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Training Log Archive: roar

In the 7 days ending Dec 5, 2015:

activity # timemileskm+mload
  Running (road)5 4:07:20 27.32(9:03) 43.97(5:38) 45983.9
  Running (off-road)1 1:48:30 9.65(11:15) 15.53(6:59) 56817.1
  Rock Climbing1 1:00:006.0
  Cycling1 40:04 8.18(4:54) 13.16(3:03)7.0
  Orienteering1 35:57 3.18(11:18) 5.12(7:01) 22815 /18c83%19.8
  Commuting1 15:04 2.64(5:43) 4.24(3:33) 141.2
  Strength5 14:241.5
  Total12 8:41:19 50.97 82.03 126915 /18c83%136.4
  [1-5]12 8:26:55
averages - sleep:7.8 rhr:47

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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.

Friday Dec 4, 2015 #

8 AM

Strength 1:00 [1]
rhr:45 slept:7.5

25 eccentric calf lowers

Thursday Dec 3, 2015 #

8 AM

Strength 1:00 [1]
rhr:47 slept:8.0

25 eccentric calf lowers.

Tired legs this morning
6 PM

Cycling 40:04 intensity: (9:52 @1) + (30:12 @2) 13.16 km (3:03 / km)
ahr:100 max:113

An easy cycle on the turbo. I didn't push it too hard though it felt much harder than the the HR says. Legs were definitely tired afterwards too. It might just be a lack of cycling, though I do commute. Who knows. Resting tomorrow anyone. Watched S01E01 of Gotham. Seemed decent.

Wednesday Dec 2, 2015 #

7 AM

Strength 1:00 [1]
rhr:48 slept:7.0

25 calf thingamys. Will probably up this to 30 next week. Feeling the benefits again with very little calf tightness on the track yesterday.
6 PM

Running (off-road) 1:48:30 intensity: (2:01 @0) + (1:00:34 @1) + (32:35 @2) + (11:35 @3) + (1:45 @4) 15.53 km (6:59 / km) +568m 5:54 / km
ahr:131 max:166 shoes: Inov8 X-Talon 212

Long run with Seamus & Gina.

Started in Pine Forest, went up Cruagh and out the boardwalk. Took a diversion up to the open mountain but the path deteriorated and we came back down. Then took the less nice path to get onto the DMW on the lovely path. Then back to Pine Forest, where we met up with Gina for a bit, and up Tibradden and Fairy Castle. I told Shea it would be only 20 mins down from from Fairy Castle. I was wrong. Gorgeous night out. Clear, no wind and decently warm. Very enjoyable.

Tuesday Dec 1, 2015 #

8 AM

Strength 1:00 [1]
slept:8.0

25 each leg calf things
6 PM

Running (road) warm up/down 8:53 intensity: (12 @0) + (15 @1) + (23 @2) + (8:03 @3) 1.62 km (5:29 / km) +1m 5:28 / km
ahr:152 max:161 shoes: Inov8 Road-X 255

Warm up laps with Michael. I saw him on Monday morning and we were discussing different routes in the park. May join him one of the mornings.

Running (road) warm up/down 8:57 intensity: (38 @0) + (2:59 @1) + (3:23 @2) + (1:57 @3) 1.2 km (7:27 / km) +1m 7:26 / km
ahr:134 max:162 shoes: Inov8 Road-X 255

drills and strides. A little stiff

Running (road) intervals 23:43 intensity: (10 @0) + (7 @1) + (54 @2) + (4:27 @3) + (14:30 @4) + (3:35 @5) 5.11 km (4:38 / km) +3m 4:38 / km
ahr:168 max:182 shoes: Inov8 Road-X 255

12x 400m 30s rest

Found a group as there were loads down. Good session. Got the pacing down and was nice and consistent. Happy. It was windy enough on the on the main straight which made finishing tough but I held onto form.

87, 89, 88, 88, 89, 88, 87, 88, 87, 87, 85, 86

Avg: 87.4
Std dev: 1.19
NStd dev: 0.013

Running (road) warm up/down 11:16 intensity: (9 @0) + (10:44 @1) + (23 @2) 1.64 km (6:52 / km) +5m 6:46 / km
ahr:126 max:135 shoes: Inov8 Road-X 255

Cool down laps with Gina. Having the chats.

Commuting 15:04 intensity: (3:49 @0) + (10:32 @1) + (35 @2) + (8 @3) 4.24 km (3:33 / km) +14m 3:30 / km
ahr:114 max:149 shoes: Basso

cycle home. I'm never really sure when to track my cycling and when to not. It happens more often now that my watch is always on me.

Monday Nov 30, 2015 #

Note

Race yesterday was tough but overall a decent week and I'm happy.

Monday - Easy morning run + strength. pm climbing
Tuesday - Intervals (it might be a 3k time trial?)
Wednesday - Long run in the hills (100 mins). Combining this with a car service. Should be no issues though
Thursday - easy run + strength
Friday - rest
Saturday - Hills + pine forest Oing. This is gonna be tough
Sunday - Trooperstown Oing
7 AM

Running (road) 30:55 intensity: (33 @0) + (17:35 @1) + (12:47 @2) 5.49 km (5:38 / km) +37m 5:27 / km
ahr:130 max:141 shoes: Inov8 Road-X 255

Easy pre breakfast run. Went to to park via infirmary road and in that other entrance to set me up for a small lap of the zoo. It was just starting to get light so I could see the road well enough. It starts getting bright again in a few weeks so that'll be lovely. Felt good.

Strength 10:24 intensity: (16 @0) + (9:43 @1) + (25 @2)
ahr:121 max:136 slept:8.0 shoes: Inov8 Road-X 255

60s wall squat
3 min plank (1 elbow, 30s each side, 1 straight arm)
25 calf lowers
10 push ups
10 tricep dips
60s leg raise holds
7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

More blues,
Got some,
Tried plenty,
Had fun

Sunday Nov 29, 2015 #

2 PM

Running (road) warm up/down 18:53 intensity: (2:23 @0) + (2:44 @1) + (6:32 @2) + (6:31 @3) + (43 @4) 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 intensity: (21 @1) + (1 @2) + (15 @3) + (22:09 @4) + (13:22 @5) 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 intensity: (20 @0) + (5:08 @1) + (9:00 @2) + (1:56 @3) 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.

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