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Training Log Archive: ColmM

In the 7 days ending Oct 24, 2015:

activity # timemileskm+mload
  Running4 2:35:37 15.72(9:54) 25.3(6:09) 630287.6
  Orienteering2 58:36 7.32(8:00) 11.78(4:58) 70280.6
  Total4 3:34:13 23.04(9:18) 37.08(5:47) 700568.1

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Saturday Oct 24, 2015 #

1 PM

Running warm up/down 7:00 [2] 1.2 km (5:50 / km)

Orienteering 46:10 [5] 9.4 km (4:55 / km)

NIOC M21 - Magilligan - 1st

Good race technically.
Fluid through the first section, a little right on 5, which might have cost some time from a nicer line, but a little off the pace, and level with Corbett at 6, despite him making a 50sec error on 6.
Probably got into the running a bit more from here on, as it got a little less technical, doing fine mostly.
Some time loss (~15s) on 12 getting stuck in a fence, and similarly (~30s) in green on the way to 18, and maybe another 15s on taking a sub-optimal path in the 2nd half of the long leg 18 too.

Began to feel it in the last km or two, and wasn't as strong as would be nice but I kept it together for the last loop, and picked it up for the last 500m or so because I knew it had been good, and if there was a chance of me winning, I didn't want to lose it on running.
Nipped Darren by 8sec, although he was significantly less error-free than I.

3rd NIOC win in 4 years.
Actually undefeated in NIOC M21. That's a fun fact.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Friday Oct 23, 2015 #

Note
(rest day)

Another day I should really have been able to find time for a run.

Thursday Oct 22, 2015 #

Note
(rest day)

Skipped running for Circuit Theory.
That's just painful.

Wednesday Oct 21, 2015 #

6 PM

Running 1:30:01 [2] 13.3 km (6:46 / km) +600m 5:31 / km

Wednesday evening 90mins
Cillín, Ben, Róisín, Niamh, Aoife.
Lamb Doyle's - fairy castle via Ticknock forest, and back via Wicklow way + Ticknock road.
Slow, but nice.

Tuesday Oct 20, 2015 #

10 PM

Running 34:56 [2] 7.48 km (4:40 / km)

Noice one.
Relaxed.

Runs mostly still quite short at the moment, but we'll get there.

Monday Oct 19, 2015 #

Note
(rest day)

Skipped swimming for control theory.
That's a negative feedback loop.

Sunday Oct 18, 2015 #

10 AM

Orienteering 12:26 [4] 2.38 km (5:14 / km) +70m 4:33 / km

Mournes University Orienteering Weekend.

Forest Sprint Relay - Tollymore.
Started out in 5th from Trine, did enough to catch James early & have a head to head, caught Pints McGuinness with a few to go, cruised by Corbett on the final hill, but not enough to stop Róisín & Nicola from running away with it.

Great fun - ideal way to end the weekend.

Running 13:40 [1] 1.82 km (7:31 / km) +30m 6:56 / km

v easy bit of distance with Cillín & James.
Quads a bit shot on any sort of hill.

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