Training Log: roar
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 5:40:19|| 36.69||(9:17)|| 59.04||(5:46)|| 431|
| ||Orienteering||1|| 1:14:59|| 6.31||(11:53)|| 10.15||(7:23)|| 510||18 /||18c||100%|
| ||Rock Climbing||1|| 45:00|
| ||Strength||2|| 2:00|
| ||Total||9|| 7:42:18|| 43.0|| 69.19|| 941||18 /||18c||100%|
| ||[1-5]||9|| 7:34:56|
|averages - sleep:7.1 rhr:67 weight:82.3kg|
Strength 1:00 
rhr:52 slept:7.5 weight:82kg
Tired this morning. Upped it to 25 eccentric calf things. I should time them some day.
Running 1:35:27 16.72 km (5:43 / km) +129m 5:30 / km
ahr:140 max:166 shoes: Inov8 X-Talon
3 foxes, 16 rabbits (2 of which were black) and many many deer. A lap of the park, with extras for climb and distance. Visited the time trial loop for example. Pretty nice night, though it was actually quite windy when I was in the exposed parts. Body felt great really and very happy with this. Brought some music for the first time in ages. Problem was the music player wouldn't let me upload new things so all I had was a single Hosier album. Got through that about 1.5 times.
Running 30:16 5.27 km (5:45 / km) +15m 5:40 / km
ahr:137 max:159 shoes: Inov8 Road-X
Easy pre breakfast run from the hotel. Went out by the train tracks to the barracks and back again. A strange path since you can never get off it. Calves were feeling better today.
Followed by a breakfast of muesli, French toast + bacon, various melon + yoghurt and a maple pecan. The benefits of hotels :)
Running warm up/down 15:26 2.49 km (6:12 / km) +4m 6:10 / km
ahr:139 max:158 shoes: Inov8 Road-X
warm up out to the promenade with a visit to the pier and some drills and strides.
Running intervals 31:33 6.43 km (4:55 / km) +3m 4:54 / km
ahr:160 max:179 shoes: Inov8 Road-X
6x 600m 200m rest
Did this on the promenade in Galway again. I don't know why my splits aren't showing up properly on my thing but the times are below anyway. Again it was fairly windy for the first four, though not as bad as last time. Quite enjoyed this in reality. The first 400 of most of them felt ok and then I would start to tie up for the last 200 but managed to keep my form solid and run well.
2:26, 2:23, 2:26, 2:26, 2:15, 2:20, 2:18, 2:13
Running warm up/down 10:13  1.68 km (6:06 / km) +5m 6:00 / km
ahr:130 shoes: Inov8 Road-X
Jog back to the hotel in time to go for dinner.
Running 31:35 6.43 km (4:55 / km) +3m 4:54 / km
Nice to get a LL win again yesterday. Happy with the week.
More travelling this week and a bit lighter on the time and distance as I'm doing the Dublin Intermediates on Sunday so Saturday will be easier than normal.
Monday - Easy morning run (done) -> Galway in the evening
Tuesday - Intervals on the promenade in Galway
Wednesday - easy run + strength -> Home in the evening
Thursday - long run in the park
Friday - rest
Saturday - 30 mins easy
Sunday - Dublin Intermediates XC
Running 25:11 4.1 km (6:09 / km) +39m 5:52 / km
ahr:126 max:163 rhr:81 slept:7.5 shoes: Inov8 Road-X
Easy pre-breakfast run.
Went up around the Guinness brewery and back via HSQ. Relatively pleasant. Legs were stiff at first but loosened up nicely. I'm rapidly running out of vaguely nice new places to go
Strength 1:00 
20 eccentric calves
Running warm up/down 6:44  0.45 km (14:50 / km) +96m 7:13 / km
slept:6.0 weight:82kg shoes: VJ Falcon
Jog up the start. Pretty steep hill and I was glad the controller advised moving the start up. Felt ok enough surprisingly. Legs a bit stiff.
Orienteering race 1:14:59 *** 10.15 km (7:23 / km) +510m 5:54 / km
spiked:18/18c shoes: VJ Falcon
LL4 Carnawaddy 9.5km
Was pretty tired from staying up late and could feel it a little in the legs on the first hill. The main focus today was to concentrate on the orienteering when the body was tired. The runnability was quite bad due to being very wet underfoot. Just really really slippery. I didn't quite tie my shoes tight enough and had a bad time when they got wet. There were still some great downhills and I managed to take plenty of time out of people on those.
Overall happy with the day. Nice to get out and doing some oing with some technical bits. 7, 8, 9 was a bit boring and the controls being so close to the edge of the map was poor form. Also had two controls in the wrong place (8 & 15). The lovely sunny day and otherwise nice orienteering made up for it though.
Running 7:37  1.26 km (6:04 / km) +16m 5:42 / km
shoes: VJ Falcon
Warm down jog along the road. Legs loosened up after a few minutes and feeling alright.
Rock Climbing 45:00 
shoes: Five Ten
Went for climbing on Sunday since I will miss it tomorrow. New blue circuit (F6b) and mostly focused on those. Some really fun ones and I was climbing superbly well and got 3 so I was pretty happy. A few more to work on too.
Running warm up/down 29:31 3.9 km (7:34 / km) +55m 7:04 / km
ahr:133 max:161 shoes: Inov8 X-Talon
Easy warm up to the Magazine with Gina and then some strides. Carried my water bottle and it felt really strange on my arm. Absolutely Baltic out with a horrible head wind running over there.
Running hills 6:19 1.56 km (4:03 / km) +11m 3:55 / km
ahr:162 max:172 shoes: Inov8 X-Talon
First hill rep. Had the watch on the wrong setting so was not going to get my splits. Went out a bit hard really, especially given it was going to be 60s rest. Saw a St. Bernard that was absolutely ginormous.
Running hills 23:44 4.8 km (4:57 / km) +32m 4:47 / km
shoes: Inov8 X-Talon
4x 1mile hill reps 60s rest (well the first is on the previous entry)
Started with the guys. Went out too fast. It felt kind of ok at first and then I realised on the hill that it was too fast. Tried to tone it back but the damage was done. 60s rest was short so I toned it back. My HR is not present for some reason so I don't know how successful it was. The times were ok then considering the rest and the wind. Still noticing the extra distance. Really have to try and be more consistent in this session.
Running hills 7:51 1.04 km (7:35 / km) +4m 7:26 / km
ahr:130 max:163 shoes: Inov8 X-Talon
3 hill sprints with 2 mins walk down recovery. These are hard. I guess a little Canova inspired but mostly it was in the email.
Running warm up/down 18:52 2.94 km (6:25 / km) +19m 6:13 / km
ahr:123 max:152 shoes: Inov8 X-Talon
Easy run home. Tail wind was nice. Body felt kind good actually.
- Dec 6 [1w, 2d]: Y - Leinster League, Trooperstown
- Dec 13 [2w, 2d]: Y - Munster Orienteering Championships, Kilworth Camp
- Dec 26 [4w, 1d]: N - St. Stephen's Day Fun Score Event, Three Rock Wood I'll be in France!
- Feb 5, 2016 [10w, 0d]: N - Portugal O Meeting 2016
- Mar 25, 2016 [17w, 0d]: Y - JK 2016
- Apr 17, 2016 [20w, 2d]: Y - Leinster Orienteering Championships, Carrick Mountain
- Apr 29, 2016 [22w, 0d]: Y! - Irish Orienteering Championships
- May 14, 2016 [24w, 1d]: ? - Tiomila 2016
- Jun 4, 2016 [27w, 1d]: Y! - Leinster 3-Day, Glendoo Ridge East / Lough Firrib
- Jun 18, 2016 [29w, 1d]: ? - Jukola 2016
- Aug 20, 2016 [38w, 1d]: ? - WOC 2016
- Jun 17, 2050 [1,803w, 0d]: ? - wmoc 2050 M60
all weeks |