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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 16, 2011:

activity # timemileskm+mload
  Running3 1:45:34 13.45(7:51) 21.64(4:53)181.6
  Strength and Conditioning1 15:0045.0
  Total4 2:00:34 13.45 21.64226.6

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MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

6 PM

Running 34:30 [2] 6.27 km (5:30 / km)
shoes: Inov8 X-Talons

Left this run far too English. So, it was darkness for me! I had hoped to orienteer, but I had to resort to forest paths and the moonlit semi-open. A reasonable run though, and enjoyable.
11 PM

Strength and Conditioning 15:00 [3]

evening styrka!

Friday Oct 14, 2011 #

12 PM

Running warm up/down 12:40 [1] 2.6 km (4:52 / km)
shoes: Inov8 X-Talons

Running 40:31 [1] 8.7 km (4:39 / km)
shoes: Inov8 X-Talons

Really easy run to finish a really easy week. Thought the pace was much slower than this, but apparently not...
Ran with Jack McL after his 1hr of college today. Nice to be back and run with someone from the club.

Wednesday Oct 12, 2011 #

3 PM

Running race 10:23 [5] 3.0 km (3:28 / km)
shoes: Inov8 X-Talons

3km Time Trial with jonnyq and lorrieq.
Legs weren't feeling great before, but not too bad either I guess. The aim was to go at 80sec laps (10mins pace), and just try and stay as close to that as possible.
We started and immediately jonny was leading, and I felt the pace was slightly too quick, but when I finished lap 1 in 81secs I knew I was going to have to push a bit harder. After 3 laps or so I was already beginning to not feel great, but it didn't get that much worse until I really pushed at the end. Seemed to keep a decent pace for most, but slowly slipping away. With a few laps to go I could really see my times slowing, and I was hurting. But with 800m to go I had done the maths and worked out 2x 84secs laps would put me at 10:30, and I wanted to dip just under that. I picked it up and ran better for this 800, really fought off the pain. I caught a bit back on Jonny here, but I didn't ever really think I was going to catch him again, I just wanted the time. He ran very well!
Nice run, enjoyable, pretty big headwind as well. I found in the last few hundred metres I was really struggling to get air in at all. My Lungs struggled a lot, but it was also my upper arms and abs that really hurt when I finished, a lot more core work to be done this year.

Running warm up/down 7:30 [1] 1.07 km (7:00 / km)
shoes: Inov8 X-Talons

Tuesday Oct 11, 2011 #

Note

Gotten a good bit of cycling around now that I'm home for the week, which is nice. Also got to a physical therapist today, she said the achilles is fine, just come back a little slow, and do some stretching. So should be okay, which is good news.

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