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Training Log Archive: redrider

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Running	22	18:43:37	133.05	(8:27)	214.13	(5:15)	1236
Trail running	7	11:14:00	51.57	(13:04)	83.0	(8:07)	2380
Strength	2	1:10:00
Total	29	31:07:37	184.63		297.13		3616

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Friday Nov 30, 2018 #

Running hills 45:00 [3] 8.1 km (5:33 / km) +108m 5:12 / km

Hills, jumps and sprints in Tramore Valley Park. 6x60-90'' hill reps, some jumps, and 5x100m sprints.

Thursday Nov 29, 2018 #

Running 1:20:00 [2] 15.1 km (5:18 / km) +85m 5:09 / km

Blackrock round in the dark. A bit scary when there were no lights and I had no torch..

Wednesday Nov 28, 2018 #

Running intervals 1:04:00 [4] 11.42 km (5:36 / km) +50m 5:29 / km

15x200m/40sec track intervals with the club

Tuesday Nov 27, 2018 #

Running tempo 42:00 [3] 9.4 km (4:28 / km) +70m 4:18 / km

Spontaneous 8k tempo run for lunch. Nice to see some sunlight :)

Sunday Nov 25, 2018 #

Trail running long 1:30:00 [2] 14.1 km (6:23 / km) +438m 5:31 / km

Running criss-cross Curragh Wood in Midleton. So great to get to run in a forest! Hilly and muddy and awesome! :D

Saturday Nov 24, 2018 #

Running warm up/down 18:00 [2] 3.2 km (5:37 / km)

Running tempo 19:52 [5] 5.02 km (3:57 / km) +20m 3:53 / km

Ballincollig parkrun. Felt tight, tired, and nauseous on the first lap but then my body woke up and second lap felt actually easier and I was able to keep the pace and pass a few runners. Always nice to do a sub20 time even when not feeling great :)

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)

Friday Nov 23, 2018 #

7 AM

Running (BB) 48:00 [2] 9.0 km (5:20 / km) +104m 5:03 / km

Morning run in horrendous rain

Thursday Nov 22, 2018 #

7 AM

Running (BB) 49:00 [2] 9.3 km (5:16 / km) +80m 5:03 / km

Morning run

Wednesday Nov 21, 2018 #

7 AM

Running intervals (BB) 46:00 [4] 9.33 km (4:56 / km) +87m 4:43 / km

6x3min/2min intervals in the morning

Tuesday Nov 20, 2018 #

6 PM

Running 45:00 [2] 8.2 km (5:29 / km)

Evening run in the darkness

Monday Nov 19, 2018 #

Note
(rest day)

Travelling

Sunday Nov 18, 2018 #

Trail running long 2:04:00 [2] 18.1 km (6:51 / km) +80m 6:42 / km

Long trail run on small paths around Koipijärvi with Punahilkka-team. So much fun! :)

Saturday Nov 17, 2018 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Running tempo 20:15 [4] 5.0 km (4:03 / km) +22m 3:58 / km

Tampere park run. Surprised how fast it went despite horrible feeling and inadequate warm up. It felt too early to run fast due to 2h time difference and I also arrived late so I didn't really have time for proper warm up. First minutes were absolutely horrible but then the engine warmed up gradually and I ran a negative split for the first time. Quite windy too so very surprised to run so close to my PB on this course.

Running warm up/down 27:00 [2] 5.1 km (5:18 / km)

Friday Nov 16, 2018 #

Trail running 42:00 [2] 6.3 km (6:40 / km) +64m 6:21 / km

Lamppulenkki pimeässä metsässä. Loved it!

Thursday Nov 15, 2018 #

Running 55:00 [2] 10.0 km (5:30 / km) +40m 5:24 / km

Easy evening run around Cork

Wednesday Nov 14, 2018 #

7 AM

Running 32:00 [2] 6.0 km (5:20 / km) +37m 5:10 / km

Morning run incl. 5x100m sprints. Legs very sore from Monday's gym session!

9 PM

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)

Running tempo 20:30 [4] 5.22 km (3:56 / km)

Run in the Dark Cork 5K. First lap nice & easy, second lap a nightmare due to slow pace walkers all over. Impossible to overtake them in some places and a few times I just had to stop and wait. Quite anoying. Also, no signs to the finish and so many people on the first lap that I just missed the last sharp turn and had to turn around.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km

Tuesday Nov 13, 2018 #

Trail running intervals 55:00 [3] 10.0 km (5:30 / km) +80m 5:17 / km

10x1min/1min intervals on wet grass. Irish winter is gradually hitting on us. Just horrendous weather. Heavy diagonal rain and strong winds. Quite special feeling to fight against the storm all alone in the darkness!

Monday Nov 12, 2018 #

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Strength (weights) 1:00:00 [2]

First strength session since last winter or something. Felt so incredibly weak! Legs all shaky after just few basic exercises. Did heel raises, one leg heel raises, lunges, squats and one leg squats with barbell and with varying weights, then balancing butt exercises stepping down from the step board with 5kg weight, one leg dead lifts followed by heel raise with 5kg weight, Galen Rupp lunges, hamstrings in a machine and with Swissball, leg presses, some jumps, core, and upper body exercises. Have to join a gym and do this more regularly! Swim and sauna afterwards was pretty nice :)

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Sunday Nov 11, 2018 #

Running 45:00 [2] 8.0 km (5:38 / km) +50m 5:27 / km

Easy run in the rain. Supposed to go to the gym but got soaked on my way there and chose to do a run instead and came home afterwards.

Saturday Nov 10, 2018 #

Trail running (hike) 3:00:00 [1] 12.5 km (14:24 / km) +625m 11:31 / km

Hiking in Comeragh mountains with Dietmar. Climbed up from River Nier to Carrignagower (767m) and continued to the edge Coumshingaun Loch and Fauscoum (792m) and back along the spur between Carrignagover and Coumfea North Top. No trails and quite boggy at the top with sudden ravines or riverbeds making it a lot more challenging than it looked like from distance. Felt a bit bad about dragging D there but he managed just fine. Coming down was fortunately grassy and nice and we were also lucky with the weather. It was windy but no rain and some sunshine.

Friday Nov 9, 2018 #

7 AM

Running (BB) 49:00 [2] 9.3 km (5:16 / km) +100m 5:00 / km

Morning run

Thursday Nov 8, 2018 #

7 AM

Running (BB) 44:00 [2] 8.0 km (5:30 / km) +74m 5:15 / km

Easy morning run. Legs heavy and sore from yesterday's intervals.

Wednesday Nov 7, 2018 #

7 AM

Running intervals (BB) 44:00 [3] 8.2 km (5:22 / km) +64m 5:10 / km

Morning run incl. 5x1min + 5x30s + 3x20s intervals. Just to get rid of the stiffness and make legs prepared for tonight's track session.

12 PM

Running intervals 1:15:00 [4] 14.3 km (5:15 / km) +34m 5:11 / km

10x400m track intervals with 1:00-1:20 recoveries. Laps 1:18-1:24. Pretty consistent, only last one slightly faster. Feeling quite alright. 400s seem so short and easy compared to all marathon training :)

Tuesday Nov 6, 2018 #

Trail running 48:00 [2] 8.8 km (5:27 / km) +22m 5:23 / km

Easy recovery run. Feeling stiff and tired. DOMS from Sunday's hike.

Strength (core) 10:00 [1]

Monday Nov 5, 2018 #

Note
(rest day)

Sunday Nov 4, 2018 #

Trail running long 2:15:00 [2] 13.2 km (10:14 / km) +1071m 7:17 / km

Hike up to Galtymore (917m). Did anti-clockwise round from the northern car park through Knockcrogh (765m), Mullaghan (814m), Galtymore (917m), Galtybeg (799m) and Cush (641m). Windy and cloudy and couldn't see a thing at the top but awesome tour nevertheless! A bit scary in some places due the wind and the clouds. Should have taken compass with me!

Saturday Nov 3, 2018 #

9 AM

Running warm up/down 20:00 [2] 3.8 km (5:16 / km)

Running 20:00 [4] 5.1 km (3:55 / km) +20m 3:51 / km

Ballincollig parkrun. Windy, rainy and tired legs. Not my day.

Running warm up/down 35:00 [2] 6.5 km (5:23 / km) +24m 5:17 / km

Warm down with Nicola, a runner originally from Ballincollig but living at the moment in London.

Friday Nov 2, 2018 #

7 AM

Running (BB) 44:00 [2] 8.1 km (5:26 / km) +78m 5:11 / km

Morning run before work

Thursday Nov 1, 2018 #

7 AM

Running 52:00 [2] 9.34 km (5:34 / km) +74m 5:21 / km

Regular morning run around the coastal loop

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