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Training Log Archive: roar

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+m				load
Running (off-road)	2	3:58:14	21.19	(11:15)	34.1	(6:59)	1528				47.6
Orienteering	3	2:41:51	13.77	(11:45)	22.17	(7:18)	594	35 /	38c	92%	71.1
Running (road)	4	1:54:42	12.34	(9:18)	19.86	(5:46)	170				32.7
Hill Walk	1	30:40	2.14	(14:19)	3.45	(8:54)	313				3.1
Total	8	9:05:27	49.45	(11:02)	79.58	(6:51)	2605	35 /	38c	92%	154.6

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Sunday Jan 4, 2015 #

9 AM

Running (off-road) long 1:56:29 [2] 14.06 km (8:17 / km) +755m 6:32 / km
shoes: Asics Gel 1170

Run up Mangerton. Started out together but the group splintered very rapidly on the hill. Colm H and Conor went off ahead, Cillin was in trouble (not hydrated enough or something) so myself and Colm M jogged up together though he walked at the start quite a bit. He was tired so I stuck with him. Flat bit gave some respite and we were quick up the muddy bit. Saw Colm H and Conor heading down but we soldiered on. Waited for Alison and Neil at the ridge since it was a bit hairy with wind and fog. Good fun up top.
Nice descent down then and some great views on the way down as the mist cleared.

Nice day out. Thanks for the weekend Darren!

Saturday Jan 3, 2015 #

10 AM

Orienteering 51:26 [4] **** 7.0 km (7:21 / km) +191m 6:28 / km
spiked:20/21c shoes: VJ Falcon

Crohane Lake training. 2x loops with mass start. I forgot the clear boxes (fool) so the SI didn't even work!

Had Colm M and Niall on my gaffle, which I knew from about the second control. Niall took the first lead, then Colm a little and then I led it out until 8 where I had a hesitation and went too high to let Colm in front. Came through the first loop with Colm and Conor was just with us too. Was mostly just behind Colm for the first 2 on the second loop but overtook him punching the 3rd. Suddenly I had a gap so I kept up the pressure. I think he made some mistakes because I got a decent lead and then just had to orienteer to the finish.

Much more solid orienteering today under pressure and focused on the map. Exactly what I came to this weekend for!

Orienteering (collecting) 29:33 [3] *** 2.74 km (10:48 / km) +43m 10:01 / km
shoes: VJ Falcon

Collecting controls with Neil. Bit of chats and jogging.

3 PM

Running (road) warm up/down 7:51 [2] 0.74 km (10:39 / km) +25m 9:06 / km
shoes: VJ Falcon

Jog to the start in Blue pool and back up the road a bit to look for Colm and Neil who were looking for Kat and Eibhlinn.

Orienteering race 16:05 [4] ** 2.89 km (5:33 / km) +79m 4:53 / km
shoes: VJ Falcon

2 man relay. Courses were gaffled. I ran second leg with Robert Pimm on first. He came back in the lead so I went out ~2s ahead of Colm H. Pretty easy course and he had me easily on the tracks that made up most of it. Got a sniff of him as there was some small sections of forest in the middle but he flew away from me on the last road bit.

Orienteering race 7:43 [4] ** 1.39 km (5:32 / km) +21m 5:09 / km
shoes: VJ Falcon

Final part of the relay. Mass start of all the guys, on the same course. Basically a running race with a bit of oing. First bit was on track then a long route choice around. Went left on tracks, who knows if right was better. Was in 4th with a cushion behind and in front by no. 2 but the leaders, Colm M, Colm H and Conor went too high on 3. I was back in the middle of the train but with more track to go it wasn't enough. Fought to stay on but they ran away on the last road bit. Close to them so happy enough.

Turned out Rob mp'd on the relay so we were disqualified from a comfy 2nd :(

Running (road) warm up/down 10:32 [2] 1.32 km (8:00 / km) +39m 6:58 / km
shoes: VJ Falcon

Collecting controls and back to the car.

B - Splits

Friday Jan 2, 2015 #

2 PM

Running (road) warm up/down 2:37 [2] 0.21 km (12:21 / km) +14m 9:17 / km
shoes: VJ Falcon

Very short jog to the start

Orienteering 57:04 [3] **** 8.14 km (7:01 / km) +260m 6:03 / km
spiked:15/17c shoes: VJ Falcon

Course on Crohane Lake. An old Blue from some years ago.

Took me a while to get back into the orienteering business and was judging distance and direction quite badly for the first 6. Can't even really remember some of the first controls which shows how much attention I was paying the map! Big mistake going to 6, stopping way to short having read all the lines completely incorrectly. Got a bit better but then had another big hesitation to 10. Sorted myself out and started to actually read the map and I was able to run away from Neil and Cillin and back onto Conor. We had a little race to the finish. Good fun to be out on a nice map again.

Map

Running (road) warm up/down 1:45 [2] 0.22 km (8:06 / km)
shoes: VJ Falcon

very short jog back to the cars.

Blue - Splits

Thursday Jan 1, 2015 #

7 AM

Hill Walk 30:40 [1] 3.45 km (8:54 / km) +313m 6:07 / km

Early morning walk up Tonlagee to see the sunrise. Seemed really promising on the way p but the 100 km/h winds helped us up. Good run down with Conor, though the wind made it quite tricky. Nice bit of banter anyway and followed up by a good breakfast.

Wednesday Dec 31, 2014 #

1 PM

Running (off-road) long 2:01:45 [2] 20.04 km (6:05 / km) +773m 5:06 / km
shoes: Inov8 X-Talon

Long Run. Original plan was to do the loop over glendasan, prince williams seat and fairy castle from pine forest but the wind was SSW so it was a terrible idea.

Instead went up Glendoo and then down to the bottom of Massey's and did a loop back up to the Dublin mountains way. Through Cruagh back to Pine forest and up Tibradden, to the junction with the Wicklow way then back to the car in pine forest. Extra 200m at the end to make up the 20km. Felt pretty decent once I got going. Moving well, feeling strong enough on the climbs. Tired near the end though.

Tuesday Dec 30, 2014 #

8 AM

Running (road) 31:31 [2] 6.43 km (4:54 / km) +39m 4:45 / km
shoes: Asics Gel 1170

Easy morning run in the park. Got up with Gina when she went to work and went out running instead. Lovely morning for it, nice and crisp and clear. Felt good.

6 PM

Running (road) warm up/down 17:53 [2] 2.79 km (6:25 / km) +38m 6:00 / km
shoes: Asics Gel 1170

Easy jog with Gina to the park. Plan was to go to the Polo pitch but it was too dark so we went to the Garda GAA pitch instead.

Running (road) warm up/down 3:03 [2] 0.43 km (7:11 / km) +6m 6:42 / km
shoes: Asics Gel 1170

Drills, ie one lap to check the distance. Stop slightly before the end to get 400m

Running (road) intervals 24:26 [4] 5.22 km (4:41 / km) +7m 4:39 / km
shoes: Asics Gel 1170

12x 400m 30s rest
Solo effort so a bit slower. It was tough, a stiff wind for the second 200m of the lap. Times were alright.

93, 93, 91, 90, 89, 89, 88, 90, 91, 88, 90, 89

Running (road) warm up/down 15:04 [2] 2.51 km (6:00 / km) +2m 5:58 / km
shoes: Asics Gel 1170

Warm down home.

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