Saturday Jan 5 |
 | Running hills (6kg pack) 36:19 [5]6.11 km (5:57 / km) +405m 4:28 / km | |
| ahr:152 max:173 shoes: Asics Gel-Nimbus 9 |
| Ran from M50 up to 3rock, then jogged out abit. The discovery of the day came when i fell apon a discusting 1.34km loop. Ran it 3 times, 7.43, 7.30, 7.02. Lots of wind, and steepness! |
| Strenght (Circuits- kinda) 37:38 [5] | |
| ahr:165 max:171 shoes: Asics Gel-Nimbus 9 |
| Did excerises i could remember from the last circuit class....but i was in a forest! The sprints from the class were changed into hill burst sprints which got very painful. Ankle strenghting, push ups, pull ups, crunches (legs up hill) sit ups, lunges, squats etc |
| Orienteering (Pacing) 1:14:11 [3]7.32 km (10:08 / km) +464m 7:42 / km | |
| ahr:143 max:173 shoes: Asics Gel-Nimbus 9 |
| Just pacing work on different types of terrain, forest run, slow walk and crawl. Also rough open, under growth up and down hill.. |
| Stretching (Dynamic) 15:00 [1] | |
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| Did some stretching in my back garden to loosen out. Calves have taken some punishment this week :) |
Friday Jan 4 |
| Running intervals (500m) 1:34:58 [4]18.08 km (5:15 / km) +356m 4:47 / km | |
| ahr:156 max:185 shoes: Asics Gel-Nimbus 9 |
| Did 500's with a 2min rest. Wasn't too sure how to work my watch completely, as can be seen with my intervals getting faster, i was going way after the beep!
Ran a bit of the way to curragh camp and started them. Next time, i'll jog to curragh camp and do them under the street lights there. No traffic!!
anyhow:
1st- 02.01
2nd- 01.54
3rd- 01.45
4th- 01.39
5th- 01.37 |
| Strenght (Core) 20:00 [4] | |
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| Stretching 5:00 [1] | |
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Thursday Jan 3 |
| Strenght (core) 10:00 [3] | |
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| Running long (NightO) 1:22:25 [4]16.98 km (4:51 / km) +187m 4:36 / km | |
| ahr:148 max:182 rhr:65 slept:10.0 weight:63kg shoes: Asics Gel-Nimbus 9 |
| Ran on curragh with kev. Twas crazy. Ran to lumville, from there to roundabouts, camp, donnolys and back to lumville. Then ran to braveheart, flagstaff, rollercoaster- on towards the tank hills. Ran jimmys loop once and ran home via motorway. Kev almost passed out on me.
It began to snow near the beginning but none the less it was a beautiful night to run across the plains. |
| Running warm up/down 2:00 [2]0.42 km (4:45 / km) +12m 4:09 / km | |
| ahr:131 max:150 shoes: Asics Gel-Nimbus 9 |
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Wednesday Jan 2 |
| Running 23:34 [3]4.94 km (4:46 / km) +114m 4:17 / km | |
| ahr:147 max:161 rhr:62 slept:8.0 weight:61kg (rest day) shoes: Asics Gel-Nimbus 9 |
| The lumville loop. Ran it with Kev, just a relaxing run after the tough session yesterday. Took it handy. Beautiful cold night |
| Strenght (Core) 20:00 [2] | |
| (rest day) |
| Pull ups, push ups, sit ups, crunches, squats, lunges etc |
| Stretching 10:00 [1] | |
| (rest day) |
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Tuesday Jan 1 |
| Running long (12.75kg pack) 2:29:15 [4]26.39 km (5:39 / km) +774m 4:56 / km | |
| ahr:158 max:185 rhr:61 slept:6.0 weight:61kg shoes: Asics Gel-Nimbus 9 |
| I decided to hurt myself to bring in the new year. Set off from shea's apartment in trinity and ran up to the top of 3rock. I arrived early for the run so i ran on myself and ended up running on towards marly park, taking a wrong turn and ending up at whitechurch (where is this i ask, i couldn actually find it on a map). Ended up in rathfarn in pieces, that last hill almost took mw to town.... i had a 12.75kg pack so that probably added to my suffering :D Cold night with a nice horzontal stinging drizzle on top of 3rock. Garnam works a treat. |
Monday Dec 31 |
| Running 43:38 [3]8.8 km (4:57 / km) +280m 4:17 / km | |
| ahr:150 max:170 rhr:62 weight:61kg shoes: Asics Gel-Nimbus 9 |
| Tested out my new garman forerunner. Ran over to kevs and dragged his lazy ass out of bed. he was so unimpressed for the first km saying he had right to beat me with a shovel but he woke up after a bit. Ran out to lumville, over to jimmys hill route and home via the motorway. |