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Training Log Archive: ColmM

In the 7 days ending Oct 18, 2009:

activity	#	time	miles		km		+m	load
Running	4	4:03:58	26.16	(9:20)	42.1	(5:48)	890	640.1
Cycling: Commute	3	52:00	14.86	(17.1/h)	23.92	(27.6/h)	30	123.0
Rugby	1	50:00						200.0
Stretching / Rolling	4	28:00						28.0
Total	5	6:13:58	41.02		66.02		920	991.1

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Sunday Oct 18, 2009 #

Running 30:00 [2] 4.0 km (7:30 / km) +40m 7:09 / km
shoes: white runners/ shoes

before

Running race (X-Country) 19:34 [5] 5.0 km (3:55 / km) +50m 3:44 / km
shoes: Puma Spikes

Dublin U-18 x-country champs
3 laps each 1.65km but lap1 slightly before finish so 1.7km
Lap1) 6.31 (1.7km)
Lap2) 6.28 (1.65)
Lap3) 6.36 (1.65)
was round 17th happy- very fast race in phoenix park could have been little faster but person in front had big gap so happy to come in 1st out of group i was with. 2 other Rathfarnham lads Jack + Michael(U-17). Michael was 2nd and Jack 6th.
Will post this in junior 5km but would have been sub 19 without hills i reckon and could have pushed bit harder

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Puma Spikes

after

Stretching / Rolling 10:00 [1]

Cycling: Commute 15:00 [1] 5.0 km (20.0 kph)
shoes: white runners/ shoes

- Splits

Saturday Oct 17, 2009 #

Note
(sick) (rest day)

was gonna run this morning but i had sore throat and my voice was completely gone so rest today and hopefully can run x-country race 2moro.. might row on rowing machine later if feelin better

Friday Oct 16, 2009 #

Note
(rest day)

rest today..

Thursday Oct 15, 2009 #

Running 43:30 [3] 9.3 km (4:41 / km)
shoes: Asics Running shoes

steady enough run did the 2km loop 4 times with Bill and another 1.5km aswell.. i missed the 1st lap.. so he did 1 extra and was around 51mins
Lap1) 8.53
Lap2) 9.23
Lap3) 9.25
Lap4) 9.31
Lap5) 6.15 (1.3km)
my 1st one quite fas- Bill was hoping to get 12km done in 50mins i reckoned he wouldnt make it- not that far off though cos he did extra 2km in 51mins.. he did lap1 in approx.8.30 before i arrived but i could tell he wouldnt be able to keep it up

Stretching / Rolling 3:00 [1]

Wednesday Oct 14, 2009 #

Note

long run tonight.. not really feelin tired now- so hopefully i'm up to it!!

Running 1:40:00 [2] 14.0 km (7:09 / km) +800m 5:33 / km
shoes: Asics Running shoes

very very very dark.. sure throw in an extra very there! we all turned offour torches at 1 stage and couldn't see each other from a metre away! after our eyes adjusted- around 20secs- we could see each others outlines.
not that tired once again slow on uphill but was slow anyway. ran with dave early on then after he turned back ran with niall a bit and kieran a bit too. towards fairy castle bit of a loaner as i wanted to go slower then the pace they were running at

Cycling: Commute 17:00 [4] 8.92 km (31.5 kph) +30m
shoes: Asics Running shoes

pushin real hard (after the downhill) while on flat and slight uphill.. was racing Kieran. he won! in fairness though he was in a car.. he got a good run of lights and lost me. i think i was catchin Gerard B but then he went straight and i went left. i was definately catching but wasnt 100% sure it was him

Tuesday Oct 13, 2009 #

Note

last night was great craic... :) happy with my earnings too so :)

rathfarnham tonight.. 2km's but just above my ass feels really weird.. kinda sore but not too bad - feels like muscle!? its weird kinda in my arm too though!? when i touch my right bicep in certain spot it hurts.. feels like a knot.. :0 dun dun duuuuuuun!!

Running 3:35 [2] 0.6 km (5:58 / km)
shoes: Asics Running shoes

warm up feeling very sluggish.. guess tired from weekend still + yesterdays rest day didnt have very much rest as rugby was very physical and i was up real late at mates

Running 24:19 [5] 6.0 km (4:03 / km)
shoes: Asics Running shoes

3x2km intervals with 2mins break.. long break cos i am runnin dublin u-18 x-c champs on sunday
Lap1) 8.01
Lap2) 8.04
Lap3) 8.13
very slow!! just tired from weekend i think i would skip trainin 2moro and take another rest but i need the long run so i will probably skip thurs and take a rest...
did slightly longer loop i think (very slight) and at least i was pretty consistent

Running 8:00 [1] 1.2 km (6:40 / km)
shoes: Asics Running shoes

these were exact time and distance.. havent rounded up or down even slightly.. kinda weird there both so perfect was random loop

Stretching / Rolling 5:00 [1]

Monday Oct 12, 2009 #

Note
(rest day)

i have done some very detailed study of my time trials splits and lap times with Josh's, Sean's and Conor's and come to the conclusion that i need more hills!!
I'm gonna start doing them this week probably on thursday

i also noticed sean is very inconsistent, whereas myself, Josh and Conor were much more consistent- a very good thing but i was losing my time on the hill section..

i kinda already knew this though but couldn't find where to fit hill intervals in in a week

Stretching / Rolling 10:00 [1]
shoes: white runners/ shoes

warm up weird things

Rugby 50:00 [4]
(rest day) shoes: white runners/ shoes

rugby.. very physical session with lots of things like bulldog and big sumo games with last man standing

Note
(rest day)

having a poker night tonight with mates

C • Craic! 2

Note
(rest day)

sweet.. won 20euro
came 3rd out of 16
1st- 120euro, 2nd- 60euro
i was winning and me and one other guy went all in with the last guy (doing shit) just watchin us!! i lost it and the guy doing shit got 2nd

Cycling: Commute 20:00 [2] 10.0 km (30.0 kph)
(rest day) shoes: white runners/ shoes

to and back from mates..
roads so clear at midnight :)

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