Training Archive: cnocIn the 7 days ending 2008-01-13:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jan 13 | ||
| Running race (Kildare CC Mens Senior) 40:17 [5]10.2 km (3:57 / km) +208m 3:35 / km | |
| ahr:182 max:188 shoes: Falcons | ||
| Kildare Cross Country Mens Senior Championships.
Held across from lumville on rabbit hill. Ran anti clockwise, with a stretch up the old hill interval section. Tough but not too bad. I had sone Naas guy on my shoulder the whole way, i was messing with his head, jumping from one side of the track to the other, he expected me to do all the work! He eventually got pissed off and gave out to me, i was laughing at him the entire way around. I finished 5th in the end so meh i didn really mind. The 2nd place irish cc guy U23 won it in 37ish and paul robinson was 38ish in 2nd. 3rd and 4th were less than 10sec ahead of me. | ||
Saturday Jan 12 | ||
| Strenght 35:00 [3] | |
| (rest day) | ||
| core | ||
Friday Jan 11 | ||
| Cycling 50:06 [3]21 km (2:23 / km) +152m 2:18 / km | |
| ahr:141 max:169 shoes: Asics | ||
| Cycled out to curragh down green road, then went threw the valley between braveheart and bunhill and cycled the loop backwords... took a wrong turn and ended up out past Kilcullen, came home via curragh camp | ||
| Running 54:14 [3]11.23 km (4:50 / km) +201m 4:26 / km | |
| ahr:147 max:167 shoes: Asics Gel-Nimbus 9 | ||
| Took it easy- ran out green road with kev, he broke off home, while i ran to athgarvan and around the camp before picking up the pace on the way home | ||
| Circuits 35:00 [4] | |
| shoes: Asics | ||
| Just got a bit done, killing time before the run | ||
Thursday Jan 10 | ||
| Cycling warm up/down 51:15 [3]15.97 km (3:13 / km) +152m 3:04 / km | |
| ahr:137 max:171 rhr:69 slept:7.0 weight:61kg shoes: Asics | ||
| Intended to cycle to circuits as a warm up..... i got the time wrong so i cycled home around the curragh and got a lift over to the circuits after a hot choc to get some warmth into me- twas so so cold | ||
| Circuits 1:07:58 [5] | |
| ahr:144 max:178 shoes: Asics Gel-Nimbus 9 | ||
| Really tough session. I went hell for leather the whole way.... Different set up.... stations were in the middle of the floor instead of against the walls. Class started off really fast!! And i kinda just kept up the pace. | ||
| Note | |
| Edds training is weird- i still have loads of energy but i'm tired.... And i haven done a complete beast of a training session in what seems like years.... i'll resist the temptation to cycle to kerry and run up carrauntoohil. . . . . . .! I need to hurt myself | ||
Wednesday Jan 9 | ||
| Running intervals ((200x3)x2) 51:24 [4]9.66 km (5:19 / km) +408m 4:24 / km | |
| ahr:143 max:185 slept:11.0 shoes: Asics Gel-Nimbus 9 | ||
| Did two sets of 200X3 with 600m recovery between each set.
Did a warm up as far as curragh camp then started the intervals. Then jogged home via lumville. Set1 1-0.35 2-0.38 3-0.34 Set2 1-0.30 2-0.37 3-0.39 | ||
Tuesday Jan 8 | ||
| Strenght 21:30 [3] | |
| Cycling tempo (Colm -V- The Elements) 55:31 [4]22.72 km (2:27 / km) +172m 2:21 / km | |
| ahr:149 max:173 rhr:65 slept:7.0 weight:61kg shoes: Asics | ||
| Cycled out to curragh (green road), from there bunhill direction, cycled around curragh into kildare. Then leaving kildare i headed for the race course and home going past the school.
It lashed rain/hail non stop. As far as kildare the wind seemed to always in my face making every rotation a nightmare or else trying to blow me off the road or infront of a mowag or other large "contact=death" vehicle! Coming along by the race course i was pedaling hard in the hope that some blood might on the off chance go down to my frozen feet (i can't remember if it was after or before been drowned [if it was possible] by a truck)..... Good fun anyways- still buzzen :D | ||
| Running 26:25 [3]5.05 km (5:14 / km) +128m 4:39 / km | |
| ahr:145 max:160 shoes: Asics Gel-Nimbus 9 | ||
| The buzz promptly stopped when i reached lumville and rounded the corner. Wind, hail, rain and a bit of snow (the horizontal stuff). Twas nasty stuff. Everything was numb, especially the side of my face that the wind was lashing into!
I quote from Met Eireann: "Further rain this afternoon, heaviest and most persistent in parts of Leinster, with thunder in places. Scattered wintry showers following. Highest temperatures -1 to 6 degrees in a strengthening southwesterly wind. Becoming extremely windy and stormy later this evening and tonight, with gusts between 100 and 150 km/hr." (Even a broke clock is right twice a day!) The only reason i'm out in this crap- Irish Champs Irish Champs Irish Champs. . . . | ||
| C • that's the attitude!!! 2 | ||
| Stretching 10:00 [1] | |
Monday Jan 7 | ||
| Cycling 47:29 [4]18.05 km (2:38 / km) +152m 2:31 / km | |
| ahr:144 max:174 shoes: Asics | ||
| Cycled out the green road, around to bunhill, up past john diagnin and along the straight road to curragh camp. From there cycled around the camp. Nothing to serious just a wake up ride. | ||
| Circuits 56:54 [5] | |
| ahr:145 max:181 rhr:67 slept:5.0 weight:60.9kg shoes: Asics Gel-Nimbus 9 | ||
| I completely wasted myself. The class seemed a bit slow, probably cause it was the first session back since christmas...... but it still hurt to hell. | ||