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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (grass)3 3:01:17 23.37(7:45) 37.61(4:49) 246
  Running (road)4 2:17:58 16.64(8:17) 26.79(5:09) 158
  Mapping1 2:00:00
  Rock Climbing1 1:00:00
  Strength6 20:00
  Stretching1 5:00
  Total13 8:44:15 40.01 64.39 404
  [1-5]13 6:27:50
averages - sleep:7.5 weight:79.2kg
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2:42
0:00
WeThFrSaSuMoTu

Tuesday Jun 28 #

8 AM

Strength 4:00 [1]
weight:78.3kg

That weight!
1 min one leg stands, each leg
20x calf lowers each leg - I'm doing these without wall support now. Makes it a bit harder.

Monday Jun 27 #

8 AM

Strength 4:00 [1]

9 AM

Note
slept:7.5 weight:79kg

So very busy at the moment. Keep staying up too late. My legs
feel so much better today after sleeping. It's really useful. Didn't get on the strength and stretching train like I wanted too. Running was decent though. Getting back to the routine. Ankle is stiff but not sore.

Monday - Easy to + from climbing, woo climbing!
Tuesday - Intervals on the track
Wednesday - IMRA Tibradden. I thought about cycling to it but the weather looks pretty horrific
Thursday - Work drinks that I should go to. Rest day
Friday - tempo. 5x 5min?
Saturday - sleep?
Sunday - Sprint in UL. Will be busy with putting out and collecting controls and doing SI.
7 PM

Running (road) 20:59 3.89 km (5:24 / km) +47m 5:06 / km
ahr:133 max:146 shoes: Asics Hyper Speed 6 2016

Easy to climbing. Was super fine the whole way and then turned into a sweat bag in the last 200m.
9 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Climbing in Gravity with Gina.
Noticed the lack of doing this recently but my technique seemed to be pretty good. Got a few pinks (6a) and one black (6b-6c) so not terrible. Fun though and nice to go back there. Will be good for my strength.

Running (road) 26:42 4.02 km (6:39 / km) +4m 6:37 / km
ahr:110 max:135 shoes: Asics Hyper Speed 6 2016

Easy home with Gina. Nice to have company and it was weird running home in the bright. Booked flights to Uppsala when we got home! Still need somewhere to live though.

Sunday Jun 26 #

12 PM

Mapping 2:00:00 [0]
shoes: Asics Hyper Speed 6 2016

A lot more updates that I thought.

Running (grass) 42:13 [2] 10.1 km (4:11 / km) +62m 4:03 / km
shoes: Asics Hyper Speed 6 2016

Who knows what I was doing?
Legs tired enough on the bits I pushed hard.

Saturday Jun 25 #

12 PM

Running (grass) 1:31:54 17.84 km (5:09 / km) +178m 4:54 / km
ahr:151 max:167 shoes: Inov8 X-Talon 2016

Switched up Saturday and Sunday from the plan as Gina is gone hiking with some work ladies today. That left me solo in the park. Got the music out and went to the Munich hills. Idea of the session was to do 90 mins in rolling hills so simulate the kind of terrain in Sweden so modified an old session of c.hills. Had an about 19 min lap, which I did 3 times + 15 mins there and back. Actually quite enjoyable. Tough too. There were some bits in long grass but mostly it was cut grass.

Friday Jun 24 #

7 AM

Running (road) 23:14 4.2 km (5:32 / km) +16m 5:25 / km
ahr:136 max:149 weight:79kg shoes: Asics Hyper Speed 6 2016

Easy pre breakfast. Up around St. James gate a bit. Grand enough morning. Couldn't find my glasses when I woke up though.

Stretching 5:00 [0]

Foam rolling that calf.
8 AM

Strength 4:00 [1]

1min one legs stands each leg
20 calf lowers each leg

Thursday Jun 23 #

8 AM

Strength 4:00 [1]
weight:79.1kg

1min one legs stands each leg
20 calf lowers each leg
6 PM

Running (grass) warm up/down 14:24 2.77 km (5:12 / km) +1m 5:11 / km
ahr:123 max:143 shoes: Asics Hyper Speed 6 2016

Warm up over to Ringsend park and 3 laps. First two solo, then with a group. Super warm and sunny, had the singlet out! A lot of messing with the Ankle support I got. I blame it for the tight calf yesterday. In the end took it off.

Running (grass) intervals 6:20 1.61 km (3:56 / km) +1m 3:55 / km
ahr:162 max:173 shoes: Asics Hyper Speed 6 2016

Running (grass) intervals 15:43 3.32 km (4:44 / km) +1m 4:44 / km
ahr:169 max:180 shoes: Asics Hyper Speed 6 2016

3x 1 mile 60s rest

Once again happy with this session. Started with a group but they were all doing about 7 min/mile, which I only worked out after I started. (First mile is in the other entry) Could feel yesterdays run on the last one and it slowed me a little.

6:20, 6:20, 6:24

Running (grass) warm up/down 10:43 [2] 1.97 km (5:26 / km) +3m 5:24 / km
shoes: Asics Hyper Speed 6 2016

Cool down with Brian chatting about orienteering and lasers. Was clouding over and it broke on my way back to the clubhouse so I got drenched.
10 PM

Strength 2:00 [1]

1min one legs stands each leg

Planning is time consuming

Wednesday Jun 22 #

8 AM

Strength 2:00 [1]
slept:7.5 weight:80.8kg

1min one leg stands

One of these days I'll get some sleep. Might need to invest in an eye mask as I keep waking up early from sunlight.
6 PM

Running (road) 1:07:03 14.68 km (4:34 / km) +91m 4:26 / km
ahr:160 max:174 shoes: Asics Hyper Speed 6 2016

Went for a run. Shoes were great, either I'm kinda fit or it's the shoes. I'll never know. Ankle support felt awful at the start, like having a stone in my shoe but I got used to it. Went up to canal which was very pleasant. Very quiet out. Couple of swan's with their cygnets. One set was blocking the path and tried to attack me but I was too fast. Poor the guy who was walking. Met Don from Crusaders at the rail crossing, where I had to wait though not as long as last time, so that was a convenient time for a chat.
Then to the park. This was also very quiet, due to both the football later (good game eh?) and Joe Biden staying there so there is no parking allowed anywhere. Mostly felt good and threw in some hilly bits by the zigzags before heading home.
Pretty happy with this run. Good speed and the shoes were top class.

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