Training Log Archive: ColmMIn the 7 days ending Nov 16, 2009:
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Monday Nov 16, 2009 #
Rugby 10:00 [1]
(rest day)
Sunday Nov 15, 2009 #
Running 3:00 [1]
shoes: VJ falcon O' Shoes
Orienteering 1:13:21 [4] **** 7.88 km (9:19 / km) +400m 7:25 / km
spiked:15/20c shoes: VJ falcon O' Shoes
not that many people there really- Laurence, Gerard B, and others but not many juniors or seniors.. at least not doing the long
actual course length- 6.5km
1) 15secs- went slightly passed
2) spiked
3) 1min- went in to far not sure of map
4) spiked- bit slow
5) 3mins- went bit to left but thought i was on the right..
6) spiked
7) spiked
8) 4mins- ran right past and then just couldnt read map!?
9) spiked
10) spiked
11) 1min- missed to far left then found crag little above
12) spiked.. slow
13) spiked.. slow
14) spiked.. really started to up pace now
15) 20 secs- slight miss hit earthbank
16) 10secs- just went passed
17) spiked.. caught Ben M and he starts to push me harder
18) spiked
19) 10secs- went in slighty to high
20) spiked
finish) 1min- didnt read map!
total- maybe 10mins- being very accurate
happy enough was running pretty ok
Ben Mangan was there too- caught him after round 17
amnt sure but think i came 1st on the long so happy with that! :) and that i beat Ger B- probably 1st time.. obviously dont think he had great run but still
Cycling: Commute 40:00 [3]
shoes: white runners/ shoes
Note
Saturday Nov 14, 2009 #
Running 3:00 [2]
shoes: Asics Running shoes
Running 14:02 [5] 4.0 km (3:31 / km) +20m 3:25 / km
shoes: Asics Running shoes
some were slightly uphill and some slightly down
times:
1) 2.45 (up)
2) 2.45 (down)
3) 2.52 (u)
4) 2.37 (d)
5) 3.03 (u)
started bit fast and was bit tired towards end but happy- very tough
pushed a lot harder then usually do with 1kms.. so might try go bit faster with them in future
Running 10:00 [2] 1.7 km (5:53 / km)
shoes: Asics Running shoes
Cycling: Commute 27:00 [2] 7.0 km (15.6 kph)
Stretching / Rolling 3:00 [1]
Friday Nov 13, 2009 #
Note
(rest day)
Thursday Nov 12, 2009 #
Strength and Conditioning 35:00 [4]
shoes: Asics Running shoes
Running 27:00 [2] 4.5 km (6:00 / km)
shoes: Asics Running shoes
Cycling: Commute 30:00 [2] 10.0 km (20.0 kph)
Wednesday Nov 11, 2009 #
Running 55:41 [2] 8.75 km (6:22 / km) +350m 5:18 / km
ahr:146 max:169 shoes: Asics Running shoes
1st time the weather has ever gotten the better of this group! ah well twas horrific!
Running 10:00 [1] 1.3 km (7:42 / km)
Tuesday Nov 10, 2009 #
Note
Cycling: Commute 20:00 [2] 6.0 km (18.0 kph)
shoes: Asics Running shoes
Running 14:59 [5] 4.04 km (3:43 / km)
ahr:171 max:180 shoes: Asics Running shoes
definately legs felt better this week not much quicker though
1) 3.40
2) 3.46
3) 3.46
4) 3.47
legs felt bit more tired on 4th but generally didnt really get tired- but maybe didnt push to full potential. calfs still bit sore but jus gonna keep stretching them
Running 3:00 [2] 0.5 km (6:00 / km)
Stretching / Rolling 5:00 [1]
Note
any guesses as to what game? :P