Training Archive: cnocIn the 7 days ending 2008-01-20:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| M | T | W | H | F | S | S | ||||||||||||
Sunday Jan 20 | ||
| Running warm up/down 1:00:00 [2]6 km (10:00 / km) | |
| shoes: Asics Gel-Nimbus 9 | ||
| warming up jogging around the horrible steep course | ||
| Running race (Leinster Mens Senior CCC) 34:12 [4]10 km (3:25 / km) vdot: 62.4 | |
| shoes: Falcons | ||
| my garmin died about 200m into the race so i'v no hr data or anything. Came 54th of 108 starters. Tough course, one big slow climb. I ran hard but i didn push myself...... my head was a mess the whole way around, i was too distracted. Beaten by Eoin Bret by 30sec, he got his revenge from curragh last week. Thats the cross country sesion over.... bring on the O. | ||
Saturday Jan 19 | ||
| Note | |
| (rest day) | ||
| Resting up today, Leinster Cross Country Champs tomorrow. Should be tough. | ||
| Mental | |
| A 3hr lecture on speed orienteering giving by GEN (Tero and Ondrej). Seemed to be longer than 3 hours, some interesting points | ||
| Running intervals 20:00 [4]0.3 km (1:06:40 / km) | |
| shoes: Asics Gel-Nimbus 9 | ||
| A series of obsticals races in the hall after the lecture, CNOC training. O'Boyles V Shorts. Twas great fun.... at first Ciaomh was seen as a disadvantage, that was until Roar got stuck below a chair, all 6'4" of him compained to the skinny 3'0" of ciomh. :D GEN members looked on in shock | ||
Friday Jan 18 | ||
| Orienteering 1:10:00 [1]6 km (11:40 / km) | |
| shoes: Asics Gel-Nimbus 9 | ||
| Checking control sites in UCD for the IJS sprinto next week- many were horribly not possible | ||
| Swimming 30:00 [3] | |
| Went swimming in the hope of relaxing my legs abit. Water fitness is zero so i'm impressed i swam for that long. Shoulders are in bit and goggles are leeky. But my body is relaxed | ||
| Running 25:51 [3]6.24 km (4:09 / km) | |
| shoes: Asics Gel-Nimbus 9 | ||
| Ran home from curragh pool, i had a bounce in my step..... now that i'm home, my legs are beginning to feel a bit sore. | ||
Thursday Jan 17 | ||
| Running long 1:15:22 [2]12.03 km (6:16 / km) +327m 5:31 / km | |
| ahr:130 max:156 rhr:66 slept:8.0 weight:61kg shoes: Asics Gel-Nimbus 9 | ||
| Long ish run with Alan (he's training for cadets). Out green road, out back of tank hills, up rollercoaster, from there, back on main road to donnollys hollow (firing on ranges). Up to camp, and home the main road going by the roundabouts.
Took it nice and handy but my legs still feel very heavy | ||
| Circuits 1:20:21 [4] | |
| ahr:122 max:160 | ||
| Wore an old pair of extremely well worn runners, i really felt it on my shins. Didn't go as hard as usual, feel ok.... Still, tired and drousy. I think i'll take it easy next week. | ||
Wednesday Jan 16 | ||
| Running warm up/down 12:51 [2]1.64 km (7:50 / km) | |
| ahr:128 max:165 shoes: Asics Gel-Nimbus 9 | ||
| Ran a few laps warm up will Al before intervals | ||
| Running intervals ((200x4)x2) 19:12 [4]3.62 km (5:18 / km) | |
| ahr:145 max:184 shoes: Asics Gel-Nimbus 9 | ||
| Intervals on the track with the AC. Grass was wet and i had no spikes but still times are extremely slow. My legs felt worryingly heavy.
(200x4)x2 with 600 rest between sets set1 1- 33 2- 35 3- 37 4- 31 set2 1- 33 2- 35 3- 40 (this one is really worrying) 4- 34 | ||
| Running 10:00 [3]1.91 km (5:14 / km) | |
| ahr:137 max:163 shoes: Asics Gel-Nimbus 9 | ||
| Took it handy. Just jogged a few laps waiting for my sister to finish up so i could get a lift home | ||
Tuesday Jan 15 | ||
| Orienteering race (Nighto) 33:08 [4]*** 6.99 km (4:44 / km) +180m 4:12 / km | |
| ahr:168 max:181 spiked:9/14c shoes: Asics Gel-Nimbus 9 | ||
| It was kinda funny how bad my navagation was. The actual course lenght was 5.2km. Uploaded my route to google earth and just laughed at some of my mistakes. I really enjoyed it- i get to take my revenge next weekend with the IJS sprinto | ||
| Note | |
| I'm ashamed to say i never did my intervals tonight night. I have no excuse what so ever..... 2mo will be fun i'm sure | ||
Monday Jan 14 | ||
| Running 42:46 [3]8.21 km (5:13 / km) | |
| ahr:139 max:176 (rest day) shoes: Asics Gel-Nimbus 9 | ||
| Just a recovery run before circuits tonight. Legs felt fine after yesterday.
Ran to camp and back via the green road, took in handy | ||
| Circuits 1:08:18 [4] | |
| ahr:140 max:185 shoes: Asics Gel-Nimbus 9 | ||
| Session seemed easier than usual. I think Thursday is the "grind" day! It kinda speeded up at the end but only just . . . . . . . . . | ||