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Training Log Archive: redrider

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running26 21:26:42 151.82(8:29) 244.33(5:16) 1512
  Trail running4 7:08:00 43.37(9:52) 69.8(6:08) 1941
  Orienteering1 1:50:00 8.39(13:07) 13.5(8:09) 410
  Strength1 10:00
  Total31 30:34:42 203.58 327.63 3863

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Wednesday Oct 31, 2018 #

7 AM

Running (BB) 43:00 [2] 8.1 km (5:19 / km) +80m 5:04 / km

Morning run down to coastal path and back
6 PM

Running intervals 52:00 [4] 10.3 km (5:03 / km) +50m 4:56 / km

5x1,2k intervals around the Lough with ca 1,5min recoveries. Very consistent times around 4,5min at 4:05-4:00 min/km pace.

Tuesday Oct 30, 2018 #

Running 40:00 [2] 8.1 km (4:56 / km) +41m 4:49 / km

Easy evening run

Monday Oct 29, 2018 #

Running intervals 49:00 [4] 10.1 km (4:51 / km) +109m 4:36 / km

10' + 5' + 5' intervals with 3min recoveries on my lunch run. Surprisingly fast :)

Sunday Oct 28, 2018 #

Trail running long 2:15:00 [2] 17.1 km (7:54 / km) +832m 6:21 / km

Hike up to Mangerton Mountain. Gorgeous weather, snow covered summit, and amazing views. Just incredible!

Saturday Oct 27, 2018 #

Running 25:00 [2] 5.0 km (5:00 / km) +28m 4:52 / km

Easy evening run. Feeling unwell today and skipped the parkrun.

Friday Oct 26, 2018 #

7 AM

Running (BB) 52:00 [2] 9.2 km (5:39 / km) +92m 5:23 / km

Morning run in the moonlight. Dark and spooky but beautiful.

Thursday Oct 25, 2018 #

7 AM

Running (BB) 45:00 [2] 8.0 km (5:38 / km) +40m 5:29 / km

Morning run before work
6 PM

Running 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km

Strength (core) 10:00 [2]

Wednesday Oct 24, 2018 #

Running intervals 1:10:00 [5] 13.8 km (5:04 / km) +40m 5:00 / km

10x400m/1min intervals with the Barrs. Felt surprisingly good and ran with the A group. Laps 1:24, 1:23, 1:21, 1:21, 1:21, 1:18, 1:20, 1:22, 1:20, 1:20.

Tuesday Oct 23, 2018 #

7 AM

Running (BB) 50:00 [2] 9.34 km (5:21 / km) +109m 5:03 / km

Morning run in the dark. So dark that I needed a torch!

Monday Oct 22, 2018 #

Note
(rest day)

Sunday Oct 21, 2018 #

Trail running long 2:02:00 [2] 20.0 km (6:06 / km) +600m 5:18 / km

Cliffs of Moher. Such amazing place!

Saturday Oct 20, 2018 #

Running 1:12:00 [2] 12.7 km (5:40 / km) +222m 5:13 / km

Run to Old Head of Kinsale. Such amazing place!

Friday Oct 19, 2018 #

7 AM

Running tempo (BB) 45:00 [4] 9.3 km (4:50 / km)

5x1k tempo intervals with 1min recoveries in the darkness before work

Thursday Oct 18, 2018 #

7 AM

Running (BB) 49:00 [2] 9.3 km (5:16 / km) +72m 5:04 / km

Morning run before work

Wednesday Oct 17, 2018 #

Running intervals 1:08:00 [4] 13.4 km (5:04 / km) +35m 5:01 / km

5x800m/400m intervals with St Finbar's. Laps 2:46-2:54.

Tuesday Oct 16, 2018 #

Running 54:00 [2] 10.5 km (5:09 / km) +44m 5:02 / km

Easy evening run

Sunday Oct 14, 2018 #

Trail running long 1:50:00 [2] 20.4 km (5:24 / km) +309m 5:01 / km

Long run in Ballycotton in sunshine :D The trail following the coastline was absolutely gorgeous and the views were amazing! Sundays really make the life worth living :)

Saturday Oct 13, 2018 #

Trail running intervals 1:01:00 [4] 12.3 km (4:58 / km) +200m 4:35 / km

3k + 1k + 1k muddy off road intervals with 5min resp. 3min recoveries in Blarney Trail in rain. Awesome! :D

Friday Oct 12, 2018 #

Running 45:00 [2] 8.4 km (5:21 / km) +48m 5:13 / km

Easy evening run in Tramore Valley Park

Thursday Oct 11, 2018 #

7 AM

Running tempo (BB) 47:00 [3] 9.4 km (5:00 / km) +87m 4:47 / km

20min warm up, then 20min tempo around the coastal loop, and warm down.

Wednesday Oct 10, 2018 #

7 AM

Running hills (BB) 54:00 [2] 10.05 km (5:22 / km) +80m 5:10 / km

Morning run incl. 5x30'' hill reps with 1min jog down recoveries at the biggest climb of the Little Island.
6 PM

Running 35:00 [2] 6.0 km (5:50 / km) +43m 5:38 / km

To the track and back. Feeling shit today so I just couldn't do the intervals.

Tuesday Oct 9, 2018 #

7 AM

Running (BB) 50:00 [2] 9.3 km (5:23 / km) +72m 5:11 / km

Morning run and loop around the coast before work

Monday Oct 8, 2018 #

Note
(rest day)

Sunday Oct 7, 2018 #

Orienteering 1:50:00 [3] 13.5 km (8:09 / km) +410m 7:04 / km

Munster League #7 Knocknagalty. First orienteering experience in Ireland. Some beautiful parts, some brambles, some nice views, and one missing control. I guess it's fairly normal. Loved every minute :)

Saturday Oct 6, 2018 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Running tempo 19:42 [5] 5.04 km (3:55 / km) +16m 3:51 / km

Ballincollig parkrun. New PB! :) Not at all as horrible as last time, more steady pace this time throughout. Did both laps in approximately same time (9:49, 9:50). Sunny but chilly morning (+5C). Arms and hands got frozen. 3rd overall! :) http://www.parkrun.ie/ballincollig/results/weeklyr...

Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +20m 5:53 / km

Nice warm down in the woods :)

Friday Oct 5, 2018 #

Running 47:00 [2] 8.2 km (5:44 / km)

Easy run in Tramore Valley Park incl. drills and 6x100m strides. Feeling shit.

Thursday Oct 4, 2018 #

7 AM

Running (BB) 52:00 [2] 9.8 km (5:18 / km) +50m 5:10 / km

Easy morning run in the Little Island before work. A bit tired.

Wednesday Oct 3, 2018 #

7 AM

Running (BB) 42:00 [2] 8.1 km (5:11 / km) +54m 5:01 / km

Early morning run before work
6 PM

Running intervals 1:10:00 [4] 13.2 km (5:18 / km) +40m 5:13 / km

5x800m track intervals with 600m jog recoveries with St Finbar's AC at 5k pace (2:50, 2:56, 2:56, 2:56, 2:54). Not fully recovered from the weekend. Sorcha had her own agenda but there was another girl called Rebecca and a few blokes who run about the same pace. So much easier in a group!

Tuesday Oct 2, 2018 #

7 AM

Running (BB) 33:00 [2] 6.2 km (5:19 / km)

Easy recovery run in the morning. Hamstrings very sore from the race. Massage in the evening.

Monday Oct 1, 2018 #

Note
(rest day)

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