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Training Log Archive: roar

In the 7 days ending Dec 20, 2015:

activity # timemileskm+mload
  Running (road)4 3:18:46 21.08(9:26) 33.92(5:52) 25644.0
  Running (off-road)1 1:41:13 9.1(11:08) 14.64(6:55) 68823.1
  Rock Climbing1 1:00:006.0
  Strength4 4:000.4
  Total10 6:03:59 30.17 48.56 94473.5
  [1-5]10 5:50:54
averages - sleep:3.5

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Sunday Dec 20, 2015 #

8 PM

Note
slept:0.0 (rest day)

Travel to France today.Very very tired, quite understandably. Had a fitful sleep on the plane and a bit of a nap when we got to the house. Took a while for the house to warm up but it is very nice here with electricity and hot showers!

Saturday Dec 19, 2015 #

10 AM

Running (road) warm up/down 17:42 intensity: (51 @0) + (5:39 @1) + (11:12 @2) 2.93 km (6:02 / km) +62m 5:27 / km
ahr:134 max:147 shoes: Inov8 X-Talon 212

Jog over to hills. One of the first days this winter when I felt truly bad. No clue what the problem was but reckoned it could just be the really strong headwind.

Running (road) warm up/down 9:46 intensity: (17 @0) + (2:30 @1) + (6:31 @2) + (28 @3) 0.96 km (10:08 / km)
ahr:137 max:156 shoes: Inov8 X-Talon 212

Dynamics and strides. Felt normal

Running (road) hills 30:03 intensity: (1:51 @0) + (5:00 @1) + (1:59 @2) + (3:13 @3) + (18:00 @4) 4.79 km (6:16 / km) +69m 5:51 / km
ahr:153 max:175 shoes: Inov8 X-Talon 212

Phoenix park hill 1x 1mile 60s 1x 2 mile
6:33 14:21

Session was supposed to be 2x 2 mile at the end but I was wrecked for not reason that I can work out. Very warm and windy day. The first one felt okish until we turned into the wind and my legs just had no go in them at all. The second one then I was tired from the start. Took a longer recovery to be with some people but they went away very quick so I just paced myself and left it.

Bit dissapointing but you have those days. If I can work out why that'd be great.

Running (road) warm up/down 17:27 intensity: (15 @0) + (15:37 @1) + (1:35 @2) 2.92 km (5:59 / km) +19m 5:48 / km
ahr:126 max:140 shoes: Inov8 X-Talon 212

Jog home. Feeling wrecked.
2 PM

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

Bouldering in Gravity with Reg, Conor and Eoin.

Some nice new blacks which I seemed well able for mostly. Was still pretty wrecked from the morning but felt a bit better and was happy just having fun. Spent a bit of time with Eoin and Regina in the training room doing some rings workouts.

Friday Dec 18, 2015 #

10 AM

Note
slept:7.0 (rest day)

Created a video of the Cruagh training (that was yonks ago) yesterday and uploaded the first part.

Also baked a cheesecake for work today.

Thursday Dec 17, 2015 #

Note

MOC 3drerun

I had some free time today and this is what I spent it doing. Darren I hope you don't mind me stealing your GPS to compare against.
Well also LEGO, but that was legit work.
8 AM

Strength 1:00 [1]

30 eccentric calf lowers.

According to Runalyze I was fitter than I've been in the last 2 years yesterday. I wonder if that's true!
6 PM

Running (road) 41:34 intensity: (6:06 @0) + (30:03 @1) + (5:25 @2) 7.45 km (5:35 / km) +65m 5:21 / km
ahr:122 max:147 shoes: Inov8 Road-X 255

Easy run in the park. Did a lap up the Kyber. Realised as I entered the park that I had forgotten my head torch, and left the battery charging in work. Luckily Swapnil was still in the office when I rang him so no fires. Brought music with me too which was good. Run in the dark was fine in the end, when away from cars. There was enough ambient light being reflected by the clouds. Near the roads it was tough to see the ground but I know the paths are flat so it's alright.

I set up my watch to auto upload to strava now too. Just as I want even more websites to have my running data.

Wednesday Dec 16, 2015 #

8 AM

Strength 1:00 [1]

30 calf eccentrics
7 PM

Running (off-road) 1:41:13 intensity: (1:53 @0) + (33:36 @1) + (23:30 @2) + (34:22 @3) + (7:52 @4) 14.64 km (6:55 / km) +688m 5:36 / km
ahr:141 max:168 shoes: Inov8 Road-X 255

Long run with Seamus.

Started down the bottom of Massey's. Then did a lap of Hellfire then up Cruagh and the lap on the road there. Very balmy and warm evening with a stiff but warm breeze in places. Great views. Lots of planes flying overhead

Tuesday Dec 15, 2015 #

8 AM

Strength 1:00 [1]

Still on 30
6 PM

Running (road) warm up/down 6:36 intensity: (18 @0) + (6:18 @1) 1.25 km (5:17 / km) +1m 5:16 / km
ahr:121 max:128 shoes: Inov8 Road-X 255

Warm up laps of the track. Bit late down today as I was late leaving work and then I forgot my keys in the office and had to use up more time going back to get them. Luckily there was someone still there. Fairly miserable out, but warm.

Running (road) warm up/down 9:08 [2] 1.25 km (7:18 / km) +1m 7:16 / km
shoes: Inov8 Road-X 255

Drills & strides

Running (road) intervals 25:11 intensity: (6 @0) + (1:53 @1) + (2:56 @2) + (4:26 @3) + (11:34 @4) + (4:16 @5) 5.21 km (4:50 / km) +1m 4:50 / km
ahr:163 max:180 shoes: Inov8 Road-X 255

Pyramid session, thus 400m 6s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m

Knew from past experience to take the first one easy enough, but it's a long rest for 400. Was at the back of the front group after the first but the majority of the people I was with took a tiny rest but there were a few around. 800 felt good and I was leading the group I was in now. 1200 I kinda gapped them a bit and was on my own really for both 12s. Kept a nice consistent pace though and I was happy with them. The 800 felt real tough and one guy who had skipped the 1200 came back across to me with someone else. I took an extra second or two to be with them on the 400 and yer man tore it up. I tried to keep it cruising but it hurt. Tough session.

1:23, 2:57, 4:30, 4:28, 2:55, 1:17

Running (road) warm up/down 9:27 intensity: (1 @0) + (2:38 @1) + (6:48 @2) 1.69 km (5:36 / km) +1m 5:35 / km
ahr:136 max:146 shoes: Inov8 Road-X 255

Cool down laps with Michael

Monday Dec 14, 2015 #

7 AM

Running (road) 31:52 intensity: (1:27 @0) + (23:44 @1) + (6:41 @2) 5.46 km (5:50 / km) +37m 5:39 / km
ahr:126 max:138 shoes: Inov8 Road-X 255

Easy pre-breakfast run. Legs feeling stiff at the start and a little concerned about the calf so I ran in compression socks. Seemed fine. Went to the park, up infirmary and did the smaller zoo lap. The seal enclosure has turned into a picnic area it seems.
8 AM

Strength 1:00 [1]

30 eccentric calf lowers.

Left calf is feeling a bit weird still but seems to be able to exercise fine.
11 AM

Note

Monday: Easy run (am). No climbing as family dinner in the evening
Tuesday: Intervals
Wednesday: Long run with Shea again. Perhaps some others will come
Thursday: Easy run, perhaps also climbing though people start being around for xmas and I might be socialising
Friday: Rest, Going to go see Star Wars
Saturday: Hills
Sunday: Very early flight to France. Would like to get out for an hour though it could be snowy!

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