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Training Log Archive: Angus

In the 7 days ending Jan 15, 2017:

activity	#	time	miles		km		+m
Running	5	4:57:54	34.29	(8:41)	55.19	(5:24)	1437
Circuits	1	1:00:00
Orienteering	1	49:06	5.7	(8:36)	9.18	(5:21)	87
Total	6	6:47:00	40.0		64.37		1523

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Sunday Jan 15, 2017 #

Note

Left calf too tight for run today

Saturday Jan 14, 2017 #

Event: Dublin By Night, Phoenix Park

11 AM

Running warm up/down 23:42 [2] 3.67 km (6:27 / km) +127m 5:30 / km
ahr:138 max:160 shoes: Icebug Acceleritas4

Running tempo 35:56 [5] 7.55 km (4:46 / km) +385m 3:48 / km
ahr:181 max:189 shoes: Icebug Acceleritas4

4 loops around poulanass waterfall upper lake Glendalough. Club run. Taped the ankles so ran fast descents, but was slow on uphills. Calves tightened on last loop and the warmdown was a struggle. Its been 4 weeks since wearing the icebugs which have a 4mm drop. My normal training shoes has about 11mm drop, so calves reacting to having not worn shoes with low drop recently. Might struggle this evening in Night O.

Running warm up/down 10:43 [2] 1.72 km (6:13 / km) +22m 5:50 / km
ahr:149 max:158 shoes: Icebug Acceleritas4

6 PM

Running warm up/down 14:30 [2] 2.55 km (5:41 / km) +11m 5:33 / km
shoes: Icebug Acceleritas4

Orienteering race (Night O Phoenix Park) 49:06 [4] 9.18 km (5:21 / km) +87m 5:06 / km
ahr:174 max:186 shoes: Icebug Acceleritas4

Legs fatigued from morning run, I'd say could have run it about 5 mins faster. Probably dropped 2 minutes through lack of accuracy, but then most of the controls I went without seeing what feature it was on due to lack of clarity in the map and lack of clarity with my vision.

With tight calves from morning run I brought shoes with high heel, but calves felt fine so wore the icebugs. Just as well as it was slippy and steep in places. hobbling a bit now but I think I'll be grand tomorrow.

Friday Jan 13, 2017 #

Note

Have decided to skip the JK. Zoë wasn't going because with the late Easter it clashed with her sheep lambing. Tivon would be bored and difficult to manage without Zoë and it didn't seem worth it to go without either of them.

1 PM

Running 1:28:05 [2] 14.79 km (5:57 / km) +506m 5:05 / km
shoes: Kazan 2015

Wednesday Jan 11, 2017 #

Note

I see some of you have mentioned goals for 2017. I think my single goal is to be logging here this time next year!
Though there is one little candle burning and that's sub 17min 5k. Have managed sub 17:30 past 2 years without specific training, so despite getting older, it's definitely doable.

At moment still coughing and still a bit of mucous but improving each day.

9 AM

Running 1:01:40 [3] 12.15 km (5:04 / km) +49m 4:58 / km
ahr:154 max:174 shoes: Kazan 2015

6 PM

Circuits 1:00:00 [4]

Tough!

Tuesday Jan 10, 2017 #

2 PM

Running 1:03:18 [4] 12.75 km (4:58 / km) +336m 4:23 / km
ahr:165 max:184 shoes: Kazan 2015

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