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Training Log Archive: roar

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running (road)5 4:24:16 27.95(9:27) 44.97(5:53) 59360.5
  Strength5 3:05:038.9
  Running (off-road)2 2:11:49 11.53(11:26) 18.55(7:06) 82914.9
  Orienteering1 51:36 5.01(10:18) 8.06(6:24) 9726.6
  Swimming1 43:06 0.76(56:37) 1.23(35:11)8.6
  X-Trainer1 41:12 3.47(11:52) 5.59(7:22)3.7
  Total13 11:57:02 48.72 78.41 1519123.3
  [1-5]13 9:56:05

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Sunday Apr 7 #

11 AM

Running (road) 14:45 intensity: (1:37 @0) + (12:52 @1) + (11 @2) + (5 @3) 2.8 km (5:16 / km)
ahr:119 max:146 shoes: Inov8 X-talon 212

warm up with Conor and Jake. Went off first today and probably could have a done with a few more minutes to loosen up a bit more. Was very glad of the extra hour sleep from clocks going back.

Orienteering race 51:36 intensity: (51 @1) + (31 @2) + (14:21 @3) + (34:07 @4) + (1:46 @5) 8.06 km (6:24 / km) +97m 6:02 / km
ahr:163 max:176 shoes: Inov8 X-talon 212

OY3 - Waitarere (again)

Orienteering was mostly good but Conor was just going faster than me. Mostly felt like I was going well though had a rough patch in the middle, like 9-12 and he caught me on 16 after being able to see me on the big long road leg. Finished together from there so it turned into a bit of a race. Tough finish but Conor missed the last one and I at least finished first.

Running (road) 28:08 intensity: (23 @0) + (26:13 @1) + (1:31 @2) + (1 @3) 5.05 km (5:34 / km) +15m 5:29 / km
ahr:132 max:149 shoes: Inov8 X-talon 212

Good long cool down with Conor & Jake. Was a bit windy on the way back and started to get a little cold.

Saturday Apr 6 #

7 AM

Running (road) 13:22 intensity: (1 @0) + (3:14 @1) + (6:00 @2) + (2:34 @3) + (1:31 @4) + (2 @5) 1.68 km (7:57 / km) +11m 7:42 / km
ahr:148 max:171 shoes: New Balance 880-V7

Warm up outer laps with Conor then some drills and strides. Bloody cold this morning (10 degress) and a bit windy. At least the torrential rain that we had overnight stopped. Forgot to start my watch for the first lap.

Running (road) 45:37 intensity: (3:03 @0) + (18:15 @1) + (2:42 @2) + (4:17 @3) + (15:21 @4) + (1:59 @5) 7.97 km (5:43 / km)
ahr:144 max:175 shoes: New Balance 880-V7

5x1k + 3x400m
3:41, 3:37, 3:38, 3:38, 3:38
71, 73, 73

That silly first once costing me the consistency. Felt pretty good mostly. It was windy though and it felt like it was blowing me around a bit and I had to work hard to keep ok form and concentrate on keeping the cadence high. Would kinda be close to Conor for about 1.5 laps then he'd pull away a bit towards the end. Probably was running the first 200 a bit quick but with the wind there was some variance. Had Jake for company on my shoulder the whole time.

400s were tough. Fairly high effort with 1 lap jog recovery. Mostly just tried to stay on Conor's shoulder and did that ok. My legs knew about it though.
8 AM

Running (road) 15:10 intensity: (11:01 @1) + (3:20 @2) + (49 @3) 2.23 km (6:49 / km) +70m 5:54 / km
ahr:136 max:157 shoes: New Balance 880-V7

Cool down zoo lap with Jake and Conor. Went the other way this time which wasn't as nice due to much longer time going uphill. Warm enough with my jacket on.
12 PM

Strength 1:06:56 intensity: (1:06:55 @1) + (1 @3)
ahr:86 max:127 shoes: New Balance 880-V7

Forgot my book today so going from memory which may not be 100%. Feel like doing well in the 400s this morning is a bit related to doing this gym work. I reckon after NZ champs I'll do some tests to try and get the percentages all correct.

5 min row + bar warm up
Lunges 3x6 40, Left hamstring working hard.
Bentover row 3x6 40
Deadlifts 3x6, 65, 65, 65.
Shoulder press 3x6, 27.5, 30, 30kg
drop Box jumps - 4x6 - feeling very explosive today
{gym ball planks + Assisted pull ups 3x6, 20, 30, 30} (superset)
5min row cool down

Thursday Apr 4 #

10 AM

Running (road) 1:16:16 intensity: (1:51 @0) + (48:22 @1) + (6:05 @2) + (10:23 @3) + (6:57 @4) + (2:38 @5) 11.55 km (6:36 / km) +313m 5:49 / km
ahr:136 max:175 shoes: New Balance 880-V7

4x~400m & 4x~300m hills

Jogged down to Karori park for drills and strides. There was a schools cross country thing on so it was fairly busy. Then over to where I did these before.
All were fairly consistent and recoveries I kept at 3:45 & 3:15
1:40, 1:41, 1:40, 1:39
1:14, 1:15, 1:13, 1:14
Tough stuff, with the long recoveries the efforts are fairly maxed out. Once you get your breath back there's still a bit of tiredness but felt fairly back to ready before each one. The knowledge of the pain to come though is pretty intimidating. Quicker than when I did a 20 min tempo beforehand which is fair enough. Nice sunny calm day was perfect.

Jogged back up Friend St which is a much nicer way home than the main road. You can't see the end from the start and it's a more steady climb rather than the really steep bit the other way.
3 PM

X-Trainer 41:12 intensity: (4:34 @0) + (36:37 @1) + (1 @3) 5.59 km (7:22 / km)
ahr:122 max:142 shoes: New Balance 880-V7

Down to the gym and on the cross trainer. Watched some netflix and netball (intersting sport) kind of simultaneously. With Gina for like 10 mins and then she went off to do weights stuff. Was grand except my sock moved a bit on one foot and it got a bit rubby by the end.

Then into town for more shoe shopping and an evening of games in Cerberus.

Strength 6:05 intensity: (4:44 @0) + (1:19 @1) + (2 @3)
ahr:100 max:132

Wednesday Apr 3 #

11 AM

Running (off-road) 1:14:20 intensity: (5:39 @0) + (52:31 @1) + (8:05 @2) + (8:05 @3) 10.03 km (7:25 / km) +538m 5:50 / km
ahr:130 max:159 shoes: Inov8 X-talon 212

Decided to change it up a bit today so after some shoe shopping in Queensgate for Gina went to the far side of Wainuiomata and found this parky place. reckoned there was a path that I couldn't find in real life so I made up some loops and then an out and back to finish. Weird weather, going from hot and sunny to cold and rainy a few times. One of the loops was by these gum trees which smelled pretty amazing. Saw pukeko, a tomtit, a fantail and a kingfisher. The out and back was tough and I felt pretty heavy on the climb. Very tired afterwards and took a much needed nap once I got home.

Tuesday Apr 2 #

9 AM

Running (road) 1:10:58 intensity: (3:59 @0) + (29:01 @1) + (4:42 @2) + (12:10 @3) + (20:25 @4) + (41 @5) 13.71 km (5:11 / km) +185m 4:51 / km
ahr:145 max:172 shoes: New Balance 880-V7

Jog down to Karori park then 2x15mins @ 4m/k with 3mins rest
Was a little chilly starting off so wore my light rain jacket down and stashed it under a bush for the tempo. First one was good. Got settled at a nice pace. Few people running opposite directions until one guy I passed just before 1 lap to go who hung onto me for the lap. Jogged the rest and got about 2 strides into the second tempo when out of nowhere there was a big gust of wind and it started pouring. I mean properly lashing. By the time I was at 500m the little stream beside the park was already a fairly raging torrent. By lap 2 I was essentially constantly running through puddles. There was one ~100m stretch with water up to my shoe laces and the rest of it had varying amounts of surface water. All the other people promptly disappeared It was something extra to fight against other than my body though and I worked through it pretty ok, getting to pretty much the same point, maybe 5-10m short.
The rain then promptly stopped once I was done. Collected my jacket and was very glad of the little bit of extra warmth to run home.
In theory the loop is 1km, though there's no 1km marker. Mapometer reckons it's 980m but I mostly use the outside tarmac so I do think it's very close. I was doing about 3:59 per lap and went through 3.5km in 12:54ish both times so was running just under 4m/k by that measure.

Got changed, had a quick sandwich, some protein yoghurt and water a short rest and then headed to the gym.
11 AM

Strength 1:14:41 intensity: (1:06:33 @0) + (8:07 @1) + (1 @3)
ahr:87 max:131

5min row + bar warm up. Then did some warm up lifts increasing the weight slowly. Was quite cold after the rain event still and took a bit before I took off my extra thermal layer.
All off 2 mins rest
Deadlifts 3x6, 60
Shoulder press 5@30kg, 5mins rest 5@30, then 2 mins for the rest 6@27.5
Squats 3x6 57.5.
Hang cleans 3x6 30kg
Drop Box jumps 3x4 30"
Assisted pull ups 3x6, 20,20,30
5 mins cool down row before meeting Gina to go shopping.

Monday Apr 1 #

8 AM


Nice week. Keep this up and I'll be grand. Going for 3 sessions this week so a bit lower load otherwise

Mon- AM/PM Some form of cross training /50mins easy run + strides
Tues- AM 2x15min at LT pace (3min rec) + Gym PM Recovery
Weds- 75mins
Thurs- AM 4x400, 4x300 hills PM Cross Training
Fri- Rest Day
Sat- track + gym
Sun- 90mins incl the oing
10 AM

Swimming 43:06 [2] 1.23 km (35:11 / km)

Walked in the pouring rain over to the pool. First real trial of the new jacket I got actually. It was very good. Then swimming. Not busy at all today. I seem to be able to go much further in freestyle when my technique is bad. Took much fewer rests today than last week. Then finished off using 2 pool floats and just did some kicking for a few lengths. Hard enough work but nice change still.

Today I downloaded my watch using linux and then emailed the session to AP to upload it from the command line. I am so very close to having it actually automated.
2 PM

Strength 10:00 [1]

physio stuff
also stretching and foam rolling
5 PM

Running (off-road) 57:29 intensity: (3:38 @0) + (51:19 @1) + (2:29 @2) + (3 @3) 8.52 km (6:45 / km) +290m 5:46 / km
ahr:125 max:151 shoes: New Balance 880-V7

The rain let up thankfully. Still windy though. Headed up Wrights Hill via the road a bit. Took a wrong turn on some paths and had to do a little extra road but was grand. Down to Karori park for a bit and then up home. 4x strides up the lane. Tailwind this time so felt a bit quicker.
6 PM

Strength 27:21 intensity: (24:55 @0) + (2:25 @1) + (1 @3)
ahr:86 max:118

House core. Except it was just me.

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