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Training Log Archive: ColmM

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Running9 5:04:59 34.95(8:44) 56.25(5:25) 269671.3
  Orienteering3 2:36:00 13.79(11:19) 22.19(7:02) 269624.0
  Total9 7:40:59 48.74(9:27) 78.44(5:53) 5381295.3

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MoTuWeThFrSaSu

Sunday Aug 18 #

4 AM

Running 35:51 [2] 6.36 km (5:38 / km) +69m 5:21 / km
ahr:147 max:172

may or may not have been heavily intoxicated.

Saturday Aug 17 #

1 PM

Running 8:56 [2] 1.28 km (7:00 / km)
ahr:149 max:171

Orienteering 1:16:35 [4] 10.11 km (7:34 / km) +139m 7:05 / km
ahr:158 max:176

WOC Spectator races E6

A long distance today (9k long distance).
Steadied the boat a lot, reared in the running a bit was smooth and clean through the terrain aside from a 20s miss on #4.
Really enjoyed it, and not too slow going. Good day out, the torrential downpour added to the experience.

Running 3:19 [2] 0.52 km (6:20 / km)
ahr:157 max:163

6 PM

Running 6:55 [2] 1.14 km (6:05 / km)
ahr:137 max:154

Friday Aug 16 #

12 PM

Running 25:02 intensity: (25:00 @2) + (2 @3) 3.85 km (6:30 / km) +45m 6:09 / km
ahr:113 max:143

Orienteering 44:05 [4] 6.21 km (7:06 / km) +72m 6:42 / km
ahr:150 max:178

WOC Spectator races E5 - H21
Started nicely (on a ridiculously easy #1), and was feeling good. This slowly faded to being a bit more laboured in the second half, but enjoyed the forest a lot.
Lot
Small slip (~20s) on #3, #8 & #10, and bigger misses (~45s - 1min) on #4, #5 & #11. These 3 were a little frustrating because I was running quite well, and got distracted by other people on the first 2, and possibly third.
Still though, some controls were very good, so happier with the performance than yesterday and left the forest with a bit of confidence. Also, despite enjoying the bare rock stuff yesterday, this forest was very nice and enjoyed it much more.

Running 3:20 [2] 0.47 km (7:04 / km)
ahr:116 max:134

Thursday Aug 15 #

10 AM

Running 43:48 [2] 7.34 km (5:58 / km)
ahr:124 max:145

Orienteering 35:20 [4] 5.87 km (6:01 / km) +58m 5:44 / km
ahr:154 max:176

WOC spectator races E4 M21

Legs fairly stiff and heavy so was struggling to get moving or much flow.
Scrappy nav too didn’t help, with small misses (~15sec) on #1, #2, #13, and big misses (~1min) on #3 & #7.

Was a bit distracted and probably put a bit of it down to first day back in the forest. But not very worried about performances at these races anyway so.

Wednesday Aug 14 #

9 PM

Running 42:33 [2] 8.31 km (5:07 / km) +43m 5:00 / km
ahr:131 max:170

Post-travel saunter round Sarpsborg, up to the lake we swam in previously, and back.

Tuesday Aug 13 #

11 AM

Running 40:54 [2] 7.77 km (5:16 / km) +12m 5:14 / km
ahr:128 max:174

easy morning jog meandering about helping out with Niamh & Clo's sessions.
6 PM

Running 1:01:21 intensity: (6:10 @1) + (32:41 @2) + (22:30 @5) 13.05 km (4:42 / km) +48m 4:37 / km
ahr:157 max:184

4x 1mile with Rathfarnham
Planned on doing 5, but legs were getting a bit tired and the group were disbanding, so I was very content to call it at 4.
Threw on the road racers after rep 1 as it's been a while and I'll wear them for Warriors.
Good group out, with Luke McMullan leading the way - new Rathfarnham recruit. Between this and Sunday I think that'll count as plenty of road-work for warriors now, legs should be in decent stead. Time to give sub-60 a good crack.

Monday Aug 12 #

9 AM

Running 33:00 [2] 6.17 km (5:21 / km) +53m 5:08 / km
ahr:126 max:177

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