Training Log Archive: ColmM

Easy jog out. Jogged up to Jack's, who has seemingly taken up running.. it was slow, even for him, but grand. I'm tired at the moment.

8mins before, 14 after as i went for a bit with lads before jog home.

8x400m, 2mins rest.
Quite along rest, cos' it's our first week doing 4s.
Good running, 2nd for most behind Jack or beside him. But himself and Ian ran away on the last one. But pretty high up out of the 9 or 10 of us for nearly all them. Good running. Hopefully bit more of this pushing hard in intervals will lead to a general speed improvement. Phillip (coach) reckons i'm improving/coming along nicely. Let's hope for the best.
Again, evens slight decline. And first one was slow.
Times: 1.22, 1.12, 1.14, 1.10, 1.14, 1.12, 1.15, 1.08

16 runs in last 16 days, good going.
Not overly tired but I can never squeeze a run in on a Friday and a rest is handy too. I don't expect that run to continue.

8mins before hand, 10 after.

3x8mins with 2mins rest.
8mins consisted of 5 small laps of the field which has one steep, solid 10-15m or so hill at the end of each mini one. It's basically a way of getting in a hill session, and the club are doing it for strength, SWEET!
Running with just Sean today, usually quite similar, he beat me by a good 7 or 8 places at the Leinsters, which was a bad race of mine, but still.
Ran together mainly for the first, I was slightly in front. I opened up a bit on the second, and ran away on the third. Feeling quite good and strong, especially on the hill.
Mini Laps: last one was just hitting the 8min mark.
Run 1: 1.34, 1.34, 1.32, 1.27, 1.27, 0.24.. 1.97km, 4.03/km
Run 2: 1.26, 1.29, 1.25, 1.26, 1.24, 0.48.. 2.09km, 3.50/km
Run 3: 1.25, 1.27, 1.26, 1.26, 1.28, 0.48.. 2.05km, 3.56/km

Borderline intensity5, more running strong than running hard. But it's hard to judge these, so.. 5.

Is there any way of changing a PDF to an image file?
N.B. it is an image just saved as a PDF File.

C • ... 6

Decent paced jog, as I said, more purposeful! Bit tired through the back 9, but okay.

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Over 70km in the last week and over 8hours. Nice! And getting back into the oul' night time S&C

14mins before, and 20 after as I did a little with the lads before heading home.

8x600m again, 90secs or so jogging rest.
Flatter today, as twas' up beside Nutgrove. Only one inor speed bump of a hill. Faster too. Jack and David were generally just in front or beside me and the other 3 were a bit behind. Good running though, quite happy with pace.
Times: 2.03, 1.54, 1.58, 1.58, 1.57, 1.58, 2.01, 1.57

The recovery jogs.

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