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Training Log Archive: ColmM

In the 7 days ending Nov 14, 2010:

activity # timemileskm+mload
  Running6 3:13:20 23.51(8:13) 37.84(5:07) 734482.3
  Strength and Conditioning6 1:00:00180.0
  Orienteering1 50:10 4.07(12:20) 6.55(7:40) 296200.7
  Cycling: Commute1 40:00120.0
  Total12 5:43:30 27.58 44.39 1030983.0

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Sunday Nov 14, 2010 #


Stupid Dublin Transfer people! I didn't want to run their race anyway! Nope, no, that's a lie...
I'll make up for it by running the Long and the Medium in Hell Fire.


And for all who were wondering, I decided clearly in my head that I wasn't doing the medium as well, even if I may have announced so due to the gammyness.
12 PM

Running warm up/down 17:40 [1] 2.53 km (6:59 / km) +141m 5:28 / km
shoes: Inov8 X-Talons

very shitty thing before, but a nice longish 16mins with Hugh afterwards.

Orienteering 50:10 [4] 6.55 km (7:40 / km) +296m 6:15 / km
shoes: Inov8 X-Talons

Ran well in bits, but it wasn't that nice, gam in lots of places, similar to the thing i had planned here not that long ago :L
Started grand little off on 2, didn't trust the forest to be as runnable as it was so I went slightly high, but good conflicting route to Laurence. M\ybe lost 20secs or so. Grand through the slightly trickier ones (I mean slightly!), and was actually in the lead after 6, after winning that control, even though my legs didn't feel right on that track part, and I didn't do much in the way of pushing them. But 7.... *the disgust*. Shouldn't have gone straight and to be honest, would say I lost the guts of 2mins by doing so. It was sick hoe many thorns my quads were layered in after... Made a small mishap on 8, went through the forest (was now avoiding open at all costs!) but hit the slightly higher depression/re-entrant, again maybe 20secs or so. Track to 9, up the hill to 10, track to 11 and all the way along the track to 12, right to the corner (again with the avoidance of open)., but I think this control may have been slightly off? Anyways, 13 was a lot worse, and the control wasn't even amongst (I mean come on!?). Spent prob a little over 5mins searching before the eventual giving in. Grand through the rest, finished fast enough, but prob lost another 20/30 secs on 15 by hitting an unmarked lower open.
Felt a bit hard done by, but it obviously is a worthless event. I mean, take away legs 13 and 14 (because of people not finding 13) and I'd be 4th, in just behind Justin May and just ahead of Laurence. But hey, they reacted quicker.
11 PM

Strength and Conditioning 10:00 [3]

Saturday Nov 13, 2010 #

2 PM

Cycling: Commute 40:00 [3]

Laurence and Jonny were on the bus and were about a metre from my face but while they spotted me, I missed them.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talons

Jog of the loop before and a tad bit after..

Running 26:59 [4] 5.32 km (5:04 / km) +200m 4:16 / km
shoes: Inov8 X-Talons

More of a pace run of the Time Trial loop instead of what was more of an actual race 3 weeks ago. Although a race'll probably be the usual for future, at least more likely.
Anyway, myself and Laurence decided to run together swapping the lead, and it did considerably reduce the effort. Not that we were running too hard anyway. And, Jonny doing 3 was just hovering behind us. LAurence had to drop out on the last one after he hit his knee. So, I knew I had to push a tad harder, which was grand.
Times: 650, 650, 645, 635. All approximate.
11 PM

Strength and Conditioning 10:00 [3]

Friday Nov 12, 2010 #

(rest day)

11 PM

Strength and Conditioning 10:00 [3]

Thursday Nov 11, 2010 #

5 PM

Running 20:00 [5] 3.22 km (6:13 / km) +240m 4:31 / km
shoes: Asics Running shoes

Hill Reps x12
More fluxuating times than in the past. Happy though, might've done 15, but the legs were tired. Keep 'em ticking over.
Now, a well deserved rest tomorrow after hitting my PB (i presume) of 15 days running in a row.
11 PM

Strength and Conditioning 10:00 [3]

Wednesday Nov 10, 2010 #

9 PM

Running 33:36 [3] 7.69 km (4:22 / km)
shoes: Asics Running shoes

bit faster than the usual just cos' was kinda in a rush... for no apparent reason.
Didn't do the usual 3rock thing as I've had this weird rash type thing on my neck, which seems to get worse every time I run in the cold.. so obviously up on top of 3rock on a chilly enough day wouldn't have done a whole pile of good. So yeah, been wearing a buff the last couple of nights.

And also, this is my 14th day running in a row. :) Will most likely be doing tomorrow's session too, making it 16 and a new PB i think, as i usually take a rest day in the week.
11 PM

Strength and Conditioning 10:00 [3]

Tuesday Nov 9, 2010 #

6 PM

Running warm up/down 38:41 [1] 7.02 km (5:31 / km)
shoes: Asics Running shoes

Over and back, was early so a little warm up there and the recoveries

Running 4:49 [5] 1.8 km (2:41 / km)
shoes: Asics Running shoes

6x300m with approx. 200m recovery jog.
Times: 51, 50, 48, 50, 45, 44
Only 300's today as everyone is running on Sunday. Question marks over my race for similar reasons to c.hill's
So ran the last couple pretty fast as the other 4 hadn't been at all strenuous.

Monday Nov 8, 2010 #

9 PM

Running 41:35 [2] 8.76 km (4:45 / km) +153m 4:22 / km
shoes: Asics Running shoes

nice jog around
11 PM

Strength and Conditioning 10:00 [3]

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