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Training Log Archive: niamh

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running5 1:57:11 11.53(10:10) 18.55(6:19)
  Strength/flexibility5 1:47:40
  Running: hard2 1:12:03 7.66(9:25) 12.32(5:51) 330
  Orienteering: training1 20:25 2.14(9:33) 3.44(5:56)26c
  Total8 5:17:19 21.32 34.31 33026c

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

11 AM

Running 5:48 [2] 0.73 km (7:58 / km)
shoes: Inov8 X-Talon 212

Running: hard 47:05 [5] 8.12 km (5:48 / km) +330m 4:49 / km
shoes: Inov8 X-Talon 212

IMRA winter league #2 at Ticknock. 47th/304 and 1st female. Caoimhe had a very impressive time on the junior course. 3rd woman to the top with 2 others very close behind. The descent was extremely technical and made up time on everyone. Good start to February. Star-stuck at the beginning as Irish Olympian Maria McCambridge was there with her husband, who was running, and son. She probably would have won the whole race had she run!
Results

Running 14:04 [2] 1.67 km (8:25 / km)
shoes: Inov8 X-Talon 212

Saturday Feb 1, 2014 #

12 PM

Strength/flexibility 20:00 [1]

Myrtl routine plus some other strength exercises
7 PM

Running 8:34 [3] 1.15 km (7:27 / km)
shoes: Inov8 X-Talon 212

Orienteering: training 20:25 [4] *** 3.44 km (5:56 / km)
26c shoes: Inov8 X-Talon 212

Rockbrook Park School night-o. New map. Great course by Ruairi Long on his planning debut. No problems with 1-6, misread the uncrossable wall as a road en route to 7 but didn't drop much time, ran south to the gap in the hedge to 9 but heard afterwards that there was a little path through on the straight line so lost time there. 19-26 was good fun, fast and furious. Slow on uphills compared to Angus; something to work on.
Results
Map

Running 12:13 [2] 1.4 km (8:44 / km)
shoes: Inov8 X-Talon 212

Warm down jog around some of the course with Kev and Roar.

Friday Jan 31, 2014 #

1 PM

Running 30:21 [3] 5.54 km (5:29 / km)
shoes: Asics Kayano 18

Green road loop, fairly easy.

Wednesday Jan 29, 2014 #

7 PM

Strength/flexibility (Circuits) 1:00:00 [4]

Circuits with Shane. A mental victory! Halfway through the session I was thinking all things negative - my legs feel tired, this interval feels very long. Then, from somewhere deep inside, a motivational voice magically shouted 'C'MON, IT'S NOT MEANT TO BE EASY. YOU WANNA BE FIT? IT'S GONNA HURT SOMETIMES. SUCK IT UP. YEAH! GO HARD OR GO HOME!'

Running 25:05 [3] 4.83 km (5:12 / km)
shoes: Asics Kayano 18

Run home from circuits. Enthusiastic inner voice got the better of sensible inner voice. Gonna need a few easy days after the last few.

Tuesday Jan 28, 2014 #

4 PM

Running 9:08 [3] 1.41 km (6:29 / km)
shoes: Asics Kayano 18

Strength/flexibility 2:40 [2]

Running: hard (Hills) 24:58 [5] 4.2 km (5:57 / km)
shoes: VJ bold (pink)

Hill loop on Curragh for the first time in over 2 (maybe 3?) years. Introduced Caoimhe to the loop! 3 loops, 5.47, 5.30, 5.23. Approx. 4 min walking recovery. Pleased with that effort. Had planned to do four but it got too dark to run fast.

Running 11:58 [2] 1.82 km (6:35 / km)
shoes: Asics Kayano 18

6 PM

Strength/flexibility (Rolling) 10:00 [1]

Ouch. Ouch. Ouch.

Monday Jan 27, 2014 #

9 PM

Strength/flexibility 15:00 [1]

Myrtl routine

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