Training Archive: cnocIn the 7 days ending 2007-11-18:
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| M | T | W | H | F | S | S | |||||||
Sunday Nov 18 | ||
| Orienteering race 1:36:22 [5]*** 9.47 km (10:11 / km) +390m 8:26 / km | |
| spiked:11/13c shoes: Falcons | ||
| Clonmore North, Munster league.
I had a clean enough run, one control in wrong spot, but i went out for the enjoyment. Student training over :( Name Class Club Time 1 Ondrej Pijak M21 GEN 70:09 2 Darren Burke M21 CORKO 84:54 3 Colm Hill M20 CNOC/DFO 96:22 4 Séan Murphy M21 DFO 109:22 5 Steven O Callaghan M35 DFO 112:21 Splits below. Ondrej is a complete tank!! This is two races in a row that he has completely owned my ass! | ||
Brown - Splits | ||
Saturday Nov 17 | ||
| Orienteering 1:00:00 [3]*** | |
| shoes: Falcons | ||
| Student training. Put out controls for the afternoon course as well as checking sites. Dodgy map! lol | ||
| Orienteering 50:00 [4]**** 9 km (5:33 / km) +200m 5:00 / km | |
| shoes: Falcons | ||
| Compass and pacing excercise on top of the mountain. As well as running up and down. | ||
| Note | |
| I'm ashamed to admitt that i chickened out of the Niteo due to the crappy weather! | ||
Thursday Nov 15 | ||
| Running warm up/down 20:00 [3]7 km (2:51 / km) +80m 2:42 / km | |
| shoes: Asics | ||
| Ran out to Bun Hill. With light pack
My house, roundabouts, camp, post office, range no2, brave heart, bunhill. | ||
| Running hills 55:00 [5]9 km (6:07 / km) +400m 5:00 / km | |
| shoes: Asics | ||
| Grueling hill session on bunhill.
10 intervils up and down. Was completely wasted. Decided to run home via flat staff, down the rollercoaster and across the plains to lumville house. Suprized i had the energy/will power to drive the pace home. | ||
Tuesday Nov 13 | ||
| Running (Niteo) 55:00 [4]8 km (6:52 / km) +260m 5:55 / km | |
| slept:6.0 weight:62kg shoes: Asics | ||
| Terrain run with the group. Ran in ticknok forest. I didn't really enjoy it, my body was a mess after sunday and the pace was very fast threw forest (i taught it was only trails)..... I was dropped and didn have it in me to sprint after them to keep up. Might just go off by myself next tuesday.
Route: Entrence, top car park (straight up), across mountain, up the hill by far forest, threw forest, contoring over onto major road, arriving back at the towers, ran half way up the hill but was too tired to go on. Ran with dav along crappy trail, bashed our way threw fight and ended back up at the towers, jogged down the hill back to cars. | ||