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Training Log Archive: ColmM

In the 7 days ending Oct 30, 2010:

activity # timemileskm+mload
  Running5 2:14:01 17.23(7:47) 27.74(4:50) 445377.0
  Orienteering2 1:45:12 11.65(9:02) 18.75(5:37) 525376.6
  Cycling: Commute1 25:0050.0
  Total6 4:24:13 28.89 46.49 970803.6

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Saturday Oct 30, 2010 #

10 AM

Running warm up/down 15:30 [1] 2.75 km (5:38 / km) +40m 5:15 / km
shoes: Asics Running shoes

Running 11:17 [5] 3.0 km (3:46 / km) +60m 3:25 / km
shoes: Asics Running shoes

3km Time Trial X-Country Loop... with Rathfarnham
Not great conditions, very slippery all round, but a nice hill at the end of the laps. Also, ran by myself as I slept in, and the others had all finished when I arrived.. so, all in all, could have been faster, and it should be faster, but for a proper 3km I reckon I've about a minute on this. I hope..

Friday Oct 29, 2010 #

12 PM

Running 36:17 [2] 6.94 km (5:14 / km) +105m 4:52 / km
shoes: Asics Running shoes

Very easy, nice slow jog. Just around the park. Stretch the legs, they're not at their freshest recently, but it's a better time of the year for them to be that way too.

Thursday Oct 28, 2010 #

10 AM

Running 18:39 [5] 3.72 km (5:01 / km) +240m 3:47 / km
shoes: Asics Running shoes

Hill Reps x12, again usual thing: jog back as rest.
Legs were very tired again, they were struggling from about 4 which is unusual. But, rather contradictorily, the times were extremely more consistent and faster too. The only break from the 31-32 mark being the last one.
Times: 31, 32, 32, 32, 32, 32, 31, 31, 31, 31, 31, 30

Wednesday Oct 27, 2010 #

Note
(rest day)

busy day.. will run on friday instead of a rest.

Tuesday Oct 26, 2010 #

6 PM

Running warm up/down 28:33 [1] 5.04 km (5:40 / km)
shoes: Asics Running shoes

jog over and then back with Mike while he was on the bike

Running intervals 21:45 [5] 6.0 km (3:38 / km)
shoes: Asics Running shoes

6x1km's with 90secs rest. But it was more like 2mins, as the rest started at last finisher out of the juniors.
Felt dead, not like lactic acid, just lacked any energy. Got a little enthusiastic on no.2, kind of hoped that if i picked it up it'd stretch the legs a bit more. But no, didn't help. The 5th was a real struggle and was quite unenthusiastic. But they'll be alright.
Times: 338, 329, 336, 338, 343, 337

Monday Oct 25, 2010 #

10 AM

Orienteering 1:14:42 [3] *** 11.65 km (6:25 / km) +475m 5:20 / km
shoes: Inov8 X-Talons

O' Course I planned on Massey's (which was nice) and Hellfire (which wasn't so nice). Ran around with Colm, Roar and Conor as Regina did her own thing. Ran grand, some controls in green, very very green.
Sportstracks made the distance a lot longer than I had expected.

Sunday Oct 24, 2010 #

9 AM

Running warm up/down 2:00 [1] 0.29 km (7:00 / km)
shoes: Asics Running shoes

Orienteering intervals (Sprint-O) 30:30 [5] **** 7.1 km (4:18 / km) +50m 4:09 / km
shoes: Asics Running shoes

Cool Sprint-O intervals planned by Laurence. Jonathan, myself, Ruairi, and Conor ran them too.
Course1. Tried to go straight to 8, but it's not doable here. Ruairi and Conor unluckily tried to go left to 9, before correcting. And Laurence went straight and got stuck behind greens on the 10th. I also went by myself to 2, when the others went right.
Course2. Lead for most of this after Ruairi ran into a lampost on the way to no.3. Interestingly diff. routes to 1. And a bad route by me to the last meant I should've been beaten but Ruairi messed up the control.
Course3. Lead after no. 5 in this, when everyone got a small bit confused. Different routes to 8, ended up similar. But i Ruairi went in front when I got baffled to no.11. I went ahead to the last but punched the wrong corner :L
Course4. This one was insane. Laurence lead from start to finish. But it was very complex and a lot of following went on here.
Course5. This one was a lot more like a real sprint-o but involved a lot more running because of this. Ruairi got the first one right as me and Conor tried to figure the area out. I went ahead with a better route to 2. All but Laurence went the same way to 5 and the navigation wasn't to bad from here on in.

5 cool courses! Well planned, mixing complex detail with lots of long routes. Good fun!

Cycling: Commute 25:00 [2]

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