Saturday Jun 21 |
 | Note | |
| (rest day) |
| scheduled rest day. |
| strength 45:00 [1] | |
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| made a dozen cement mixerfulls of concrete for the supports for the pen at the runway, as the quarry was closed. |
Friday Jun 20 |
| running warm up/down 25:00 [3]4 km (6:15 / km) +100m 5:33 / km | |
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| 20 mins warmup and a 5min shuffle of a warm down |
| running race 36:08 [5]7.25 km (4:59 / km) +427m 3:51 / km | |
| shoes: inov8 270s march 2008 |
| donard forrest hill and dale, went off easy feeling great in my clafs after a longer harder warmup, seems my new theory works, no pain in my calfs at all during the race, but then again there was no 15min climb tonight. started to up the pace in the middle of the first climb and moved my way up to 8th. going along the bottom of the forest feeling good, I was nearly having to much respect for the runners who Ive been in awe of before and suddnely im right beside them. Got another one the hill and onto the mountain. Starting getting exercise related transient abdominal pain (ETAP) or a side stich, still carried on and moved into 6th at the quarry, then as we started to descend, the pain was too much, my rhythm had changed and I had no idea what to do. 6 or 7 fellas passed me on the road, and I could do nothing. into the forest and I was all bymyself, I couldnt think what to do, then suddenly I though I breath deep, and within 2 seconds it was gone! The lads were too far infront for me to catch and finished 30s infront of me. At least I was 7:40 better than my last time running it! Roll on next year's hill and dale!!! |
Thursday Jun 19 |
| spin class 1:00:00 [3] | |
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| There was a bike missing and since I was the last to walk in, Andy the instructor gave me his. So I was at the front of the class, slightly over to the side, wearing a binliner, all by myself... |
Wednesday Jun 18 |
| running warm up/down 15:00 [2]2 km (7:30 / km) | |
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| running/talking to people in an warmup attempt, intresting i ran hard up a hill and i didnt have any problems. Also at the top I talked to alot of people and stood around for 3mins before running down to the start. my calfs felt great. |
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| C • feeling calves 2 |
| orienteering race 30:20 [5]4 km (7:35 / km) +170m 6:15 / km | |
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| Tollymore west planned by Sean, really good planning with some nice route choices. Lost time on number one and five, the map didnt reflect what was really there, and I lost near 2mins on these legs, despite running as hard as I could. I was really focusing on running hard tonight. Paid off. I was over 9mins ahead of Jonny. Felt strong on the hills as well which was nice. Hopefully ill feel good on friday night as well... |
Tuesday Jun 17 |
| running tempo 30:00 [3]6 km (5:00 / km) | |
| slept:4.0 weight:63.8kg |
| up at 4am baling all day, did a caesarean on a cow, back to baling, calfed another cow, back to baling, went for a run, feeling tired but quickly got energy and felt really fantastic, like i did 2 weeks ago! then i picked up the pace, as I came past home, the second cow put her calf bed out, then puting it back in, then back to baling, then did the old uppsala jympa when it got dark, now i need to go to bed before i get sick. |
| Jympa 30:00 [1] | |
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| please don't stop the music... |
Monday Jun 16 |
| running intervals 25:00  5 km (5:00 / km) | |
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| busy mowing grass all day, had time to run at 2300, just before bed, did 10mins hard in the middle. Calfs feeling alot better after the quick 10mins. |
Sunday Jun 15 |
| running warm up/down 37:00 [2]6 km (6:10 / km) +60m 5:52 / km | |
| ahr:135 max:170 |
| warmup 15mins, shaws bridge to the mary peters track, 7mins secret russian running drills, 15mins warm down, with a wee climb to malone house. |
| running intervals 12:06  3.1 km (3:54 / km) | |
| ahr:175 max:182 |
| 400m intervals. colum started with me and did 200s, he was running well. Calfs still feeling very tight, especially on the track. Could feel the effects of yesterday still on my body. 1min shuffling for a rest inbetween
69,70, 71, 72, 74 and 73 |
| strength 10:00 [1] | |
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