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Training Log Archive: roar

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m				load
	Running (road)	13	10:57:44	57.05	(11:32)	91.81	(7:10)	4444				232.8
	Orienteering	5	6:47:59	36.34	(11:14)	58.49	(6:59)	2221	84 /	91c	92%	310.2
	O-training	6	5:37:56	21.16	(15:58)	34.05	(9:55)	1489				86.8
	Cycling	2	2:21:52	7.2		11.59		137				39.6
	Commuting	3	1:38:07	9.91		15.95		462				17.5
	Hill Walk	1	1:29:10	3.6	(24:47)	5.79	(15:24)	615				8.9
	Strength	1	32:17									6.5
	Total	23	29:25:05	135.26		217.68		9367	84 /	91c	92%	702.3
averages - sleep:8.7 rhr:48

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Sunday Jul 31, 2011 #

10 AM

Running (road) warm up/down 4:51 [2] 0.62 km (7:49 / km) +11m 7:11 / km
shoes: Jalas FLX

warm up to the chasing start

Orienteering race 1:24:23 [5] **** 12.54 km (6:44 / km) +483m 5:39 / km
spiked:19/21c shoes: Jalas FLX

karst cup, day 4 chasing start. had two guys right in front of me and no one for 5 mins behind. should have been a good day. got 1 fine. had a nice plan for 2 but didnt check my compass properly went between the wrong depressions and started up the hill and i though this hill is way bigger than it should be... direction was ok though. got to the top and saw a cairn and was pissed, knew where i was immediately though and i hadnt lost too much time. then i did something horendous which even writing this 2 weeks later i still don't understand. thought i crossed a saddle between two depressions, crossed the path and contoured along the hill. after a while i checked my compass and all was perfect. ran past a control on a tree and then there was another depression. then i was confused, looked at the compass, fine, looked at the north lines. very not fine. 90 degress the wrong way. opened up the entire map. very lost. found a track junction after a while then and i stopped wondering where the hell i was. some guy ran up to me said "you are here" and pointed at my map. i said thanks as he ran off. he was right too. eventually got to number 2 and the guys 5 mins behind me got there at the same time. orienteered fine then, if tiredly. they ran away from me on the long leg to 6 but i saw them again at 8. on the way to 10 i decided to see how fast i had to go to get a fastest split to 11. wasn't that fast really but got the split. saw the guys up the hill to 12 again, but they were definately ahead of me by a bit. tried to keep my height early to 13. wasnt as fast as lucas bartak who went absolutely straight... was wrecked on the way up to 15 then and i had seen the guy who started 20 seconds ahead of me already going to 19. decided to try for some more fastest splist for fun, monstered 16 and 17, and the time i gained was lost again on 18 from being tired, as could be expected! iin the end i apparently only lost one place. dunno where the other chap went. never saw him again. i had some fun though so that was good. 20 seconds ahead of me and 40 seconds ahead of me did crazily fast times when they most of the course together.
need more fitness, and sometimes motivation

Saturday Jul 30, 2011 #

10 AM

Orienteering race 1:22:50 [5] 13.07 km (6:20 / km) +425m 5:27 / km
spiked:23/25c shoes: Jalas FLX

karst cup day 3. on a map called pavlova skala. would not mind some pavlova now...
anyway, missed number 1 which was annoying but brought it together to get 2 and 3 nicely. probably went too far right on 4 but it seemed to work out ok, even after the part where i had no idea where i was nut just kept running. got some realy nice flow then, and good running. got all the legs in the green planned before i got there. caught and passed my 2 minute man. the green area was fun and a bit tricky after the open forest but it went perfectly. 18-19 was 'the' leg then. i went for right through the open/semi-open instead of the path. that involved a lot of nettles but i had a great split. got the control so nicely. rest of the course was easy enough then.
really hapy with today, ran well and orienteered well!

Friday Jul 29, 2011 #

11 AM

O-training 44:19 [2] 4.41 km (10:03 / km) +157m 8:32 / km
shoes: Jalas FLX

yes, we went training the morning before the sprint. good training too. me and Colm M practised going around the depressions and leaving them in the right direction, which is a lot easier said than done!

5 PM

Orienteering race 19:44 [5] *** 4.39 km (4:30 / km) +62m 4:12 / km
spiked:18/19c shoes: Asics 3020

karst cup day2, sprint-o. nice course quite a fun sprint apart from number 6. started off quite well taking what i think were the correct routechoices for the first 5. was planning 7 on the way to 5 and i forgot that i had intended to leave it going right, left to the left and after about 100m realised i was not going the faster way, it was grand though. lost time going down the pointless hill to 6 because i had the wrong shoes. took a second the get the legs turning over again on the way to 7 and then i got back up to speed. had no problems with 10 where many others missed the passage and went down one after it that was not marked on the map. thought i had a fantastic routechoice to 15 but it turned out there was no gap where i though there was.
i was happy with my run considering it was a sprint!

Running (road) warm up/down 9:46 [2] 1.24 km (7:53 / km) +32m 6:59 / km
shoes: Asics 3020

went for a jog with Colm M after

Thursday Jul 28, 2011 #

10 AM

Orienteering race 1:27:42 [4] **** 12.22 km (7:11 / km) +459m 6:03 / km
spiked:20/22c shoes: Jalas FLX

Karst Cup day1. nice course and i started really stongly, i felt really good for the first 8 controls but i was lacking on the planning ahead. though 9 was a short leg to 19, got to 8 opened up my map and saw a mad long leg. planned it up the hill so got away with it. started to feel realy tired then, though got some new energy at 15, then decided to go through the open to 16 and it was horrible. left 16 the wrong direction for my only realy mistake (apart from 13 where i needed to climb but my body wouldnt let me!).
struggled so much out of the deprsession at 20 but i had a good clean run so that was good

Wednesday Jul 27, 2011 #

12 PM

O-training 50:35 [3] 5.83 km (8:41 / km) +257m 7:07 / km
ahr:140 max:172 shoes: Jalas FLX

trainign on some mad map near kosice. realy detailed but beautifully runnable forest. really nice

Running (road) warm up/down 7:12 [2] 0.62 km (11:37 / km) +84m 6:55 / km
ahr:148 max:159 shoes: Jalas FLX

warm down

Tuesday Jul 26, 2011 #

10 AM

Running (road) warm up/down 4:55 [2] 0.46 km (10:41 / km) +61m 6:27 / km
ahr:130 max:149 shoes: Jalas FLX

warm up to the start of training

O-training 52:55 [3] 5.81 km (9:06 / km) +331m 7:05 / km
ahr:151 max:182 shoes: Jalas FLX

training with colm M and Conor. just taking route choices and seeing how it was

12 PM

Running (road) warm up/down 5:08 [2] 0.84 km (6:07 / km) +9m 5:49 / km
ahr:134 max:152 shoes: Jalas FLX

warm down

O-training 1:02:23 [2] 6.83 km (9:08 / km) +186m 8:02 / km
ahr:149 max:178 shoes: Jalas FLX

o-training jasterice jazero.

green but really fun.

Sunday Jul 24, 2011 #

9 AM

Note
rhr:48 slept:9.0 (sick)

Saturday Jul 23, 2011 #

12 PM

Orienteering race 2:13:20 [4] ** 16.27 km (8:12 / km) +792m 6:35 / km
ahr:169 max:180 spiked:4/4c (sick) shoes: Jalas FLX

IMRA nav challenge. Started in Crone car park. First control was up at the leinster champs 1st control. I was immediately like path... lots of other people didnt share that opinion and went up the stream earlier. I hit no.1 about 2m behind Declan McGrellis since he had found a better way up the little track.
no. 2 (gamekeeper's hut) was super tough, i went straight up the crag to try and get out of the deep heather and gain height and then contour around, got a bit ahead of declan in this deep stuff here. looked back and still could see none of the other group behind so i thought they must be miles ahead, coming onto the ridge of no.2 i saw someone way off on the top of Tonduff and i thought that they were catching. hit 2 just ahead of declan after jumping a lake that was too wide for him and headed off to the looming war hill.
I could not decide how to tackle the leg and in the end went straight over the top of war hill, as much because i had never been up it before as anything! lost a bit of time to declan who was running faster while i ate my energy gel and felt my lungs struggling from my cold, and apparently Dan Morrow was gaining on us as he went around the side. hit no.3 at the coffin stone about a minute behind declan and then i went up a gear.
4 was on maulin. it looked ominous and far away but i only had eyes for declan whom i promply caught with the little bit of descent and deep heather. i then dropped him as we went over the crest down into the river, he was going much further right than me and i kept most of my height, down to the river and found a nice track to the gap. powered up maulin trying to get as much a gap as possible so he wouldnt be in contact with me for the descent and put time into me here. The marshal at the top said nothing so i thought i just had declan to beat and I was beind the rest of them
took the track down by the stream to the finish and felt pretty tired on the track down to the finish and came in and apparently i was first! kinda happy with that really, first IMRA win!

splits: total:
1: 28:04 28:04
2: 34:28 1:02:32
3: 32:20 1:34:52
4: 26:54 2:01:46
finish: 11:34 2:13:20

map

Friday Jul 22, 2011 #

Note

went up tonalgee today, not very fast but it was up i guess

Thursday Jul 21, 2011 #

7 PM

Commuting 1:17:17 [2] 13.78 km (5:37 / km) +442m 4:50 / km
ahr:132 max:168 (sick)

mountain biking around ballinastoe course with don and conor. don was slow on the uphills but it was great fun

Wednesday Jul 20, 2011 #

Note
slept:8.0 (sick)

have a cold

7 PM

Running (road) warm up/down 4:47 [2] 0.67 km (7:08 / km) +15m 6:26 / km
ahr:131 max:154 shoes: salomon speed cross

Running (road) (Recovery) 43:22 [3] 5.22 km (8:18 / km) +338m 6:17 / km
ahr:153 max:174 shoes: salomon speed cross

sugarloaf hill run. just took it handy and only did the junior course, met an injured guy on the way down then so i went with him. hill runs are weird when you are not beasting it

Monday Jul 18, 2011 #

Note

had no shoes when i had intended to go training

Sunday Jul 17, 2011 #

3 PM

Hill Walk 1:29:10 [1] 5.79 km (15:24 / km) +615m 10:04 / km
ahr:114 max:157

up Mullacleevaun for Don's birthday Can I write here? I can

4 PM

Note

went slowly enough back down due to high winds and dense fog. it was very extreme up there

Saturday Jul 16, 2011 #

Note
(rest day)

pretty tired today and 7 days training, decided a rest was in order

Friday Jul 15, 2011 #

12 PM

Cycling 1:52:15 [3]
ahr:144 max:173 shoes: Basso

46.5k 612.4m managed not to get rained on!

Thursday Jul 14, 2011 #

Note
slept:9.0

Was hoping I'd get to go mountain biking tonight if someone didnt't want to use their bike but no luck. Conor doesn't want to go but as Don said, cycling his bike is like riding a fish. (It has a buckled wheel)

8 PM

Strength 32:17 [2]

did some strength work

Cycling 29:37 [2] 11.59 km (2:33 / km) +137m 2:25 / km
ahr:131 max:165 shoes: Basso

cycled up past lugnagroagh and onto the road over towards hollywood. nice rolling road. got stuck behind a tractor on the way home

Wednesday Jul 13, 2011 #

7 PM

Running (road) warm up/down 4:23 [1] 0.77 km (5:42 / km) +1m 5:39 / km
ahr:118 max:130 shoes: salomon speed cross

a jog before the hill run. the road to the finish felt rough.

Running (road) race 49:00 [4] 9.2 km (5:20 / km) +346m 4:29 / km
ahr:170 max:179 shoes: salomon speed cross

Kippure Hill run.
There was a horrible road stretch at the start. It wasnt helped by how sick i felt at that point after the car journey. It was at least slightly downhill. I was just sitting in behind conor the whole way up this, got onto the hill and i felt pretty good most of the way up, had a few little battles but nothing hugely interesting.
turned at the top and was nearly getting sick, 500m down the hill i had passed a few people but I wasnt making massive progress and i noticed a beautiful grassy slope to my right in the ditch, went into it. Then i felt bad becasue at the start the director had asked us to please stay on the path and there was no one else running this bit, was going to go back to where everyone else was but i noticed the yellow marker exactly where i was! flew down that and passed out a few people. then we got to the first stream, put my foot doen but there was no ground there, ended up sprawled in a ditch sideways half submerged in bog. the rest of the run was then really sandy.
saw ruth then who had injured herself and made sure she was alright.
hit the road and i could see conor just ahead. I was gaining on him slightly but i just couldnt increase the pace any more. i tried and tried, then some other guy tried but it didnt work.
one of my better hill run results

Tuesday Jul 12, 2011 #

12 PM

Running (road) warm up/down 13:25 [2] 1.04 km (12:54 / km) +157m 7:21 / km
ahr:136 max:151 shoes: salomon speed cross

jog up to the sand heaps on glendasan with conor and gina

O-training 56:57 [3] 5.44 km (10:28 / km) +234m 8:37 / km
ahr:160 max:176 shoes: salomon speed cross

1:15000 training on Glendasan. I reckon the lack of controls replicated france well as it was necessary to navigate right to where the control would have been, it was also quite rough. was a bit didgy around 10 and i stopped for a minute to see if i could understand what the mapper was trying to say. found a baby deer hiding in the grass between 20 and 21 who didnt run away even when me conor and gina were looking at him from less than a meter away.

map

Monday Jul 11, 2011 #

5 PM

Commuting 5:10 [1] 0.13 km (39:45 / km)
ahr:114 max:141 shoes: Basso

Running (road) (Recovery) 41:38 [2] 6.3 km (6:37 / km) +207m 5:41 / km
ahr:134 max:155 shoes: salomon speed cross

legs feeling very stiff after yesterday, a jog around the hilly loop

Commuting 5:40 [1] 2.04 km (2:47 / km) +21m 2:39 / km
ahr:126 max:158 shoes: Basso

Sunday Jul 10, 2011 #

12 PM

Running (road) race 1:16:18 [5] 13.08 km (5:50 / km) +640m 4:41 / km
ahr:173 max:185 shoes: salomon speed cross

Hill run on Mt. Leinster. This was tough, the hill seemed to go on for quite some time and the top was really really boggy too. the way down then had some serious track running and i was hurting on that, not technical enough for me.

Running (road) warm up/down 9:15 [2] 1.33 km (6:57 / km) +21m 6:27 / km
ahr:136 max:152

bit of a jog just to get the legs working again

Friday Jul 8, 2011 #

10 AM

Running (road) long 1:37:41 [3] 11.94 km (8:11 / km) +604m 6:32 / km
ahr:161 max:174 shoes: salomon speed cross

analecka - barnacullian - tonlagee- wicklow gap and down st. kevins way. (not sure of the climb as i cant find the map or my garmin plug) quite a nice run but a lot of it was boggy and slow going. some mad cloud things happened where i was running right at the edge of the cloud along a ridge and it looked very cool. started to absolutely torrentially rain as soon as i sat into the car... perfect!

Tuesday Jul 5, 2011 #

11 AM

O-training 38:47 [2] 2.29 km (16:56 / km) +145m 12:52 / km
ahr:112 max:152

O-training 32:00 [3] 3.44 km (9:18 / km) +179m 7:23 / km
ahr:145 max:171

Sunday Jul 3, 2011 #

12 PM

Running (road) long 1:47:16 [3] 14.15 km (7:35 / km) +759m 5:59 / km
ahr:150 max:169 shoes: salomon speed cross

up derrybawn, did not feel good there, the 25% climb took it out of me. mullacor and then down over spink. i was tired

Saturday Jul 2, 2011 #

2 PM

Running (road) long 2:58:47 [2] 24.33 km (7:21 / km) +1160m 5:56 / km
ahr:146 max:171 shoes: salomon speed cross

started in Fentons, up sugarloaf, logar, lowbawn, table, camenabologue, lugnaquilla, slievenamann. i found it very tough, and long, coming down camara was horrible, really tough on the legs... fun though

Friday Jul 1, 2011 #

7 PM

Commuting 10:00 [1]

my first dublin bikes experience... was interesting, they are one of the most wobbly things in existance

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