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Training Log Archive: ColmM

In the 7 days ending Jun 15, 2009:

	activity	#	time	miles		km		+m				load
	Orienteering	4	4:21:15	22.78	(11:28)	36.66	(7:08)	650	49 /	66c	74%	943.4
	Running	4	43:27	4.07	(10:41)	6.55	(6:38)	20				81.9
	Total	5	5:04:42	26.85	(11:21)	43.21	(7:03)	670	49 /	66c	74%	1025.3
averages - sleep:65 rhr:65

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Monday Jun 15, 2009 #

Note
rhr:65 (rest day)

another rest day after travelling and long week ahead in Italy!!

Hollywood BBQ tomorrow!!!

Sunday Jun 14, 2009 #

Orienteering 1:31:36 [3] *** 13.65 km (6:43 / km) +390m 5:52 / km
spiked:19/24c rhr:65 shoes: VJ falcon O' Shoes

6th leg.

had ok run good few small mistakes costing 1 min or 2.
prob. total mistakes 10mins!! poor...

running little slow but happy enough, lost places though.. not good
team finished 320th, 288th after me.

great result for team we were surprised

longest O' course i hav done ever, not toughest though..
11.3km long felt good through out

Saturday Jun 13, 2009 #

Event: Jukola 2009

Note
rhr:65 (rest day)

my run is actually sunday morn.

rest before race

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

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