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Training Log Archive: ColmM

In the 7 days ending Jun 12, 2009:

	activity	#	time	miles		km		+m				load
	Orienteering	3	2:49:39	14.3	(11:52)	23.01	(7:22)	260	30 /	42c	71%	668.6
	Running	5	1:43:02	9.82	(10:30)	15.8	(6:31)	73				306.4
	Strength and Conditioning	1	51:40									103.3
	Cycling: Commute	1	46:00	9.9	(12.9/h)	15.94	(20.8/h)	100				138.0
	Total	6	6:10:21	34.02		54.75		433	30 /	42c	71%	1216.4
averages - sleep:65 rhr:65

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Friday Jun 12, 2009 #

Running 26:27 [2] 4.35 km (6:05 / km) +20m 5:57 / km
rhr:65 shoes: VJ falcon O' Shoes

ankle fine now completely better just a little swolen

jog arond jukola area just going for a wander

Thursday Jun 11, 2009 #

Event: Forssa Games

Running 7:00 [2] 1.0 km (7:00 / km)
rhr:65 slept:65.0 shoes: VJ falcon O' Shoes

ankle pretty good.
warm up before race

Orienteering race 45:21 [4] *** 5.68 km (7:59 / km) +110m 7:17 / km
ahr:156 max:187 spiked:4/8c rhr:65 shoes: VJ falcon O' Shoes

ankle was fine no effect

had really good run except no. 4 & 5 where i had 2 huge mistakes.these cost me around 20mins. i just found the navigation really tricky in the green areas and wasnt used to the terrain.

i also had a mistake on no.1 that cost me about 1min and a slight miss on no.7 approx. 20secs

running quite well though. happy enough as it was my first real course in a scandanavian or nordic region. and i could see what i had to work on for jukola on sat/sun

Wednesday Jun 10, 2009 #

Running 5:00 [1] 0.5 km (10:00 / km)
rhr:65 (injured) shoes: VJ falcon O' Shoes

went for piss in woods and went over my ankle really badly.
pain was really bad but i couldnt stop laughing at myself.

i heard a huge crack?! not good... but i was able to walk and 5 mins later jog too.

What a start to my Finnish O' Tour!!!

Orienteering 1:07:09 [3] *** 6.83 km (9:50 / km) +100m 9:10 / km
ahr:137 max:164 spiked:8/10c rhr:65 (injured) shoes: VJ falcon O' Shoes

5km course near forssa in Finland for training for middle tomorrow

ankle not that bad. jogged and walked most of the course and ran a small bit towards end to test the ankle.

Map was a disgrace. there were green spots everywhere not on the map.

Tuesday Jun 9, 2009 #

Running 5:00 [2] 0.7 km (7:09 / km)
shoes: VJ Falcon O' Shoes

before race

Orienteering race 57:09 [5] ** 10.5 km (5:27 / km) +50m 5:19 / km
spiked:18/24c rhr:65 shoes: VJ Falcon O' Shoes

did mass start with conor and kev for the laugh. we were just behind him untill conor took bad route choice to 5 and we lost him. kev was about 20m ahead of me and i didn'y find 9 co it was hidden.. AGHH!!!! then same on 10 too well hidden for mran pretty well then but didnt see either of them again

couple of small mistakes later on too.
mistakes- 5mins
running- 2mins

Long - Splits

Monday Jun 8, 2009 #

Note
rhr:65 (rest day)

Curragh tomorrow and some strength and conditioning

Sunday Jun 7, 2009 #

Running 3:08 [2] 0.41 km (7:39 / km) +23m 5:58 / km
ahr:116 max:132 rhr:65 shoes: Asics Running shoes

warm up before run

Running tempo 52:41 [4] 8.24 km (6:24 / km)
ahr:157 max:173 rhr:65 shoes: Asics Running shoes

tempo run on 3roc, was gonna go to djouce but didn't hav the time...
felt pretty ok, was a little tired but not too bad. i found it quite hard to open up my stride again after uphills for some reason!?
but it worked out well and i felt quite good

Running 3:46 [2] 0.6 km (6:17 / km) +30m 5:01 / km
ahr:127 max:152 rhr:65 shoes: Asics Running shoes

cool down

hr quite high cos i didn't wait long after i finished

Saturday Jun 6, 2009 #

Cycling: Commute 46:00 [3] 15.94 km (20.8 kph) +100m
ahr:139 max:158 rhr:65 shoes: Asics Running shoes

cycle out to irishtown, to run with rathfarnham, but there was no-one there so i had to turn around and come back.

horrible weather it's depressing

Strength and Conditioning 51:40 [2]
ahr:85 max:137 rhr:65

medicine ball...
grand

Note
rhr:65

No running today thanks to RathfarnhamAC and ridiculously bad weather.

going for run on djouce tomorrow, not long though did that yesterday.
probably 1hr tempo, see how the speed is doing for jukola

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