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Training Log Archive: roar

In the 7 days ending Nov 29, 2015:

	activity	#	time	miles		km		+m	load
	Running (road)	5	5:11:06	35.3	(8:49)	56.81	(5:29)	280	94.4
	Cycling	1	29:10	5.32	(5:29)	8.56	(3:24)	11	4.4
	Strength	3	3:00						0.3
	Total	9	5:43:16	40.62		65.37		291	99.0
	[1-5]	9	5:32:09
averages - sleep:7.7 rhr:67

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Sunday Nov 29, 2015 #

2 PM

Running (road) warm up/down 18:53 2.65 km (7:08 / km) +7m 7:02 / km
ahr:142 max:165 shoes: VJ Falcon

Warm up lap of the course and then some drills and strides. Feeling alright. Course is going to be windy and there are some drags, with only one short steep downhill.

Running (road) race 36:08 8.18 km (4:25 / km) +49m 4:17 / km
ahr:176 max:183 shoes: VJ Falcon

Dublin Intermediate XC in Tymon park. 8km 4 laps

I always knew this field was gonna be out of my league but I said I'd give it a go anyway. Went off too hard, I had decided to try to stay with the group. The going was tough anyway and I didn't suffer too much from it. Got in a nice group then but it kinda peetered out and was nicely with this one guy. Got to the end of the first lap and he just dropped out and suddenly I was alone! Was working for two laps to catch these goldy guys but they were getting away from me as my km splits slowly got worse and worse. Eventually with 1.5 laps to go a Sportsworld guy caught me. I worked hard to make sure he thought I felt better than him. Mostly we were side by side but I never let him get ahead. He was getting all the cheering too. With about 600m to go I started to pick it up to burn him off on the last little incline. It seemed to work but I had to keep digging and I managed to hold him off.

Happy enough, 29:00 won it so it was a slow enough course really, bit sloppy but not terrible. Very windy and a few hills. I need more training at this kind of heart rate level.

Running (road) warm up/down 16:24 2.89 km (5:40 / km) +26m 5:26 / km
ahr:137 max:153 shoes: Asics Gel 1170

Warm down with the lads on the course. Legs ok really but definitely tired.

Saturday Nov 28, 2015 #

9 AM

Cycling 13:59 4.43 km (3:10 / km) +7m 3:08 / km
ahr:119 max:150 shoes: Basso

Taking it easy today with race tomorrow. Cycled to the club in order to pick up a singlet. Very dodgily windy.

Cycling 15:11 [2] 4.13 km (3:40 / km) +4m 3:39 / km
ahr:130 shoes: Basso

Cycling home from collecting my singlet. It was horrifically windy and I was going nowhere. Nearly got blown off crossing the bridge by work.

Friday Nov 27, 2015 #

8 AM

Strength 1:00 [1]
slept:8.0

25 calves

Thursday Nov 26, 2015 #

8 AM

Strength 1:00 [1]
rhr:52 slept:7.5

Tired this morning. Upped it to 25 eccentric calf things. I should time them some day.

6 PM

Running (road) 1:35:27 16.72 km (5:43 / km) +129m 5:30 / km
ahr:140 max:166 shoes: Inov8 X-Talon 212

3 foxes, 16 rabbits (2 of which were black) and many many deer. A lap of the park, with extras for climb and distance. Visited the time trial loop for example. Pretty nice night, though it was actually quite windy when I was in the exposed parts. Body felt great really and very happy with this. Brought some music for the first time in ages. Problem was the music player wouldn't let me upload new things so all I had was a single Hosier album. Got through that about 1.5 times.

Wednesday Nov 25, 2015 #

7 AM

Running (road) 30:16 5.27 km (5:45 / km) +15m 5:40 / km
ahr:137 max:159 shoes: Inov8 Road-X 255

Easy pre breakfast run from the hotel. Went out by the train tracks to the barracks and back again. A strange path since you can never get off it. Calves were feeling better today.

Followed by a breakfast of muesli, French toast + bacon, various melon + yoghurt and a maple pecan. The benefits of hotels :)

Tuesday Nov 24, 2015 #

6 PM

Running (road) warm up/down 15:26 2.49 km (6:12 / km) +4m 6:10 / km
ahr:139 max:158 shoes: Inov8 Road-X 255

warm up out to the promenade with a visit to the pier and some drills and strides.

Running (road) intervals 31:33 6.43 km (4:55 / km) +3m 4:54 / km
ahr:160 max:179 shoes: Inov8 Road-X 255

6x 600m 200m rest

Did this on the promenade in Galway again. I don't know why my splits aren't showing up properly on my thing but the times are below anyway. Again it was fairly windy for the first four, though not as bad as last time. Quite enjoyed this in reality. The first 400 of most of them felt ok and then I would start to tie up for the last 200 but managed to keep my form solid and run well.

2:26, 2:23, 2:26, 2:26, 2:15, 2:20, 2:18, 2:13

Running (road) warm up/down 10:13 [2] 1.68 km (6:06 / km) +5m 6:00 / km
ahr:130 shoes: Inov8 Road-X 255

Jog back to the hotel in time to go for dinner.

Running (road) 31:35 6.43 km (4:55 / km) +3m 4:54 / km
ahr:160 max:179

Monday Nov 23, 2015 #

Note

Nice to get a LL win again yesterday. Happy with the week.
More travelling this week and a bit lighter on the time and distance as I'm doing the Dublin Intermediates on Sunday so Saturday will be easier than normal.

Monday - Easy morning run (done) -> Galway in the evening
Tuesday - Intervals on the promenade in Galway
Wednesday - easy run + strength -> Home in the evening
Thursday - long run in the park
Friday - rest
Saturday - 30 mins easy
Sunday - Dublin Intermediates XC

7 AM

Running (road) 25:11 4.1 km (6:09 / km) +39m 5:52 / km
ahr:126 max:163 rhr:81 slept:7.5 shoes: Inov8 Road-X 255

Easy pre-breakfast run.

Went up around the Guinness brewery and back via HSQ. Relatively pleasant. Legs were stiff at first but loosened up nicely. I'm rapidly running out of vaguely nice new places to go

8 AM

Strength 1:00 [1]

20 eccentric calves

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