Training Log Archive: DoobyIn the 1 days ending Mar 27, 2013:
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Wednesday Mar 27, 2013 #
1 PM
Note
slept:6.5
Went looking at some maps this morning regarding where I went running last night. The wood is called "Pouldnaderka Wood". So 'Poll' is the Irish word for a hole, but not sure what 'na derka' means. Based on Irish names it's probably 'Hole of the ???'. The hole/depression is also on the historical maps, but only 1 is shown, and the mapped symbol is around 30m across.
6 PM
Trails/Road warm up/down 13:30 [3] 2.66 km (5:05 / km) +15m 4:56 / km
ahr:147 max:170 shoes: Mizuno Wave Rider 15 (2)
3 laps of the outside plus 1 inside before intervals tonight. Chilly out. John Barrett back today and Rob & family there as usual. Had to do a bit of catching up on the 1st lap due to being last out of the changing rooms.
Track intervals 9:04 [5] 2.53 km (3:35 / km)
ahr:163 max:179 shoes: Nike Lunaracer+
400s
The lads were doing 8 of them but my plan was to only do half of whatever session they were doing, just to keep the body in check. So that meant only 4 for me:-)
73
72
74
72
With 200m/c1min recovery between each one. Ran on Johns shoulder for the 1st one, leaving him behind with around 75 to go. On the 2nd I went from the 200 mark. The 3rd 400 was alright and on the last one I lead from the start.
Bit of a breeze on the home straight so that meant the 2 finishing here felt a bit harder and the other 2 had a tailwind to finish. Legs felt ok moving at speed so happy with how they are feeling overall, could do without the pains in my knees though.
The lads were doing 8 of them but my plan was to only do half of whatever session they were doing, just to keep the body in check. So that meant only 4 for me:-)
73
72
74
72
With 200m/c1min recovery between each one. Ran on Johns shoulder for the 1st one, leaving him behind with around 75 to go. On the 2nd I went from the 200 mark. The 3rd 400 was alright and on the last one I lead from the start.
Bit of a breeze on the home straight so that meant the 2 finishing here felt a bit harder and the other 2 had a tailwind to finish. Legs felt ok moving at speed so happy with how they are feeling overall, could do without the pains in my knees though.
Trails/Road warm up/down 13:01 [3] 2.66 km (4:54 / km) +15m 4:46 / km
ahr:146 max:158 shoes: Mizuno Wave Rider 15 (2)
Same warm-down as warm-up but starting with the lap of the inside! On my own. Right knee is a bit sore still but once warmed up it's ignorable.