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Training Log Archive: Caoimhe

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running14 7:42:47 50.69(9:08) 81.57(5:40) 458
  Circuits7 5:40:00
  Orienteering (Training)2 2:08:20 3.71(34:36) 5.97(21:30) 21615c
  Cycling4 2:01:14 7.84 12.62 55
  S&C8 1:40:00
  Gym1 1:30:00
  Orienteering1 1:05:18 7.02(9:18) 11.29(5:47) 11725c
  Total32 21:47:39 69.25 111.45 84640c
averages - sleep:9.5

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Tuesday Dec 30, 2014 #

11 AM

Running warm up/down 10:45 [3] 1.87 km (5:45 / km)
shoes: Saucony Type A6

Running hills 5:55 [5] 1.65 km (3:35 / km)
shoes: Saucony Type A6

4 x 270m
4 x 170m

With Caoimhe on a longish hill on the curragh. Jog down recoveries. Very slippy which made it tougher.

Running warm up/down 14:44 [3] 2.5 km (5:54 / km)
shoes: Saucony Type A6

Monday Dec 29, 2014 #

2 PM

Running 30:15 [3] 5.22 km (5:48 / km) +66m 5:27 / km
shoes: Saucony Type A6

Blackrath loop with Niamh.

Sunday Dec 28, 2014 #

1 PM

Running 51:55 [3] 9.5 km (5:28 / km)
shoes: Saucony Type A6

Friday Dec 26, 2014 #

Running 46:10 [3] 8.23 km (5:37 / km) +81m 5:21 / km
shoes: Saucony Ride 6

Rugby club, Herbert Lodge, Donnelly's Hollow and back to the rugby club.

Thursday Dec 25, 2014 #

12 PM

Running warm up/down 14:05 [3] 2.6 km (5:25 / km)
shoes: Saucony Type A6

Down to the track and some laps with Kev & Shea.

Running 6:47 [5] 1.66 km (4:05 / km)
shoes: Saucony Type A6

Goal Mile

Running warm up/down 8:13 [3] 1.5 km (5:29 / km)
shoes: Saucony Type A6

Jog home

Wednesday Dec 24, 2014 #

7 PM

S&C 30:00 [3]

Kinda sore from yesterday so kept it short.

2 x 20 push ups
2 x 15 diamond push ups
2 x 30 weighted sit ups
2 x 30 crunches
2 x 30 leg lifts
2 x 10 hanging leg lifts
2 x 5 pull ups

Tuesday Dec 23, 2014 #

1 PM

Running 46:25 [3] 7.65 km (6:04 / km)
shoes: Saucony Type A6

Easy around the Walshestown Abbey loop with Caoimhe from her house.
2 PM

Gym 1:30:00 [3]

With Caoimhe & Eoin. Basically what I'd do in circuits but extended.
3 PM

Running 6:12 [3] 1.1 km (5:38 / km)
shoes: Saucony Type A6

Jog home.

Sunday Dec 21, 2014 #

3 PM

Running 38:27 [3] 6.5 km (5:55 / km) +40m 5:44 / km
shoes: Saucony Ride 6

Friday Dec 19, 2014 #

Note
(sick)

Exams over but still feeling not feeling right.

Thursday Dec 18, 2014 #

Note
(sick)

Wednesday Dec 17, 2014 #

Note
(sick)

Tuesday Dec 16, 2014 #

8 PM

Running 44:18 [3] 8.02 km (5:31 / km) +65m 5:19 / km
shoes: Saucony Ride 6

With Niamh, same route as last Thursday. Felt tired. Also v stiff so need to start regular stretching/rolling again.

Monday Dec 15, 2014 #

7 PM

Circuits 1:00:00 [3]

Exams started today so probably won't get much done this week.

Sunday Dec 14, 2014 #

12 PM

S&C 10:00 [2]

Hip exercises.
2 PM

Cycling 46:13 [3] 12.62 km (3:40 / km) +55m 3:35 / km

Saturday Dec 13, 2014 #

Note
slept:11.0 (rest day)

Friday Dec 12, 2014 #

7 PM

Circuits 1:00:00 [3]

Lots of spinning. Wrecked.

Thursday Dec 11, 2014 #

7 PM

Running 45:51 [3] 8.03 km (5:43 / km) +65m 5:29 / km
shoes: Saucony Ride 6

With Niamh from home up to the train station, along by the gym, down past my school and up along the river before going through Curragh Grange and home. Meant to be a rest day but glad I did it.
8 PM

S&C 10:00 [2]

Hip exercises.

Wednesday Dec 10, 2014 #

2 PM

S&C 10:00 [2]

Hip exercises.
7 PM

Circuits 1:00:00 [3]

Great session.

Tuesday Dec 9, 2014 #

7 AM

S&C 10:00 [2]
slept:8.0

Hip exercises.
5 PM

Running 39:19 [3] 7.0 km (5:37 / km) +49m 5:26 / km
shoes: Saucony Ride 6

With Niamh, from Lumville to the horsebridge and back. Very very windy & wet.

Monday Dec 8, 2014 #

7 PM

Circuits 40:00 [3]

Cycling 18:00 [4]

3 x 8 x 20s [10s] with 1:30 between sets.

Sunday Dec 7, 2014 #

11 AM

Running warm up/down 4:52 [3] 0.7 km (6:57 / km)
shoes: Saucony Type A6

Orienteering 1:05:18 [4] 11.29 km (5:47 / km) +117m 5:30 / km
25c shoes: Saucony Type A6

LL #6, The Curragh - Brown, 10.1km

Mostly good, lost a bit of time on #2 from not paying attention to my direction and another small loss at #5 by being at the wrong bush slightly to the right. Apart from that only lost small amounts of time in the circle so happy to have had no major mistakes.. Started to get tired from #20 onwards but thankfully there wasn't much left. I know the area pretty well but still really enjoyed it.

Running warm up/down 5:56 [3] 0.65 km (9:08 / km)
shoes: Saucony Type A6

7 PM

S&C 10:00 [2]

Hip exercises

Brown - Splits

Saturday Dec 6, 2014 #

11 AM

Orienteering (Training) 35:52 [2] 1.64 km (21:52 / km) +44m 19:17 / km
6c shoes: VJ Bold (Blue)

Hollywood Junior Training

Blank map compass/bearings course with Roisin.

Orienteering (Training) 48:52 [2] 2.42 km (20:12 / km) +53m 18:12 / km
9c shoes: VJ Bold (Blue)

Slightly longer compass/bearings course. Think we definitely improved as we went along.
12 PM

Running 16:29 [3] 2.66 km (6:12 / km) +51m 5:39 / km
shoes: VJ Bold (Blue)

Orienteering (Training) 43:36 [2] 1.91 km (22:50 / km) +119m 17:24 / km
shoes: VJ Bold (Blue)

Half of the corridor course with Roisin.

Friday Dec 5, 2014 #

7 PM

Cycling 27:01 [4]

18 x 1min hard [30s].

Circuits 30:00 [3]

Thursday Dec 4, 2014 #

Note
(rest day)

Wednesday Dec 3, 2014 #

7 PM

Cycling 30:00 [4]

20 x 1min [30s]. Dead by the end.

Circuits 30:00 [3]

9 PM

S&C 10:00 [2]

Hip exercises

Tuesday Dec 2, 2014 #

3 PM

Running warm up/down 8:23 [3] 1.35 km (6:13 / km) +15m 5:53 / km
shoes: Saucony Ride 6

Running tempo 13:00 [4] 2.44 km (5:20 / km) +19m 5:08 / km
shoes: Saucony Ride 6

3*3 min tempo. Started off with a small niggle in my left hip which just got progressively worse. Had to walk half of the recoveries and was very careful not to push it. Very painful walking now so just going to have to start back doing my old physio exercises.

Running 4:46 [3] 0.74 km (6:26 / km) +7m 6:09 / km
shoes: Saucony Ride 6

4 PM

S&C 10:00 [1]

Hip exercises

Monday Dec 1, 2014 #

Circuits 1:00:00 [3]

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