Saturday Jun 28 |
 | Note | |
| (rest day) |
| I forget if I did anything, I think I was busy and didnt have time to. |
Friday Jun 27 |
| running warm up/down 15:00 [2]3 km (5:00 / km) | |
| ahr:135 |
| |
| running intervals 20:00  4 km (5:00 / km) | |
| max:179 |
| 10 x 1min on/ 1min off
feeling good.
suppose to do a 5000m tonight, but with lack of sleep and a busy day, didnt want to disappoint myself. |
| running warm up/down 5:00 [2]1 km (5:00 / km) | |
| |
| |
| strength 22:30 [1] | |
| |
| secret swedish strength training. |
Thursday Jun 26 |
| Note | |
| (rest day) |
| busy day, lack of sleep the night before, didnt wanna get sick. restday taken ahead of schedule. |
Wednesday Jun 25 |
| running race 3:30 [5]1 km (3:30 / km) | |
| |
| chasing two fellas who broke the club flag with Billy Reed. We caught them :o) |
| orienteering intervals 2:05:00  12 km (10:25 / km) +300m 9:16 / km | |
| ahr:135 max:179 |
| prerunning the course at castlewellan, checking the sites, moving one or two a little bit, picking them up afterwards. gave the last starters 30mins and i still passed them and lifted controls infront of them, oops! great fun when i caught corky and taught him how to read a map, whilst he told talked the leg of a stool as usual. |
Tuesday Jun 24 |
| running hills 34:00 [1]4.5 km (7:33 / km) +225m 6:03 / km | |
| |
| with colum in the middle of the clouds, started at ott car park, onto ott, over to the style, up carn, back down to the cark park. fantastic fun to be in the clouds moving so fast! |
Monday Jun 23 |
| running warm up/down 12:25 [2]2.5 km (4:58 / km) | |
| |
| |
| running intervals 20:00 [5]5.65 km (3:32 / km) +150m 3:07 / km | |
| |
| 4 x 5min intervals, 2min rest inbetween, starting at the bottom of the hill at lagan meadows, up the track into the fields, and around the loop. |
| |
| C • I don't get it 2 |
| running warm up/down 12:00 [2]2 km (6:00 / km) | |
| |
| between intervals and back to the pec |
| Jympa 1:00:00 [1]1.5 km (40:00 / km) | |
| |
| "bootcamp" it was tough, but fun! |
Sunday Jun 22 |
| running long 1:00:30 [2]10 km (6:03 / km) +100m 5:46 / km | |
| |
| little time, boring slow run |