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Training Log Archive: routhe

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Orienteering Training4 5:15:00 15.35(20:31) 24.7(12:45) 2507 /9c77%
  Terrain Run5 4:34:52 20.6(13:21) 33.15(8:17) 849
  Orienteering3 3:32:43 13.05(16:18) 21.0(10:08) 47543 /52c82%
  Circuits & Strength3 2:27:00
  Road Cycling2 2:07:00 21.13 34.0 440
  Hillwalk2 1:21:00 2.3 3.7 350
  Mountain biking1 1:16:41 7.75(9:54) 12.47(6:09) 71
  Total20 20:34:16 80.17 129.02 243550 /61c81%
  [1-5]19 19:53:48

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Tuesday Jan 31, 2012 #

4 PM

Road Cycling 1:32:00 [3] 34.0 km (2:42 / km) +440m 2:32 / km
ahr:135

Cycled up Wicklow Gap by the high road.

Sunday Jan 29, 2012 #

10 AM

Orienteering race 1:07:43 intensity: (5:25 @1) + (30:53 @2) + (30:20 @3) + (1:05 @4) *** 5.2 km (13:02 / km) +295m 10:09 / km
ahr:138 max:165 spiked:12/14c shoes: VJs in France

Frosbtbite, Navar North. Very good. Tired, going for good technique rather than speed. Held concentration almost all the way but still lost close to 5 mins overall.

Saturday Jan 28, 2012 #

12 PM

Orienteering Training (Training) 48:00 [2] *** 4.7 km (10:13 / km)
ahr:127 max:158 shoes: Walshes

Training Juniors on Crossmurrin. 5 hours total.

Thursday Jan 26, 2012 #

6 PM

Mountain biking 1:16:41 intensity: (9:14 @0) + (10:18 @1) + (24:35 @2) + (32:24 @3) + (10 @4) 7.75 mi (9:54 / mi) +71m 9:37 / mi
ahr:133 max:158

Cycling Donadea. Hard work, no downhills. Very muddy.

Wednesday Jan 25, 2012 #

6 PM

Circuits & Strength 51:00 [3]
ahr:131 max:165 shoes: road runners

Circuits

Tuesday Jan 24, 2012 #

3 PM

Terrain Run 1:08:52 intensity: (1:14 @0) + (7:22 @1) + (26:59 @2) + (27:57 @3) + (5:20 @4) 8.65 km (7:58 / km) +249m 6:57 / km
ahr:142 max:166 shoes: Walshes

Lugnagroagh to the top, 36.5 up, went easy going back

Sunday Jan 22, 2012 #

10 AM

Orienteering race 1:24:00 [4] *** 10.6 km (7:55 / km)
ahr:150 max:173 spiked:21/24c shoes: Walshes

Donadea. Flat. Tiring after half way.

Saturday Jan 21, 2012 #

Orienteering race 1:01:00 [4] *** 5.2 km (11:44 / km) +180m 10:00 / km
ahr:142 max:166 spiked:10/14c shoes: VJs in France

NightO Ballinascorney. Good event. My concentration has gone to bits.

Friday Jan 20, 2012 #

Terrain Run 1:07:00 [2] 7.3 km (9:11 / km) +200m 8:04 / km
ahr:137 max:161 shoes: Walshes

Hollywood including the hill. a bit stiff!

Wednesday Jan 18, 2012 #

6 PM

Circuits & Strength 54:00 [3]
ahr:135 max:163 shoes: road runners

Tuesday Jan 17, 2012 #

4 PM

Terrain Run 49:00 [2] 5.8 km (8:27 / km) +100m 7:47 / km
ahr:136 max:155 shoes: Walshes

Glending, going easy.

Monday Jan 16, 2012 #

4 PM

Terrain Run 33:00 [3] 4.7 km (7:01 / km)
ahr:144 max:154 shoes: Walshes

Gentle run in Russelstown, no adverse reaction yet.

Sunday Jan 15, 2012 #

Note
(sick)

Wednesday Jan 11, 2012 #

Note
(sick)

Tuesday Jan 10, 2012 #

9 AM

Orienteering Training 1:04:00 [3] *** 4.6 km (13:55 / km) +250m 10:56 / km
ahr:130 max:156 spiked:3/4c shoes: VJs in France

Taking in Glendasan controls. Had trouble with no. 3!

Sunday Jan 8, 2012 #

10 AM

Orienteering Training 1:23:00 [2] *** 5.2 km (15:58 / km)
ahr:120 max:145 shoes: VJs in France

Checking Don's sites in Glendasan. My favourite map in Wicklow though the north end is maybe a bit too rough. Spent quite a while sorting out no.2, otherwise fine.

Saturday Jan 7, 2012 #

11 AM

Orienteering Training 2:00:00 [2] *** 10.2 km (11:46 / km)
ahr:120 max:158 spiked:4/5c shoes: Walshes

Brockagh, putting out tags for tomorrow, 5 long legs with quite technical control sites. Spent a lot of time sorting out the features for no. 3. The map works very well for contours, boulders, crags, but the gullies were hard to work out, specially being a bit lazy in a bitter NW gale. Great fun.
9 PM

Road Cycling 35:00 [1]

Cycled to Ballyknockan & back

Wednesday Jan 4, 2012 #

6 PM

Circuits & Strength 42:00 [3]
ahr:120 max:158

Circuits - tired, not working as hard as usual

Monday Jan 2, 2012 #

11 AM

Terrain Run 57:00 [3] 6.7 km (8:30 / km) +300m 6:57 / km
ahr:137 max:164 shoes: VJs in France

Trooperstown, the others did the hillrun route, I went fast to the road - 12mins - on target, then just jogged to the top & down - feeling tired

Sunday Jan 1, 2012 #

8 AM

Hillwalk 51:00 [1] 3.7 km (13:47 / km) +350m 9:21 / km
ahr:123 max:142

Tonlagee for dawn 2012. Cloudy as usual.
9 AM

Hillwalk 30:00 [0]

Down Tonlagee

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