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Training Log Archive: roar

In the 7 days ending May 12, 2013:

activity # timemileskm+mload
  Running (road)5 3:41:02 25.69(8:36) 41.34(5:21) 62840.5
  Running (off-road)1 2:17:17 12.48(11:00) 20.08(6:50) 65332.6
  Orienteering1 40:00 3.62(11:03) 5.82(6:52) 23617 /19c89%14.9
  Total6 6:38:19 41.78(9:32) 67.25(5:55) 151717 /19c89%88.1
  [1-5]6 6:04:27

» now

Sunday May 12, 2013 #

11 AM

Running (off-road) long 2:17:17 intensity: (3:58 @0) + (14:14 @1) + (49:20 @2) + (1:08:32 @3) + (1:13 @4) 20.08 km (6:50 / km) +653m 5:53 / km
ahr:152 max:172 shoes: Salomon speed cross 2

Long run in the Pentlands. Drove out to Carlops today. Went up East Cairn, and then West Cairn. Apparently the body was a bit tired and I was sore on the hills. Saw someone at the top of East Cairn out for a run wearing shorts, the brave soul. They may also have been wearing a Scottish Orienteering buff but it was hard to tell through my rain covered glasses...
Nice long run though and I got to spend the afternoon doing lots of sitting, which I like.

Saturday May 11, 2013 #

9 AM

Running (road) warm up/down 9:37 intensity: (3:02 @0) + (1:55 @1) + (2:58 @2) + (1:42 @3) 1.75 km (5:29 / km) +2m 5:27 / km
ahr:134 max:163 shoes: Asics Gel 1170

Had decided I would do the parkrun today, just to see how fast I actually am. Warm up with some strides.

Running (road) race 20:34 intensity: (6:58 @1) + (22 @2) + (4:56 @3) + (8:18 @4) 5.0 km (4:07 / km)
ahr:172 max:183 shoes: Asics Gel 1170

5k Edinburgh Parkrun. I was hoping to go sub 20 but I had no real idea of how easy that may or may not be. HR graph looks really odd for some bits, there were definitely no times I took huge rests.

1st k: It was an out and back course, with the wind on the way back. Started off at a what felt like a relaxed enough pace knowing I would have to work into the wind later. Still went through the first k in 3:51 and thought it might be a bit fast.

2nd: Decided to continue relaxed enough and was kinda by myself, a bit back from the group in front. 4:02, so closer to desired pace but I was going to have to pick it up a little.

3rd: That was around in a loop and was 1/3 with the wind, 1/3 perpendicular, 1/3 into it. I pushed a bit harder at the start of it to try and get onto someones shoulder so the windy bit might be easier. Some guy flew past me and then slowed right down so he was no use. One more guy came passed and I tried to hang onto him but he got like a 5m gap on me turning into the wind. 4:02 again, I just ran a 3k PB :)

4th: Now I felt the wind proper. Tried to dig in, lungs were getting tired, keeping the guy at 5m. 4:15, not good, but only 10 seconds off so I can pick it up in the last k.

5th: No I can't. Trying hard now but nothing is happening. Guy starts to drift away from me. I picked the 2nd guy in front and said I'll catch him. Didn't make any progress towards him for a while. I lost any chance of doing 20 in the first 500m of this k. For the last 400 though two guys came up behind me and we fought for the end. Managed to catch the fella I was aiming for and held one of the others off for the line, but only just. 4:19

So 20:34 in the end, a PB and my best AP vdot ever, but not massively happy. Probably could have been faster with more rest in the week before and less wind. Nice to have an idea of how fast I can run at least. Looking at the HR I could maybe push harder too.

Running (road) warm up/down 14:11 intensity: (1:53 @0) + (11:37 @1) + (41 @2) 2.31 km (6:09 / km) +5m 6:05 / km
ahr:133 max:141 shoes: Asics Gel 1170

Jog with Alison and Gina

Friday May 10, 2013 #

(rest day)


Thursday May 9, 2013 #


Maps up from the weekend, at last.
6 PM

Running (road) tempo 45:51 intensity: (1:10 @0) + (7:49 @1) + (21:17 @2) + (9:14 @3) + (6:21 @4) 9.27 km (4:57 / km) +242m 4:23 / km
ahr:150 max:173 shoes: Salomon speed cross 2

Tempo run.
10 zone 2
5 zone 3
5 zone 2
10 zone 4
run home.

Was sore enough for the zone 4 bit but seemed to be running well. Dreary enough day too.

Wednesday May 8, 2013 #

6 PM

Running (road) 1:18:08 intensity: (8:02 @0) + (23:20 @1) + (34:42 @2) + (12:04 @3) 15.54 km (5:02 / km) +169m 4:46 / km
ahr:142 max:166 shoes: Asics Gel 1170

Long run around Edinburgh. Out to Blackford and the over towards Arthur's Seat via various cycle paths. Little detour up Craigmillar. Mostly new route and it was nice. Felt like I was running pretty well too.

Tuesday May 7, 2013 #


Had a decent enough weekend, two 4th's and 1st in the relay. Considering where I was at the JK I should be quite pleased really. Would have been nicer had Conor not beaten me all the time though! Will upload training and maps etc. when I get back to Edinburgh, but for today I get to doss around at home in Wicklow (after an easy run with Conor)!

Exams now this month, but only two, so shouldn't have that much of an impact on training. Scottish Champs and Shamrock to aim for next.
9 AM

Running (road) (recovery) 38:40 intensity: (9:34 @0) + (12:48 @1) + (14:35 @2) + (1:43 @3) 5.05 km (7:39 / km) +150m 6:40 / km
ahr:136 max:159 shoes: VJ Integrators

Easy run with Conor around Glending. Really nice morning for it too. It's such a nice forest, and I say this every time.

Monday May 6, 2013 #

11 AM

Running (road) warm up/down 14:01 intensity: (5:59 @0) + (1:10 @1) + (6:47 @2) + (5 @3) 2.41 km (5:48 / km) +60m 5:10 / km
ahr:132 max:154 shoes: VJ Integrators

Warm up with Marcus, already knowing Shane had mispunched.

Orienteering race 40:00 intensity: (14 @0) + (7 @1) + (38 @2) + (28:44 @3) + (10:17 @4) **** 5.82 km (6:52 / km) +236m 5:43 / km
ahr:166 max:175 spiked:17/19c shoes: VJ Integrators

Irish Champs Relay, CNOC team 1, 3rd leg

Conor seemed to have a decent run on first leg, coming back with the pack. This was unusual in itself, I can't remember there ever being a pack at the IOC!
Kev was sent out with Colm, Niall McCarthy and Cillin all in a pack. Kev and Colm broke away and Kev got Colm right near the end so I went out with a 5 second lead over Brendan Delaney. He was no threat, and the only other last leg runner who I thought could beat me was Marcus, and his team had mispunched. I had watched kev and colm and could see no one behind them so I knew I had at least 3 mins on Marcus.

Took it easy enough around the course, checking the descriptions thoroughly. Was feeling tired on the hills but knew the downhill finish would suit me if it came to it. In the end I saw no one, had a pretty clean race, except for 13 where I veered off line slightly. Came into the finish and we had easily won, outsprinting Conor and Kev on the run-in!

Nice to have one win from the weekend and fair play to Conor and Kev who gave me a really easy job to do on last leg.

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