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Training Log Archive: roar

In the 7 days ending Feb 12, 2012:

activity # timemileskm+mload
  Running (road)6 3:41:13 26.55(8:20) 42.73(5:11) 62140.5
  Orienteering2 1:46:36 11.07(9:38) 17.81(5:59) 58020 /22c90%26.2
  Commuting5 1:46:00
  Stretching/Rehab4 1:32:00
  Strength3 1:14:007.4
  Running (off-road)1 1:06:12 7.71(8:35) 12.41(5:20) 29614.1
  O-training1 40:13 4.61(8:43) 7.42(5:25) 3031 /33c93%14.3
  Total12 11:46:14 49.94 80.37 152751 /55c92%102.4
  [1-5]10 8:12:49

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

12 PM

Running (road) warm up/down 13:29 intensity: (3:27 @0) + (7:10 @1) + (2:52 @2) 2.23 km (6:03 / km) +92m 5:01 / km
ahr:127 max:147 shoes: Jalas FLX

jog around before i started the oing.

Orienteering race 1:14:08 intensity: (27 @0) + (19 @1) + (49:40 @2) + (23:42 @3) 11.52 km (6:26 / km) +490m 5:18 / km
ahr:154 max:169 spiked:20/22c shoes: Jalas FLX

LSS 1 in Russmore Forest park up by monagahan.


Tired enough at then start but built into it pretty well
Was pretty fun had a bit of route choice to it and stuff. I mostly just took it easy, I saw Jack Millar near the end though and I picked it up a small bit then. Was pretty clean, again need concentration leaving controls, I was bad out of 13 in particular and one or two others.

Map

Running (road) 37:21 intensity: (2:23 @0) + (26:00 @1) + (8:58 @2) 5.99 km (6:14 / km) +268m 5:06 / km
ahr:132 max:156 shoes: Jalas FLX

run around the area with Colm afterwards to get up to 2 hours. analysed splits...

Brown - Splits

Saturday Feb 11, 2012 #

10 AM

Running (road) warm up/down 5:52 intensity: (1:37 @0) + (4:15 @1) 1.06 km (5:32 / km) +16m 5:08 / km
ahr:120 max:130 shoes: Asics 3020

warm uped the first interval

O-training 40:13 intensity: (2:09 @0) + (3:29 @1) + (6:32 @2) + (14:05 @3) + (13:58 @4) 7.42 km (5:25 / km) +30m 5:19 / km
ahr:160 max:178 spiked:31/33c shoes: Asics 3020

Sprintervals with Colm and Johnny.

Fun stuff. some of them were quite long with short rest. and there were a few times the map was not good and the planned routes didnt work at all!

Map 1

Map 2

hopefully can do more of these sessions

Running (road) warm up/down 3:55 intensity: (5 @0) + (49 @1) + (3:01 @2) 0.64 km (6:07 / km) +15m 5:28 / km
ahr:138 max:145 shoes: Asics 3020

just a jog back to the car
6 PM

Running (road) warm up/down 8:14 intensity: (1:25 @0) + (4:12 @1) + (2:37 @2) 1.05 km (7:50 / km) +32m 6:49 / km
ahr:130 max:147 shoes: Jalas FLX

went for a little jog

Orienteering 32:28 intensity: (33 @1) + (6:04 @2) + (25:27 @3) + (24 @4) 6.29 km (5:10 / km) +90m 4:49 / km
ahr:162 max:172 shoes: Jalas FLX

Curragh Night-O
Was pretty tricky and i was feeling this morning in the legs.
Fun stuff though, was dodgy on 2 and my bearing to 5 was poor.
in general i was bad out of controls actually. must work on that. caught gerard and passed him when he messed up 13, i didnt do it great myself to be fair.
tired at the end, and thats where i lost all my time to Colm.

It was all about control 3 though...

Map

Long - Splits

Friday Feb 10, 2012 #

Commuting 17:00 [0]
(rest day) shoes: Basso

Thursday Feb 9, 2012 #

Stretching/Rehab 25:00 [0]

Commuting 18:00 [0]
shoes: Basso

Strength 25:00 [1]

6 PM

Running (road) 1:05:36 [2] 13.94 km (4:42 / km) +140m 4:29 / km
ahr:146 shoes: salomon speed cross

park lap with colm. felt pretty good today. garmin was dead so i just copied everything from colm

Wednesday Feb 8, 2012 #

Commuting 17:00 [0]
shoes: Basso

Strength 25:00 [1]

Stretching/Rehab 22:00 [0]

4 PM

Running (off-road) 1:06:12 intensity: (42 @0) + (1:23 @1) + (52:59 @2) + (11:08 @3) 12.41 km (5:20 / km) +296m 4:46 / km
ahr:151 max:172 shoes: salomon speed cross

lap of howth with colm :) nice to be back again. it's been cleared a bit or something, it felt more open

Tuesday Feb 7, 2012 #

Commuting 34:00 [0]
shoes: Basso

Stretching/Rehab 25:00 [0]

Strength 24:00 [1]

6 PM

Running (road) warm up/down 15:04 intensity: (1:42 @0) + (11:50 @1) + (1:32 @2) 2.95 km (5:06 / km)
ahr:127 max:138 shoes: Asics 3020

warm up, with some dispute over where the intervals were going to be to!

Running (road) intervals 26:24 intensity: (13 @0) + (9 @1) + (7:39 @2) + (8:41 @3) + (9:42 @4) 5.88 km (4:29 / km)
ahr:163 max:178 shoes: Asics 3020

6x 800m with about 1:20 rest, ish. The first rest was shorter than it was supposed to be.
They were out and back but the way back was harder than the way out, windier I think. Also the last one was really a 3:04 i just forgot to hit lap when i crossed the line.

Definitely did the first one too fast but after that was pretty good. very happy with the speed overall though!

Running (road) long 16:11 intensity: (2:14 @1) + (13:57 @2) 2.89 km (5:36 / km)
ahr:138 max:144 shoes: Asics 3020

warm down. met kyle along the way and jogged a bit with him

Monday Feb 6, 2012 #

Stretching/Rehab 20:00 [0]

Commuting 20:00 [0]
shoes: Basso

7 PM

Running (road) (Recovery) 29:07 intensity: (1:15 @0) + (4:32 @1) + (23:20 @2) 6.1 km (4:46 / km) +58m 4:33 / km
ahr:138 max:150 shoes: Asics 3020

jog around the park. felt pretty good. took it a bit handy cause i had been feeling pretty crap at the weekend and we have 1ks tomorrow

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