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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Sep 27, 2009:

activity # timemileskm+mload
  Running6 2:53:40 20.34(8:32) 32.73(5:18) 300536.4
  Orienteering1 45:17 3.39(13:22) 5.45(8:19) 15012 /17c70%135.9
  Rugby1 45:00180.0
  Strength and Conditioning3 25:0090.0
  Cycling: Commute1 12:54 3.83(17.8/h) 6.17(28.7/h) 2025.8
  Stretching / Rolling1 5:005.0
  Total6 5:06:51 27.56 44.35 47012 /17c70%973.1

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Sunday Sep 27, 2009 #

Running 5:00 [2] 0.7 km (7:09 / km) +50m 5:16 / km
(injured) shoes: VJ falcon O' Shoes

Orienteering 45:17 [3] **** 5.45 km (8:19 / km) +150m 7:18 / km
spiked:12/17c (injured) shoes: VJ falcon O' Shoes

testin out ankle on green course.. pretty good wasn't really willing to run on downhill though.. and it's definately still there

Course Length- 4.9km 17c

3) bout 20m away and couldnt see it + hesitant- 1min
4) at crag just too high- 1min
12) followed tapes on yellow ended up too far left- 1.30mins
13) stopped good bit short bit hesitant- 1min
16) just missed- 30secs

i kinda rounded those up so..
mistakes- 3/4mins

happy wit running generally considering slow in parts due to ankle, and map reading.. relocating well and using good attackpoints towards end of course.. o ye won by 13mins :) did i forget to mention that :)

only intensity 3 cos didn't really try

Running 3:00 [1] 0.5 km (6:00 / km)
(injured) shoes: VJ falcon O' Shoes

cool down after

Strength and Conditioning 10:00 [3]
(injured)

.. ankle

after todays race.. i know i have to do lots of exercises to be even remotely better for weekend.. so palnnin on doin 2 a day.. but not gonna get annoyed or try make up for them if i don't do some.. or even if i dont do any.. i know i'm busy at the moment..

Too much stuff to do!! and i amn't doin much of my homework.. so thats getting priority ahead of my exercises.. of course training is still 1st though :) (i'm kinda serious bout that)

Saturday Sep 26, 2009 #

Running 6:06 [2] 0.94 km (6:29 / km)
(injured) shoes: Asics Running shoes

Running 20:06 [5] 4.66 km (4:19 / km) +50m 4:06 / km
(injured) shoes: Asics Running shoes

20mins pace run

did 3 loops of 1500m and small bit extra

Lap1- 6.12
Lap2- 6.28
Lap3- 6.28

4.5km time- 19.08
improvement on last 2 weeks (19.30 both times)
gettin fitter!! more consistent

5 of us running- me, Bill, Colm F, Mark and Daniel (not sure of last 2 names) good race.. Mark and Colm F only doin 18mins, Daniel only doin 2 laps, me and Bill doin 20mins
Me and Bill started together little ahead then he really pulled away.. posting a lap1 of 5.54 lap2 5.57 lap3 6.17 4.5km- 18.08.. wow actually thats good!! 1minute ahead of me!! give it a couple of weeks he's mine :)

anyway.. i was chasin him and the others stayed within 10 secs of me on lap1 then i started to lose them on lap2 and maybe round 40 secs faster after 3 laps

1st Bill, 2nd Me, 3rd Colm F, 4th Mark, 5th Daniel
big improvement by Colm F and Bill destroyed his last week time.. he's definately gettin fitter.. no Stephen today though.. ??

Running 6:52 [1] 0.94 km (7:18 / km)
(injured) shoes: Asics Running shoes

cool down with lads

Stretching / Rolling 5:00 [1]
(injured)

afterwards

Friday Sep 25, 2009 #

Note
(injured) (rest day)

rest day today..
hadn't really planned on yesterday being a rest day but when i got down to rathfarnham coach said to just go for easy run.. so what can you do

if thursdays are always gonna be easy might do hill intervals in the school grounds those evenings

Thursday Sep 24, 2009 #

Note
(injured) (rest day)

to rathfarnham tonight

Strength and Conditioning 10:00 [4]
(injured) (rest day) shoes: Asics Running shoes

me and bill supposed to do 45 min jog.. we did these plymetrics things which we thought were a warm up and stretches.. turned out to be much more.. only did round 10mins before we realised

Running (recovery) 35:43 [2] 5.89 km (6:04 / km)
(injured) (rest day) shoes: Asics Running shoes

slow recovery run after race with bill even though he wasn't racing yesterday.. jus chattin

decided i'm pretty happy with position yesterday even though Ben beat me by round 2.30mins.. hes jus faster and stronger
i've got another year in me anyway

Wednesday Sep 23, 2009 #

Running 40:00 [2] 6.0 km (6:40 / km)
(injured) shoes: Asics Running shoes

with Ben Mangen... was there for ages cos' i arrived at 12.15 thinkin my race would be at around 1.30 as the races began at 1. started gettin hungry as i hadn't eaten lunch because of the race. finally my race started at 3 o'clock!!

Running 20:34 [5] 4.5 km (4:34 / km) +200m 3:44 / km
(injured) shoes: Asics Running shoes

tough race!! top guys really fast and they didn't really slow..

Ben won his race and said the lads in his race had been quite slow but consistent and he pulled away towards end

happy with time.. but not neccesarily with place.. think i was 14th

1 guy really stole the show.. legged it at start with big lead after gradual climb then just kept opening it up

Cycling: Commute 12:54 [2] 6.17 km (28.7 kph) +20m
(injured) shoes: Asics Running shoes

cycle home

Tuesday Sep 22, 2009 #

Running 3:00 [1] 0.5 km (6:00 / km)
(injured) shoes: Asics Running shoes

Running 23:19 [5] 6.0 km (3:53 / km)
(injured) shoes: Asics Running shoes

2km intervals x3
2min rests

Lap1- 7.35
Lap2- 7.48
Lap3- 7.56

little slower than last week.. legs felt bit heavier
also bigger group and Lap1 quite fast so

Mike Long running too i was just ahead then just behind then good bit back from him on last

just amn't fit enough to be that consistent but give it a couple of weeks

Note
(injured)

dunno if i will make Scarr this weekend- my mums in sligo.. :(

meh.. i'll just try and bum a lift off someone
i kinda need to go to test ankle out before NIOC.. i can tell it ain't better- can still feel it.. it ain't bad but i'm not willing to go over it.. will probably do Green course though

Monday Sep 21, 2009 #

Running 5:00 [1] 0.6 km (8:20 / km)
(injured) shoes: Asics Running shoes

joggin around messin with rugby ball

Strength and Conditioning 5:00 [4]
(injured) shoes: Asics Running shoes

did about 70 press ups in total... kept makin us do them as rest in between intervals..
this was a so-called warm up

Running 5:00 [5] 1.5 km (3:20 / km)
(injured) shoes: Asics Running shoes

intervals as warm up.. did loads of sprints

Rugby 45:00 [4]
(injured) shoes: Asics Running shoes

so much running...

played weird game and then tip.. scored 1 try and made 2 others
we lost 4-3..
so i was involved in all 3 of our tries :)

did about 1hr.. i reckon 45.00mins trainin

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