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Training Log Archive: roar

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Running (road)5 5:25:53 35.82(9:06) 57.64(5:39) 70278.2
  O-training2 2:27:34 11.25(13:07) 18.11(8:09) 11520.5
  Rock Climbing1 1:00:006.0
  Orienteering1 14:37 2.17(6:44) 3.49(4:11)5.5
  Total8 9:08:04 49.24 79.24 817110.3
  [1-5]8 7:31:01

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MoTuWeThFrSaSu

Sunday Feb 16 #

10 AM

Running (road) 25:13 intensity: (12:32 @0) + (12:41 @1) 3.67 km (6:53 / km)
ahr:106 max:134

Orienteering 14:37 intensity: (27 @0) + (1:52 @1) + (2:02 @2) + (4:01 @3) + (6:15 @4) 3.49 km (4:11 / km)
ahr:155 max:170

Running (road) 15:27 intensity: (1:36 @0) + (13:51 @1) 2.49 km (6:12 / km) +3m 6:10 / km
ahr:116 max:132

Running (road) 40:05 intensity: (4:04 @0) + (21:21 @1) + (53 @2) + (3:48 @3) + (7:47 @4) + (2:12 @5) 7.21 km (5:34 / km) +6m 5:32 / km
ahr:133 max:174

Running (road) 4:47 intensity: (35 @0) + (4:12 @1) 0.73 km (6:35 / km) +1m 6:32 / km
ahr:117 max:131

Saturday Feb 15 #

9 AM

Running (road) 48:32 intensity: (7:50 @0) + (20:55 @1) + (45 @2) + (1:46 @3) + (7:47 @4) + (9:29 @5) 10.5 km (4:37 / km) +50m 4:31 / km
ahr:132 max:179 shoes: Asics DynaFlyte2 19

Ormeau parkrun + there and back again.
We also had a puzzle from Anton to think about for extra challenge. I started fine but really suffered through the middle section with the headwind. Accidental watch stop on finishing led to losing most of the cool down.
3 PM

O-training 1:07:05 intensity: (35:08 @0) + (18:29 @1) + (1:52 @2) + (4:50 @3) + (6:40 @4) + (6 @5) 8.55 km (7:51 / km) +23m 7:45 / km
ahr:109 max:171 shoes: Asics DynaFlyte2 19

Belfast Sprint Camp - Knockout Sprints
After a speedy middle of the day trip to Decathlon more training. It was absolutely lashing and windy getting out of the car to put out tags which made it a hard start but it did clear up by the time we started.
3x mass starts with runner's choice on each and a good rest in between. The gaffles split us up nicely. I was pleased with my pace really and picked the correct choice on the first one meaning I was right there with Conor and Kev. Unfortunately the rest of the intervals used the same choice set so I couldn't do as well again! Last one was a big race with Cillin. I just pipped him on the sprint finish but at the cost of a spectacular fall on stopping where my feet just kept going and I ended up flat on my back.

Friday Feb 14 #

8 PM

O-training 1:20:29 intensity: (30:53 @0) + (26:37 @1) + (3:06 @2) + (9:13 @3) + (9:46 @4) + (54 @5) **** 9.56 km (8:25 / km) +92m 8:02 / km
ahr:120 max:173 shoes: Asics DynaFlyte2 19

Sprint Camp Belfast #1 - Night sprints
4x mass start gaffled intervals with a break in the middle for gate guarding. Good fun. Didn't feel like I had a lot of spring, especially through the middle of the intervals. That was largely influenced by trying to hang on to Josh a bit too much at a few of the starts. Good fun.

Wednesday Feb 12 #

1 PM

Running (road) hills 1:37:56 intensity: (1:20 @0) + (51:13 @1) + (13:02 @2) + (6:26 @3) + (16:19 @4) + (9:36 @5) 16.26 km (6:01 / km) +547m 5:09 / km
ahr:144 max:177 shoes: Asics DynaFlyte2 19

Up to Ticknock for 1x 6min and 3x Aonghus hills
Went the road way rather than the hopping a dodgy fence after a field way and it was nicer to be honest. Helped also by the sun being out and it being a rather glorious day.
The 6 min fella felt alright, about par.
Then the Aonghus reps, well conditions were very subpar. Ice, snow, hailstones all on the ground in various densities. Times not worth comparing with anything other than themselves
7:07, 6:59, 6:59
I kind of got the hang of snow/ice running a bit again after the first one.

Then up to the masts to look at the snowy view before very much NOT going down the boneshaker.

My log kind of looks like I should run not on the roads tomorrow!
8 PM

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

Wen't down to get that mint I nearly had last week. Worked on a white first and then spent a good 30 mins just on the mint. Of course they've put up new pinks that make it significantly harder as you have to jump around them at the end. I got it, at 9:58. They started to turn the lights off while I was still on the top hold :)

Tuesday Feb 11 #

7 PM

Running (road) 1:00:22 intensity: (2:24 @0) + (55:02 @1) + (2:56 @2) 10.76 km (5:37 / km) +67m 5:26 / km
ahr:128 max:148 shoes: Asics DynaFlyte2 19

No Brian available today so came home. Not much motivation to get out, a scheduling clash may be stopping me from doing Mt. Olympus which I'm sad about. Ran with Gina as she cycled to dancing and then continued along the river path listening to a podcast. It was cold enough but not as bad as I had anticipated. Little extra loop at the end to get to the hour mark. Legs feeling alright anyway.

Monday Feb 10 #

Note

Week went to plan, nice and easy and feel ready for a bigger block now. Have kinda just thrown down the default here. Sprint Belfast will maybe dictate a change to Thursday but I have to look at the program again.

Monday: am 30 mins easy (got a free ticket to Tenacious D tonight at crazy short notice and will go to that!)
Tuesday: easy 60 w/ Brian
Wednesday: Hill intervals
Thursday: easy 1 hour
Friday: Sprint Belfast
Saturday: Sprint Belfast
Sunday: Sprint Belfast
7 AM

Running (road) 33:31 intensity: (14 @0) + (2:32 @1) + (8 @2) + (18:15 @3) + (10:33 @4) + (1:49 @5) 6.02 km (5:34 / km) +29m 5:26 / km
ahr:160 max:175 shoes: Asics DynaFlyte2 19

Struggle to get out of bed this morning. Grand run once I did though. Nice easy loop to start the week.

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