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Training Log Archive: Focus

In the 7 days ending May 16, 2010:

activity # timemileskm+m
  Road biking5 3:44:14 51.7(4:20) 83.2(2:42)
  Grass / road2 2:16:15 13.35(10:12) 21.48(6:21)
  Orienteering1 1:42:55 8.73(11:47) 14.05(7:20)
  Trails2 1:18:06 9.45(8:16) 15.21(5:08)
  Total8 9:01:30 83.23(6:30) 133.95(4:03)
averages - sleep:12

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MoTuWeThFrSaSu

Sunday May 16, 2010 #

Note

Cycled to and from a house party last night. Slept til 2pm.
7 PM

Trails warm up/down 8:18 [2] 0.91 km (9:07 / km)
shoes: Olway 2

Orienteering 1:42:55 [4] 14.05 km (7:20 / km)
shoes: Olway 2

Route choice training on last weeks LOC course on Carlingford mountain. I should have brought a power bar.
C • Stats 2

Trails 2:37 [2] 0.44 km (5:56 / km)
shoes: Olway 2

Saturday May 15, 2010 #

4 PM

Road biking 1:45:34 [3] 43.91 km (2:24 / km)
ahr:130 max:150 shoes: Specialised

Home to Howth and then stopped in UCD to watch the end of the Giro with Chris and Dave. I met Christian Foley Fisher and Audrey who were coming back from Howth as i was coming into it. Nice. And i got myself some mussels from Wrights so i think moules frites is in order tonight.
7 PM

Road biking warm up/down 13:07 [2] 3.78 km (3:28 / km)
ahr:125 max:144 shoes: Specialised

Cool down from UCD to home.

Friday May 14, 2010 #

7 PM

Road biking warm up/down 8:03 [2] 3.45 km (2:20 / km)

Grass / road warm up/down 9:34 [2] 2.03 km (4:43 / km)
ahr:147 max:163 shoes: Asics gel-1140 #1

Grass / road intervals 17:57 [4] 4.59 km (3:55 / km)
ahr:176 max:186 shoes: Asics gel-1140 #1

4x1000m.
3:33/172, 3:37/179, 3:37/180,3:39/181

Grass / road warm up/down 3:07 [2] 0.61 km (5:05 / km)
ahr:153 max:162 shoes: Asics gel-1140 #1

Road biking warm up/down 13:36 [1] 3.92 km (3:28 / km)
ahr:129 max:145

Thursday May 13, 2010 #

4 PM

Road biking 51:00 [2] 18.0 km (2:50 / km)
ahr:124 max:156

Mondays recovery ride.
6 PM

Road biking 32:54 [2] 10.14 km (3:15 / km)

Down to UCD to the tag rugby, but my team wasn't there.

Wednesday May 12, 2010 #

7 PM

Trails warm up/down 8:34 [2] 1.3 km (6:35 / km)
ahr:144 max:174 shoes: Asics gel-1140 #1

Warm up with Niall McAlinden and Colm Moran.

Trails hills 48:54 [4] 11.29 km (4:20 / km)
ahr:176 max:185 shoes: Asics gel-1140 #1

Tibradden hill race. Much needed rough running. The final rocky section was a bit scary, it nearly happened that i fell on my right shoulder.

Trails warm up/down 9:43 [1] 1.27 km (7:39 / km)
ahr:138 max:152 shoes: Asics gel-1140 #1

Certainly was a cool down, i was freezing on this.

Tuesday May 11, 2010 #

8 PM

Grass / road long 1:45:37 [1] 14.25 km (7:25 / km)
ahr:130 max:153 shoes: Asics gel-1140 #1

A Rothery run up to Killiney hill and home. Left calf had a little bit of a niggle. Seriously, why does the stiffness/niggle jump from one calf to the other and back and then both then neither then both then one then the other then neither then both then full blown aids then neither then both then shit.
LOC winsplits.

Monday May 10, 2010 #

Note
slept:12.0 (rest day)

I could do a nice 60min cycle today but i really couldn't be arsed. I've had a midday nap too.
LOC map.

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