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Training Log Archive: ColmM

In the 7 days ending Nov 28, 2009:

activity	#	time	miles		km		+m				load
Running	4	1:46:06	11.68		18.79		40				285.1
Orienteering	1	57:40	4.43	(13:01)	7.13	(8:05)	300	20 /	21c	95%	288.3
Football	1	30:00									90.0
Rugby	1	20:00									40.0
Strength and Conditioning	1	10:00									30.0
Total	6	3:43:46	16.11		25.92		340	20 /	21c	95%	733.4

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Saturday Nov 28, 2009 #

Running 10:00 [1]
shoes: Puma Spikes

Running race 11:06 [5] 3.0 km (3:42 / km)
shoes: Puma Spikes

3km Track Time Trials with IJS
pretty good runnin.. reckon could have pushed bit harder slightly earlier- maybe done sub 11
Times per 400m
1) 0.39 (200m)
2) 1.26
3) 1.31
4) 1.31
5) 1.32
6) 1.31
7) 1.31
8) 1.21
most laps were 410m accordin to garmin.. so actually ran 3.07km supposedly!?.. i didnt pass that many people :P
i reckon could have picked it up for the 2nd last lap aswell as last- not quite to same extent though
pretty happy with this kev was 16secs ahead and niall was 10secs ahead

Running 5:00 [2]
shoes: Puma Spikes

cool down

Note

everyone who ran 3km time trial put your splits in below

- Splits

Friday Nov 27, 2009 #

Note
(rest day)

Thursday Nov 26, 2009 #

Running 42:53 [2] 8.56 km (5:01 / km) +40m 4:54 / km
shoes: Asics Running shoes

jus decided to go for a dander.. ran through bushy and around terenure

wasnt really concentratin legs jus runnin- twas nice

Wednesday Nov 25, 2009 #

Note

im not gonna do long run tonight as rest for weekend training and connacht champs + im gonna do football tournnament instead near tallaght with mates

Note

deadly 3km time trial on saturday!

Football 30:00 [3]
(rest day)

about 1hr football on astro with mates playin 5 a-side.. tiring!

Tuesday Nov 24, 2009 #

Running 4:53 [2] 0.98 km (4:59 / km)
shoes: Asics Running shoes

Running 12:10 [5] 3.03 km (4:01 / km)
shoes: Asics Running shoes

supposed to do 6x1km 60sec rest
but think i started bit quick and was feelin tired so stopped short
1) 3.46
2) 4.08
3) 4.16
times were increasin rapidly!

Running 13:04 [3] 2.22 km (5:53 / km)
shoes: Asics Running shoes

jog back to my dads

Monday Nov 23, 2009 #

Strength and Conditioning 10:00 [3]
(rest day)

rugby stuff- push ups and the lot tough enough

Rugby 20:00 [2]

about 40mins
steadily going from tip through to scragg to league to full on = good craic!

Sunday Nov 22, 2009 #

Event: Inter Country Cross Country Championships

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ falcon O' Shoes

warm up

Orienteering 57:40 [5] **** 7.13 km (8:05 / km) +300m 6:41 / km
spiked:20/21c shoes: VJ falcon O' Shoes

Blue Course- Claravale Nature Reserve
really nice map- very enjoyable- had good run too
mistakes:
11) 1min- tricky leg didnt concentrate had to walk to figure out my whereabouts
21) 1min- to high and then copped on to it + was gettin tired so slow
otherwise- couple of 20secs mistakes but not many
overall- 3mins max. i'd say
could hav pulled off a sub 55 but would have been very good going
really happy with run! :)

won the blue course by approx. 5 or 6mins over Dave weston who was 11secs ahead of Eoin.. good reault- maybe the brown for the future!

hopefully all set for next weekend

Note

only got back from party night before at 4.00am- will try to avoid in future as i was wrecked gettin out of bed :)

Note

Winsplits and
Splitsbrowser from todays race

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