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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running6 2:57:05 16.93(10:27) 27.25(6:30) 51
  O-training2 2:15:52 8.5(15:59) 13.68(9:56) 91
  Orienteering3 1:50:02 11.16(9:51) 17.97(6:07) 82
  Mountain Run1 1:38:22 9.38(10:29) 15.1(6:31)
  Strength1 48:53
  Stretching1 26:00
  Total11 9:56:14 45.98 74.0 224
  [1-5]10 8:39:02

Friday Oct 31 #

Strength 48:53 [2]
shoes: Asics Gel 1170

In irishtown stadium again

2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys

30x 34kg front lat pull downs

4x pull ups drops
1x chin up drops

I should probably log these in the order that I do them. Meh
8 AM


Went to go to the gym this morning but turns out Ringsend Stadium only opens at 10 so I ended up in work really early. Damn. I guess I'll just leave really early now and go to the gym afterwards.

Thursday Oct 30 #

Stretching (+ rolling) 26:00 [0]

Calves very tight and body in general quite tight. Need to do more of this.
6 PM

Running warm up/down 13:33 2.1 km (6:27 / km) +1m 6:26 / km
ahr:114 max:131 shoes: Asics Gel 1170

Running tempo 23:57 5.09 km (4:42 / km) +1m 4:42 / km
ahr:160 max:170 shoes: Asics Gel 1170

3x 1 mile 60s rest

Small but slower than last week but nothing to be worried about. Much windier and warmer. Also slightly different course meant tighter bends.

First day in ages that I didn't really feel like going training beforehand but I was grand once I got out.

6:53, 6:48, 6:44

Running warm up/down 11:14 2.07 km (5:26 / km) +3m 5:24 / km
ahr:143 max:170 shoes: Asics Gel 1170

Wednesday Oct 29 #

Mountain Run long 1:38:22 [2] 15.1 km (6:31 / km)
shoes: Inov8 X-Talon

Forgot my GPS today. Started feeling a bit weak but built into pretty decently. Bit rough out weather wise maybe should have more gear.

Tuesday Oct 28 #


October done. Good job. Consistency was good.

Did less than half the amount of strength work of September so I have to watch that. Was impacted by RTC week but I should still be doing it. Calves were a bit tight agfter Waterford so should start doing some more rolling.

I think I should have a slightly easier week so I might take it easy on Saturday and try and take the Munsters relatively seriously. Need to make a general plan for the rest of the year as my old one only went as far as RTC so that might change this week but hopefully shouldn't.

Monday - Waterford urban (done)
Tuesday - crusaders intervals
Wednesday - am gym + pm Ticknock 90 mins
Thursday - ?
Friday - gym
Saturday - easy run
Sunday - MOC
6 PM

Running warm up/down 18:14 2.54 km (7:10 / km) +1m 7:09 / km
ahr:121 max:148 shoes: Asics Gel 1170

Warm up over to the park, 2 laps then dynamics.

Track will be ready in June is the story. Moving to Ringsend park next week where they will mark out a 400m circuit and some floodlights are ordered.

Running intervals 28:09 5.16 km (5:28 / km) +1m 5:27 / km
ahr:163 max:176 shoes: Asics Gel 1170

6x 800m 90s recovery.

Good long recovery today. They were also slightly longer than 800m (GPS says 810-820). Was in a nice group of 6 working together well with me pacing the first 200m normally and then others doing the rest. everyone very close though.

3:14, 3:10, 3:09, 3:13, 3:08, 3:05

A little slow on the first as was just getting into it and the 4th no one took up the pacing on the second half so I relaxed a bit assuming we were going too fast. Otherwise good. Can probably be doing them a bit faster though. Would be nice to be doing the reps on the same course so that I can see how they compare.

Running warm up/down 11:23 2.04 km (5:35 / km) +3m 5:33 / km
ahr:139 max:147 shoes: Asics Gel 1170

2 laps warm down and back to the stadium

Monday Oct 27 #

10 AM

Running warm up/down 7:20 1.22 km (6:01 / km) +1m 6:00 / km
ahr:102 max:131 shoes: Asics Gel 1170

Warming up. Trying to find somewhere to go and then found they needed someone to get the descriptions from registration so I volunteered.

Orienteering race 29:08 6.42 km (4:32 / km) +18m 4:29 / km
ahr:162 max:178 shoes: Asics Gel 1170

Running warm up/down 8:47 1.01 km (8:43 / km) +14m 8:09 / km
ahr:109 max:138 shoes: Asics Gel 1170

Cool down with Colm, Cillin, Niall and Johnny.

Sunday Oct 26 #

11 AM

Orienteering race 35:37 5.58 km (6:23 / km) +59m 6:04 / km
ahr:147 max:171 shoes: VJ Falcon

Running warm up/down 3:22 0.45 km (7:32 / km) +10m 6:46 / km
ahr:114 max:122 shoes: VJ Falcon

I ran to the car. Not much of a warm down really but off into the town to get dinner with Gina's family before collecting controls.
2 PM

O-training 58:10 6.6 km (8:48 / km) +64m 8:24 / km
ahr:113 max:147 shoes: VJ Falcon

Collecting controls. Had a lot to pick up so had to do them in kinda waves.

Saturday Oct 25 #

1 PM

O-training 49:03 [2] *** 4.01 km (12:14 / km) +24m 11:53 / km
ahr:53 max:63 shoes: VJ Falcon

Run out along the beach on Tramore and putting out kites for the junior training. got a bit confused when I first came into the dunes as the map was weird. Hadn't seen human input and was just raw lidar basically. Took a while to get the hang of it.

O-training 28:39 **** 3.07 km (9:20 / km) +3m 9:17 / km
ahr:150 max:167 shoes: VJ Falcon

Technical Junior training course.
The TG classic. Blank out, contours, corridor and control pick.

Contours was a bit pointless as there was nothing else on the map anyway but I tired to use them and not my compass in this part anyway.

Corridor was tricky will have to quick route to see how I did.

Control pick went well apart from the control that wasn't there!
5 PM

Running 7:52 1.37 km (5:45 / km) +1m 5:43 / km
ahr:152 max:160 shoes: VJ Falcon

Bit of random, relatively high intensity running back towards the cars while everyone tried to tackle each other.
7 PM

Running warm up/down 28:16 2.14 km (13:12 / km) +12m 12:50 / km
ahr:105 max:134 shoes: VJ Falcon

Jog to the start of the night-o along Tramore Strand again. got wet feet. Bit reminiscent of Jukola with the train of lights behind. Had to wait then to make sure everyone found the start.

Orienteering race 45:17 5.97 km (7:35 / km) +5m 7:33 / km
ahr:169 max:177 shoes: VJ Falcon

Running warm up/down 14:58 2.07 km (7:13 / km) +3m 7:10 / km
ahr:134 max:144 shoes: VJ Falcon

Jog back to the cars with Conor and Eoin.

After I finished I was zipping up my jacket after putting it on. Suddenly I was bowled over by something large. I recovered to see the junior tent flying away in the wind. The other people were on the laptop so I was up and sprinting after it. Of course it was going uphill through the deep marram grass and I was tired but got just enough adrenalin to have almost caught it by the top of the hill at which point I dived over the ridge tackling it to stop it going further. Then lay on it while I tried to find all of the paraphanelia associated with it (there were pegs attempting to kill me) and managed to drag it back to the finish.

Small bit of excitement!

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Next Up

Training Targets

Oct 27 – Nov 30 (35d)
November target Easy, Med, Hard, Easy med The second block will be an upgrading of what the classes mean. So moving to easy = 7, med = 8, hard = 9
Total [1-5]35:00:00
+ O-training
+ Orienteering
+ Mountain Run
Strength 3:20:00

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00

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. ...


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