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Training Log Archive: roar

In the 7 days ending Jul 14, 2019:

activity # timemileskm+mload
  Running (road)5 2:34:53 16.02(9:40) 25.77(6:01) 23043.1
  Cycling2 2:08:00 35.71(3:35) 57.47(2:14) 48715.8
  Running (off-road)1 1:58:12 12.92(9:09) 20.79(5:41) 34316.9
  O-training1 1:19:47 4.6(17:21) 7.4(10:47) 9010.9
  Total8 8:00:52 69.24(6:57) 111.44(4:19) 115086.6
  [1-5]8 7:13:56

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

9 AM

Running (road) 20:20 intensity: (3:44 @0) + (9:32 @1) + (2:20 @2) + (2:43 @3) + (2:01 @4) 2.46 km (8:17 / km) +19m 7:58 / km
ahr:127 max:166 shoes: New Balance 880-V7

Nice easy one over to the botanical gardens very briefly and then back to the hostel for some strength.
Off to Halden then.
4 PM

Running (off-road) 1:58:12 intensity: (2:48 @0) + (1:10:43 @1) + (35:38 @2) + (9:03 @3) 20.79 km (5:41 / km) +343m 5:15 / km
ahr:140 max:160 shoes: 2019 Inov8 X-talon 212 v2

From Lizzie's in Halden. Nice comfy journey then a sunny afternoon run in the forest. Got a map from Lizzie and made a nice loop. Lovely forest it was too, with good little trails. Felt good, last few hills were tough but motored along well.

Saturday Jul 13, 2019 #

6 PM

Running (road) 1:01:28 intensity: (1:05 @0) + (30:51 @1) + (3:11 @2) + (4:35 @3) + (7:56 @4) + (13:50 @5) 11.87 km (5:11 / km) +116m 4:56 / km
ahr:147 max:179 shoes: New Balance 880-V7

Spent the morning / early afternoon touristing in the quite lovely hot sun. Evening before dinner was run time and I went for the Kea session:
2x1600, 2mins, 1x2k, 3mins, 1x1k
Gina took one of the city bikes and we went up the river. Lovely river it is too with some cool waterfalls. Didn't quite make it to the park in 15 mins and started the first 1.6k on the way there. Felt good though it was a bit climby. Then on the gravel around the park, second one felt ok. 2k was a struggle. Not a flap loop but I dipped under the 8mins. Better for the last day 1k then.

Cool down along the river then with photo stops. Picked up a bike to cycle the rest of the way after about 15 mins.

Friday Jul 12, 2019 #

9 AM

Cycling 56:49 intensity: (2:32 @0) + (38:59 @1) + (9:28 @2) + (4:58 @3) + (52 @4) 25.63 km (2:13 / km) +282m 2:06 / km
ahr:134 max:169 shoes: Cannondale CAAD8

Went into Dublin last night but the bus leaves at inconvenient times so drove to Blessington and left the car there. Had to collect it this morning then so cycled to do that. Added in extra distance by going via Hollywood and Valleymount. Bit colder and overcast today but still nice for cycling. Nicer road surfaces on this route too.

Thursday Jul 11, 2019 #

8 AM

Running (road) 21:12 intensity: (10:46 @0) + (10:26 @1) 1.99 km (10:41 / km) +26m 10:02 / km
ahr:100 max:124 shoes: New Balance 880-V7

Very easy BBA in the light drizzle followed by some exercises.
2 PM

Cycling 1:11:11 intensity: (1:21 @0) + (1:00:52 @1) + (8:13 @2) + (45 @3) 31.84 km (2:14 / km) +205m 2:10 / km
ahr:128 max:155 shoes: Cannondale CAAD8

Giving the foot a break went for a small lake lap. Lovely day for it, sun blazing down and no wind. Overpumped the tyres slightly though and it's not the best road surface so had some serious vibrations. Distracted slightly from the ridiculously ithcy bee sting.

Wednesday Jul 10, 2019 #

6 PM

Running (road) 46:49 intensity: (8 @0) + (24:49 @1) + (7:05 @2) + (40 @3) + (7:13 @4) + (6:54 @5) 8.63 km (5:26 / km) +61m 5:15 / km
ahr:149 max:182 shoes: New Balance 880-V7

Easy in Castlecomer Demesne. Felt 100kg starting off. Probably due to being reasonably soon after dinner. Loosened up soonish though. Wet out and enjoyed being out in the warm rain for a change. Got stung by a wasp which wasn't super fun.

Monday Jul 8, 2019 #

Note

Selected for everything at WOC!
Hadn't really considered that this was a possibility but I'm up for the challenge. Pretty happy with the weekend. Showed I'm on pretty good form. Percentages behind were decent.

Monday - o-intz kirkebygden, then Ireland late
Tuesday - cycle
Wednesday - Castlecomer demesne
Thursday - cycle
Friday - cycle, then back to Norway late
Saturday - Oslo day
Sunday - travelling down to stromstad. Tempted by some oing in Halden
11 AM

Running (road) 5:04 intensity: (28 @0) + (3:50 @1) + (14 @2) + (32 @3) 0.83 km (6:05 / km) +9m 5:46 / km
ahr:119 max:161

O-training 1:19:47 intensity: (24:04 @0) + (28:10 @1) + (11:29 @2) + (12:56 @3) + (3:08 @4) 7.4 km (10:47 / km) +90m 10:10 / km
ahr:125 max:166 shoes: 2019 Inov8 X-talon 212 v2

Back to Kirkebygden again for some o-intervals. Slight mistake with the number of maps, 4 between 6 so we had 2 without maps each interval. Felt way better than last Sunday. Was able to be aggressive and really push hard in the forest. Nice to have a bit of competition.

Right toe is quite sore after this. It's been getting a little worse over the weekend but seemed worth it to run the race anyway. I'll take a day or two off running since I have the bike in Ireland and wear bigger shoes.

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