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Training Log Archive: roar

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m				load
	Running (road)	22	14:40:26	102.07		164.26		3323				292.6
	Commuting	12	4:30:00
	Orienteering	3	2:52:35	11.55		18.58		1111	27 /	32c	84%	65.1
	Cycling	1	1:17:00	8.08	(9:32)	13.0	(5:55)					15.4
	O-training	1	49:39	4.16	(11:56)	6.7	(7:25)	132				9.9
	Strength	1	44:57									9.0
	Hill Walk	1	26:08	0.73	(35:39)	1.18	(22:09)	257				2.6
	Total	38	25:20:45	126.59		203.72		4823	27 /	32c	84%	394.6
	[1-5]	26	20:50:45
averages - sleep:8.3 rhr:41

2:18

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Saturday Dec 31, 2011 #

Note

2 PM

Running (road) warm up/down 7:06 [2] 1.24 km (5:44 / km) +21m 5:16 / km
ahr:139 max:153 shoes: salomon speed cross

warm up

Running (road) hills 21:36 [5] 2.71 km (7:58 / km) +227m 5:37 / km
ahr:160 max:180 shoes: salomon speed cross

hills by the forest on sorrell. 8x 1:30 recovery back down was pretty consistent with the distance but did flag a little

Running (road) warm up/down 7:31 [3] 1.25 km (6:01 / km) +23m 5:31 / km
ahr:154 max:164 shoes: salomon speed cross

warm down

Friday Dec 30, 2011 #

Note

before my run today we did a "social" hillwalk with family friends from the miners village in glendasan, over camaderry and down into glendalough. upon my arrival there...

12 PM

Running (road) 45:02 [3] 7.58 km (5:56 / km) +291m 4:59 / km
ahr:155 max:169 shoes: salomon speed cross

I changed into running gear from the car that had been left there and ran from glendalough car park to the other car park + some filler. then ran to glendasan car park up st. kevins way o where my car was after the hill walk over camaderry we had done starting there.

8 PM

O-training 49:39 [2] 6.7 km (7:25 / km) +132m 6:45 / km
ahr:136 max:167 shoes: Jalas FLX

random night-o training with colm shea and conor. was feeling tired so i dropped off the back and then i was shadowing gina for a while

Thursday Dec 29, 2011 #

8 AM

Hill Walk 26:08 [1] 1.18 km (22:09 / km) +257m 10:36 / km
ahr:125 max:142 shoes: salomon speed cross

Up seefin with Gina for the "sunrise" very anticlimactic from the actual sunrise point of view but there was plenty of wind and rain and fog and the likes

12 PM

Running (road) warm up/down 4:57 [2] 0.95 km (5:13 / km) +10m 4:57 / km
ahr:145 max:148 shoes: salomon speed cross

warm down

Running (road) warm up/down 9:27 [2] 1.73 km (5:28 / km) +13m 5:16 / km
ahr:134 max:149 shoes: salomon speed cross

warm up

Running (road) intervals 28:07 [4] 6.07 km (4:38 / km) +42m 4:29 / km
ahr:158 max:170 shoes: salomon speed cross

4x5min 2min recovery.

Wednesday Dec 28, 2011 #

9 PM

Strength 44:57 [2]
ahr:113 max:157

circuits with conor, ruth and gina

Tuesday Dec 27, 2011 #

11 AM

Running (road) warm up/down 4:21 [1] 0.66 km (6:35 / km) +37m 5:10 / km
ahr:121 max:138 shoes: salomon speed cross

started warming up and realised i was kinda late for my start

Running (road) race 33:22 [4] 7.43 km (4:29 / km) +311m 3:43 / km
ahr:167 max:180 shoes: salomon speed cross

Djouce handicap (had to finish as close as possibel to 12) Nice race, reckoned i'd be 33 since i was tired from not sleeping because my eye is pretty sore. so i was pretty close but i could see the big group ahead of me who were finishing at 12 so i knew I was late. My GPS was in my pocket for HR and distance and jazz. didnt look at it.

Running (road) warm up/down 12:55 [2] 1.92 km (6:44 / km) +70m 5:42 / km
ahr:137 max:156 shoes: salomon speed cross

Monday Dec 26, 2011 #

11 AM

Running (road) warm up/down 6:40 [2] 0.75 km (8:53 / km) +45m 6:50 / km
ahr:121 max:148 shoes: Jalas FLX

i ran around a little before the 3rock score. there was one point where i was going up the hill into the wind and i was literally not moving. had an impact on how i planned my route for the score!

Orienteering race 44:31 [4] 7.06 km (6:18 / km) +390m 4:57 / km
ahr:166 max:185 shoes: Jalas FLX

3rock score. didnt exactly hold back today but didnt kill it either, until the last hill when i realised i was under a lot of time pressure. managed to finish the 45 min score after 44:59...
17 was in the wrong place im sure which cost me maybe 40s-1min which would have made the end so much easier!

Sunday Dec 25, 2011 #

11 AM

Running (road) warm up/down 7:09 [2] 1.27 km (5:38 / km) +10m 5:25 / km
ahr:132 max:158 shoes: Jalas FLX

warm up before the goal mile

Running (road) race 6:08 [4] 1.0 mi (6:08 / mi)
ahr:166 max:179 shoes: Jalas FLX

GOAL mile. didnt exactly kill it had more in the tank though i did puch the last lap to make sure brian wasn't too close behind me

1 PM

Running (road) long 1:00:10 [2] 10.43 km (5:46 / km) +184m 5:18 / km
ahr:153 max:170 shoes: Jalas FLX

was supposed to go for a 90 min run but i felt liek crap when i was out there. only got 60 done and then i felt wrecked for the next 2 hours. I think i just hadnt eaten enough

Saturday Dec 24, 2011 #

9 AM

Note
rhr:41 slept:8.0 (rest day)

Friday Dec 23, 2011 #

10 AM

Note
slept:9.0

3 PM

Running (road) (Recovery) 40:38 [2] 6.8 km (5:59 / km) +217m 5:09 / km
ahr:130 max:145 shoes: salomon speed cross

recovery run around the annalecka loop. took it handy, maybe too handy but it felt harder than my HR says it did

Thursday Dec 22, 2011 #

12 PM

Running (road) tempo 1:01:29 [3] 10.62 km (5:47 / km) +301m 5:04 / km
ahr:158 max:175 shoes: salomon speed cross

1 hour tempo with 8 min pick up at the end. It was nice to be back in Lugnagroagh I guess. Ruth clearly hasn't been running there enough as all the old trails are grown over with gorse.

7 PM

Cycling 1:17:00 [2] 13.0 km (5:55 / km)
ahr:132

"Rented" a bike from biking.ie and did the Ballinastoe trail with ruth, don, conor, dave weston, denis deasy and paula somebody. good fun. the night element makes it interesting when you suddenly find yourself confronted with a hairpin or such like.

Wednesday Dec 21, 2011 #

Commuting 14:00 [0]
shoes: Basso

10 AM

Running (road) (Recovery) 37:49 [2] 7.19 km (5:16 / km) +123m 4:51 / km
ahr:144 max:154 shoes: Asics 3020

recovery run. nice jog around the 2 mile loop and home the alternate way. It's gonna be nice to go home and not be running the same loops for a while

Tuesday Dec 20, 2011 #

8 PM

Running (road) warm up/down 10:01 [2] 2.03 km (4:56 / km) +44m 4:27 / km
ahr:136 max:140 shoes: Asics 3020

warm up to the park

Running (road) intervals 30:50 [4] 6.58 km (4:41 / km) +83m 4:24 / km
ahr:161 max:180 shoes: Asics 3020

10x2min intervaks 1min rest.
Fun, found a nice loop that suited it, was taking it handy enough at the start and then picked ot up.
3rd last was too slow but last was too fast

Running (road) warm up/down 10:18 [2] 1.91 km (5:24 / km) +26m 5:03 / km
ahr:143 max:157 shoes: Asics 3020

warm down home

Monday Dec 19, 2011 #

Note
(rest day)

Sunday Dec 18, 2011 #

Commuting 20:00 [0]
shoes: Basso

12 PM

Running (road) long 1:28:16 [3] 16.87 km (5:14 / km) +312m 4:47 / km
ahr:156 max:173 shoes: salomon speed cross

long run. Lap of the park including going round the hospital thing and the 2 mile loop at the end of the lap. felt terrible at the start but built into it until about 70 mins when i started feeling pretty tired

Saturday Dec 17, 2011 #

Commuting 24:00 [0]
shoes: Basso

10 AM

Running (road) warm up/down 15:40 [1] 2.51 km (6:15 / km) +54m 5:38 / km
ahr:129 max:152 shoes: Asics 3020

warm up to the start of the race

Running (road) race 21:14 [5] 5.03 km (4:13 / km)
ahr:176 max:186 shoes: Asics 3020

Donore Captain's race. 5k in 3 laps of a loop. The back straight was muddy and windy should have some kind of spikes on. I felt goodish mostly bit rough on the second lap and I had to fight a bit at the end not to lose a place!

Running (road) warm up/down 11:41 [2] 1.93 km (6:03 / km) +11m 5:53 / km
ahr:137 max:148 shoes: Asics 3020

warm down with ryan

Friday Dec 16, 2011 #

Commuting 16:00 [0]
shoes: Basso

Thursday Dec 15, 2011 #

Commuting 16:00 [0]
shoes: Basso

Wednesday Dec 14, 2011 #

Note
slept:8.0

getting my glasses back today. yay!

Commuting 45:00 [0]
shoes: Basso

went all over the place today

Tuesday Dec 13, 2011 #

Commuting 36:00 [0]
shoes: Basso

broke a cage today somehow

6 PM

Running (road) warm up/down 15:54 [2] 3.03 km (5:15 / km) +27m 5:01 / km
ahr:128 max:142 shoes: Asics 3020

warm up

Running (road) intervals 21:03 [4] 4.9 km (4:18 / km) +29m 4:10 / km
ahr:161 max:172 shoes: Asics 3020

400m intervals. probably the slowest ones ever. It was horrendously windy

Running (road) warm up/down 7:29 [2] 1.34 km (5:35 / km) +21m 5:11 / km
ahr:145 max:157 shoes: Asics 3020

Monday Dec 12, 2011 #

Commuting 16:00 [0]
shoes: Basso

2 PM

Running (road) (Recovery) 32:21 [2] 5.74 km (5:38 / km) +88m 5:14 / km
ahr:139 max:152 shoes: Asics 3020

jog with gina

Saturday Dec 10, 2011 #

Note

so my internet is gone again at home so im not logging the training im doing

6 PM

Running (road) warm up/down 5:00 [2]
ahr:130 shoes: salomon speed cross

warm up

Orienteering race 40:27 [3]
ahr:165 spiked:8/10c shoes: salomon speed cross

howth night-o. interesting... lost time on 2, just coudlnt make sense of the map or anything and then after that I went prety fine. Caught 2 mins on nick barrable at 6 and we raced the last few

7 PM

Running (road) warm up/down 8:00 [2]
ahr:140 shoes: salomon speed cross

jogged around the gaa pitches for a while

Friday Dec 9, 2011 #

6 PM

Running (road) tempo 40:50 [2] 8.2 km (4:59 / km) +246m 4:20 / km
ahr:141 max:157 shoes: Asics 3020

went for a bit of a run in the park. Twas a nice evevning out

Thursday Dec 8, 2011 #

7 PM

Running (road) tempo 1:00:03 [3] 11.96 km (5:01 / km) +209m 4:37 / km
ahr:150 max:175 shoes: Asics 3020

Tuesday Dec 6, 2011 #

Commuting 35:00 [0]
shoes: Basso

5 PM

Running (road) warm up/down 19:01 [2] 3.76 km (5:03 / km) +58m 4:42 / km
ahr:142 max:177 shoes: Asics 3020

warm up

Running (road) intervals 24:21 [4] 5.34 km (4:34 / km) +65m 4:18 / km
ahr:162 max:178 shoes: Asics 3020

5x 800m 100s rest all about 3:18 was happy enough toe wasnt too sore so that was good

Running (road) warm up/down 8:00 [2] 1.46 km (5:29 / km) +17m 5:11 / km
ahr:147 max:158 shoes: Asics 3020

Monday Dec 5, 2011 #

Note
slept:8.0

so my toe is atrocioulsy sore from this branch i got through it. can't walk properly

Commuting 16:00 [0]
shoes: Basso

Sunday Dec 4, 2011 #

10 AM

Running (road) warm up/down 7:16 [2] 1.41 km (5:09 / km) +26m 4:43 / km
ahr:136 max:156 shoes: Jalas FLX

warm up

Orienteering race 1:27:37 [3] 11.52 km (7:36 / km) +722m 5:47 / km
ahr:160 max:176 spiked:19/22c shoes: Jalas FLX

LL 5 Stradbally. was pretty fine, felt quite tired for the first 6 and then i kinda got into it for a while but then was pretty dead at the end. got a branch into my toe going to 10 that was sore at the time but then seemed fine.

missed 12 by being overconfident and lost time on 20 cause i braved the green which was foolish...

Friday Dec 2, 2011 #

Note
(rest day)

was pretty tired now and my calf is damn tight

Commuting 16:00 [0]
shoes: Basso

Thursday Dec 1, 2011 #

Commuting 16:00 [0]
shoes: Basso

5 PM

Running (road) warm up/down 16:02 [2] 2.96 km (5:25 / km) +29m 5:10 / km
ahr:130 max:140 shoes: Asics 3020

warm up

Running (road) intervals 25:52 [3] 5.84 km (4:26 / km) +34m 4:18 / km
ahr:160 max:188 shoes: Asics 3020

4x 1200m 300m jog recovery. I did not find this easy

Running (road) warm up/down 6:47 [2] 1.25 km (5:26 / km) +20m 5:02 / km
ahr:148 max:162 shoes: Asics 3020

warm down

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