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Training Log Archive: niamh

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Running	14	8:25:29	46.75	(10:49)	75.24	(6:43)	586
Strength/flexibility	11	4:44:34	2.05		3.3
Cycling	7	3:07:22	17.57		28.27
Orienteering: training	2	2:17:00	11.05	(12:24)	17.79	(7:42)	131	19c
Running: hard	1	15:02	2.09	(7:11)	3.37	(4:28)
Total	23	18:49:27	79.52		127.97		717	19c

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Thursday Dec 31, 2015 #

12 PM

Cycling 1:13:41 [3] 14.15 km (5:12 / km)

Wednesday Dec 30, 2015 #

1 PM

Running 10:01 [3] 1.66 km (6:02 / km)
shoes: VJ bold (pink)

Tempo time. Shortest session - 3 by 5 mins, 2 mins between. Working off old heart rates (2011?) so should do a new treadmill test to find out if they are still accurate.

Strength/flexibility 2:08 [2]

Running: hard 5:00 [5] 1.14 km (4:23 / km)
ahr:175 max:184 shoes: VJ bold (pink)

Curragh, grass, tailwind

Running 2:00 [2] 0.28 km (7:09 / km)
shoes: VJ bold (pink)

Running: hard 5:01 [5] 1.11 km (4:31 / km)
ahr:180 max:185 shoes: VJ bold (pink)

Headwind

Running 2:00 [2] 0.29 km (6:54 / km)
shoes: VJ bold (pink)

Running: hard 5:01 [5] 1.12 km (4:29 / km)
ahr:180 max:184

Half tailwind, half headwind

Running 7:08 [2] 1.09 km (6:33 / km)
shoes: VJ bold (pink)

Tuesday Dec 29, 2015 #

8 PM

Running 25:56 [3] 4.67 km (5:33 / km)
shoes: Inov8 Roclite Dec '15

Into Storm Frank!

Sunday Dec 27, 2015 #

1 PM

Running 2:06:26 [3] 14.12 km (8:57 / km) +586m 7:25 / km
shoes: Inov8 Roclite Dec '15

Hill run with K. Started at Glendalough Visitors Centre, along the green road to the Wicklow Way, up past Poulanass Waterfall (serious volume of water flowing), straight up to Derrybawn summit along a small trail, along the ridge to Mullacor (boggy), back down along the red trail via the Spink and to the car park. Great day, misty on top but not too cold.

Saturday Dec 26, 2015 #

4 PM

Running 38:26 [3] 6.93 km (5:33 / km)
shoes: Inov8 Roclite Dec '15

Muddy wet Curragh.
Achilles fine. Time to bring back the hard sessions!

Friday Dec 25, 2015 #

12 PM

Running 5:48 [3] 0.88 km (6:35 / km)
ahr:151 shoes: Inov8 Roclite Dec '15

Strength/flexibility 25:39 [4] 3.3 km (7:46 / km)
ahr:176 shoes: Inov8 Roclite Dec '15

Christmas circuits on the Curragh with Caoimhe, Dad, Kev, Shea and Shane :-). Mudfest.

Thursday Dec 24, 2015 #

9 AM

Running 29:34 [3] 5.45 km (5:26 / km)
shoes: Saucony Triumph 15

Green road loop

Wednesday Dec 23, 2015 #

3 PM

Running 1:00:05 [3] 8.54 km (7:02 / km)
shoes: Inov8 Roclite Dec '15

Hillwood with Caoimhe and Killian.

Tuesday Dec 22, 2015 #

2 PM

Cycling 1:13:46 [2] 14.12 km (5:13 / km)
ahr:113

Easy on the Curragh with Killian.

Sunday Dec 20, 2015 #

Event: Kingdom League, Muckross House

12 PM

Running 4:03 [2] 0.57 km (7:06 / km)
shoes: Inov8 Roclite Dec '15

Orienteering: training 1:16:14 [3] *** 8.77 km (8:42 / km) +131m 8:05 / km
19c

Muckross 'Come and Try It' event.
Couldn't see the little path in to 1; lost ~1 min. Smooth from 2 to 13. The forest around 9, 10, 11 was fantastic. Unfortunately the white between 13 and 14 was all brambles so lost 5 minutes stuck in the middle of a bramble patch. Initial plan was to run through the field but as I was doing that I noticed that there was a new house and that I was in their garden! 16 was in the wrong place, above the crag, and the map around 17 and 18 was very wrong. 17 possibly in the wrong place too. Felt discouraged after really enjoying the first half. Great to get out.
Map

Saturday Dec 19, 2015 #

Note

Drive to Killarney. Fully intended to go for a run but absolutely wrecked from work (again), so fell asleep instead. Nice dinner :-).

Friday Dec 18, 2015 #

8 PM

Cycling 5:48 [2]

Strength/flexibility (Circuits) 44:53 [3]

Wednesday Dec 16, 2015 #

8 PM

Cycling 5:12 [2]

Strength/flexibility (Circuits) 40:00 [4]

Tuesday Dec 15, 2015 #

8 PM

Running 27:42 [3] 4.65 km (5:57 / km)
shoes: Saucony Triumph 15

Curragh Grange loop.

Monday Dec 14, 2015 #

8 PM

Cycling 11:27 [3]

Strength/flexibility (Circuits) 40:00 [4]

Sunday Dec 13, 2015 #

Event: Munster Orienteering Championships, Kilworth Camp

11 AM

Running 4:08 [3] 0.66 km (6:16 / km)
shoes: Saucony Triumph 15

Orienteering: training 1:00:46 [4] 9.02 km (6:44 / km)
shoes: VJ bold (pink)

Munster Champs, Kilworth.
Solid effort. Navigation wasn't too tricky, but needed to pay attention. Aim for the spring: be able to keep up with Angus ;-). Brilliantly organised event.
Map
Results

C • Aims... 1

Running 11:59 [2] 1.41 km (8:30 / km)
shoes: VJ bold (pink)

3 - Splits

Thursday Dec 10, 2015 #

8 PM

Running 37:20 [3] 6.43 km (5:48 / km)

Curragh at night, again.

Wednesday Dec 9, 2015 #

8 PM

Cycling 11:15 [3]

Strength/flexibility 37:52 [3]
ahr:139

Circuits.

Tuesday Dec 8, 2015 #

8 PM

Running 30:52 [3] 5.69 km (5:25 / km)
ahr:166 shoes: Saucony Triumph 15

Curragh at night.

Strength/flexibility 10:00 [1]

Sunday Dec 6, 2015 #

12 PM

Running 55:06 [2] 7.2 km (7:39 / km)
ahr:156 max:179 shoes: Inov8 Mudroc 290

Lovely run around Hillwood with Caoimhe, checking out potential for 'in the woods' winter training runs. The majority is covered with hideous brambles, but we found some nice sections for future use :-)

9 PM

Strength/flexibility 15:00 [1]