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Training Log Archive: ColmM

In the 7 days ending Sep 5, 2010:

activity	#	time	miles		km		+m				load
Running	6	3:04:16	20.58	(8:57)	33.12	(5:34)	878				483.3
Cycling: Commute	2	1:03:06					261				153.6
Orienteering	2	51:29	5.58	(9:14)	8.98	(5:44)	110	18 /	18c	100%	172.2
Total	6	4:58:51	26.16		42.1		1249	18 /	18c	100%	809.0

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Sunday Sep 5, 2010 #

12 PM

Running warm up/down 3:52 [1] 0.55 km (7:02 / km)
shoes: Inov8 X-Talons

Orienteering 34:36 [4] ** 6.11 km (5:40 / km) +80m 5:19 / km
spiked:18/18c shoes: Inov8 X-Talons

Spiked 18/18 features, not neccesarily controls.
Decent run, quite slow but happy with general navigation, as tough and all as it was. Didn't follow at all, although did run most of it with Eoin. We took diff. routes at the end though and he won out by about 15secs. He went from 14-16-8-20 and i went 14-15-16-20.
Routes below
QuickRoute changed paces so red is from 8min/kms onwards and green is 2.30min/km

C • quickroute 13

Running warm up/down 4:13 [1] 0.56 km (7:32 / km)
shoes: Inov8 X-Talons

Saturday Sep 4, 2010 #

11 AM

Running 51:14 [2] 7.4 km (6:55 / km) +358m 5:34 / km
shoes: Inov8 X-Talons

easy jog around 3rock, up the boneshaker and fairy castle. Once up top i planned my route for tempo runs here. up near fairy castle on the other side. So partially in heather. Beautiful morning. Rain had just stopped and there was a cool mist up top, so a nice temperature and an enjoyable dampness to the air.

Cycling: Commute 18:30 [2]
shoes: Inov8 X-Talons

Friday Sep 3, 2010 #

Note
(rest day)

Thursday Sep 2, 2010 #

4 PM

Running warm up/down 2:00 [1] 0.33 km (6:00 / km)
shoes: Asics Running shoes

Running hills 16:36 [5] 3.45 km (4:49 / km) +240m 3:34 / km
shoes: Asics Running shoes

Hill Reps: Hill of 150m with 20m climb. Rest being straight jog back down.
Times:
Hills: 0.37, 0.37, 0.35, 0.34, 0.33, 0.33, 0.33, 0.33, 0.32, 0.32, 0.31, 0.29
Rest: 0.48, 0.46, 0.49, 0.50, 0.53, 0.55, 0.54, 0.57, 0.55, 0.57, 0.59
Good Session, waaaay faster than 2 weeks ago.
Goal had been to stay under 40. But i was way under and never was slower on the next one than the last, which was good! Will keep this up for the once a week. Maybe up the amount of reps in a while but this is good for the moment.

Wednesday Sep 1, 2010 #

2 PM

Cycling: Commute 27:23 [3] +261m
shoes: Inov8 X-Talons

cycle up

Running warm up/down 18:05 [1] 2.56 km (7:04 / km) +123m 5:42 / km
shoes: Inov8 X-Talons

before and after

Running tempo 20:26 [4] 3.1 km (6:35 / km) +80m 5:50 / km
shoes: Inov8 X-Talons

Failed session but I've learnt from it.
Had planned on doing a pace run in the heather surrounding Fairy Castle.
Completely underestimated the terrain stupidly. Had normal shorts and at the beginning my legs were eaten alive by the high brambles and my pace dropped. The heather was higher than I had anticipated on this side and made the run more physical than I had expected.
Had hoped for 30mins at approx. 5mins/km but failed and found it too physical to continue the run for the full 30.
On Saturday I will just do an easy run around here instead of this attempted pace run again and plan it out better with hope of a better success on my retry next Wednesday.
Even though it didn't go to plan today session has done the legs some good so not overly dissapointed

Cycling: Commute 17:13 [2]
shoes: Inov8 X-Talons

Tuesday Aug 31, 2010 #

6 PM

Running (Rathfarnham WSAF) 30:01 [5] 8.0 km (3:45 / km) +37m 3:40 / km
shoes: Asics Running shoes

4x 2km, 100secs rests.
Times: 7.50, 7.34, 7.28, 7.09
The lads started very slow for the first one to conserve energy for later and i could see it, then they sped up for the last 500m or so and I knew they would but couldn't keep up. I decided then for the 2nd I would just set the pace as i was a little annoyed at myself with such a slow time. So, I did and they again passed me towards the end but i made them go faster. All but Ian and Jack struggled for 3 as i set a similar pace. And on 4 the same jack and david went for it so I kept a little behind but kept up and kicked hard for the end passing david.
Happy with times, feel my speed really has improved but maybe i haven't been pushing hard enough as that last one didn't totally take it out of me, so will probably try to speed up these maybe next week.

Running warm up/down 19:03 [1] 3.63 km (5:15 / km)
shoes: Asics Running shoes

Jog over and back and a little bit around with the others while warming up

Calves were again very tight upon arriving home.

Note

Did my ankle exercises straight after the session today and after my jog yesterday. It means legs are warmed up and i have to shower less.. So, will hopefully keep this up.

Monday Aug 30, 2010 #

Note

Today I start the new school year and with it the new training year

9 PM

Running 18:46 [1] 3.54 km (5:18 / km) +40m 5:01 / km
shoes: Asics Running shoes

Very easy jog to start off the new season.
Jogged to Bushy did a brief Night-O, so have logged that seperately.
Total Run: 35:42, 6.42km, 5:34/km

Orienteering 16:53 [2] 2.87 km (5:53 / km) +30m 5:35 / km
shoes: Asics Running shoes

couple of greens i went straight through, but was going pretty okay otherwise. I'm not very good at the Night-O's so good to take an easy one and just get out.
Like i said the other week, i find it way easier to run when you have a course to finish rather than just doing laps for the sake of it.

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