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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running5 3:50:39 26.0(8:52) 41.84(5:31) 541
  Mountain Run1 2:28:11 12.46(11:53) 20.06(7:23) 650
  Strength1 58:53
  Total7 7:17:43 38.46 61.9 1191
averages - sleep:7 weight:84.5kg
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TuWeThFrSaSuMo

Monday Dec 22 #

Note

Last week went from relatively average, to pretty decent in one fell swoop with Sunday run. No complaints. The objective of this week is to train a decent amount but ensure I have enough in the legs for a proper hard week next week. Should try and get another strength work in. Hopefully can get Ruth and Conor up for it on Friday afternoon.

Monday - am gym, pm socialising with college people back from whereever they are
Tuesday - pm intervals
Wednesday - Long run 3rock post family event (~14:00)
Thursday - GOAL mile, 5:40? That'd be a PB but I should do some more research to check what I should be able to do.
Friday - 3Rock Score
Saturday - Long run wicklow, not >90 mins this time
Sunday - tempo
9 AM

Strength 58:53 [2]
slept:7.0 weight:84.5kg shoes: Asics Gel 1170

Somehow managed to extricate myself from bed and get to the gym. Good job me! Too much spiced beef and apple pie and no ham and cabbage last night though.

2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats

10x 2.5kg I's, Y's and T's

2x
30s 2 legged bridge on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists

2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
1x 45s straight back holds

2x
50 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises

2x
30 back extension doggys
30 side lift doggys
25 calf raises on step no balance hand

5x 15kg assisted pull ups
3x 15ks assisted chin ups

Sunday Dec 21 #

10 AM

Mountain Run 2:28:11 20.06 km (7:23 / km) +650m 6:21 / km
shoes: Inov8 X-Talon

map/data

Run up Kippure from Cruagh with ColmM, johnnyq, Conor, lorrieq and CillinC. Forgot my Garmin, in fact Colm was the only one to actually bring it! Link is to his log (at least it will be once he logs it). Weather was bad enough, pretty windy and it was raining at the start though it cleared up. First climb up Glendoo was fine though it's a bit of a slog along byt the fence. Compassed down then to the tracks where IOC relay started and myself lorrieq and Conor kept left while the rest went a bit right. We were much faster and then there was some waiting but we met back up.

Up Kippure then along the big track which deteriorates a lot. Suffered a lot on the hill and the guys were pretty much gone when I noticed johnnyq was in trouble, his achilles was at him so he waited behind a peat hag while I tried to catch the guys, which was never going to happen. Waved them down as soon as I saw them on the summit and we got back to johnny fine. It wasn't too cold.

The way back then we took the road around though, because we had been out for a lot longer than originally planned and to avoid the climb to save johnny. Got back to the cars and were on 18.9km so Colm lorrieq and I went for an extra k.

Saturday Dec 20 #

1 PM

Running tempo 39:46 8.11 km (4:54 / km) +77m 4:41 / km
shoes: Inov8 X-Talon

Wasn't feeling fantastic today. Got out for a bit of a tempo run. First 5-10 mins were not great but then I got into the pick up it was really enjoyable. The up tempo started in the little park by the entrance of the phoenix park, climbed out of there and then over to the munich hills where I did a kind of a loop with some small climbs. Felt good. Took it handy back home then.

Happy I got out.

Friday Dec 19 #

Note

Spent a long time trying to fix my puncture last night, much longer than it should have taken and the result was I went to bed very late. Didn't manage to get up to go to the gym. Will try tomorrow.
7 PM

Running warm up/down 7:16 [2] 1.11 km (6:35 / km) +4m 6:28 / km
shoes: Asics Gel 1170

Running warm up/down 2:17 [2] 0.42 km (5:25 / km) +1m 5:21 / km
shoes: Asics Gel 1170

Running race 7:11 [5] 1.67 km (4:19 / km) +1m 4:18 / km vdot: 41.3
shoes: Asics Gel 1170

Beer mile :)
Solid beer splits Felt like I took the first one handy but then had ground to make up. Was catching Conor S and Conor O'Keefe on the drinking but not the running. Last lap O'Keefe died and I was just behind Conor but couldn't catch him. Mark and Colm were well ahead.

Thursday Dec 18 #

6 PM

Running warm up/down 9:59 [2] 1.84 km (5:25 / km) +3m 5:23 / km
shoes: Asics Gel 1170

Had a puncture, so ran from work to Crusaders, put on my other shoes and over to the park.

Running tempo 22:45 5.08 km (4:29 / km) +3m 4:28 / km
shoes: Inov8 X-Talon

3x 1mile 60s rest.

Was pretty late arriving and it was quiet so I didn't really know who was there. Went out with the first group, who were actually the first group. Hung for a while and then let them go as I knew I couldn't do 3 at that pace. Still the first one was fast. Just tried to hang on for the last 2 and didn't do terribly.

6:22
6:33
6:40

Running warm up/down 19:48 [2] 3.47 km (5:42 / km) +17m 5:34 / km
shoes: Asics Gel 1170

2 laps discussing the new IMRA always mus bring a jacket rule, back to the stadium, changed shoes and back to work.

From there I walked home with my bike and Don and Conor's christmas presents as they were too big for me to carry while cycling. Felt it was a good use of my time.

Wednesday Dec 17 #

6 PM

Running long 1:15:18 12.95 km (5:49 / km) +435m 4:59 / km
shoes: Inov8 X-Talon

Run on Howth with Hugh.

Hugh had his car so we drove up to the start of the track. Nice day out and we did the usual lap as far as the GAA pitch. Then we attempted to follow the orange trail backwards with mixed success. Missed the first bit, found the next bit, saw a bat, found a map used the to get us somewhere then took a wrong turn and ended up going parallel to where we wanted be. Made our way to the right place eventually, with only one wrong turn.

Good run. Felt good though Hugh was a bit faster than me on the sustained hills.

Tuesday Dec 16 #

Running warm up/down 16:16 [2] 1.6 km (10:10 / km)
shoes: Asics GT 1000

warm up, 4 laps

Running intervals 25:00 4.8 km (5:12 / km)
shoes: Asics GT 1000

6x 800m 75s rest on a very very very muddy grass track. Forgot my Garmin so don't know the times but not to be worried about given the conditions.
Very slippery and windy and rainy. Bit of fun really.

Running warm up/down 5:03 [2] 0.8 km (6:19 / km)
shoes: Asics GT 1000

Cool down. Apparently haven't solved this blister problem yet and had to stop since my heels were getting quite sore.

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Next Up

Training Targets

Dec 22–28 (7d)
Total [1-5]7:00:00
actual:58:5314%
projected:6:52:1198%
Running
+ O-training
+ Orienteering
+ Mountain Run
55km

Dec 1–28 (28d)
hard, easy, med, easy Last week shift due to xmas and allows hard on week of holidays. Might have to change if I'm getting close to beating previous year totals!
Total 35:00:00
actual:24:00:3868%
projected:30:33:3287%
Running
+ O-training
+ Orienteering
+ Mountain Run
22:00:00220km
actual:17:08:3677%168.4km76%
projected:21:49:0899%214.3km97%
Strength 7:00:00
actual:3:52:0255%
projected:4:55:1970%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:181:39:48121%
projected:189:24:43126%

Jan 1 – Dec 31 (365d)
2014 Race summaries and observations: JK Middle: Not enough race practice going into this. Didn't remember how to get number 1 right and was jittery. Running faster than I could read the map. ...

Oct 26–25, 2015 (365d)
Seasonal Target. November is the start of winter training proper so target is for before then. Beating all other years should be easy so I went big. Target is average 30 hours per month
Total [1-5]360:00:00
actual:57:37:1616%
projected:362:36:56100%

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