ some upper body
Thursday Apr 8, 2010 #
11 PM
Strength and Conditioning (Ankle Exercises) 12:00 [4]
+ a little upper body too
Wednesday Apr 7, 2010 #
1 PM
Running 48:10 [2] 9.1 km (5:18 / km) +150m 4:53 / km
shoes: Asics Running shoes
around Knocknarea easy recovery jog
11 PM
Strength and Conditioning (Ankle Exercises) 10:00 [3]
getting these up & runnin again
Monday Apr 5, 2010 #
6 PM
Running 10:00 [1] 1.0 km (10:00 / km)
Orienteering (JK Relay) 26:50 [5] **** 4.84 km (5:33 / km) +100m 5:01 / km
spiked:16/18c shoes: Olway O' shoes
deadly run finally today
spikin prety much everyting..
got followd by some guy.. and his team came 1st :(
lost bout 20secs due to slight miss on 2
started well, 1st into our no.1 just read its position in comparison to the open sand.. straight up the hill leading the group to 2 but was slightly left and the detail made it tricky but only lost 20secs.. went for it on 3 back in the lead and wanted to make a gap and i did but one guy stuck.. navigating well now with a fairly good pace.. the two of us were losing the pack and running comfortably on our own but i couldnt lose him. he was constantly just 3 or 4 steps behind. Hit the spectator having a great race and pick it up in an attempt to lose him now through a few easy ones so does he though.. i get a small gap and push but being a little hesitant on 15 he catches and passes me on the run in.
Team came 2nd in the end
but i was 1st for my leg.. cos the follower stopped after hand over.
look at the person who was 2nd's total time after each leg in comparison to mine here.. http://www.obasen.nu/winsplits/online/en/default.a... ... this is the guy who followed me
spikin prety much everyting..
got followd by some guy.. and his team came 1st :(
lost bout 20secs due to slight miss on 2
started well, 1st into our no.1 just read its position in comparison to the open sand.. straight up the hill leading the group to 2 but was slightly left and the detail made it tricky but only lost 20secs.. went for it on 3 back in the lead and wanted to make a gap and i did but one guy stuck.. navigating well now with a fairly good pace.. the two of us were losing the pack and running comfortably on our own but i couldnt lose him. he was constantly just 3 or 4 steps behind. Hit the spectator having a great race and pick it up in an attempt to lose him now through a few easy ones so does he though.. i get a small gap and push but being a little hesitant on 15 he catches and passes me on the run in.
Team came 2nd in the end
but i was 1st for my leg.. cos the follower stopped after hand over.
look at the person who was 2nd's total time after each leg in comparison to mine here.. http://www.obasen.nu/winsplits/online/en/default.a... ... this is the guy who followed me