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Training Log Archive: roar

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running (road)5 4:25:38 30.16(8:49) 48.53(5:28) 75457.3
  Rock Climbing3 3:30:0021.0
  Running (off-road)2 2:37:57 16.77(9:25) 26.99(5:51) 62524.9
  Orienteering1 18:37 2.44(7:37) 3.93(4:44) 726 /28c92%11.8
  Total10 10:52:12 49.37 79.45 138726 /28c92%115.0
  [1-5]10 10:34:02

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Sunday Jan 26 #

9 AM

Running (off-road) 1:32:16 intensity: (5:26 @0) + (57:06 @1) + (19:03 @2) + (9:13 @3) + (1:28 @4) 14.98 km (6:10 / km) +565m 5:11 / km
ahr:132 max:164 shoes: Inov8 X-Talon 230 19

Sunday morning with Matthew and Jonny.
Started from HellFire down to the bottom of Massey's and up Tibradden. Moving quite well really for the most part. Legs felt a bit sluggish at the start but were grand later. Wouldn't day it was a particularly slow one. Nice to get it done early and with some company

Saturday Jan 25 #

9 AM

Running (road) 56:35 intensity: (1:15 @0) + (34:41 @1) + (2:56 @2) + (4:29 @3) + (3:56 @4) + (9:18 @5) 11.96 km (4:44 / km) +79m 4:35 / km
ahr:145 max:187 shoes: Asics DynaFlyte2 19

Marlay parkrun and home.
Started a bit far back and got quite stuck in the crowds on km 1, doing a 4:08. Was alright then and there weren't many people out front so tried to work through them. Km 2 and 3 were quicker, 3:40 ish but km 4 was a right struggle. Held it together for the last one and got in at 19:00. Reasonably pleased with that, but I tore my barcode in half as it was getting scanned. Seemed to repair it and it scanned in, but I'm unknown on the results.
Then ran around to do the last 500m with G before going home. Saw a rat in the river. Started to get a blister on my foot but otherwise a nice run home.
11 AM

Rock Climbing 1:00:00 [1]
shoes: brown climbing

Mostly comp problems with G. Nice really thinking about them a bit more before starting. Got some nice ones.
7 PM

Running (road) 16:04 intensity: (9:20 @0) + (6:44 @1) 2.65 km (6:04 / km) +19m 5:51 / km
ahr:95 max:133 shoes: Asics DynaFlyte2 19

warm up around the car park many times waiting for Kev, then and out on back on the roads with Kev.

Orienteering 18:37 intensity: (9 @0) + (21 @1) + (17 @2) + (37 @3) + (13:53 @4) + (3:20 @5) ** 3.93 km (4:44 / km) +7m 4:41 / km
ahr:166 max:176 spiked:26/28c shoes: Asics DynaFlyte2 19

St. Patrick' s College Night-O #3

Tried hard enough. Legs were a bit tired feeling but was happy enough. Focus on trying to stay ahead of the planning and have clear route choice decisions made for this sprint area. Actually wasn't the most technical. Mostly it was the way you saw was right. One or two little hesitations still. Bit down on Josh, I'll have to pull it together on these forest events to get to him in the league.

Running (road) 17:10 intensity: (19 @0) + (15:42 @1) + (1:09 @2) 3.04 km (5:39 / km) +24m 5:26 / km
ahr:128 max:150 shoes: Asics DynaFlyte2 19

Joined Josh, CillinC & Kev for a bit then ran after Gina who was walking to the Luas. Getting some ks in.

Thursday Jan 23 #

6 AM

Running (road) 49:58 intensity: (24 @0) + (39:41 @1) + (9:08 @2) + (45 @3) 9.36 km (5:20 / km) +81m 5:07 / km
ahr:136 max:156 shoes: Asics DynaFlyte2 19

In the dark of morning, before breakfast, it's very quiet out, except for that one guy absolutely smashing out some intervals. Grand route, mostly away from traffic. Few tight bits from yesterday.

Wednesday Jan 22 #

12 PM

Running (road) hills 1:32:33 intensity: (16 @0) + (45:51 @1) + (15:52 @2) + (6:31 @3) + (15:43 @4) + (8:20 @5) 15.53 km (5:58 / km) +513m 5:07 / km
ahr:145 max:177 shoes: Asics DynaFlyte2 19

1x 5min & 3x Aonghus Hill reps
Up to 3Rock, after running 20 minutes I did the first 5min hill effort. That got me to the car park essentially so 3x Aonghus reps from there:
6:41, 6:40, 6:52
Consistent anyway. Noticed the lack of having done effort recently, similar to the strides yesterday but on a different level today... Form felt good and legs turned over nicely.

There was a guy with a long board doing laps of the car park, coming down super quick and getting driven back up. Nearly took me out on a hairpin on the last rep. Had been well confused what the sound was until then!
7 PM

Rock Climbing 1:00:00 [1]
shoes: brown climbing

Very busy this evening. Spent some time trying some hard things as it was climb then rest for ages. Made some progress. Stopped when my calf wanted to cramp.

Tuesday Jan 21 #

5 PM

Running (off-road) 1:05:41 intensity: (5 @0) + (40:33 @1) + (7:21 @2) + (14:39 @3) + (3:03 @4) 12.01 km (5:28 / km) +61m 5:20 / km
ahr:142 max:166 shoes: Inov8 X-Talon 230 19

With Brian for an evening one around the XC course. Nice evening and good chats. Felt good running. Finished with 4x 100m strides on the road.

Monday Jan 20 #

6 AM

Running (road) 33:18 intensity: (56 @0) + (27:00 @1) + (58 @2) + (1:07 @3) + (3:17 @4) 5.99 km (5:33 / km) +39m 5:23 / km
ahr:131 max:168 shoes: Asics DynaFlyte2 19

Easy morning shakeout. Getting out and doing some orienteering has inspired some motivation again. Watching Niamh's presentation brought back memories of WOC too and made me remember how much I enjoyed being there and want to go back.
6 PM

Rock Climbing 1:30:00 [1]
shoes: brown climbing

Shoes are nearly there to be wearable all evening, and much better than the old ones. Trying some greens and making much more progress on a few reads I couldn't do before.
New oranges which are easyish so smashed my forearms blasting my way around them at the end. Then some strength and stretching upstairs.

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