Training Log Archive: ColmMIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
Running warm up/down 4:00 [1] 0.8 km (5:00 / km)
shoes: Asics Gel-Fuji Fellrunner
Orienteering 49:08 [3] 5.71 km (8:36 / km)
shoes: Inov8 X-Talon 212 - 2013
Newish area to me and really enjoyed it. Was distracted by having to get home quick to make the Ireland match, and made a silly mistake early on. Ran on for bits, messed around a bit. Didn't have time to finish the course.
Saturday Nov 23, 2013 #
Running warm up/down 25:11 [1] 4.38 km (5:45 / km)
shoes: Asics Gel-Fuji Fellrunner
Running race 10:39 [5] 3.2 km (3:20 / km)
shoes: Asics Gel-Fuji Fellrunner
UCD 'C' Team, 4th leg, 2mile.
Team was doing pretty well through first 2 legs, fell back a bit on 3rd leg, but we were still middle of the field, and 2nd best 'C' team, as far as I know.
Went out not really knowing what sort of time I'd do, or hope to do. Knew I'd been 11:14 at Colours on a supposedly "long" course. So, wanted to make sure I was sub-11, and go from there. I would have been really happy with 10:30 too.
So, 10:39, I am happy with! A good time for me, and slowly making good progress. 14th of 30 on the leg.
Found the run alright. Started running, and usually for me, I found myself unable to guage how quickly I was/should be running. Felt like I was running quickly, but not too fast. Felt pretty good. Went through 1 mile in 5:18, and figured then that the pace was good. Started to feel the pace in my legs shorlty after, and knew as I wouldn't be running the start of this mile as quickly as the last, I'd have to push harder. I did. Worked hard through to the end, and pleased with result.
Results
Running warm up/down 16:14 [1] 2.67 km (6:05 / km)
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 22, 2013 #
Note
Thursday Nov 21, 2013 #
Running warm up/down 7:02 [1] 1.38 km (5:06 / km)
shoes: Asics Gel-Fuji Fellrunner
Running tempo 9:40 [4] 2.24 km (4:19 / km)
shoes: Asics Gel-Fuji Fellrunner
Running 12:05 [1] 2.02 km (5:59 / km)
shoes: Asics Gel-Fuji Fellrunner
Tuesday Nov 19, 2013 #
Cycling: Commute 30 [3]
Orienteering 28:53 [1] 5.14 km (5:37 / km)
shoes: Asics Gel-Fuji Fellrunner
Running warm up/down 20:16 [2] 3.68 km (5:30 / km)
shoes: Asics Gel-Fuji Fellrunner
Running (UCDAC) 10:46 [4] 3.84 km (2:48 / km)
shoes: Asics Gel-Fuji Fellrunner
Basically long strides session before the weekend. Just as we were finishing the last one I could feel my felt starting to breathe that little bit heavier, but managed for this fine, as they weren't crazy quick. Legs felt nice. Really enjoyed this session. Should mention I think the 200m mark is about 5-10m short.
Times: 32, 34, 32, 33, 31, 33, 34, 33, 30, 32, 31, 32, 30, 32, 30, 32, 30, 32, 30, 32.
Legs were quite tender after yesterday's gym session, and this did a world of good for them. Still tender, but much better stretched out. Need to roll more.
Running warm up/down 13:36 [1] 2.23 km (6:06 / km)
shoes: Asics Gel-Fuji Fellrunner
Monday Nov 18, 2013 #
Cycling: Commute 30 [3]
Strength and Conditioning 40:00 [4]
shoes: Asics Gel-Fuji Fellrunner
5 * 5 Back squats (55kg).
4 * 12 lunges (15kg)
10 * 100m row, 1min rest
Times: 19.4, 18.5, 18.6, 18.4, 18.6, 18.5, 18.5, 18.8, 18.9, 18.4
3:05/km, Rest - 263m
Running 35:05 [2] 6.84 km (5:08 / km)
shoes: Asics Gel-Fuji Fellrunner
Feeling quads afterward from squats.