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Training Log Archive: roar

In the 7 days ending May 10, 2020:

activity # timemileskm+mload
  Running (road)9 7:04:13 47.4(8:57) 76.28(5:34) 76592.0
  Running (off-road)1 1:23:52 7.89(10:38) 12.69(6:36) 44427.2
  Cycling1 42:06 9.04(4:39) 14.55(2:54) 2022.9
  Strength1 30:13
  Total11 9:40:24 64.32 103.52 1411122.1
  [1-5]10 8:41:23

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Sunday May 10, 2020 #

Event: IOC 2020 Virtual Relay
 
9 AM

Running (road) 20:14 intensity: (20 @0) + (25 @1) + (9:49 @2) + (9:40 @3) 3.22 km (6:16 / km) +24m 6:03 / km
ahr:127 max:145 shoes: Asics DynaFlyte3 20

Cold morning. Warm up with Conor to the lap and a test lap. Seemed nice, bit of a hill but we couldn't find anywhere nice and flat unless it was like 300m laps. The downhill feels worth it though. Conor did his 2k and I took some videos/cheered him a bit. Wind started to pick up and it got colder as I did some strides.

Running (road) race 7:16 intensity: (3 @1) + (7 @2) + (2:19 @3) + (1:45 @4) + (3:02 @5) 2.0 km (3:38 / km) +10m 3:33 / km
ahr:166 max:176 shoes: Asics DynaFlyte3 20

IOC Virtual Relay 2020
Started fine, maybe a small bit quick for the first 100m but settled in nicely. First 500m was right on 3:30/k as planned. Second 500 had the hill and suffered a bit, dropping to 9s behind pace. Held it ok for the next 500 then but was hurting and the picking up wind was really making me fight. Really tied up then for the last bit and had no kick whatsoever.
Nothing amazing anyway. Need more speedwork for this kind of effort.

Running (off-road) 1:23:52 intensity: (38 @0) + (20 @1) + (15:07 @2) + (55:15 @3) + (12:32 @4) 12.69 km (6:36 / km) +444m 5:37 / km
ahr:136 max:156 shoes: Asics DynaFlyte3 20

After cheering Gina and doing some really bad camera work went on my long run. First time in the hills proper in aaages and it was great. Just had a nice time. Nice to be away from people too. Of course it was cold, foggy and windy up top of Fairy Castle so didn't hang around.

Saturday May 9, 2020 #

9 AM

Running (road) 31:17 intensity: (16 @0) + (1:28 @1) + (24:40 @2) + (4:53 @3) 5.37 km (5:50 / km) +37m 5:38 / km
ahr:120 max:135 shoes: Asics DynaFlyte3 20

Late Saturday morning in the sun. Could have done with a little more sleep still.
4 PM

Running (road) 1:01:05 intensity: (16 @0) + (1:44 @1) + (6:24 @2) + (26:30 @3) + (22:03 @4) + (4:08 @5) 12.27 km (4:59 / km) +20m 4:56 / km
ahr:150 max:176 shoes: Asics DynaFlyte2 19

4x 8 mins @ z4 on the pitches
Can't be resting for this 2k time trial can we? Bit of a tempo session. Lovely day out and very busy as a result. Not many runners and walkers though, so actually had a decently clear path around the outside. Wasn't super motivated to start but once I got started enjoyed it quite a bit. Felt like I Was moving well on the first one but slowed down a bit by the last

Thursday May 7, 2020 #

Note

New shoes finally came today. Was also signed up for this IOC Relay on the weekend.
7 AM

Running (road) 31:36 intensity: (35 @0) + (31:01 @1) 5.57 km (5:41 / km) +28m 5:32 / km
ahr:122 max:133 shoes: Asics DynaFlyte2 19

Still lacking in route inspiration. Thankfully had the rest of the podcast to finish.
6 PM

Running (road) 1:11:18 intensity: (46 @0) + (42:02 @1) + (8:42 @2) + (6:59 @3) + (12:25 @4) + (24 @5) 14.52 km (4:55 / km) +65m 4:48 / km
ahr:141 max:171 shoes: Asics DynaFlyte3 20

Progression style run over to Marlay and back along the stream path.
20min@z2, 20@z3, 20@z4
Decent feeling today and nice to be out. Met Chris and Sandra just nearish the start of the z3 and stopped for an appropriately socially distanced chat because I don't get to do that very often. Bit of an effort after to get the HR back up and all good. Last 20 mins had some uphill but once I got to the pitches the avg pace was steadily ticking up.

Wednesday May 6, 2020 #

7 AM

Running (road) 29:56 intensity: (32 @0) + (29:24 @1) 5.49 km (5:27 / km) +33m 5:17 / km
ahr:121 max:135 shoes: Asics DynaFlyte2 19

Felt like I wanted some grass to take a bit of pressure off the joints so just did laps of the pitches with the Not So Jukola Bound podcast. Good long episode, the way I like them.
6 PM

Running (road) 1:40:28 intensity: (7:34 @0) + (1:06:20 @1) + (3:59 @2) + (5:46 @3) + (13:55 @4) + (2:54 @5) 15.33 km (6:33 / km) +457m 5:42 / km
ahr:130 max:173 shoes: Asics DynaFlyte2 19

3x Aonghus Hill reps.
6:27, 6:36, 6:36

Long warm up to the bottom of the reps, skipping the first from low then 3x. New paint on the road and a nice new bollard that perfectly marks the start!
Felt alright, especially considering I haven't really run up a hill in 7 weeks!. Times were fine for me but will be trying to get to doing these every week I think. Little cold ion the shade this evening and nearly could have gone with arm warmers.
Then nice long cool down home as well.

Tuesday May 5, 2020 #

7 AM

Running (road) 30:33 [1] 5.46 km (5:36 / km) +55m 5:20 / km
ahr:120 max:141 shoes: Asics DynaFlyte2 19

Now I don't know where to go for my short runs as I don't have any nice roads that are unvisited.
6 PM

Cycling 42:06 intensity: (17:39 @0) + (20:47 @1) + (2:36 @2) + (1:04 @3) 14.55 km (2:54 / km) +202m 2:42 / km
ahr:109 max:154 shoes: Cannondale CAAD8

Cycle called for today. Just something to get out and pleasant it was. Some steep climbs but a lovely evening and it was just enjoyable.

Monday May 4, 2020 #

10 AM

Running (road) 40:30 intensity: (12 @0) + (39:17 @1) + (1:01 @2) 7.05 km (5:45 / km) +37m 5:36 / km
ahr:127 max:150 shoes: Asics DynaFlyte2 19

It's done!


Not a day too soon either! A classic bank holiday 10am BBA.
9 PM

Strength 30:13 [0]
ahr:75 max:100

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