Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m				load
	Running (road)	19	11:19:36	73.27	(9:17)	117.91	(5:46)	1538				171.4
	Running (off-road)	6	7:12:43	39.21	(11:02)	63.11	(6:51)	2808				100.4
	Hill Walk	3	4:54:56	10.32	(28:35)	16.61	(17:45)	1353				12.6
	O-training	4	3:29:45	14.41	(14:33)	23.19	(9:03)	667	31 /	47c	65%	84.0
	Orienteering	3	2:53:15	16.2	(10:42)	26.08	(6:39)	783	15 /	42c	35%	85.6
	Rock Climbing	2	2:00:00									18.0
	Cycling	1	40:04	8.18	(4:54)	13.16	(3:03)					7.0
	Strength	17	17:00									1.7
	Commuting	1	15:04	2.64	(5:43)	4.24	(3:33)	14				1.2
	Total	47	33:02:23	164.23		264.3		7163	46 /	89c	51%	482.0
	[1-5]	47	29:30:18
averages - sleep:7.3 rhr:48

2:21

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Wednesday Dec 30, 2015 #

11 AM

Running (off-road) warm up/down 15:38 1.87 km (8:23 / km) +116m 6:24 / km
ahr:128 max:149 shoes: Inov8 X-Talon 212

Warm up with Conor on the hill behind Gresy. It was a very foggy and cold morning so we went down for fear of snow and ice on the top of Le Revard. Went up to the first cross and onto the road towards the summit. Few hunters out which was a little disconcerting but I forgot about them quickly. The end of the warmup was up one of the steepest roads I have ever seen and it was certainly warming.

Running (off-road) hills 6:00 0.76 km (7:52 / km) +90m 4:57 / km
ahr:154 max:170 shoes: Inov8 X-Talon 212

The session was to be 10x 2mins 1min rest. The goal was reach the top of the hill. I foolishly set up my intervals on my watch with a 5s delay on the first one so then I was 5s behind Conor. Thus I only did the first 2 in this batch. This got us to the top of the steep road and progress was proving slower than anticipated due to the huge amounts climb.

Running (off-road) hills 27:09 4.44 km (6:07 / km) +182m 5:04 / km
ahr:169 max:180 shoes: Inov8 X-Talon 212

The rest of the intervals. First we had a look at the cave, which came very nicely at the end of the third (i.e. the first of this batch). Serious cave, must go up with some torches sometime. It really seems like you could go pretty far. Then we climbed more and it was a hill that just kept on taking. Conor was faster than me but not by miles, just a bit. After 7 intervals we were at the bottom of the final push to the summit where there was a pile of people trying to go up a very muddy steep slope. We just did a flatish interval then and turned around. At this stage we were a bit tight for time so we decided to do an 11th as it would only be downhill anyway. The 9th was not downhill. The last two downhill ones were super tough anyway due to the concentration and high speed. For the last one I averaged 3:12 pace.

Very enjoyable. Only problem with my TomTom is that it doesn't think my splits are laps. Some very odd distinction but it means Attackpoint doesn't seem me as having any splits.

Running (off-road) warm up/down 9:39 1.88 km (5:07 / km) +17m 4:54 / km
ahr:142 max:163 shoes: Inov8 X-Talon 212

Cool down back down the steep road. Took the side path around the cross hill and back to the car. Lovely forest and the sun was kind of out now.

Tuesday Dec 29, 2015 #

9 AM

Running (road) 22:00 4.12 km (5:21 / km) +96m 4:47 / km
ahr:135 max:162 slept:8.0 shoes: Inov8 Road-X 255

Easy pre breakfast run with Conor around the roads of Trevignin. Actually a little cloudy and windy today and not as glorious as it has been. Still a nice run and legs feeling really good.

1 PM

Running (off-road) warm up/down 36:31 5.13 km (7:07 / km) +366m 5:15 / km
ahr:147 max:176 shoes: VJ Falcon

Up to La Croix du Nivolet with Conor from La Feclaz. Took a little detour on a forest path at the start to make it more interesting. It was raining a fair amount and pretty cold (approx 3 degrees) and I felt sorry for all the people hanging around La Feclaz supposedly on their skiing holidays. Run up the path was tough and my legs were feeling it on a few of the steep bits. Bit of a mist then at the top and one could see exactly 0 things from the top. I'm not sure we could even see the top of the cross.

O-training 24:11 **** 3.52 km (6:52 / km) +10m 6:47 / km
ahr:158 max:174 spiked:9/10c shoes: VJ Falcon

Croix du Nivolet Downhill, 3.2km

I shamelessly copied TG's course from last week and the whole family did it. Conor went first today and I gave him a bit more than a minute. The objective for me was to take it at high speed and do the proper simplification. It really worked out. I had a miss on number 1 as I didn't pay attention to my compass in the circle but I learned from that and really pushed on for the rest of the course. I found after the 3 previous courses I have re-learned what to look for in the terrain and was finding the nice running most of the time and the controls were working right for me. Saw Conor in the distance at number 8 and he headed off in a mad direction for 9 so I overtook him there. Apparently I lost satellite reception near the end and stopped it early? That's a bit weird. I did get 9 that well though. I dragged the quickroute so that it is approximately correct.

Running (off-road) warm up/down 4:25 0.72 km (6:10 / km) +14m 5:37 / km
ahr:140 max:153 shoes: VJ Falcon

Short jog with Conor back across the fields to the car. Feeling pretty chilly now.

11 PM

Strength 1:00 [1]

30 calf lowers.

Weight: 81.8kg I'm curious to see how much I lose overnight.

Monday Dec 28, 2015 #

10 AM

Running (road) 34:45 5.93 km (5:52 / km) +201m 5:01 / km
ahr:129 max:149 slept:9.0 shoes: Inov8 Road-X 255

A very late pre-breakfast run. Waited for about 30 mins after I got up for Conor to get up. He started with me but then bailed after about 5 mins due to a sore toe. Sun was just rising over Le Revard on another gorgeously clear morning so I saw about 5 sunrises as the sun came out from different peaks up there. I went down the main road to Pugny and then up some back roads to the Chef Lieu and hom. A bit colder today, only about 2 degrees and some icy patches on the road. I planned my route on a map with no contours so I hadn't anticipated there would be quite that much climb but it was very nice.

Now for a day of gardening.

11 PM

Strength 1:00 [1]

30 calf eccentrics

Sunday Dec 27, 2015 #

10 AM

Running (off-road) warm up/down 42:29 7.0 km (6:04 / km) +268m 5:06 / km
ahr:145 max:175 rhr:48 slept:8.0 shoes: VJ Falcon

Warm up with TG and Conor up to a viewing point near the top of Montagne de Bange. Easy enough pace though the legs felt it a bit on the steeper bits of uphills. Good chats though. Really nice day again and the view was top class.

O-training 23:35 ***** 3.17 km (7:26 / km) +78m 6:37 / km
ahr:165 max:177 spiked:6/10c shoes: VJ Falcon

First one of two short middle distances planned by TG on Montagne de Bange, 1:7500

Map

I went off last and I started pretty well. Was very in control for the first 2, bit of a miss on 3 and easy route for 4. 5 and 6 were not so great but I really felt like I was moving through the forest decently. Got it back for 7 and passed Conor but a miss on 8 meant we were together for the finish. Some locals were interested then in what we were at and we had a brief chat with them just before the finish.

O-training 27:59 ***** 2.96 km (9:27 / km) +27m 9:02 / km
ahr:158 max:172 spiked:9/14c shoes: VJ Falcon

Second of the two short middle distances on 1:7500

Map

11 was great and I promptly threw it all away on 12 and Conor caught me. Then I had a streak of brilliance getting as far as 19 acing all the controls. It went downhill from there and I couldn't get back into the map at the end. Still really enojoyable for the bits I was getting right and I really felt like I actually knew what I was doing in places which is the first time I've had that in Montagne de Bange.

Running (road) warm up/down 6:35 1.1 km (5:58 / km) +16m 5:34 / km
ahr:148 max:165 shoes: VJ Falcon

Jog back to get my jacket and then to the car. Couldn't really remember which tree I had put my jacket behind so it took me a minute or two to find it.

Saturday Dec 26, 2015 #

Event: St. Stephen's Day Fun Score Event, Three Rock Wood

10 AM

Strength 1:00 [1]
rhr:49 slept:8.0 (rest day)

30 eccentric calf drops.

Put on a bit from that xmas dinner eh?

12 PM

Note

Easy day today. Went up the Dent du Chat from the Relais at the top of the hill. Gorgeous day, sun shining and we took it very handy as we had the family with us. Took a little diversion up the small peak and had a look at the cool arch up there. Slow up to the summit of the dent then. Lost my sunglasses on the way somewhere so had to backtrack and went with Ruth to the other summit which was pretty spectacular. No luck with the glassses though.

Friday Dec 25, 2015 #

10 AM

Hill Walk 1:01:13 2.99 km (20:29 / km) +156m 16:15 / km
ahr:88 max:137 slept:7.0 shoes: Inov8 Road-X 255

Christmas day walk up the La Croix du Nivolet. Easy pace just enjoying the day. Few icy patches but in general very lovely.

Hill Walk 30:12 [0] 2.02 km (14:58 / km) +62m 12:58 / km
shoes: Inov8 Road-X 255

Hill Walk 8:40 [0] 0.71 km (12:13 / km) +2m 12:03 / km
ahr:67 max:95 shoes: Inov8 Road-X 255

Thursday Dec 24, 2015 #

10 AM

Running (road) warm up/down 38:50 * 5.89 km (6:35 / km) +222m 5:33 / km
ahr:146 max:176 slept:7.0 shoes: Inov8 X-Talon 212

Warm up with TGIF( i.e. Thierry Gueorgiou) down to a cross on the side of the Semnoz where there was a control in th World Cup in 2010 and back to the car. Keeping track of where we were on a nice little map. Also includes jog to the start. Legs feeling rough enough but a really nice day and enjoyable run.

O-training 1:05:47 ***** 7.52 km (8:45 / km) +313m 7:14 / km
ahr:161 max:178 shoes: Inov8 X-Talon 212

Middle distance course from a French training camp some time in the past. No tags but some vertically standing sticks at some of them.

Map

My legs were just not doing the business today and the uphills were a struggle. Orienteering was a mixed bag too, mostly getting to within 30m of the control decently well but then having to slow down a lot. Wrong route choice for 5 but I think 12 was good. The sole started to come off my shoe on the way up to 12 then and it kept catching in everything so I just headed back to the cars. Relocated badly to kind pick up 17 on the way.

Bit of work to do with the efficiency but better then Tuesday. A much nicer area than Revard in terms of runnability.

Wednesday Dec 23, 2015 #

9 AM

Strength 1:00 [1]
rhr:48 slept:7.5

30 calf eccentrics.

There it is, the sub 80 kg.

11 AM

Hill Walk 1:19:58 [1] 3.59 km (22:16 / km) +790m 10:36 / km
shoes: Inov8 Road-X 255

Up the dent du chat with the family + Chris. Beautiful day, still really warm ~13 degrees. Fantastic views and very enjoyable.

Hill Walk 1:00:10 [0] 3.76 km (16:01 / km) +48m 15:03 / km
shoes: Inov8 Road-X 255

Down. Mostly taking it easy due to wrong shoes and socialising. Went ahead a bit with Conor near the end. You can see so much more in the winter as the leaves are off the trees..

Tuesday Dec 22, 2015 #

10 AM

Strength 1:00 [1]
slept:8.0

30 eccentric calf drops

Lazy mornings are what holidays are all about. Well having one every now and then. Quads are actually pretty DOMSy from running down that ski slope yesterday.

12 PM

O-training 1:08:13 ***** 6.01 km (11:21 / km) +239m 9:28 / km
ahr:151 max:174 spiked:7/13c shoes: Inov8 X-Talon 212

Orienteering intervals on Le Revard with Conor and Ruth.

Map

Wasn't the best. It was really snowy in the forest and none of us could remember how to orienteer in this stuff. The snow was very crispy and we had to meet Don at the summit in slightly over an hour. The first 500m interval took almost 20 mins. It was bad. We decided to skip the second and move to the third. Things improved on there and there was a patch of no snow on the last leg of it. Ruth called it a day and headed for the summit. Conor and I said we'd do one more. At some arbitrary point in the forest there was no more snow. We went from knee deep to none in about 5 metres. This interval was great. Actually running head to head finding controls, well 2 of them then we messed it up again. Conor even went the wrong way up a trackI started to follow but realised and called him back.

Then our time was already well up so we had to make a beeline for the summit. This meant a lot of steep uphill in a very short time. Legs seemed to manage it ok though.

Certainly an interesting session, and quite fun really.

Running (road) warm up/down 6:29 0.93 km (6:58 / km)
ahr:127 max:169 shoes: Inov8 X-Talon 212

Jog to the start of our o-intervals. Largely on XC Skiing tracks and it was quite a lot snowier than anticipated.

2 PM

Running (road) 36:08 7.14 km (5:04 / km) +114m 4:41 / km
ahr:118 max:153 shoes: Inov8 X-Talon 212

Ran down the tram track with Conor from the very top. Nice run though still tough on the quads. There has been some extraction from the forest and the machines kinda muddied up the track which was pretty great as it used to be really rocky. Lovely clear views. Nice fast run after that orienteering. I started to get pretty sore in the chest at one point and took off my HRM. Stopped at the ancient station looking for the track and the pain went. We took a wrong turn then and ended up cutting through the forest which was totally the nicest forest ever. The last bit through the fields was pretty fun then on softer ground.

Monday Dec 21, 2015 #

8 AM

Running (road) 24:12 4.19 km (5:47 / km) +84m 5:15 / km
ahr:126 max:151 shoes: Inov8 Road-X 255

Easy pre-breakfast run with Conor around Trevignan. Fairly cold out and lightly raining. Enjoyable.

9 AM

Strength 1:00 [1]
slept:9.5

30 calf eccentrics. These felt hard for some reason.

12 PM

Hill Walk 54:43 3.55 km (15:26 / km) +295m 10:54 / km
ahr:110 max:151 shoes: Inov8 X-Talon 212

Short family walk in the damp up from Les Ebats and along the ridge. Ran down the black ski slope with Conor which does create a significant quad burn. Foggy on top so no views. Only about 3 snowballs worth of snow so should be able to get some orienteering in this week.

Sunday Dec 20, 2015 #

8 PM

Note
slept:0.0 (rest day)

Travel to France today.Very very tired, quite understandably. Had a fitful sleep on the plane and a bit of a nap when we got to the house. Took a while for the house to warm up but it is very nice here with electricity and hot showers!

Saturday Dec 19, 2015 #

10 AM

Running (road) warm up/down 17:42 2.93 km (6:02 / km) +62m 5:27 / km
ahr:134 max:147 shoes: Inov8 X-Talon 212

Jog over to hills. One of the first days this winter when I felt truly bad. No clue what the problem was but reckoned it could just be the really strong headwind.

Running (road) warm up/down 9:46 0.96 km (10:08 / km)
ahr:137 max:156 shoes: Inov8 X-Talon 212

Dynamics and strides. Felt normal

Running (road) hills 30:03 4.79 km (6:16 / km) +69m 5:51 / km
ahr:153 max:175 shoes: Inov8 X-Talon 212

Phoenix park hill 1x 1mile 60s 1x 2 mile
6:33 14:21

Session was supposed to be 2x 2 mile at the end but I was wrecked for not reason that I can work out. Very warm and windy day. The first one felt okish until we turned into the wind and my legs just had no go in them at all. The second one then I was tired from the start. Took a longer recovery to be with some people but they went away very quick so I just paced myself and left it.

Bit dissapointing but you have those days. If I can work out why that'd be great.

Running (road) warm up/down 17:27 2.92 km (5:59 / km) +19m 5:48 / km
ahr:126 max:140 shoes: Inov8 X-Talon 212

Jog home. Feeling wrecked.

2 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Bouldering in Gravity with Reg, Conor and Eoin.

Some nice new blacks which I seemed well able for mostly. Was still pretty wrecked from the morning but felt a bit better and was happy just having fun. Spent a bit of time with Eoin and Regina in the training room doing some rings workouts.

Friday Dec 18, 2015 #

10 AM

Note
slept:7.0 (rest day)

Created a video of the Cruagh training (that was yonks ago) yesterday and uploaded the first part.

Also baked a cheesecake for work today.

Thursday Dec 17, 2015 #

Note

MOC 3drerun

I had some free time today and this is what I spent it doing. Darren I hope you don't mind me stealing your GPS to compare against.
Well also LEGO, but that was legit work.

8 AM

Strength 1:00 [1]

30 eccentric calf lowers.

According to Runalyze I was fitter than I've been in the last 2 years yesterday. I wonder if that's true!

6 PM

Running (road) 41:34 7.45 km (5:35 / km) +65m 5:21 / km
ahr:122 max:147 shoes: Inov8 Road-X 255

Easy run in the park. Did a lap up the Kyber. Realised as I entered the park that I had forgotten my head torch, and left the battery charging in work. Luckily Swapnil was still in the office when I rang him so no fires. Brought music with me too which was good. Run in the dark was fine in the end, when away from cars. There was enough ambient light being reflected by the clouds. Near the roads it was tough to see the ground but I know the paths are flat so it's alright.

I set up my watch to auto upload to strava now too. Just as I want even more websites to have my running data.

Wednesday Dec 16, 2015 #

8 AM

Strength 1:00 [1]

30 calf eccentrics

7 PM

Running (off-road) 1:41:13 14.64 km (6:55 / km) +688m 5:36 / km
ahr:141 max:168 shoes: Inov8 Road-X 255

Long run with Seamus.

Started down the bottom of Massey's. Then did a lap of Hellfire then up Cruagh and the lap on the road there. Very balmy and warm evening with a stiff but warm breeze in places. Great views. Lots of planes flying overhead

Tuesday Dec 15, 2015 #

8 AM

Strength 1:00 [1]

Still on 30

6 PM

Running (road) warm up/down 6:36 1.25 km (5:17 / km) +1m 5:16 / km
ahr:121 max:128 shoes: Inov8 Road-X 255

Warm up laps of the track. Bit late down today as I was late leaving work and then I forgot my keys in the office and had to use up more time going back to get them. Luckily there was someone still there. Fairly miserable out, but warm.

Running (road) warm up/down 9:08 [2] 1.25 km (7:18 / km) +1m 7:16 / km
shoes: Inov8 Road-X 255

Drills & strides

Running (road) intervals 25:11 5.21 km (4:50 / km) +1m 4:50 / km
ahr:163 max:180 shoes: Inov8 Road-X 255

Pyramid session, thus 400m 6s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m

Knew from past experience to take the first one easy enough, but it's a long rest for 400. Was at the back of the front group after the first but the majority of the people I was with took a tiny rest but there were a few around. 800 felt good and I was leading the group I was in now. 1200 I kinda gapped them a bit and was on my own really for both 12s. Kept a nice consistent pace though and I was happy with them. The 800 felt real tough and one guy who had skipped the 1200 came back across to me with someone else. I took an extra second or two to be with them on the 400 and yer man tore it up. I tried to keep it cruising but it hurt. Tough session.

1:23, 2:57, 4:30, 4:28, 2:55, 1:17

Running (road) warm up/down 9:27 1.69 km (5:36 / km) +1m 5:35 / km
ahr:136 max:146 shoes: Inov8 Road-X 255

Cool down laps with Michael

Monday Dec 14, 2015 #

7 AM

Running (road) 31:52 5.46 km (5:50 / km) +37m 5:39 / km
ahr:126 max:138 shoes: Inov8 Road-X 255

Easy pre-breakfast run. Legs feeling stiff at the start and a little concerned about the calf so I ran in compression socks. Seemed fine. Went to the park, up infirmary and did the smaller zoo lap. The seal enclosure has turned into a picnic area it seems.

8 AM

Strength 1:00 [1]

30 eccentric calf lowers.

Left calf is feeling a bit weird still but seems to be able to exercise fine.

11 AM

Note

Monday: Easy run (am). No climbing as family dinner in the evening
Tuesday: Intervals
Wednesday: Long run with Shea again. Perhaps some others will come
Thursday: Easy run, perhaps also climbing though people start being around for xmas and I might be socialising
Friday: Rest, Going to go see Star Wars
Saturday: Hills
Sunday: Very early flight to France. Would like to get out for an hour though it could be snowy!

Sunday Dec 13, 2015 #

Event: Munster Orienteering Championships, Kilworth Camp

11 AM

Running (road) warm up/down 10:48 1.63 km (6:37 / km) +9m 6:26 / km
ahr:118 max:139 shoes: Inov8 X-Talon 212

Loosening out those legs. They seemed alright but it did take me a lot of clothes and a little while to get warmed up.

Orienteering race 1:11:16 ** 12.27 km (5:48 / km) +194m 5:23 / km
ahr:166 max:175 24c shoes: Inov8 X-Talon 212

Map
RG

MOC
4th (again, as well as LOC this year).
Overall happy with the speed. Same time down as I was for a shorter course at NIOC. One or two little slips that would have brought me up to Conor but I basically was at the same speed as him.

Just to mention it again, oddly saw an owl on the way to 16. Just flew up out of the heather in front of me. Highly unorthodox.

Running (road) warm up/down 10:24 [2] 1.5 km (6:55 / km) +25m 6:23 / km
shoes: Inov8 X-Talon 212

Jog up to the butts and back. Brief chat with Conor on the way. Then a little bit more. Tired enough.

1 - Splits

Saturday Dec 12, 2015 #

9 AM

Running (road) warm up/down 13:46 [2] 2.06 km (6:42 / km) +19m 6:24 / km
shoes: Inov8 Road-X 255

Got up for my early breakfast and there was a decent blanket of snow on the ground. Debated with myself about running the park run but decided I may as well. Warm up to the start along the walk way thing. Fun to run in the snow though it was getting pretty slushy already and very very very slippery. There was a bridge on the way and instead of the usual hump there was a small dip. This meant the centre of the bridge had filled up with snow melt so I got cold wet feet here. The hill up to the start was nigh on impossible to get up with the snow and the people already up were having a great time waiting for more people. HR monitor decided to go flat again.

Running (road) race 19:58 [5] 4.92 km (4:04 / km) +38m 3:55 / km
shoes: Inov8 Road-X 255

Westport parkrun, in the snow.

Before the start the organiser asked, joking "is there anyone unfamiliar with the route" and there was great surprise when I stuck my hand up. Got a quick run down of it.

Starting was hard. Tried to accelerate but just slipped so took a bit to get up to speed. Had my watch set to 500m splits so that I could see my pace better and went through the first 500 at 3:50 pace when I was aiming for like 3:59. There was a group of 5 of us had gone off the front and were all sitting at this pace that I was finding easy but was fast for me so I decided to stay with them. This one guy who seemed pretty fresh (let's call him tri guy) asked why I was there. After about 1.5k one of the group seemed to be flagging. Tri Guy said "stay on this, it's 20 min pace". I wondered about that. I reckoned we were well faster than 20 min pace. A few hundred metres later I worked it out. I asked "Are we going downhill". Tri Guy said, "yup, it's a fair drag back up". Nuts.

First turnaround came after 2.1k and we had to slow down a lot and not fall on the turn. Straight away it was uphill and I knew I was going to be having a tough time to stay under 20. Another luminous t-shirt guy dropped off so there were 3 of us left. Tri Guy, me and luminous thermal guy. There was a flat bit somewhere around the 3rd k and after this Tri Guy took off on the hill. I tried to stay with him but it wasn't happening. My feet were slipping on the slush the whole hill. The race was on for second. Suffering now and there was a 4:30 mpk 500m in here but kept the pressure on as much as I could. Passed the finish and found some landmarks to know where to outsprtint lumo thermal guy. Gina was taking photos then somewhere. Second turnaround at the top of the hill was even worse as this was at the start and we had slipperified it up even more. Noticed Gina's dropped glove on the way back and smoothly scooped it up and threw it at her as I ran past again. Got a few metres gap on thermal guy and pushed hard to the finish to get under 20 for the course.

Course was probably slightly short but given the snow, the two 180 degress turns and the hill I'll take is as a nice sub 20. Happy with that, especially as the preparation of work xmas party the night before wasn't the best.

Running (road) warm up/down 8:58 [2] 1.35 km (6:39 / km) +40m 5:47 / km
shoes: Inov8 Road-X 255

Walked back a bit with Gina and then jogged the rest before I got cold. Actually a very nice morning.

11 AM

Note

Went for a swim in the "Vitality Pool" in the hotel. Had a doggy paddle race with Gina and my calf cramped horrifically. It's feeling a bit tight since then. Nice relaxing pool though and some steam room time. Got locked out of my room on the way back though so was wandering around the hotel in my togs and dressing gown trying to get let back in.

Friday Dec 11, 2015 #

7 AM

Running (road) 20:25 3.01 km (6:47 / km) +14m 6:38 / km
ahr:133 max:145 shoes: Inov8 Road-X 255

Easy pre breakfast run to get a run in and make sure the legs are nice and loose. Dropped by the car to get my HRM. Threw in a few luas sprints at the end just to liven it up. Gloves were saturated so didn't wear them and had very cold hands.

Thursday Dec 10, 2015 #

8 AM

Strength 1:00 [1]
rhr:51 slept:7.0 (rest day)

30 calf things

This lack of sleep is taking it's toll on me. Got back pretty late from long run yesterday and wasn't proactive about going to bed. Very tired this morning so I decided to skip the morning run.

Wednesday Dec 9, 2015 #

10 AM

Note
slept:6.5

I actually forgot to do my calf thingys this morning. On the other hand I seem to be still losing weight. I'll probably get an electric scales over xmas to have more accurate readings.

Poor sleep too as I stayed up trying to fix www.cnoc.ie (which still isn't fixed I don't think). On the other hand I did get our new doma working:
maps.cnoc.ie for all you CNOCers
Your password and everything is the same.

I have yet to upload some historical maps (about 400 missing) but I will hopefully get to that today.

Edit:
All historical maps that were available on the old server should now be also available on the new one.

7 PM

Running (off-road) 1:21:09 11.14 km (7:17 / km) +499m 5:57 / km
ahr:143 max:167 shoes: Inov8 X-Talon 212

Run from Lamb Doyles with Shea. Weather was horrific so we stayed low through Balyedmonduff on the way into the wind and came back over the top of Fairy Castle with the wind at our back. It was very epic.

Enjoyable, got a little cold at the end but had the spare gear if I needed it.

Tuesday Dec 8, 2015 #

8 AM

Strength 1:00 [1]
slept:7.5

30 eccentric baby cows. No partridges or pear trees in sight.
I thought the scales said under 80 for a second this morning but I was wrong.

6 PM

Running (road) warm up/down 10:00 1.84 km (5:27 / km)
ahr:127 max:157 shoes: Inov8 Road-X 255

Warm up laps with some people incl. Brian McG

Running (road) warm up/down 8:43 [2] 1.21 km (7:13 / km) +1m 7:12 / km
shoes: Inov8 Road-X 255

Strides and dynamics. Legs feeling pretty shot in reality.

Running (road) intervals 30:03 6.88 km (4:22 / km) +1m 4:22 / km
ahr:161 max:177 shoes: Inov8 Road-X 255

8x 600m 200m jog recovery, well we were in lane 5 so the 200m was a bit longer than that but kept it at about 90s as per coach Susan's instructions.

Felt great today (slightly longer rest maybe?). Started with the group in lane 5 and was just off the back with some other guy (Diarmuid) at then end. We took the recovery we were told to so dropped off a bit more but we worked really well for the whole session. The 4th one was odd, the front group passed us on the recovery but we caught them up again on the interval and they slowed us down a bit. Real happy with this session as all intervals were under 3:45 mpk which is pretty good for me, and it felt decent!

2:07
2:07
2:10
2:15
2:11
2:13
2:13
2:12

Running (road) warm up/down 10:04 1.69 km (5:58 / km)
ahr:134 max:141 shoes: Inov8 Road-X 255

Cool down with Michael, Ilona and someone else. Happy.

Monday Dec 7, 2015 #

8 AM

Strength 1:00 [1]
rhr:45 slept:7.5

30 eccentric calf lowers

1 PM

Note

Another successful week. Body coped with the double Saturday pretty well and seemed alright on Sunday. Easy week this week and there is plenty on.

Monday: Climbing
Tuesday: Intervals
Wednesday: Long run, I'll probably do like 80 mins in the park
Thursday: Lynam lecture in eve so morning run + strength
Friday: Travelling to westport for Xmas party. Maybe a swim
Saturday: Westport parkrun
Sunday MOC

7 PM

Rock Climbing (Bouldering) 1:00:00 [2]
shoes: Five Ten

Bouldering in Gravity. Good crowd today. Gina, Killian, Luke and some guy named Cormac. Shea showed up later too.

Big thing of the day: did 2 reds, bringing my total to 3, excellent. Probably helped a little by being tall I will admit. Also got the iron cross style blue which was nice. Had a fun time.

Sunday Dec 6, 2015 #

Event: Leinster League, Trooperstown

11 AM

Running (road) warm up/down 12:03 1.97 km (6:07 / km) +40m 5:33 / km
ahr:128 max:144 shoes: Inov8 X-Talon 212

Jog lap with Brian around a part of Trooperstown. Lovely day out compared to yesterday. Sun shining and all.

Orienteering race 1:06:02 8.68 km (7:36 / km) +361m 6:18 / km
ahr:159 max:174 shoes: Inov8 X-Talon 212

Trooperstown LL5 Brown 7.1km 315m

Map

The forest at the start was nice, and I ran pretty well in it. Caught Brian A at number one and felt strong enough up the hills. Nice course making us go through the forest here. The wheels came off a bit for number 6 though and I read my way to number 9 instead, causing myself to take the wrong routechoice, and then suffering even more from a severely hidden control than I would have otherwise. The open mountain heather was tough, as usual but I slogged on through it. Lack of confidence after my miss on 6 and I did waste time on 7 and 9. Back into the forest I was flying along. Left 12 incorrectly, but sorted it out and then did visit an extra boulder for 13. 16 felt super weird in terms of it's placement. Then when I had the chance to finish and be pretty happy with what I had done I made a total utter mess of 17. Got to the thicket perfectly, all I had to do was look. Instead I just ran around it looking for a re-entrant. Dumb.

Interestingly, the first time I've won the Leinster League on Brown!

Running (road) warm up/down 11:39 1.87 km (6:14 / km) +22m 5:53 / km
ahr:115 max:128 shoes: Inov8 X-Talon 212

Cool down by myself around the same loop, though I did it as an out and back to make up the time.

Brown - Splits

Saturday Dec 5, 2015 #

9 AM

Running (road) warm up/down 17:40 2.98 km (5:56 / km) +56m 5:25 / km
ahr:136 max:151 slept:8.0 shoes: Inov8 X-Talon 212

Jog to the start of hill intervals. Very wild out. I jogged through a flock of pidgeons and rather than take off they all hopped away from me. It was quite hilarious! There was a point when I basically came to a standstill due to the wind.

Running (road) hills 31:51 6.35 km (5:01 / km) +75m 4:44 / km
ahr:166 max:178 shoes: Inov8 X-Talon 212

Phoneix park hills 4x 1mile 60s rest

As I said it was very windy. I actually was late for the session since it started early, unbeknowns to me. Thus, I was solo. Somehow the wind never seemed to be at my back, except for the sketchy downhill where it was totally flooded and slippery. It was in my face for the two tough hills and sideways for the flats. Times were slow as a result. I kept it consistent though and on the last one Brian and Ilona were just in front of me to chase so I managed to keep pressing on.

6:54
6:59
7:00
6:55

Running (road) warm up/down 19:40 2.95 km (6:40 / km) +18m 6:28 / km
ahr:135 max:149 shoes: Inov8 X-Talon 212

Jog home, wind at my back. This made it much easier. Saw a squirrel (second of the day) having a great little dig for some nuts. I stopped and watched him for a bit cause he was nice and had clearly actually remembered the correct location. Then I beat the Luas from Heuston to home. Also had a work epiphany, on how to solve a problem. Hopefully I remember what it was on Monday.

2 PM

Running (road) warm up/down 10:01 1.14 km (8:47 / km) +102m 6:04 / km
ahr:144 max:165 shoes: VJ Falcon

Jog up to the start of the Junior middle course with Killian, planned by Dave Healy on a small part of the Pine Forest/Cruagh map, remapped by Ger.

Phew, many names. Legs feeling heavy. I wonder why?

Orienteering race 35:57 **** 5.12 km (7:01 / km) +228m 5:45 / km
ahr:167 max:180 spiked:15/18c shoes: VJ Falcon

Map 1
Map 2

Orienteering in Cruagh. 4.5km

My legs were tired. Had a GoPro on as well. Started badly by missing number 1. Just didn't take my time to get it right. Thought I had aimed off but really hand't and then turned the wrong way. For 2 I was hesitant, not understanding the map and lacking confidence. After that I got into it much better. I was reading the map and finding the important features. Was finding the uphills very tough but that's to be expected really.

Running (road) warm up/down 11:19 1.49 km (7:35 / km) +79m 6:00 / km
ahr:146 max:166 shoes: VJ Falcon

Jog up to the start again with Cillin and Colm who were starting very late. Legs even more tired, yet this was a good bit faster. Back down the path then which was really a river by this stage which was great fun.

Running (road) warm up/down 1:40 0.28 km (5:56 / km)
ahr:124 max:132 shoes: VJ Falcon

I stopped my watch for a bit since I was going to follow someone with the GoPro, but no one came so I just jogged on.

Long - Splits

Friday Dec 4, 2015 #

8 AM

Strength 1:00 [1]
rhr:45 slept:7.5

25 eccentric calf lowers

Thursday Dec 3, 2015 #

8 AM

Strength 1:00 [1]
rhr:47 slept:8.0

25 eccentric calf lowers.

Tired legs this morning

6 PM

Cycling 40:04 13.16 km (3:03 / km)
ahr:100 max:113

An easy cycle on the turbo. I didn't push it too hard though it felt much harder than the the HR says. Legs were definitely tired afterwards too. It might just be a lack of cycling, though I do commute. Who knows. Resting tomorrow anyone. Watched S01E01 of Gotham. Seemed decent.

Wednesday Dec 2, 2015 #

7 AM

Strength 1:00 [1]
rhr:48 slept:7.0

25 calf thingamys. Will probably up this to 30 next week. Feeling the benefits again with very little calf tightness on the track yesterday.

6 PM

Running (off-road) 1:48:30 15.53 km (6:59 / km) +568m 5:54 / km
ahr:131 max:166 shoes: Inov8 X-Talon 212

Long run with Seamus & Gina.

Started in Pine Forest, went up Cruagh and out the boardwalk. Took a diversion up to the open mountain but the path deteriorated and we came back down. Then took the less nice path to get onto the DMW on the lovely path. Then back to Pine Forest, where we met up with Gina for a bit, and up Tibradden and Fairy Castle. I told Shea it would be only 20 mins down from from Fairy Castle. I was wrong. Gorgeous night out. Clear, no wind and decently warm. Very enjoyable.

Tuesday Dec 1, 2015 #

8 AM

Strength 1:00 [1]
slept:8.0

25 each leg calf things

6 PM

Running (road) warm up/down 8:53 1.62 km (5:29 / km) +1m 5:28 / km
ahr:152 max:161 shoes: Inov8 Road-X 255

Warm up laps with Michael. I saw him on Monday morning and we were discussing different routes in the park. May join him one of the mornings.

Running (road) warm up/down 8:57 1.2 km (7:27 / km) +1m 7:26 / km
ahr:134 max:162 shoes: Inov8 Road-X 255

drills and strides. A little stiff

Running (road) intervals 23:43 5.11 km (4:38 / km) +3m 4:38 / km
ahr:168 max:182 shoes: Inov8 Road-X 255

12x 400m 30s rest

Found a group as there were loads down. Good session. Got the pacing down and was nice and consistent. Happy. It was windy enough on the on the main straight which made finishing tough but I held onto form.

87, 89, 88, 88, 89, 88, 87, 88, 87, 87, 85, 86

Avg: 87.4
Std dev: 1.19
NStd dev: 0.013

Running (road) warm up/down 11:16 1.64 km (6:52 / km) +5m 6:46 / km
ahr:126 max:135 shoes: Inov8 Road-X 255

Cool down laps with Gina. Having the chats.

Commuting 15:04 4.24 km (3:33 / km) +14m 3:30 / km
ahr:114 max:149 shoes: Basso

cycle home. I'm never really sure when to track my cycling and when to not. It happens more often now that my watch is always on me.

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