Training Log Archive: ColmMIn the 7 days ending Jun 26, 2016:
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Sunday Jun 26, 2016 #
8 AM
Orienteering 5:50:00 [2] *** 27.3 km (12:49 / km) +1500m 10:03 / km
12c
Rogaine 2016 w/ Róis
Picked a good route early on, and decided we'd see late on whether we had time to get to the far away sections. Didn't, but it wasn't a worry.
Some of the time felt like I was out on a hike with a little kid amused by her own singing & juiceboxes, but spent the whole time enjoying the expereince.
It was very enjoyable.
Despite the constant rain.
9/10 would recommend.
Picked a good route early on, and decided we'd see late on whether we had time to get to the far away sections. Didn't, but it wasn't a worry.
Some of the time felt like I was out on a hike with a little kid amused by her own singing & juiceboxes, but spent the whole time enjoying the expereince.
It was very enjoyable.
Despite the constant rain.
9/10 would recommend.
Saturday Jun 25, 2016 #
3 PM
Strength and Conditioning 40:00 [3]
500m row, walkouts & stretching.
3 * (5 x 40kg back squats)
3 * 8 split squats (each leg), no weight.
3 * (4 chin ups into 45s plank).
No room today for chest work which I would have liked.
3 * (5 x 40kg back squats)
3 * 8 split squats (each leg), no weight.
3 * (4 chin ups into 45s plank).
No room today for chest work which I would have liked.
Running 31:20 [2] 6.6 km (4:45 / km)
shoes: barefoot
on the pitches in UCD. Good to be back at it.
Wanted to follow the gym up straight into a run. Not the most productive running session, but good to do while tired.
Wanted to follow the gym up straight into a run. Not the most productive running session, but good to do while tired.
Friday Jun 24, 2016 #
11 AM
Orienteering 55:00 8.0 km (6:53 / km) +350m 5:38 / km
14c
Brought Eadaoin & Clo up to Pine forest for some short o-intervals.
Ran them myself at a quick pace, but hard to get going while solo & no controls & questionable map.
Still I enjoyed it & it was beneficial.
Waited at the finish for the girls with 7 * ~30s forest hill sprints.
Drenched at the end.
Ran them myself at a quick pace, but hard to get going while solo & no controls & questionable map.
Still I enjoyed it & it was beneficial.
Waited at the finish for the girls with 7 * ~30s forest hill sprints.
Drenched at the end.
Thursday Jun 23, 2016 #
9 PM
Running 51:00 [2] 10.3 km (4:57 / km)
Easy up to and with Jack McL from the club.
Wednesday Jun 22, 2016 #
7 PM
Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +50m 5:43 / km
Running 51:06 [5] 10.9 km (4:41 / km) +450m 3:53 / km
Imra brockagh - 2nd
Dessie K went solo up the fire roads, and at some stage Laura went chasing him, and I ended up in no man's land in front of the main pack mostly.
A lot of small trail, undulating but not all out climb early on, which suited me to get a wee gap before the proper climb. Still 3rd in the steeper single track and out into the heather, but one came by me then, and of course 'perfect-pace Fortune' did too.
Summitted with the other 2 just in front and Laura just behind but Des was way ahead.
Could tell quickly it was a nice bouncy descent and trickiest early on. Let gravity take me, and was moving well, so I moved up quite quickly into 2nd.
Pushed hard on the soft stuff as I know Big Bernard can descend. On the second hill I glanced back saw the gap wasn't massive nor tiny, kicked on and it wasn't a worry.
At some stage I saw Des ahead and could tell I was gaining but he was way in front. Kept going in hope but was never really going to materialise.
Really enjoyed the course in particular the soft bog & grass descent. One of my better results. And always nice to get on Fortune's good side.
Dessie K went solo up the fire roads, and at some stage Laura went chasing him, and I ended up in no man's land in front of the main pack mostly.
A lot of small trail, undulating but not all out climb early on, which suited me to get a wee gap before the proper climb. Still 3rd in the steeper single track and out into the heather, but one came by me then, and of course 'perfect-pace Fortune' did too.
Summitted with the other 2 just in front and Laura just behind but Des was way ahead.
Could tell quickly it was a nice bouncy descent and trickiest early on. Let gravity take me, and was moving well, so I moved up quite quickly into 2nd.
Pushed hard on the soft stuff as I know Big Bernard can descend. On the second hill I glanced back saw the gap wasn't massive nor tiny, kicked on and it wasn't a worry.
At some stage I saw Des ahead and could tell I was gaining but he was way in front. Kept going in hope but was never really going to materialise.
Really enjoyed the course in particular the soft bog & grass descent. One of my better results. And always nice to get on Fortune's good side.
Running 17:00 [2] 3.5 km (4:51 / km) +50m 4:32 / km
Long enough warm down with Laura
Tuesday Jun 21, 2016 #
7 PM
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
Orienteering 44:20 [2] *** 5.6 km (7:55 / km) +200m 6:43 / km
25c
Hollywood score.
A little tired. Took it easy, but still had some silly mistakes.
A little tired. Took it easy, but still had some silly mistakes.
Running warm up/down 5:30 [1] 1.0 km (5:30 / km)
Monday Jun 20, 2016 #
8 PM
Running 35:00 [2] 7.16 km (4:53 / km)
solo from the hostel in stockholm out to Hagaparken & back.