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Training Log Archive: roar

In the 7 days ending Dec 7, 2015:

activity # timemileskm+mload
  Running (road)4 2:48:42 17.78(9:29) 28.61(5:54) 40249.4
  Running (off-road)1 1:48:30 9.65(11:15) 15.53(6:59) 56817.1
  Orienteering2 1:41:59 8.58(11:53) 13.8(7:23) 58915 /18c83%46.6
  Rock Climbing1 1:00:0012.0
  Cycling1 40:04 8.18(4:54) 13.16(3:03)7.0
  Commuting1 15:04 2.64(5:43) 4.24(3:33) 141.2
  Strength5 5:000.5
  Total12 8:19:19 46.82 75.35 157315 /18c83%133.9
  [1-5]12 8:07:18
averages - sleep:7.7 rhr:46

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Monday Dec 7, 2015 #

8 AM

Strength 1:00 [1]
rhr:45 slept:7.5

30 eccentric calf lowers
1 PM

Note

Another successful week. Body coped with the double Saturday pretty well and seemed alright on Sunday. Easy week this week and there is plenty on.

Monday: Climbing
Tuesday: Intervals
Wednesday: Long run, I'll probably do like 80 mins in the park
Thursday: Lynam lecture in eve so morning run + strength
Friday: Travelling to westport for Xmas party. Maybe a swim
Saturday: Westport parkrun
Sunday MOC
7 PM

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

Bouldering in Gravity. Good crowd today. Gina, Killian, Luke and some guy named Cormac. Shea showed up later too.

Big thing of the day: did 2 reds, bringing my total to 3, excellent. Probably helped a little by being tall I will admit. Also got the iron cross style blue which was nice. Had a fun time.

Sunday Dec 6, 2015 #

Event: Leinster League, Trooperstown
 
11 AM

Running (road) warm up/down 12:03 intensity: (20 @0) + (6:21 @1) + (5:22 @2) 1.97 km (6:07 / km) +40m 5:33 / km
ahr:128 max:144 shoes: Inov8 X-Talon 212

Jog lap with Brian around a part of Trooperstown. Lovely day out compared to yesterday. Sun shining and all.

Orienteering race 1:06:02 intensity: (20 @0) + (54 @1) + (6:14 @2) + (32:04 @3) + (26:30 @4) 8.68 km (7:36 / km) +361m 6:18 / km
ahr:159 max:174 shoes: Inov8 X-Talon 212

Trooperstown LL5 Brown 7.1km 315m

Map

The forest at the start was nice, and I ran pretty well in it. Caught Brian A at number one and felt strong enough up the hills. Nice course making us go through the forest here. The wheels came off a bit for number 6 though and I read my way to number 9 instead, causing myself to take the wrong routechoice, and then suffering even more from a severely hidden control than I would have otherwise. The open mountain heather was tough, as usual but I slogged on through it. Lack of confidence after my miss on 6 and I did waste time on 7 and 9. Back into the forest I was flying along. Left 12 incorrectly, but sorted it out and then did visit an extra boulder for 13. 16 felt super weird in terms of it's placement. Then when I had the chance to finish and be pretty happy with what I had done I made a total utter mess of 17. Got to the thicket perfectly, all I had to do was look. Instead I just ran around it looking for a re-entrant. Dumb.

Interestingly, the first time I've won the Leinster League on Brown!

Running (road) warm up/down 11:39 intensity: (29 @0) + (11:10 @1) 1.87 km (6:14 / km) +22m 5:53 / km
ahr:115 max:128 shoes: Inov8 X-Talon 212

Cool down by myself around the same loop, though I did it as an out and back to make up the time.

Brown - Splits

Saturday Dec 5, 2015 #

9 AM

Running (road) warm up/down 17:40 intensity: (38 @0) + (3:18 @1) + (13:32 @2) + (12 @3) 2.98 km (5:56 / km) +56m 5:25 / km
ahr:136 max:151 slept:8.0 shoes: Inov8 X-Talon 212

Jog to the start of hill intervals. Very wild out. I jogged through a flock of pidgeons and rather than take off they all hopped away from me. It was quite hilarious! There was a point when I basically came to a standstill due to the wind.

Running (road) hills 31:51 intensity: (8 @0) + (27 @1) + (2:39 @2) + (5:23 @3) + (23:06 @4) + (8 @5) 6.35 km (5:01 / km) +75m 4:44 / km
ahr:166 max:178 shoes: Inov8 X-Talon 212

Phoneix park hills 4x 1mile 60s rest

As I said it was very windy. I actually was late for the session since it started early, unbeknowns to me. Thus, I was solo. Somehow the wind never seemed to be at my back, except for the sketchy downhill where it was totally flooded and slippery. It was in my face for the two tough hills and sideways for the flats. Times were slow as a result. I kept it consistent though and on the last one Brian and Ilona were just in front of me to chase so I managed to keep pressing on.

6:54
6:59
7:00
6:55

Running (road) warm up/down 19:40 intensity: (1:59 @0) + (7:43 @1) + (9:55 @2) + (3 @3) 2.95 km (6:40 / km) +18m 6:28 / km
ahr:135 max:149 shoes: Inov8 X-Talon 212

Jog home, wind at my back. This made it much easier. Saw a squirrel (second of the day) having a great little dig for some nuts. I stopped and watched him for a bit cause he was nice and had clearly actually remembered the correct location. Then I beat the Luas from Heuston to home. Also had a work epiphany, on how to solve a problem. Hopefully I remember what it was on Monday.
2 PM

Running (road) warm up/down 10:01 intensity: (14 @0) + (1:56 @1) + (2:30 @2) + (5:09 @3) + (12 @4) 1.14 km (8:47 / km) +102m 6:04 / km
ahr:144 max:165 shoes: VJ Falcon

Jog up to the start of the Junior middle course with Killian, planned by Dave Healy on a small part of the Pine Forest/Cruagh map, remapped by Ger.

Phew, many names. Legs feeling heavy. I wonder why?

Orienteering race 35:57 intensity: (16 @0) + (50 @1) + (1:32 @2) + (13:04 @3) + (51:52 @4) + (4:20 @5) **** 5.12 km (7:01 / km) +228m 5:45 / km
ahr:167 max:180 spiked:15/18c shoes: VJ Falcon

Map 1
Map 2

Orienteering in Cruagh. 4.5km

My legs were tired. Had a GoPro on as well. Started badly by missing number 1. Just didn't take my time to get it right. Thought I had aimed off but really hand't and then turned the wrong way. For 2 I was hesitant, not understanding the map and lacking confidence. After that I got into it much better. I was reading the map and finding the important features. Was finding the uphills very tough but that's to be expected really.

Running (road) warm up/down 11:19 intensity: (42 @0) + (2:21 @1) + (2:18 @2) + (3:40 @3) + (2:18 @4) 1.49 km (7:35 / km) +79m 6:00 / km
ahr:146 max:166 shoes: VJ Falcon

Jog up to the start again with Cillin and Colm who were starting very late. Legs even more tired, yet this was a good bit faster. Back down the path then which was really a river by this stage which was great fun.

Running (road) warm up/down 1:40 intensity: (4 @0) + (1:36 @1) 0.28 km (5:56 / km)
ahr:124 max:132 shoes: VJ Falcon

I stopped my watch for a bit since I was going to follow someone with the GoPro, but no one came so I just jogged on.

Long - Splits

Friday Dec 4, 2015 #

8 AM

Strength 1:00 [1]
rhr:45 slept:7.5

25 eccentric calf lowers

Thursday Dec 3, 2015 #

8 AM

Strength 1:00 [1]
rhr:47 slept:8.0

25 eccentric calf lowers.

Tired legs this morning
6 PM

Cycling 40:04 intensity: (9:52 @1) + (30:12 @2) 13.16 km (3:03 / km)
ahr:100 max:113

An easy cycle on the turbo. I didn't push it too hard though it felt much harder than the the HR says. Legs were definitely tired afterwards too. It might just be a lack of cycling, though I do commute. Who knows. Resting tomorrow anyone. Watched S01E01 of Gotham. Seemed decent.

Wednesday Dec 2, 2015 #

7 AM

Strength 1:00 [1]
rhr:48 slept:7.0

25 calf thingamys. Will probably up this to 30 next week. Feeling the benefits again with very little calf tightness on the track yesterday.
6 PM

Running (off-road) 1:48:30 intensity: (2:01 @0) + (1:00:34 @1) + (32:35 @2) + (11:35 @3) + (1:45 @4) 15.53 km (6:59 / km) +568m 5:54 / km
ahr:131 max:166 shoes: Inov8 X-Talon 212

Long run with Seamus & Gina.

Started in Pine Forest, went up Cruagh and out the boardwalk. Took a diversion up to the open mountain but the path deteriorated and we came back down. Then took the less nice path to get onto the DMW on the lovely path. Then back to Pine Forest, where we met up with Gina for a bit, and up Tibradden and Fairy Castle. I told Shea it would be only 20 mins down from from Fairy Castle. I was wrong. Gorgeous night out. Clear, no wind and decently warm. Very enjoyable.

Tuesday Dec 1, 2015 #

8 AM

Strength 1:00 [1]
slept:8.0

25 each leg calf things
6 PM

Running (road) warm up/down 8:53 intensity: (12 @0) + (15 @1) + (23 @2) + (8:03 @3) 1.62 km (5:29 / km) +1m 5:28 / km
ahr:152 max:161 shoes: Inov8 Road-X 255

Warm up laps with Michael. I saw him on Monday morning and we were discussing different routes in the park. May join him one of the mornings.

Running (road) warm up/down 8:57 intensity: (38 @0) + (2:59 @1) + (3:23 @2) + (1:57 @3) 1.2 km (7:27 / km) +1m 7:26 / km
ahr:134 max:162 shoes: Inov8 Road-X 255

drills and strides. A little stiff

Running (road) intervals 23:43 intensity: (10 @0) + (7 @1) + (54 @2) + (4:27 @3) + (14:30 @4) + (3:35 @5) 5.11 km (4:38 / km) +3m 4:38 / km
ahr:168 max:182 shoes: Inov8 Road-X 255

12x 400m 30s rest

Found a group as there were loads down. Good session. Got the pacing down and was nice and consistent. Happy. It was windy enough on the on the main straight which made finishing tough but I held onto form.

87, 89, 88, 88, 89, 88, 87, 88, 87, 87, 85, 86

Avg: 87.4
Std dev: 1.19
NStd dev: 0.013

Running (road) warm up/down 11:16 intensity: (9 @0) + (10:44 @1) + (23 @2) 1.64 km (6:52 / km) +5m 6:46 / km
ahr:126 max:135 shoes: Inov8 Road-X 255

Cool down laps with Gina. Having the chats.

Commuting 15:04 intensity: (3:49 @0) + (10:32 @1) + (35 @2) + (8 @3) 4.24 km (3:33 / km) +14m 3:30 / km
ahr:114 max:149 shoes: Basso

cycle home. I'm never really sure when to track my cycling and when to not. It happens more often now that my watch is always on me.

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