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Training Log Archive: ColmM

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running7 6:54:46 42.6(9:44) 68.57(6:03) 1941934.2
  Orienteering1 1:19:45 7.83(10:11) 12.6(6:20) 153239.3
  Strength and Conditioning1 25:0025.0
  #winning1 1:081.1
  Total9 8:40:39 50.43 81.17 20951199.6
  [1-5]8 8:39:31

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

Running 20:11 [2] 3.15 km (6:25 / km) +59m 5:52 / km
ahr:134 max:167

Went out and did a little running in caso del campo. Had intentions of a bit more but was so hungover I stopped twice on benches for sitdowns. Nice spot, but I was not in a pleasant spot.

Saturday Nov 9 #

5 AM

#winning 1:08 [0]
ahr:96 max:98

6 PM

Orienteering 1:19:45 [3] 12.6 km (6:20 / km) +153m 5:58 / km
ahr:151 max:179

Mass start night-o in Madrid. Everyone limited to a 30-lumen torch which was supplied, and no tracks on the map. Great idea, we must do in Dublin.
Had a shocker with a number of big mistakes but absolutely loved it.
Turns out I was still in the lead going into the last loop, but bottler it by 7mins with some other fellow

Friday Nov 8 #

12 PM

Running 1:09:09 [2] 12.25 km (5:39 / km) +418m 4:49 / km
ahr:152 max:188

Easy hillrun from kilmashogue

Thursday Nov 7 #

4 PM

Running 12:10 [2] 2.56 km (4:45 / km)
ahr:142 max:160

Running 17:20 intensity: (6:40 @3) + (10:40 @5) 4.81 km (3:36 / km)
ahr:156 max:167

Deek's Quarters
Miserable conditions with conall. Kept jacket and hat on for first few 400s as it was still pouring but dumped the jacket after 3 or so. Not really getting to look at the watch under the jacket and generally a little slower, but happy enough given the conditions. Conall moving a little better than myself this eve. Good to see, he just needs to avoid injury now.

Running 19:11 [2] 3.72 km (5:09 / km) +1m 5:09 / km
ahr:163 max:179

Wednesday Nov 6 #

11 AM

Running 32:01 [2] 6.07 km (5:16 / km) +19m 5:11 / km
ahr:120 max:133

Easy jog
5 PM

Running 35:43 [2] 6.75 km (5:17 / km)
ahr:155 max:182

Into gym

Strength and Conditioning 25:00 [1]

3 walkouts
10 + 10 lunges
500m row
4 x (8 + 8) split squats @ 0, 10, 10, 10kg.
2 x 4 pull ups
some fingerhangs

Was too busy to get a squat rack for back squats and wasn’t bothered enough to wait.

Tuesday Nov 5 #

11 AM

Running 2:02:09 intensity: (1:29:09 @2) + (33:00 @4) 17.23 km (7:05 / km) +1092m 5:23 / km
ahr:150 max:174

5 x Maulin wall
More fence hill reps. Slower today than a couple weeks ago, but much more consistent and a stronger finish, plus an extra rep, so fairly happy all round. Also didn’t have Anton as he went on an easy run to explore djouce.
Nice day for it, good conditions. Always pleasant to be in the mountains.
Times: 6:35, 6:39, 6:40, 6:40, 6:22

Monday Nov 4 #

5 PM

Running 1:26:52 [2] 12.01 km (7:14 / km) +353m 6:18 / km
ahr:127 max:161

Easy hillrun with Anton & Kathryn. Tested roar’s inov8s and was a good day for them, very muddy and following Anton we wound up in the terrain. Misty and very wet and his route was unconventional which didn’t help. But that said my slightly more conventional route back was also soaking.
Nice to be out on the mountain at night, that has been a while. Good memories from the 3 lakes last December.

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