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Training Log Archive: ColmM

In the 7 days ending Feb 28, 2011:

activity # timemileskm+mload
  Running6 3:14:10 23.04(8:26) 37.08(5:14) 172439.6
  Orienteering2 3:00:10 14.19(12:42) 22.84(7:53) 875837.8
  Cycling: Commute1 35:10105.5
  Strength and Conditioning2 20:0060.0
  Total9 7:09:30 37.23 59.92 10471442.9

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Monday Feb 28, 2011 #

9 PM

Running 38:02 [1] 6.51 km (5:51 / km) +31m 5:42 / km
shoes: Asics Running shoes

Trying to make my runs more purposeful. So, today is a recovery rather than the more usual slightly quicker run. Very easy.
11 PM

Strength and Conditioning 10:00 [3]

Sunday Feb 27, 2011 #

11 AM

Running warm up/down 6:10 [1] 0.9 km (6:50 / km) +31m 5:50 / km
shoes: Olway O' shoes

4mins prior, 2 after.

Orienteering 2:28:40 [5] ***** 17.5 km (8:30 / km) +875m 6:48 / km
shoes: Olway O' shoes

Long O' no.2.
I don't know what to say here, it was by no means a good run. Lost a lot on number 5.. a lot (will specify upon viewing splits), which is very tough mentally I feel as I had run the whole hill up to it, and it's a killer blow. Of course, it resulted in mistake after mistake after mistake for a little while.
At number 5 I went very low, it seemed quite far over, but the fact that I was in a re-entrant and the control was on flat was a bad sign.
To 6, I picked it up, ran well, thought I'd navigated well, but stopped a marsh to early and relocated with the help of Declan. He did well to 7, which again I just missed.
To 8, I stayed low, wrongly so, almost leaving the map's vacinity, before realising. I started to piece it together from here on navigated well through 9 to 11 with only a slight hesitance at the noticing of a rather large crag beside the re-entrant of 11 which I couldn't put my finger on on the map.
12 through to 18 was pretty okay with only a few slight misses, and the catching of Simon Reeve, who might I add is bloody strong and fast in that terrain too! But, I was happy with still having most of my strength/energy left at this stage.
To 19, the killer after such a nice flat long leg, myself and Simon went different ways, and I was coming up to the valley at the top painfully picturing him punching 19, only to spot about 20m to my left Simon and offering me some Haribo! I wasn't struggling alone! I gratefully declined, keeping faith in my juicy Starburst things (quality shit!). Simon pulled away at the top but went over the crags and I moved in front to this one. He out-routed me however to 20 and through these few short legs my energy faded, and he was gone!
I struggled on, basking in the joy of no more climb. Yum! Even going straight through the green in the forest to ensure I didn't climb that 1 contour to the white forest surrounded wall. An enjoyable run-in, pulling off some 360s for the camera. Quite an enjoyable run! :)

Might get to sort out QuickRoute soon, may have to wait till' I get the laptop back.
11 PM

Strength and Conditioning 10:00 [3]

Saturday Feb 26, 2011 #

10 AM

Running warm up/down 31:00 [2] 5.45 km (5:41 / km)
shoes: Asics Running shoes

10mins over, 20 back including a lap with the lads

Running intervals 16:40 [5] 4.8 km (3:28 / km) +20m 3:24 / km
shoes: Asics Running shoes

6x800m, 90secs rest.
Odds have 5m incline while evens have slight decline.
Times: 214, 201, 208, 201, 208, 200, 205, 159
Pretty consistent after a slow first one. I know I have to work more on my speed.. Will be looking to focus on that for a while.

Friday Feb 25, 2011 #

1 PM

Orienteering 31:30 [3] 5.34 km (5:54 / km)
shoes: Olway O' shoes

Some nice O' Courses on the Bull. Tricky courses, and we had to memorise the control sites which is always enjoyable!
Pretty good contact on some tricky terrain, cool!
5 PM

Running 32:50 [1] 5.36 km (6:08 / km)

Jog back from Laurence's. Slow as I had my bag, a hoodie on and casual runners but very sweaty!

Thursday Feb 24, 2011 #

11 AM

Cycling: Commute 35:10 [3]


Running warm up/down 6:34 [1] 0.96 km (6:50 / km)
shoes: Asics Running shoes

Running 10:58 [5] 3.0 km (3:39 / km)
shoes: Asics Running shoes

3km Time Trial with Cillin, Jonny and Laurence.
Did a bit, as in more than a bit, shit.
I don't think any of us did as well as we probably could've, no real reason. Rushed cycle, tough heat (weird in Ireland), but no good reason.
We mass started it, Laurence lead a little, then I did, then Jonny took over and nobody was ever going to stay with him, which is a bit disappointing considering he is by far the youngest.
400m lap times, first one is 200m: 40, 84, 87, 87, 89, 91, 91, 85
Not good lap times, not good at all, but sure.

Gained 8secs in 1 year and 4 months. Realistic of my capabilities? I hope not!

Wednesday Feb 23, 2011 #

10 PM

Running 51:56 [3] 10.1 km (5:09 / km) +90m 4:55 / km
shoes: Asics Running shoes

Some anger bubbling over, battered out a run, not some masturbation.

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