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Training Log Archive: roar

In the 30 days ending Jun 30, 2012:

activity # timemileskm+mload
  Running (road)12 7:12:11 33.3 53.59 1904121.6
  O-training5 4:54:18 12.97 20.88 43543.7
  Orienteering4 4:23:41 19.71(13:23) 31.72(8:19) 145344 /49c89%107.2
  Running (off-road)2 2:21:32 12.71(11:08) 20.45(6:55) 100130.7
  Cycling2 1:51:49 16.69(6:42) 26.86(4:10) 49716.3
  Total22 20:43:31 95.38 153.5 529044 /49c89%319.5
  [1-5]22 17:55:14

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Saturday Jun 30, 2012 #

Note
(rest day)

Friday Jun 29, 2012 #

5 PM

Running (road) (Recovery) 31:19 intensity: (45 @0) + (7:51 @1) + (17:23 @2) + (4:35 @3) + (45 @4) 1.6 km (19:34 / km) +164m 12:57 / km
ahr:140 max:167

Easy run un Glending. GPS missed about the first half due to poor satellite reception becuase I was in a forest the whole time...

Thursday Jun 28, 2012 #

6 PM

Cycling (Trail) 1:05:50 intensity: (30:26 @0) + (19:34 @1) + (13:12 @2) + (2:38 @3) 6.86 km (9:36 / km) +269m 8:01 / km
ahr:121 max:164

MTB in Sagart. Nice but really really muddy!

Was pretty fun all the same

Wednesday Jun 27, 2012 #

3 PM

Running (road) warm up/down 12:29 intensity: (24 @0) + (4:29 @1) + (7:36 @2) 2.4 km (5:12 / km) +28m 4:55 / km
ahr:135 max:145 shoes: New Balance 740

warm up

Running (road) intervals 19:49 intensity: (8 @0) + (56 @1) + (2:44 @2) + (6:49 @3) + (8:16 @4) + (56 @5) 3.89 km (5:06 / km) +64m 4:43 / km
ahr:160 max:181 shoes: New Balance 740

400m 60s 20 m 30s x5

Felt pretty good, enjoyed doing this for the first time in a while!

Running (road) warm up/down 10:02 intensity: (10 @1) + (1:13 @2) + (8:39 @3) 1.9 km (5:17 / km) +32m 4:53 / km
ahr:154 max:160 shoes: New Balance 740

Warm down.

Shins sore at the very end. It is definitely the shoes. Never running in them again

Tuesday Jun 26, 2012 #

Running (road) 30:04 [2]
shoes: salomon speed cross

Lap around Glending, the nicest forest I know in Leinster. I thought this before, but now after another year it has grown more and is even nicer... problem is it's half owned by roadstone who have no desire to give us permission to orienteer there, so much so we haven't even mapped it, even though we have the beautiful LIDAR data, which includes the quarry, which looks great.
The other half has a lovely ring fort at the top, causing more problems.

In any case a nice run but I forgot my GPS

Monday Jun 25, 2012 #

3 PM

Running (off-road) 1:38:39 [2] 14.93 km (6:36 / km) +671m 5:24 / km
shoes: salomon speed cross

Woodenboley -> Corriebracks -> Church Mountain -> Woodenboley

Started off up the steep thorny path and then thought I remembered the place and took all the wrong turns and ended up finding the map I had very necessary. Got onto the forest road at the back of Church. It's such a horrible road, 2k of just gentle uphill, but enough to make you hurt and it goes on, and on, and on. Then up Corriebracks with only the very top being boggy, I went down via the Air Crash site from 2008 out of curiosity.
Came back around the side of Corriebracks and debated taking the shorter straight up Church path but stuck to the plan and went lower before crossing the gate saying "Beware of Bull" where I highly doubt there is a bull. Then a steep climb up to Church ridge and along the fence to the top. For some reason there was a rock on top of nearly every fence post along this stretch so I put a few on that had fallen off. It was clear today so the view from the top was great, Lug looking big as ever!
The descent was then a steep and rocky path that tired my legs. I found the last bit on forest roads tough, especially the small climb at the end I hadn't anticpated but remembered from the days of CNOC summer series events in Woodenboley once I saw it.

Nice run in an area I haven't been in a long while, and I think Corriebracks is a new mountain for me.

Sunday Jun 24, 2012 #

Note

Was in Donegal for GaelForce North doing some timing. Two long days tired now. Will try and get out this evening

Had a look at the summer. I discovered I'm going to Aix-Les-Bains(beside Lac de Bouget) on the 10th of July. http://www.letour.fr/2012/TDF/COURSE/us/1000/etape... shows where the Tour-de-France goes on the 11th... Can only see one thing to do that day anyway...

Thursday Jun 21, 2012 #

Running (road) 30:37 [2]
shoes: salomon speed cross

Easy run around the Lugnagroagh Hills loop, doing the top end backwards to mix it up. On the way down I realised something and have now probably jinxed it:
I feel great, no sore shins, no sore back, no sore knees

Wednesday Jun 20, 2012 #

Running (road) warm up/down 5:00 [1]
shoes: Jalas FLX

small jog with Colm

O-training 45:00 [4]
shoes: Jalas FLX

O-Intervals with Colm in Hillwood. Fun stuff

Running (road) warm up/down 5:00 [2]
shoes: Jalas FLX

another jog to cool down

Tuesday Jun 19, 2012 #

O-training 34:50 [1]
shoes: Jalas FLX

putting out controls in Hollywood
6 PM

Orienteering race 47:52 intensity: (27 @0) + (7 @1) + (2:34 @2) + (33:35 @3) + (11:04 @4) + (5 @5) 5.52 km (8:40 / km) +257m 7:02 / km
ahr:167 max:180 shoes: Jalas FLX

Hollywood Score-O

Tried to keep the intensity up and did a few silly things. A few of the boxes didnt work which was a little frustrating but I'll blame don for forgetting they were programmed as starts and checks (thank god they weren't clears!)

beat kev by 5 seconds to give him some motivation

Monday Jun 18, 2012 #

4 PM

Cycling (Road) 45:59 intensity: (1:38 @0) + (6:01 @1) + (24:32 @2) + (11:34 @3) + (34 @4) + (1:40 @5) 20.0 km (2:18 / km) +228m 2:11 / km
ahr:150 max:210 shoes: Basso

Hollywood-Valleymount loop. Was fixing the bike this morning so decided to take it for a little spin. Missed out on 3k of uphill on the GPS.

Irish roads are very bumpy. I had forgotten how nice it was to have had the quays resurfaced for all my Dublin cycling

Sunday Jun 17, 2012 #

Note

Timing Gravity Enduro today.

up to 339 recorded and catalogued maps. still quite a few to go to be honest

Saturday Jun 16, 2012 #

Event: Jukola 2012
 
2 PM

Running (road) long 1:33:09 intensity: (21 @0) + (1:54 @1) + (9:29 @2) + (26:46 @3) + (54:39 @4) 12.45 km (7:29 / km) +633m 5:58 / km
ahr:161 max:173 shoes: Jalas FLX

Annalecka, Barnacullion, Stoney Top, Tonlagee and back down Kevin's Way.

A boggy run at the best of times. Today was no different. Wasn't too bad until I got to Barnacullion, Up there was wet, fairy run time... Very very little visibility so some nice nav required. It was rough as usual getting across to Stoney Top and then the wind picked up and up until visibility was sub 5m and the cliffs were on my leeward side. Approaching the summit of Tonlagee I see two guys start. There were two army lads in full kit huddling up there out of the wind. Ran by them, said "nice afternoon lads" and left them to it. Trusty compass bearing off Tonlagee and hit the path beautifully, The tourist bus at the Wicklow gap was a little shocked by me appearing. Then on down lovely runnable Kevin's Way (sarcasm btw)

Faster than when I did this last year.

I have no regrets for deciding not to do the Rogaine this year. Wicklow is atrociously wet.

Friday Jun 15, 2012 #

5 PM

Running (road) (Recovery) 32:36 intensity: (52 @0) + (13:14 @1) + (15:54 @2) + (2:36 @3) 5.67 km (5:45 / km) +147m 5:05 / km
ahr:135 max:158 shoes: salomon speed cross

Easy run on the Lugnagraogh hills loop. Was nice, managed to somehow not get rained on!

Discovered that a large portion of the mess in my room was due to my maps so I took them all out and ths evening has been assigned to sorting them...

Thursday Jun 14, 2012 #

Note
(rest day)

Wednesday Jun 13, 2012 #

2 PM

Running (off-road) 42:53 intensity: (32 @0) + (1:31 @1) + (16:18 @2) + (23:45 @3) + (47 @4) 5.52 km (7:46 / km) +330m 5:59 / km
ahr:158 max:173 shoes: Jalas FLX

Decided to get a new mountain in today. Went up Carrigvoher in the beautiful rain... It was so so wet. Essentially running in a boggy lake the entire time!

Started up Gravale, thought I got to the top and turned around but didnt have a map so didnt realise that it was only the nose before it. Damn, have to go back another day.

In any case a lovely run.

Tuesday Jun 12, 2012 #

4 PM

O-training 27:05 intensity: (4:20 @0) + (6:59 @1) + (10:16 @2) + (5:08 @3) + (22 @4) 3.01 km (9:00 / km) +56m 8:14 / km
ahr:139 max:174 shoes: Jalas FLX

putting out controls on the Curragh.

Treated it kinda like an interval session, running hard between the controls and then resting while i hung the kite and all that jazz

O-training 9:55 intensity: (29 @0) + (3:25 @1) + (5:06 @2) + (55 @3) 1.06 km (9:21 / km) +12m 8:50 / km
ahr:140 max:166 shoes: Jalas FLX

I had thought I was finished but then I gave Ruth some help with her last few
11 PM

Note

People seemed happy with my courses today which was nice. Also took in controls after.

Monday Jun 11, 2012 #

9 AM

O-training 1:38:42 intensity: (1:25:31 @0) + (9:14 @1) + (3:48 @2) + (9 @3) 7.55 km (13:04 / km) +182m 11:40 / km
ahr:100 max:158 shoes: Jalas FLX

tagging sites and a few more adjustments to the courses

Sunday Jun 10, 2012 #

3 PM

O-training 1:02:40 intensity: (35:21 @0) + (19:57 @1) + (7:22 @2) 6.81 km (9:12 / km) +138m 8:21 / km
ahr:115 max:151 shoes: Jalas FLX

checking the map for Tuesday

O-training 16:06 intensity: (3:43 @0) + (6:48 @1) + (5:10 @2) + (25 @3) 2.45 km (6:34 / km) +47m 6:00 / km
ahr:128 max:151 shoes: Jalas FLX

More checking the map

Friday Jun 8, 2012 #

5 PM

Running (road) 1:00:02 intensity: (38 @0) + (34 @1) + (14:04 @2) + (36:24 @3) + (8:22 @4) 9.46 km (6:21 / km) +337m 5:23 / km
ahr:154 max:171 shoes: salomon speed cross

Was going down to Dingle to time the Dingle Adventure Race and we stopped at the Connor Pass to go for a run. It was kind of fantastic. Windy, great scenery, took in a few tops of things once I was up the main climb.
Conclusion: I live in the wrong part of this country!
The satellite pictures give an idea of it

Thursday Jun 7, 2012 #

Note

Wooo, one degree complete and results acquired
10 AM

Running (road) 35:45 intensity: (47 @0) + (3:55 @1) + (15:53 @2) + (5:37 @3) + (9:33 @4) 5.98 km (5:59 / km) +195m 5:08 / km
ahr:149 max:177 shoes: salomon speed cross

Lugnagroagh loop. 15-10-10 mins with the 10 in the middle up tempo

Wednesday Jun 6, 2012 #

Note

finally home after Scotland. have to get up to date on uploading training once I have sorted out all my stuff from moving out of my apartment.

Tuesday Jun 5, 2012 #

10 AM

Running (road) warm up/down 6:50 intensity: (55 @0) + (1:50 @1) + (4:05 @2) 1.1 km (6:13 / km) +103m 4:14 / km
ahr:132 max:148 shoes: Jalas FLX

to the start

Orienteering race 44:45 intensity: (13 @0) + (7 @1) + (9 @2) + (2:15 @3) + (40:12 @4) + (1:49 @5) **** 6.65 km (6:44 / km) +231m 5:44 / km
ahr:172 max:183 spiked:19/23c shoes: Jalas FLX

WOC selection middle distance.
Nice area but low trees made the start tough. I got tired quickly and made some mistakes (most notably number 1)
Colm caught me and passed me as I took a terrible route choice. Got more into it later but was way off the pace.
Lack of training during exams has been costly

Running (road) long 9:48 intensity: (47 @0) + (5:42 @1) + (3:19 @2) 1.67 km (5:52 / km) +29m 5:24 / km
ahr:130 max:144 shoes: Jalas FLX

Warm down with Colm and Darren

Monday Jun 4, 2012 #

4 PM

Running (road) warm up/down 9:14 intensity: (14 @1) + (2:14 @2) + (6:46 @3) 1.55 km (5:58 / km) +13m 5:43 / km
ahr:140 max:155 shoes: New Balance 740

bit of a warm up before the sprint

Orienteering race 23:52 intensity: (35 @3) + (8:53 @4) + (14:24 @5) ** 4.55 km (5:15 / km) +66m 4:53 / km
ahr:177 max:187 spiked:25/26c shoes: New Balance 740

WOC selection sprint in Banchory. A fast course, with lots of running (ie a sprint!) I was fine at first, once I found the controls on the map and then this huge hill came out of nowhere and then I was just having fun making sure I had enough in reserve for tomorrow. It was a long sprint. But i enjoyed it. There was a few issues that people will protest about but I had no problems, though I did notice them while running

Running (road) warm up/down 11:30 intensity: (5:47 @2) + (5:43 @3) 1.85 km (6:12 / km) +22m 5:52 / km
ahr:141 max:154 shoes: New Balance 740

jog behind nick and colm on the warm down map

Sunday Jun 3, 2012 #

Running (road) 28:57 [1] 4.07 km (7:07 / km) +138m 6:05 / km
ahr:131 max:147 shoes: New Balance 740

Easy run in the forest beside the town were staying in. Very very nice piece of forest. Made me happy

Saturday Jun 2, 2012 #

Event: Irish 3 Day
 
Event: Jubilee Five - Scottish Championships (Inc. WOC selection races)
 

Orienteering race 2:27:12 [3] *** 15.0 km (9:49 / km) +900m 7:33 / km
shoes: Jalas FLX

Scottish Champs Long Distance Selection race. This was long. Very long. I died at some stage and everyone went past me. I then proceeded to die some more.

I'm kinda wrecked now

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