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Training Log Archive: ColmM

In the 7 days ending Sep 20, 2009:

activity # timemileskm+mload
  Running4 3:45:11 22.89(9:50) 36.84(6:07) 830647.0
  Cycling: Commute1 50:00 9.94(11.9/h) 16.0(19.2/h)150.0
  Rugby1 40:00160.0
  Orienteering1 24:13 3.11(7:48) 5.0(4:51)13 /13c100%121.1
  Strength and Conditioning2 15:0060.0
  Stretching / Rolling1 2:002.0
  Total6 5:56:24 35.94 57.84 83013 /13c100%1140.1

» now

Sunday Sep 20, 2009 #

Running 5:00 [2] 0.7 km (7:09 / km)
(injured) shoes: Asics Running shoes

Orienteering 24:13 [5] **** 5.0 km (4:51 / km)
spiked:13/13c (injured) shoes: Asics Running shoes

not great run...

few bad mistakes..

5- missed my turn- 30secs
6- missed my route and got confused- 15secs
7- missed optimal route- 1min
10- went long way- 1min
route choices- 30secs

total mistakes- 3.15mins

prob. would have preffered few more short legs and ISSOM symbols.. but it was very well planned with tough route choices and small things you had to notice i got caught out far too much!!

Spiked everything and was good around control area.. but so many mistakes early on and in middle of legs


Running 10:00 [2] 1.5 km (6:40 / km)
(injured) shoes: Asics Running shoes

cool down... and running for filming by FinnVG

Saturday Sep 19, 2009 #

Running 8:21 [2] 1.33 km (6:17 / km)
(injured) shoes: Asics Running shoes

Running 8:01 [1] 1.14 km (7:02 / km)
(injured) shoes: Asics Running shoes

with stephen..

Running 19:30 [5] 4.5 km (4:20 / km) +30m 4:12 / km
(injured) shoes: Asics Running shoes

with stephen, bill, other colm and shane (i think is his name)

again 4.5km pace run
3x 1.5km loops

lap1- 6.15
lap2- 6.30
lap3- 6.45

1st Bill, 2nd Stephen, 3rd me, 4th shane, 5th colm(other)
starting to really like this cross country stuff!!
i picked up the pace on lap1 as they were going quite slow.. again though i faded and bill was very consistent prob. around 18.45, stephen passed me on lap 2 but i started to catch up on lap 3 as he faded prob. around 19.20
great craic.. similar time to last week though

Running 7:43 [1] 1.13 km (6:50 / km)
(injured) shoes: Asics Running shoes

cool down with all the lads

Friday Sep 18, 2009 #

(injured) (rest day)

rest day after fair bit of running.. will prob do strength or exercises later

Thursday Sep 17, 2009 #


with rathfarnham tonight...

Running 11:45 [3] 2.16 km (5:26 / km)
(injured) shoes: Asics Running shoes

quite fast as i was late

Running 11:14 [2] 1.64 km (6:51 / km)
(injured) shoes: Asics Running shoes

warm up with guy called stephen.. again mainly to find out what the 2km route actually was

Running 15:12 [5] 4.0 km (3:48 / km)
(injured) shoes: Asics Running shoes

2km intervals
with rathfarnham in bushy park

2 laps
lap 1 stephen leads i tuck in and follow, lap 2 opposite

lap1- 7.44
lap2- 7.30

was surprised i was going faster cos felt better on lap 2 after kind of struggling 1st lap.. so presumed i was going slower.. stephen also junior in 4th year in terenure

happy cos i felt this really told me i could do 5km in sub 19.00

Running 31:52 [2] 4.22 km (7:33 / km)
(injured) shoes: Asics Running shoes

did cool down round bushy with stephen then cool down on way home too so quite long

Wednesday Sep 16, 2009 #


was supposed to have rugby match for cobras(mess team) against 4th years but none of the coaches organised it!!

anyway still going for long run tonight

Stretching / Rolling 2:00 [1]
(injured) shoes: Asics Running shoes

jus before run

Running 1:36:33 [3] 14.52 km (6:39 / km) +800m 5:13 / km
(injured) shoes: Asics Running shoes

long run with lads on 3roc.

Roar, Conor, Ger B, Shane E, Kevin O'R... big enough
jus chatting havin a laugh..
fell bit behind on uphills.. don't quite have full leg strength back.. didn't mind though wanted to go slow.. was able to speed up and catch up quickly on the less steep hills.

Conor and I fell behind towards end.. not tired just chatting at a slower pace.
was good craic.. i was a little low on energy towards end- not enough food in system

Tuesday Sep 15, 2009 #

Cycling: Commute 50:00 [3] 16.0 km (19.2 kph)
(injured) shoes: Asics Running shoes

cycle to and back from physio.. fast on way there- thought i was late
but really slow on way back as legs were tired from exercises

Strength and Conditioning 10:00 [4]

with physio


Was feeling tired after physio today.. so didn't go to rathfarnham like planned.. pity.. missed 2km intervals i think sounded sick!!

Monday Sep 14, 2009 #

Rugby 40:00 [4]
(injured) (rest day) shoes: Asics Running shoes

again tip rugby in games... around 1hr but i reckon only 40mins actual training
I dominated.. scoring 4 tries and setting up 2 :)

Strength and Conditioning 5:00 [4]
(injured) (rest day)

30 push ups as team punishment and some tough exercises for so called warm up

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