21 Mar 2006

Running
11.2km - 1:02:30

Easy run to clear my head around the country side at home.

19 Mar 2006

Downpatrick 10k - 48:11 [Results]

01 km - 4:58
02 km - 5:00
03 km - 5:00
04 km - 4:47
05 km - 5:00 / 24:47
06 km - 4:47
07 km - 4:49
08 km - 4:40
09 km - 4:35
10 km - 4:35

Up to Downpatrick Cathedral (!) followed by a slightly undulating course. Quite pleased with the time. Good preparation for next week.

18 Mar 2006

2 Years since the little heart op!

Cross training has been replaced by two days of insulating the roof...

16 Mar 2006

Running
15km - 1:24

Still very cold, hail stones and windy. Easy relaxing run. Upper back got a bit stiff.

15 Mar 2006

Running:
30 Minutes Warmup
1600m (7:06) +**+ 800m (3:30) ++ 800m (3:28m) ++ 800m (3:28m) ++ 800m (3:27m)
10 Minutes Cooldown

Had planned to do 3*1m, but didn't feel ok after the first 4 laps. Freezing cold and windy.

14 Mar 2006

Spinning: 30 minutes

100 Situps

Stupidly forgot my running stuff on the first day when it feels like spring...

11 Mar 2006

Running:
22km - 2:01:00

Constant speed of 5:30 per km.

10 Mar 2006

Swimming: 1000m (16, 12, 8, 4)

09 Mar 2006

Running:
11.0km - 62:00

Easy run. Very wet.

08 Mar 2006

Weights: 200 reps @ 50lbs

60 situps

Feeling a bit wobbly since yesterday; cold/fly-like symptoms - hence no running this week yet...

06 Mar 2006

Rowing: 10000m - 44:48


First row without any blisters. The New Grip rowing gloves are doing their job. Isn't life exciting...

04 Mar 2006

Albertville 5 Mile - 38:40 [Results]

Mile 1: 7:38
Mile 2: 7:50
Mile 3: 7:28
Mile 4: 7:57
Mile 5: 7:45

First race of the year. Very cold, sleet, snow and windy. Fast flat course. Had planned to get closer to 38 minutes; still a PB...

03 Mar 2006

Swimming: 600m (12, 8, 4)

First swim in a long time; very rusty...

02 Mar 2006

Running:
25 Minutes Warm Up
800m (3:28) +*** 800m (3:32) +**+ 800m (3:29) +**+ 800m (3:28) +**+ 800m (3:28) +**+ 800m (3:26)
5 Minutes Cool Down

Very cold. Ice on track.

28 Feb 2006

Running:
11.0km - 60:00

Easy run. Snow!

27 Feb 2006

Weights: 240 reps @ 40lbs

50 situps

26 Feb 2006

Running:
20km - 1:49:30

Second 10km in 53:30

23 Feb 2006

Running:
30 Minutes Warm Up
1600m (7:00) +**+ 1600m (6:57) +**+ 1600m (7:06)
5 Minutes Cool Down

Cold and wet. Burned out during last leg.

21 Feb 2006

Running:
20 Minutes Warm Up
5000m - 23:53
5 Minutes Cool Down

19 Feb 2006

Weights: 220 reps @ 40lbs

25 situps

18 Feb 2006

Running:
16.5km - 1:28:00

2nd half 2 minutes faster than first half.

16 Feb 2006

Running:
30 Minutes Warm Up
1000m (4:24) +*** 1000m (4:27) +*** 1000m (4:30) +*** 1000m (4:30) +*** 1000m (4:26)

No energy left for cool down...

15 Feb 2006

Rowing: 7038m - 30:00

14 Feb 2006

Running:
11.6km - 1:04:00
20 Minutes easy (approx. 5:30)
30 Minutes moderate (4:50 - 5:10) ondulating terrain
15 Minutes easy (approx. 5:30)

First run in shorts this year and training back to normal.

New Gym

After a bit of a strange week, we finally finished the gym. Still no electricity or serious kit (apart from the rowing machine), but a start. Skipped running on Tuesday because of terrential rain and gale force winds. On Wednesday the car died on the way to training. Putting down floors and lifting kit has to count as cross-training...

09 Feb 2006

Running:
25 minutes easy (5:30-5:45)
25 minutes hard (4:40-5:00)
10 minutes easy(5:30-5:45)

05 Feb 2006

Running:
16.5km - 1:34:00

Very relaxed and easy. Ran half the distance with my dad, which was very encouraging indeed!

04 Feb 2006

Rowing: 6782m - 30:00

Felt a bit rough on the Concept2 rower after some heavy drinking hard work with those 2 yahoos in lovely Donegal...

02 Feb 2006

Running:
20 Minutes Warm Up
5000m - 24:23
10 Minutes Cool Down

01 Feb 2006

Weights: 200 reps @ 40lbs