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Training Log Archive: roar

In the 1 days ending Dec 5, 2015:

activity # timemileskm+mload
  Running (road)2 1:32:11 9.44(9:46) 15.2(6:04) 33027.7
  Orienteering1 35:57 3.18(11:18) 5.12(7:01) 22815 /18c83%19.8
  Total2 2:08:08 12.62(10:09) 20.32(6:18) 55815 /18c83%47.5
  [1-5]2 2:04:15
averages - sleep:8

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Sa

Saturday Dec 5, 2015 #

9 AM

Running (road) warm up/down 17:40 intensity: (38 @0) + (3:18 @1) + (13:32 @2) + (12 @3) 2.98 km (5:56 / km) +56m 5:25 / km
ahr:136 max:151 slept:8.0 shoes: Inov8 X-Talon 212

Jog to the start of hill intervals. Very wild out. I jogged through a flock of pidgeons and rather than take off they all hopped away from me. It was quite hilarious! There was a point when I basically came to a standstill due to the wind.

Running (road) hills 31:51 intensity: (8 @0) + (27 @1) + (2:39 @2) + (5:23 @3) + (23:06 @4) + (8 @5) 6.35 km (5:01 / km) +75m 4:44 / km
ahr:166 max:178 shoes: Inov8 X-Talon 212

Phoneix park hills 4x 1mile 60s rest

As I said it was very windy. I actually was late for the session since it started early, unbeknowns to me. Thus, I was solo. Somehow the wind never seemed to be at my back, except for the sketchy downhill where it was totally flooded and slippery. It was in my face for the two tough hills and sideways for the flats. Times were slow as a result. I kept it consistent though and on the last one Brian and Ilona were just in front of me to chase so I managed to keep pressing on.

6:54
6:59
7:00
6:55

Running (road) warm up/down 19:40 intensity: (1:59 @0) + (7:43 @1) + (9:55 @2) + (3 @3) 2.95 km (6:40 / km) +18m 6:28 / km
ahr:135 max:149 shoes: Inov8 X-Talon 212

Jog home, wind at my back. This made it much easier. Saw a squirrel (second of the day) having a great little dig for some nuts. I stopped and watched him for a bit cause he was nice and had clearly actually remembered the correct location. Then I beat the Luas from Heuston to home. Also had a work epiphany, on how to solve a problem. Hopefully I remember what it was on Monday.
2 PM

Running (road) warm up/down 10:01 intensity: (14 @0) + (1:56 @1) + (2:30 @2) + (5:09 @3) + (12 @4) 1.14 km (8:47 / km) +102m 6:04 / km
ahr:144 max:165 shoes: VJ Falcon

Jog up to the start of the Junior middle course with Killian, planned by Dave Healy on a small part of the Pine Forest/Cruagh map, remapped by Ger.

Phew, many names. Legs feeling heavy. I wonder why?

Orienteering race 35:57 intensity: (16 @0) + (50 @1) + (1:32 @2) + (13:04 @3) + (51:52 @4) + (4:20 @5) **** 5.12 km (7:01 / km) +228m 5:45 / km
ahr:167 max:180 spiked:15/18c shoes: VJ Falcon

Map 1
Map 2

Orienteering in Cruagh. 4.5km

My legs were tired. Had a GoPro on as well. Started badly by missing number 1. Just didn't take my time to get it right. Thought I had aimed off but really hand't and then turned the wrong way. For 2 I was hesitant, not understanding the map and lacking confidence. After that I got into it much better. I was reading the map and finding the important features. Was finding the uphills very tough but that's to be expected really.

Running (road) warm up/down 11:19 intensity: (42 @0) + (2:21 @1) + (2:18 @2) + (3:40 @3) + (2:18 @4) 1.49 km (7:35 / km) +79m 6:00 / km
ahr:146 max:166 shoes: VJ Falcon

Jog up to the start again with Cillin and Colm who were starting very late. Legs even more tired, yet this was a good bit faster. Back down the path then which was really a river by this stage which was great fun.

Running (road) warm up/down 1:40 intensity: (4 @0) + (1:36 @1) 0.28 km (5:56 / km)
ahr:124 max:132 shoes: VJ Falcon

I stopped my watch for a bit since I was going to follow someone with the GoPro, but no one came so I just jogged on.

Long - Splits

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