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Training Log Archive: ColmM

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m		load
Running	7	7:45:48	55.59	(8:23)	89.47	(5:12)	500		969.7
Orienteering	1	58:20	6.88	(8:29)	11.07	(5:16)	100	30c	233.3
Stretching / Rolling	1	20:00							20.0
Strength and Conditioning	1	5:00							5.0
random	1	1							0.0
Total	10	9:09:09	62.47		100.54		600	30c	1228.0
[1-5]	7	8:44:08

2:01

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Sunday Mar 13, 2016 #

12 PM

Running warm up/down 7:54 [2] 1.32 km (5:58 / km)

w/ Róisín

Orienteering 58:20 [4] 11.07 km (5:16 / km) +100m 5:02 / km
30c

Bull island LL Brown
Smooth through the first section. Scrappier from 10 on for the next few. Shocking for 19-22, and chilled in.
Very enjoyable.

Running 55:01 [2] 10.04 km (5:29 / km)

Some extra distance with James for a bit, and then solo.

3 PM

Note

Did the lions recovery in the sea.
Good for the calves, but didn't last long 'cos I'm not a lion.

Brown - Splits

Saturday Mar 12, 2016 #

7 PM

Running warm up/down 16:23 [2] 3.42 km (4:47 / km)

Running 24:47 [4] 6.27 km (3:57 / km)

Too much drink in me for the morning track.
Mild mild evening. Got down to Bushy for a quick one.
3 * 2km at a temp type pace.
Not an impressive session, but something.
Times: 8:14, 8:13, 8:17

Running 18:47 [1] 3.25 km (5:47 / km)

v easy

10 PM

Strength and Conditioning 5:00 [0]

Friday Mar 11, 2016 #

8 PM

Running 1:06:09 [2] 13.05 km (5:04 / km)

Easy run w/ Clo on the bike. Nice.

Thursday Mar 10, 2016 #

6 PM

Running 1:35:49 [2] 14.7 km (6:31 / km) +500m 5:34 / km

Nice run. Big group.
Róisín, Laura, roar, niallmac, Shea, Brian.
Nice & easy.

Wednesday Mar 9, 2016 #

6 PM

Running 1:06:40 [2] 13.06 km (5:06 / km)

Easy laps of campus with lorrieq.
A bit heavy-legged, but mainly very hungry.
Repeated Monday night's route to give the garmin a 2nd chance - still brutal.

10 PM

Stretching / Rolling 20:00 [0]

Tuesday Mar 8, 2016 #

6 PM

Running warm up/down 12:11 [1] 2.4 km (5:05 / km)

Running 28:59 6.96 km (4:10 / km)

UCDAC - 4 * 5mins (3min)

Long recoveries, meant the session wasn't too bad, but tried to push on a bit more after the first when I realised the long rests implied faster reps.
Down to do 3, but did a 4th "with" Richie.

Running warm up/down 11:33 [1] 1.92 km (6:01 / km)

A wee bit short, but sure.

8 PM

random 1 [0]

pure mileage.

10 PM

Note

success.

Monday Mar 7, 2016 #

Note

This gps is brutal.

6 PM

Running 1:01:35 [2] 13.06 km (4:43 / km)

Easy one with Corbett, on campus.

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