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Training Log Archive: roar

In the 7 days ending Nov 15, 2015:

	activity	#	time	miles		km		+m	load
	Running (road)	6	3:38:35	24.53	(8:55)	39.48	(5:32)	320	64.0
	Strength	2	3:00						0.3
	Total	8	3:41:35	24.53		39.48		320	64.3
	[1-5]	8	3:39:14
averages - sleep:8.3 rhr:48

1:30

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Sunday Nov 15, 2015 #

Event: Connacht Orienteering Championships, Oakport

Note
rhr:52 slept:9.0 (rest day)

!!! different weighing scales to be fair but still !!!

Not sure what's up with the morning HR. In any case I didn't train today through lack of foresightedness on my part and family socialising.

10 PM

Strength 2:00 [1]

15 straight leg eccentric calf lowers
15 bent leg eccentric calf lowers

Saturday Nov 14, 2015 #

3 PM

Running (road) warm up/down 16:59 2.69 km (6:19 / km) +42m 5:52 / km
ahr:132 max:159 shoes: Inov8 X-Talon 212

warm up jog with Gina around Castlecomer demesne

Running (road) hills 29:24 4.91 km (5:59 / km) +103m 5:25 / km
ahr:159 max:179 shoes: Inov8 X-Talon 212

4x 1000m hills with jog recovery back to start.
Went drifiting in the morning so missed the club hills session. In Castlecomer for the weekend so went to the Demesne. Body was not happy with the 6:30 wake up. The distance I had to jog for recovery was too long really and I wasn't actually getting any rest (or so it felt like). For the first two I felt really good and was running solidly up the hill. 3rd was ok but I was suffering, but the 4th was like a death march so I left it after that.

4:42
4:48
4:54
5:01

Running (road) warm up/down 12:12 1.78 km (6:51 / km) +15m 6:34 / km
ahr:133 max:146 shoes: Inov8 X-Talon 212

cool down and back to the car.

Friday Nov 13, 2015 #

8 AM

Strength 1:00 [1]
rhr:46 slept:7.5

15x eccentric calf extensions, both legs

81kg morning weight. Fantastic

Thursday Nov 12, 2015 #

5 PM

Running (road) long 1:30:13 16.43 km (5:29 / km) +160m 5:14 / km
ahr:149 max:166 rhr:46 shoes: Inov8 X-Talon 212

Solo lap of the park long run.
Wet and windy out but managed to do it anyway. Wasn't too bad once I started. Just took the pace handy (using Gina's GPS so I could look at it!). Nearer the end it got tougher when there were hills bit felt pretty good running up them and had a bit of confidence in my ability. The HR zone is a bit high but not terrible.

Got home and weighted myself. 80kg, wow haven't been that in a while. Tired afterwards and was thankful for the lasagne in the fridge.

Wednesday Nov 11, 2015 #

Note
(rest day)

I didn't manage to get out of bed in the morning and then was travelling home after standing all day so no training happened. Train was delayed by ~40 mins from Galway which wasn't nice so eventually got home at 9pm

Tuesday Nov 10, 2015 #

6 PM

Running (road) warm up/down 10:00 [2] 1.88 km (5:19 / km)
shoes: Inov8 Road-X 255

Warm up. Started from the hotel and along the pier a bit. Pretty stiff headwind.

7 PM

Running (road) intervals 28:47 6.1 km (4:43 / km)
shoes: Inov8 Road-X 255

6x 800m 90s active recovery

Out along the promenade. Very strong salty headwind for the first 3. They were much slower as a result. The distance worked out very well as half way through the 3rd recovery I did the customary kick the wall at the end of the promenade. Probably could have pushed harder but good to get a session done anyway.

3:34
3:32
3:32
3:08
3:02
2:59

8 PM

Running (road) warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov8 Road-X 255

Cool down. Had a look down at the docks. Did turn back into the headwind at the end.

Monday Nov 9, 2015 #

Note

Mix and match week this week.
Monday - morning run (done) as going to Galway in the evening)
Tuesday - solo intervals
Wednesday - easy morning run as returning from Galway in evening
Thursday - long run
Friday - rest
Saturday - Hills in Castlecomer
Sunday - O-training of some shape or form. Either Featherbeds or Castlecomer

7 AM

Running (road) 21:00 [2] 3.98 km (5:17 / km)
shoes: Inov8 Road-X 255

Easy pre breakfast morning run as I won't get time this evening. Travelling to Galway. Windy out but nice run once I got out the door. Just did a small lap of the little park. Fixed the luas too though. Some hoardings had blown across the tracks on my way back and the luas was stuck so me and another random guy teamwork lifted back to where they were supposed to be.

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