Training Log Archive: roarIn the 1 days ending Jan 23, 2016:
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Saturday Jan 23, 2016 #
Note
slept:6.0
Ruth & Don's car was broken down stuck on the gap between Sorrell & Black hill (yes more car trouble!). This time I had more warning so I had a better plan of how to work it around training. Drove down (in their other car) to Wicklow in the morning and picked them up to go get the car. It wouldn't start when we tried jumping it so had to tow the big car out onto the road and let down try using the hill. That worked so I could go for my run.
10 AM
Running (off-road) warm up/down 22:51 3.58 km (6:23 / km) +51m 5:58 / km
ahr:129 max:162 shoes: Inov8 X-Talon 2016
Jog on Sorrel over to the start of some hill intervals. Checked out the start of the planned route and then came down and did some drills and strides.Body feeling pretty good considering how abysmal my sleep was.
Running (off-road) hills 35:23 6.29 km (5:37 / km) +170m 4:57 / km
ahr:162 max:180 shoes: Inov8 X-Talon 2016
Found a nice hill interval lap thing to do in the forest on the side of Sorrell (or Lowbawn if you want to be more accurate). It was a tough one and the top bit was quite slippery with plenty of rocks and puddles. Good for an orienteer. It was about 1km. It was also fairly out of the wind which was a nice touch. Original plan was to do 4, but they were a bit shorter than I had though so
5 x 1020m hills
4:51, 5:03, 5:10, 5:11, 5:07
Did the first one much too fast. Toned it back then but was still a bit quick. Two tough ones but then I was working them properly and I got the 5 done well in the end. Good tough session. Enjoyable.
5 x 1020m hills
4:51, 5:03, 5:10, 5:11, 5:07
Did the first one much too fast. Toned it back then but was still a bit quick. Two tough ones but then I was working them properly and I got the 5 done well in the end. Good tough session. Enjoyable.
Running (off-road) warm up/down 12:39 2.05 km (6:11 / km) +18m 5:55 / km
ahr:141 max:155 shoes: Inov8 X-Talon 2016
Jog back down the interval route and back to the car. Took a while for my watch to pair with my HRM at the start for some silly reason but I wasn't complaining. Time for some recovery before night-o now.
6 PM
Running (off-road) warm up/down 11:28 1.48 km (7:46 / km) +21m 7:15 / km
ahr:122 max:159 shoes: Inov8 Oroc 2016
Warm up to loosen the legs out after this morning. Felt not too bad really. Did a few small drills and strides too. Bit unsure where I could really go without being on the course.
Orienteering race 29:09 *** 5.01 km (5:49 / km) +170m 4:58 / km
ahr:171 max:182 spiked:22/24c shoes: Inov8 Oroc 2016
DBN 3 Larch Hill 4.6km
Set off quick and the legs felt it early. Kept the oing pretty tight mostly but I faded a bit nearer the end. Incorrect route to 12 cost me a bit and being dumb on 18 and crossing the river for no apparent reason. Otherwise focus was good and legs, while tired, got me through quite successfully.
Set off quick and the legs felt it early. Kept the oing pretty tight mostly but I faded a bit nearer the end. Incorrect route to 12 cost me a bit and being dumb on 18 and crossing the river for no apparent reason. Otherwise focus was good and legs, while tired, got me through quite successfully.
Running (off-road) warm up/down 8:51 [2] 1.0 km (8:51 / km) +33m 7:36 / km
ahr:118 max:148 shoes: Inov8 Oroc 2016
Cool down with CNOC, i.e. Gina, Colm & Niamh. Relaxed pace looking around the forest at the scout stuff. Ran up this lovely path that everyone was complaining about for some reason.