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Training Log Archive: roar

In the 7 days ending Oct 12, 2014:

	activity	#	time	miles		km		+m				load
	Running (road)	5	1:25:21	7.15		11.5		4				20.1
	Running (off-road)	1	1:11:50	6.07	(11:50)	9.77	(7:21)	403				13.2
	Cycling	1	1:01:11	13.71	(4:28)	22.07	(2:46)	177				9.4
	Rock Climbing	1	1:00:00									12.0
	Orienteering	2	46:02	5.41	(8:31)	8.7	(5:17)	285	35 /	40c	87%	36.7
	Total	7	5:24:24	32.34		52.05		869	35 /	40c	87%	91.4
	[1-5]	7	4:55:48
averages - sleep:6

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Sunday Oct 12, 2014 #

8 AM

Running (road) warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 X-Talon

Jog to the start in the fantastic mist. Made it seem much more epic. Felt surprisingly good.

Orienteering race 22:59 ***** 4.3 km (5:21 / km) +145m 4:34 / km
spiked:18/21c shoes: Inov8 X-Talon

Race the Castles 2, Stirling.

Picked up the map and thought "this is my kind of sprint!". Started great, 1 and 2 were perfect. Then I made an absolute mess of 3. Was concentrating on running and never really read my map. Ran down the gap I thought opened onto the control. Then down under the underpass. Eventually worked it out and ran along the battlements.

4 was fine, I had already seen the underpass for 5, so simple as far as 6. 7 looked fine to me and I pushed hard. However it was not obvious at all and the oxygen debt I had put myself in meant I spent almost a minute trying to calm down and eventually got the control. Got annoyed here and let it affect my enjoyment of the course. 2 minute man caught me since he saw me up on the battlement punching. 8, 9 were fine and trying to run hard. Small hesitation on 10 as I thought it would be the other side of the wall.
Was feeling tired now but still went high for 11 and I think it was correct. 12, 13 were quite simple.

Think I took the wrong choice for 14, going up the steep hill when I probably should have gone around further. Still got there ahead of 2 minute man, though he was just behind me. The end was then a bit of a hammer fest through the last few controls that were quite easy. Last few were a bit easy.

Overall not pleased with this really. 2 big mistakes cost me about 2 minutes while the rest of the run was quite good really. What was most annoying was that it was a sprint that suited me and I had messed it up by just not paying proper attention.

9 AM

Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon

Cool down with Kev checking out some of the graveyards.

Saturday Oct 11, 2014 #

Event: Race the Castles

10 AM

Running (road) warm up/down 8:00 [2]
shoes: Inov8 X-Talon

Jog to the start with Kev.

Orienteering race 23:03 **** 4.4 km (5:14 / km) +140m 4:31 / km
spiked:17/19c slept:6.0 shoes: Inov8 X-Talon

Race the Castles event 1, Edinburgh City Race.

Plan was to take it steady. Started out ok to 1 but then missed the entrance to the alley. Realised very quickly <5s dropped.
Solid then through the technical area but I felt that the hills were going to tire me out.

Long leg to 7 and I had a chance to read ahead, planned my route to 8. Went around the hill to reduce the climb and I think it was very worth it. Coming back up to 9 then I could feel my legs suffering. 10 fine then 11 I went down the wrong alley and had to turn around and come back. ~20s.

Went up for 13 to get a nice line into the control. Was clean then for the finish but the legs had very little push in them and I wasn't moving as fast as I would have liked.

Happy enough with this given then late night with little sleep and the amount of hills on the course. Focus was good throughout.

11 AM

Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon

Bit of a cool down with Darren.

Friday Oct 10, 2014 #

Note

Arrived in Edinburgh at 11:30. No car in the car park for me and had to wait for 30 mins. Dropped Conor off and by the time I was parked and in bed it was 01:30. Early start tomorrow so I will be tired!

Wednesday Oct 8, 2014 #

5 PM

Cycling 33:45 10.63 km (3:10 / km) +164m 2:57 / km
ahr:107 max:162 shoes: Basso

Cycle to Lamb Doyles. HR a bit wonky at the start.

Running (off-road) 1:11:50 9.77 km (7:21 / km) +403m 6:06 / km
ahr:126 max:164 shoes: Inov8 X-Talon

Run on 3Rock with Colm, Johnny and Andrew (new UCDO guy). Nice day for it though it got a bit chilly and I foolishly left my torch in Colm's car so the last bit was pretty dark.

Cycling 27:26 11.44 km (2:24 / km) +13m 2:23 / km
ahr:131 max:160 shoes: Asics Gel 1170

Cycle home.

Tuesday Oct 7, 2014 #

6 PM

Running (road) warm up/down 14:56 2.04 km (7:20 / km) +1m 7:19 / km
ahr:109 max:162 shoes: Asics Gel 1170

Running (road) intervals 27:11 6.11 km (4:27 / km) +1m 4:27 / km
ahr:163 max:179 shoes: Asics Gel 1170

8x 600m 200m jog recovery

2:17, 2:16, 2:19, 2:19, 2:18, 2:15, 2:17, 2:12

Took it a little easy at the start with the idea to build into it. Picked it up a bit then for the last few. Probably could have done them all under 2:17.

Was a bit demoralised afterwards when I saw the pace and thinking of a sub 40 min 10k but have since realised it's something I need to work towards, not something that will happen tomorrow.

Running (road) warm up/down 13:14 2.05 km (6:27 / km) +2m 6:25 / km
ahr:124 max:139 shoes: Asics Gel 1170

2 Laps with Gavan D and then back to the clubhouse with Gina.

Monday Oct 6, 2014 #

Note

Bit easier this week with RTC and training week coming up.

Monday - pm run to climbing, climbing, run home
Tuesday - crusaders intervals
Wednesday - Howth 80 mins
Thursday - pm gym
Friday - rest (travelling to Edinburgh)
Saturday - RTC Edinburgh + possibly some training
Sunday - RTC Stirling

Note

Interview today for an extended contract so it is necessary to suit up.
Made going to the gym impractical.

Rock Climbing (Gravity) 1:00:00 [2]
shoes: Five Ten

Mostly on the greens this week. Body was a bit tired but did many of them quickly so it was good for endurance. got a few flags in as well.

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