Training Log Archive: roarIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Running (road) (Recovery) 30:50 [2] 6.26 km (4:56 / km) +148m 4:24 / km
shoes: New Balance 740
10 to go...
Friday Apr 27, 2012 #
Running (road) (Recovery) 39:21 8.4 km (4:41 / km) +225m 4:08 / km
ahr:141 max:166 shoes: New Balance 740
Thursday Apr 26, 2012 #
Running (road) tempo 40:10 8.78 km (4:34 / km) +129m 4:16 / km
ahr:152 max:170 shoes: New Balance 740
Did a redefinition of my HR zones cause I wasn't happy with them. Zone 2 was too big and that was shifting everything out of kilter.
Makes more sense now I think (my 'easy' runs had been feeling very hard)
Wednesday Apr 25, 2012 #
Running (road) long 1:04:14 12.85 km (5:00 / km) +352m 4:24 / km
ahr:141 max:152 shoes: salomon speed cross
very wet and windy today. was fun
Tuesday Apr 24, 2012 #
Running (road) warm up/down 17:51 3.57 km (5:00 / km) +66m 4:35 / km
ahr:140 max:150 shoes: New Balance 740
Running (road) intervals 28:51 6.37 km (4:32 / km) +65m 4:19 / km
ahr:162 max:174 shoes: New Balance 740
Felt good kept them pretty consistent about 2:20
Running (road) (Recovery) 13:01 2.57 km (5:04 / km) +21m 4:52 / km
ahr:146 max:152 shoes: New Balance 740
Monday Apr 23, 2012 #
Running (road) (Recovery) 39:25 8.45 km (4:40 / km) +135m 4:19 / km
ahr:153 max:161 shoes: New Balance 740
Sunday Apr 22, 2012 #
Note
(rest day)
Saturday Apr 21, 2012 #
Running (off-road) 1:02:19 7.14 km (8:44 / km) +610m 6:07 / km
ahr:158 max:168 shoes: Jalas FLX
Friday Apr 20, 2012 #
Running (road) (Recovery) 34:25 7.69 km (4:29 / km) +204m 3:57 / km
ahr:150 max:163 shoes: New Balance 740
Thursday Apr 19, 2012 #
Commuting 19:58 [0]
shoes: Basso
Running (road) tempo 39:13 8.25 km (4:45 / km) +88m 4:31 / km
ahr:146 max:169 shoes: New Balance 740
Felt like I was going fast but at the same time I found it easy and was just cruising. Maybe I need to run faster...
Wednesday Apr 18, 2012 #
Running (road) (Recovery) 1:21:51 16.08 km (5:05 / km) +313m 4:38 / km
ahr:141 max:155 shoes: New Balance 740
Felt kinda heavy but the climbing was good
Tuesday Apr 17, 2012 #
Running (road) warm up/down 20:48 4.17 km (4:59 / km) +60m 4:39 / km
ahr:143 max:151 shoes: New Balance 740
Running (road) intervals 26:02 4.43 km (5:53 / km) +28m 5:42 / km
ahr:155 max:177 shoes: New Balance 740
Running (road) warm up/down 11:56 2.56 km (4:40 / km) +37m 4:21 / km
ahr:150 max:155 shoes: New Balance 740
Sunday Apr 15, 2012 #
Running (road) warm up/down 4:52 0.59 km (8:15 / km) +33m 6:28 / km
ahr:122 max:146 shoes: Jalas FLX
Orienteering race 1:11:15 10.35 km (6:53 / km) +558m 5:25 / km
ahr:161 max:172 spiked:22/23c shoes: Jalas FLX
Took it easy enough in the beginning, concentrating on running up the hills. The veg around 5 was all over the shop due to felling. Was feeling tored going through deep heather to 7 and didnt bother to read my map, dropped some time there, abotu 30 seconds. Going across to 8 was tough. The heather was deep but I poweed through and then back from 9 again I just wanted to take 10 cleanly. I contoured to 11 because that was where the heather was burned... Wasn'ty what the map meant by the overprinted path but eventually worked out that there was another bikers track besie the main path. Again dodgy veg by 11 and I just felt strong for the end of the course and pushed to the finish. The run in was painful.
It was a fun course, I enjoyed it, so hats off to Ger for that!
Map
Saturday Apr 14, 2012 #
Running (off-road) 51:09 9.3 km (5:30 / km) +446m 4:26 / km
ahr:165 max:175 shoes: New Balance 740
Friday Apr 13, 2012 #
Note
Running (road) (Recovery) 46:06 10.13 km (4:33 / km) +327m 3:55 / km
ahr:148 max:160 shoes: New Balance 740
Thursday Apr 12, 2012 #
Commuting 18:00 [0]
shoes: Basso
Cycling 18:00 [1]
shoes: Basso
Running (road) 43:46 9.88 km (4:26 / km)
shoes: New Balance 740
John asked if I had done a session this week when I told him I couldn't be down on Saturday (So I can run the lap of the upper lake in Glendalough with the WAR guys) and I said ".....no." So the run included 4x4min pickups with 2min rest. Good fun.
Wednesday Apr 11, 2012 #
Running (road) (Recovery) 46:30 10.55 km (4:24 / km) +206m 4:01 / km
ahr:157 max:167 shoes: New Balance 740
Tuesday Apr 10, 2012 #
Commuting 18:00 [0]
shoes: Basso
Monday Apr 9, 2012 #
Orienteering race 40:14 6.0 km (6:42 / km) +318m 5:18 / km
ahr:164 max:179 shoes: Jalas FLX
Conor ran well, came ine 15th I think, Colm came back in 9th place. I set off up the hill and I could feel the long in my legs. Alastair McLeod went by me pretty quickly and I just went about doing my orienteering. I was suffering on the climbs and I saw Hugh heading somewhere on the second half of the butterfly. There was some SYO guy running all over the place too. Hugh caught me just before 11 and he spiked the control. looked at his descriptions and cursed. I looked at mine and also let out some profanities before realising I had read the description for 12 instead and punched it and continued.
Suffered going up to 14 again and then as I was leaving it I glimpsed, what I though was two guys in FVO tops one of which had a bald head...
Reckoned I could take Marcus on the downhills but it turned out the other guy was actually Matthew Speake for EBOR, not Duncan Coombs... He passed me at 17 and I tried to hang with him but he dropped me going up to 18. I was a small bit right for 19, getting pulled by the other runners. Punched it and I could see Marcus running down the track, I went for the psychological advantage and got out to the path just in front of him and started to up it. Pushed it down the last hill and I could hear him breathing behind me. Hit the last I hear shouts for me, quickly intensify as shouts for Marcus join in. Hammered from then on. The was an uphill pull at the end of the run
Map
Running (road) race 5:02 0.67 km (7:31 / km) +6m 7:11 / km
ahr:113 max:122 shoes: Jalas FLX
Sunday Apr 8, 2012 #
Running (road) warm up/down 16:53 1.21 km (13:57 / km) +188m 7:51 / km
ahr:113 max:139 shoes: Jalas FLX
Orienteering race 1:54:06 **** 14.54 km (7:51 / km) +710m 6:18 / km
ahr:163 max:176 spiked:23/28c shoes: Jalas FLX
Yeah, this I was pleased by.
I set off easy, at a pace I wanted to keep up for the full course. Got the first 5 fine. Then ran down the hill into 6 and saw Colm coming up, got a rush of blood and ran down to where he came from, saw some crags and started to berate myself and ran back up into the control. Colm punched it a small bit in front of me and ran on. I kept going at my pace but wasn't losing too much to him. Made of mess of 7 then too due to not concentrating and forgetting i was on 1:15000 but recovered alright. Again just behind Colm. Then he went off more right than me on 8 and he was just behind me punching it (he says) I then headed off to 9 and was feeling a bit tired but good. Just kept plodding along and there was no sign of Colm again.
Went in a small bit early to 10 and then i broke the strap on my SI card. Walked to 11 fixing it. Met Shea on the way to 12, missed 13 a small bit but heard Shea getting it.
Then was uphill through green and I pushed a little to get ahead of Shea and he disappered behind me.
17,18,19 were fine but I could see some guy in front of me and I was getting slowly closer. He took the path to 20 while I went straighter, lost a small bit by it but still not the best routechoice. Caught him at 21 and then we ran the end punching together but taking different routes. I was wrong to follow the wall to 23 but I never saw the path. Was able to run the end of the course and got a gap on the guy and came in happy.
I was happy how I felt strong pretty much the whole way. Need to do a bit more concentrating after 2 hours and more uphill strength.
21st overall for the JK. I'll take that. Significant improvement over last year but then I have done some training this year
Map
Running (road) warm up/down 8:51 [2] 1.13 km (7:50 / km) +33m 6:50 / km
shoes: Jalas FLX
Saturday Apr 7, 2012 #
Running (road) warm up/down 23:57 3.56 km (6:44 / km) +58m 6:13 / km
ahr:132 max:158 spiked:0/1c shoes: Jalas FLX
Orienteering race 41:33 *** 6.05 km (6:52 / km) +265m 5:38 / km
ahr:171 max:180 spiked:15/20c shoes: Jalas FLX
Missed one (I'm blaming not being in a forest for ages but also it seemed really weird) Was a bit left for 2 where I caught Gerard. Was alright then for a while, small bit confused by the veg at 4, was silly on 7 when I went around the back of the hill. Was going down to 8 and I was starting to feel tired and I saw Colm coming out of it. Ger proceeded to fly by my on the way to 9 and I was out of energy by 10. Couldn't get myself to climb on the way to 11 and lost 1:30.
Managed to maintain some semblance of running around the last loop but I was dead on my feet.
Wasn't particularly impressed by my performance... I think it was a food thing but also thinking that I was fast enough to run with Ger at the start and then getting demoralised when he and Colm ran away from me
Map
Running (road) 13:23 1.92 km (6:58 / km) +42m 6:17 / km
ahr:126 max:144 shoes: Jalas FLX
Friday Apr 6, 2012 #
Running (road) warm up/down 9:52 1.71 km (5:46 / km) +25m 5:23 / km
ahr:136 max:164 shoes: salomon speed cross
Orienteering race 18:28 3.98 km (4:38 / km) +41m 4:25 / km
ahr:178 max:185 spiked:23/26c shoes: salomon speed cross
Had a good enough race, missed one stupidly after I went out far too fast. Was good then apart from 5 where I didn't see the best route which was to go back on yourself. Was clean enough then but I got tired going up the hill to 14 and then in the last section in the park I was suffering and lost time from being tired.
Was happy enough with the run overall but need more practice at racing sprints with confidence
Map
Running (road) warm up/down 11:09 1.94 km (5:45 / km) +38m 5:14 / km
ahr:134 max:150 shoes: salomon speed cross
Wednesday Apr 4, 2012 #
Commuting 18:00 [0]
shoes: Basso
Running (road) (Recovery) 31:07 6.16 km (5:03 / km) +150m 4:30 / km
ahr:135 max:148 shoes: New Balance 740
Tuesday Apr 3, 2012 #
Running (road) warm up/down 13:50 2.61 km (5:18 / km) +38m 4:56 / km
ahr:144 max:156 shoes: New Balance 740
Running (road) intervals 26:25 5.25 km (5:02 / km) +65m 4:44 / km
ahr:162 max:179 shoes: New Balance 740
all in about 3:44 which is mad because last time I did 1000s they were all above 4 on a dry road with no wind and 2min recovery!
This training lark might be working after all...
Running (road) warm up/down 12:11 2.55 km (4:47 / km) +13m 4:40 / km
ahr:150 max:159 shoes: Jalas FLX
Monday Apr 2, 2012 #
Commuting 21:00 [0]
shoes: Basso
Sunday Apr 1, 2012 #
Running (road) warm up/down 4:16 0.66 km (6:28 / km) +42m 4:54 / km
ahr:132 max:150 shoes: Jalas FLX
Orienteering race 1:26:16 10.05 km (8:35 / km) +552m 6:44 / km
ahr:149 max:176 shoes: Jalas FLX
Had felt tired warming up. Felt tired on first hill. Felt tired at ever other point, until I couldn't run anymore at about 14. Then i jogged/walked the rest.
The area was probably kinda nice. I enojoyed the first 8 controls. Probably would be suited to a shorter course.
There were maybe some discrepencies in what was mapped as white but overall I don't agree with Colm
Map