Training Log Archive: ColmMIn the 7 days ending Oct 4, 2009:
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Sunday Oct 4, 2009 #
Orienteering 47:20 [5] **** 6.0 km (7:53 / km)
spiked:14/16c (injured) shoes: VJ falcon O' Shoes
lost round 12/13mins on those 2!! otherwise spiked everything running well
maybe lost 1min from tiny things otherwise
Running 10:00 [1] 1.5 km (6:40 / km)
(injured) shoes: VJ falcon O' Shoes
Saturday Oct 3, 2009 #
Orienteering race 1:31:37 [4] *** 9.96 km (9:12 / km)
spiked:13/18c (injured) shoes: VJ falcon O' Shoes
going well lost bout 14mins on 8 and then got tired cos' of all the wandering i did at 8!! reckon that mistake alone lost me round 20mins cos i had mistakes cos i was tired
Running 20:00 [1] 3.0 km (6:40 / km)
(injured) shoes: VJ falcon O' Shoes
Friday Oct 2, 2009 #
Note
(injured) (rest day)
Thursday Oct 1, 2009 #
Note
(injured)
yesterday didn't exactly go accordin to plan didn't do exercises or go for jog :(
Running 30:20 [2] 5.3 km (5:43 / km)
(injured) shoes: Asics Running shoes
we were supposed to do 10mins slow 10 quick enough then 10 slow again but we r both racing at wkend and were feelin bit sluggish so jus went slow
Stretching / Rolling 5:00 [3]
(injured) shoes: Asics Running shoes
Wednesday Sep 30, 2009 #
Note
(injured) (rest day)
Tuesday Sep 29, 2009 #
Running 5:10 [3] 1.0 km (5:10 / km)
(injured) shoes: Asics Running shoes
Running 23:23 [5] 6.0 km (3:54 / km)
(injured) shoes: Asics Running shoes
90secs rest
Times:
Lap1- 7.47
Lap2- 7.50
Lap3- 7.46
i think course slightly longer than last 2 weeks
Happy with this very consistent.. good few running i(U18) was doin 3 intervals with Bill(U19), Jack(U18) and Gerard(U20).. Colm F(U17) did 2 with couple others
Lap 1 Colm F lead i was little behind.. maybe 5-10 secs
Lap 2 bit slow early on so i went in front and i was a bit slower so others must have been good bit.
Lap 3 Jack and Bill legged it i coudn't keep up they did 7.10!! i felt was running much faster but not really.. Gerard way back
They all doin rathfarnham 5km road race on sunday.. i want to run!! but i'm up north so..
Sounds like real good fun though + i want to see what my 5km time is.. might do it myself in couple of weeks
Running 6:30 [2] 0.94 km (6:55 / km)
(injured) shoes: Asics Running shoes
Stretching / Rolling 10:00 [1]
(injured) shoes: Asics Running shoes
Strength and Conditioning (Program1) 15:00 [3]
(injured)
Monday Sep 28, 2009 #
Rugby 15:00 [3]
(injured) (rest day) shoes: white runners/ shoes
round about 15mins running or training... a lot of line out stuff today it was kinda serious.. meh we still messed + had fun.. did a leap frog race in teams of 3 the length of rugby pitch.. bloody tiring!!
Strength and Conditioning (Program 1) 15:00 [4]
(injured) (rest day)
good start to week in terms of exercises.. fully motivated
1x 30secs- calf stretch (each leg)
3x 20reps- squats as low as possible
1x 60secs- lean against wall + alternating feet lift toes high as possible
1x 60secs- lean against wall + alternating feet lift outside of foot
3x 10reps- single leg squats as low as possible (each leg)
3x 10reps- 1 foot, on ball of foot on edge of step- go up & down (each leg)
3x 10reps- lunges quick- stepping back each time (each leg)
tough enough after good bit of running around during rugby
Strength and Conditioning (Program 2) 5:00 [3]
(injured) (rest day)
3x 10reps- squat and leap-frogging forward
3x 10reps- squat on leg and hop forward (each leg)
1x 3laps- 2 items on ground bout 75cm apart- hop in figure of 8 (each leg)
Do both programs once a day at least for this week.. only told to do them 1 a day revolving but extras wont do harm.. and i havent done them in a while so
Probably wont be explaining these again just gonna say program 1 and program 2.. so if you wanna see them look now
AND i got all my homework done.. 4 page speech for english!! it's really good too if i may say so myself.. so i'm happy with myself
will try keep up good work but could be harder with rathfarnham 2moro.. i have just set myself a challenge!!