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Training Log Archive: roar

In the 31 days ending Mar 31, 2010:

activity # timemileskm+mload
  Commuting21 10:46:5164.7
  Running (road)14 10:15:00 65.18(9:26) 104.89(5:52) 1991180.0
  Orienteering4 4:14:52 24.97(10:12) 40.19(6:20) 96786 /94c91%152.9
  Hill Walk1 3:30:0021.0
  Strength4 3:11:2428.8
  Rock Climbing1 40:004.0
  Total40 32:38:07 90.15 145.08 295886 /94c91%451.4
averages - sleep:8 rhr:48

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Wednesday Mar 31, 2010 #

Commuting 25:00 [1]

5 PM

Running (road) warm up/down 1:20:00 [1] 6.93 km (11:33 / km) +139m 10:29 / km
ahr:132 max:167

something dodgy happened with my watch. I think it was actually about 80 mins i was out for. mostly jogging putting out controls for gina and then going around with her

Tuesday Mar 30, 2010 #

Commuting 25:00 [1]

5 PM

Running (road) warm up/down 12:20 [2] 2.39 km (5:10 / km) +25m 4:54 / km
ahr:140 max:152

10x300 in 64. Really wet day, tough running and head wind half the time. was quite consistent and happy!

Running (road) intervals 20:39 [4] 3.81 km (5:25 / km) +15m 5:19 / km
ahr:163 max:181

10x300 in 64. Really wet day, tough running and head wind half the time. was quite consistent and happy!

Running (road) warm up/down 12:03 [2] 2.11 km (5:43 / km) +23m 5:25 / km
ahr:144 max:156

10x300 in 64. Really wet day, tough running and head wind half the time. was quite consistent and happy!

Monday Mar 29, 2010 #

Commuting 25:00 [1]

Note
slept:8.0

tired today. Was meant to be doing college work and training but I slept for about 3 hours instead... my sleep hpurs don't include that

Sunday Mar 28, 2010 #

12 PM

Orienteering race 1:08:12 [4] ** 11.15 km (6:07 / km) +252m 5:30 / km
ahr:170 max:185 spiked:24/26c

Fast race. didnt suit me all that much but I did ok. I felt really tired for nearly the whole course. Don't really know why. possibly went out too hard...

Running (road) warm up/down 10:33 [1] 1.61 km (6:33 / km) +7m 6:25 / km
ahr:130 max:139

warm up/down

Saturday Mar 27, 2010 #

Commuting 25:00 [1]

Friday Mar 26, 2010 #

Commuting 30:00 [1]

Thursday Mar 25, 2010 #

Commuting 25:00 [1]

7 PM

Running (road) tempo 39:13 [3] 7.9 km (4:58 / km) +73m 4:45 / km
ahr:155 max:177

run in rain with colm. felt realy tired. also couldnt see anything. really should wear contacts for rain...

Wednesday Mar 24, 2010 #

Commuting 25:00 [1]

Note

quite tired in the morning. really wanted some extra sleep so i skipped the gym. might change it to mondays and do intervals on wednesdays. I'll see what happens.
6 PM

Running (road) tempo 42:29 [2] 7.6 km (5:35 / km) +118m 5:11 / km
ahr:147 max:177

Put out stakes for Gina, then collected them.

Tuesday Mar 23, 2010 #

Commuting 25:00 [1]

7 PM

Rock Climbing (Wall) 40:00 [1]

got in some nice climbs, one was tough, really small holds

Monday Mar 22, 2010 #

Commuting 25:00 [1]

Note
rhr:46 slept:8.0 (rest day)

legs still really sore. quite tired in general

Sunday Mar 21, 2010 #

11 AM

Running (road) warm up/down 12:28 [2] 2.0 km (6:14 / km) +34m 5:45 / km
ahr:129 max:158

muslces definately sore from yesterday

Orienteering race 51:08 [4] *** 8.06 km (6:21 / km) +224m 5:34 / km
ahr:171 max:179 spiked:20/20c

Trooperstown leinster league. Muscles were sore from yesterday. today was tough. a good bit of deep heather in the middle and then i caught up with colm so i had to push it at the end. Really think that the brown course should be longer for leinster league events.

Running (road) warm up/down 9:32 [1] 1.49 km (6:24 / km) +30m 5:49 / km
ahr:133 max:150

ow...

Saturday Mar 20, 2010 #

Event: Student Championships
 

Commuting 25:00 [1]

Note
rhr:50

12 PM

Running (road) race 51:59 [4] 8.74 km (5:57 / km) +526m 4:34 / km
ahr:173 max:191

Hill run up Camaderry. really tough on the legs, beasted the decent, had a higher average heart rate than on the way up! better fix that!

Friday Mar 19, 2010 #

Commuting 35:00 [1]

Note
rhr:49

2 PM

Strength 46:52 [2]
ahr:120 max:159

side step ups 10kg
one arm row 22.5kg (only got to do one set of these cause some guy was using the machine the entire time)
split squat 10kg
trap 3 raise 3kg
vmo step up 10kg
seated ext rot 3kg

Thursday Mar 18, 2010 #

Commuting 25:00 [1]

Commuting 25:00 [1]

6 PM

Running (road) tempo 50:59 [3] 10.19 km (5:00 / km) +180m 4:36 / km
ahr:156 max:176

did 1 and a half laps of the loop + there and back...

Wednesday Mar 17, 2010 #

Hill Walk 3:30:00 [1]

walk up camaderry and continued on and then down into glendalough valley and back through the miners village with colm and regina

Commuting 50:00 [1]

Tuesday Mar 16, 2010 #

Commuting 25:00 [1]

Monday Mar 15, 2010 #

Commuting 25:00 [1]

Commuting 25:00 [1]

5 PM

Running (road) intervals 43:17 [3] 8.16 km (5:18 / km) +117m 4:57 / km
ahr:149 max:179

10x300m in 65s with warm up and down. felt pretty good, probably do 64 next week...

Sunday Mar 14, 2010 #

11 AM

Orienteering race 1:12:26 [4] **** 10.21 km (7:06 / km) +454m 5:48 / km
ahr:168 max:181 spiked:16/18c

Orienteering on Carnawaddy. Ran ok but lost about 3 mins in total due to not concentrating. should have done better

Brown - Splits

Saturday Mar 13, 2010 #

Note

had intended to go for a long run after lunch but fell asleep all afternoon in the kitchen instead. apparently i was tired...

Friday Mar 12, 2010 #

Commuting 25:00 [1]

2 PM

Strength 50:01 [2]
ahr:120 max:156

Running (road) 27:55 [2] 5.56 km (5:01 / km) +66m 4:44 / km
ahr:146 max:163

ran abouts the place for the fun!

Thursday Mar 11, 2010 #

Commuting 25:00 [1]

7 PM

Running (road) tempo 39:39 [3] 7.9 km (5:01 / km) +169m 4:32 / km
ahr:157 max:174

run with colm, around loop

Wednesday Mar 10, 2010 #

9 AM

Commuting 17:18 [1]
ahr:99 max:126

to college, stuck on my hr monitor for the fun to see what happens. 3.91 km

Strength 55:16 [1]
ahr:123 max:163

side step ups 12kg
one arm row ...
split squat 12kg
trap 3 raise 3kg
vmo step up 12kg
seated ext rot 3kg
first session so i was mainly working on form, not masses of wieght. start building it up. felt good though
5 PM

Commuting 39:33 [1]
ahr:122 max:161

from college but did loads extra of going back in and out and in and out cause of forgetting stuff 8.61 km

Tuesday Mar 9, 2010 #

Commuting 25:00 [1]

to/from college

Monday Mar 8, 2010 #

Commuting 50:00 [1]

to/from college twice
4 PM

Running (road) intervals 40:38 [4] 7.57 km (5:22 / km) +47m 5:12 / km
ahr:152 max:183

10x300s

Sunday Mar 7, 2010 #

11 AM

Orienteering race 1:03:06 [4] ***** 10.77 km (5:52 / km) +37m 5:46 / km
ahr:171 max:188 spiked:26/30c

Brown course on Bull Island. It was cool cause they took off the paths and bushes making it much harder. Had a good run, mostly... Colm beat me

Brown - Splits

Friday Mar 5, 2010 #

3 PM

Strength 39:15 [1]
ahr:104 max:160

beginnings of my strength program, didnt quite have the proper equipment so it wasnt done to what it will be...

Thursday Mar 4, 2010 #

3 PM

Running (road) long 1:17:49 [2] 12.36 km (6:18 / km) +355m 5:30 / km
ahr:155 max:172

Nice run, spectacular views of the wicklow mountains, including a snow capped lugnaquilla!

Monday Mar 1, 2010 #

7 PM

Running (road) tempo 43:27 [3] 8.57 km (5:04 / km) +68m 4:53 / km
ahr:157 max:170

a run...

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