Training Archive: cnocIn the 7 days ending 2007-12-09:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Dec 9 | ||
| Running tempo (Night O) 43:01 [4]** 11.4 km (3:46 / km) +320m 3:19 / km | |
| slept:12.3 weight:61kg shoes: Asics | ||
| Ran from my house, out past lumville, to tank hills via dirt track, ran up to highest point. From there ran up to the rugby club and home sprinting threw the curagh camp.
Mild night with rain in the air, lighrt wind | ||
| Running warm up/down 15:00 [2]1 km (15:00 / km) | |
| Just went a bit mad jumping around the place to get the blood flowing | ||
| Stretching 15:00 [1] | |
| Running (Night-o) 28:50 [3]6.5 km (4:26 / km) +180m 3:54 / km | |
| shoes: Asics | ||
| Kev called over and made me go out again, we just ran the block, lumville to roundabouts. | ||
| Stretching warm up/down 15:00 [1] | |
Saturday Dec 8 | ||
| Orienteering 3:00:00 [2]* 20 km (9:00 / km) +200m 8:34 / km | |
| spiked:6/6c slept:7.0 shoes: Falcons | ||
| Made a video in Djouce/Crone wood. Although i say 3 hours we were out in the lashing wind and rain from 0700 until last light/car park closing (1600ish).
Was sprint/o intervils, up hills, down hills, threw forest, felled areas tracks....everywhere. Very enjoyable except for the ice cold wind, lack of sun and general earliness of it all. Nice cold pizza though. Can't wait to see finished project. | ||
| Stretching 15:00 [1] | |
| Mental ***** | |
| Just looked over maps, looking for different route choices. Cut up maps and tried to piece them back together while my younger brother was trying to distract me (good for spectator controls?). Have 3 different attackpoints for each leg on each course. It was some random swedish map i think. Nice and messy.
And all from the comforts for my own bedroom beside a nice radiator :) 45mins or so | ||
Friday Dec 7 | ||
| Stretching 15:00 [1] | |
| Note | |
| slept:0.0 (rest day) | ||
| Due to extreme lack of sleep and knowing that tomorrow is going to be one hell of a long day i decided today was not the best day to go out and hurt myself. | ||
Thursday Dec 6 | ||
| Stretching 10:00 [1] | |
| Running (Recovery) 45:00 [3]8.4 km (5:21 / km) +60m 5:10 / km | |
| shoes: Asics | ||
| Route-My house, lumville, curragh camp, roundabouts, home.
Crisp dark night. Body very tired. | ||
Wednesday Dec 5 | ||
| Stretching 10:00 [1] | |
| Running hills 30:00 [4]5 km (6:00 / km) +450m 4:08 / km | |
| shoes: Asics | ||
| From the M50 to the sub summit of 3rock.
Twas nasty weather but not as bad as last night. Up hill all the way!! | ||
| Running tempo 1:16:32 [4]18.7 km (4:06 / km) | |
| shoes: Asics | ||
| Ran from the top of 3 rock to trinity. | ||
Tuesday Dec 4 | ||
| Stretching 10:00 [1] | |
| Running hills 40:00 [4]7 km (5:43 / km) +240m 4:53 / km | |
| shoes: Falcons | ||
| From 3rock car park to the top of fairy castle and down.
Extreme weather. Lashing wind and gale force winds. I pulled out of the long run and ran down to the car as my stomach was cramping up, i didn't eat properly before hand. | ||
| Stretching 10:00 [1] | |
| Got up and was kinda stiff from the previous nights running. | ||
Monday Dec 3 | ||
| Running warm up/down (Nite run) 14:00 [3]* 4 km (3:30 / km) +50m 3:18 / km | |
| shoes: Asics | ||
| Just jogged out to the start of the course.
my house, down lumville road, then straight to rugby club. | ||
| Orienteering intervals (Night O) 47:49 [4]**** 6.5 km (7:21 / km) +140m 6:38 / km | |
| spiked:14/17c shoes: Asics | ||
| Ran the Green course from yesterday. It was pitch black with very little vis. I read my map by using the light from my watch. No compass. I just wanted to test myself for a laugh.
Lovely conditions, crisp night with plenty of cloud cover | ||
| Running tempo 35:18 [4]* 8 km (4:25 / km) +70m 4:14 / km | |
| shoes: Asics | ||
| Just ran home from rugby club via magazine and motorway. I was prety mashed but it was enjoyable no the less | ||
| Stretching 15:00 [1] | |