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Training Log Archive: roar

In the 31 days ending Aug 31, 2016:

	activity	#	time	miles		km		+m				load
	Running (off-road)	7	5:32:36	38.64	(8:36)	62.19	(5:21)	1041				165.5
	Running (road)	11	5:23:23	34.93	(9:16)	56.21	(5:45)	591				71.9
	Strength	8	3:41:00									22.1
	O-training	4	2:17:39	11.04	(12:28)	17.77	(7:45)	292	13 /	20c	65%	69.9
	Orienteering	2	1:32:39	6.99	(13:16)	11.24	(8:14)	386	14 /	35c	40%	74.8
	Cycling	1	59:12	11.32	(5:14)	18.22	(3:15)	100				8.5
	Total	26	19:26:29	102.92		165.63		2410	27 /	55c	49%	412.7
averages - sleep:7.9

1:46

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Tuesday Aug 30, 2016 #

6 PM

Note

I found this thing and would like to find it again later. orienteering KOM in uppsala:
https://www.google.com/maps/d/viewer?mid=1WVEhlbCx...

A bit sick today. Have a bit of a cold. Good timing? It was trying to start all last week. In future I will try to avoid moving country the week before WOC, it was a bit stressful.

Monday - Running, drills, gympa, innebandy. What a start
Tuesday - Intervals with Linne
Wednesday - Moment OL, Not sure what this is apart from orienteering of some kind
Thursday - Entire club training?
Friday - I missed the entry deadline for the District night champs :( guess I'll have a rest!
Saturday - aww, I have a day of the week with no organised club training.
Sunday - District long champs

10 PM

Note
(sick)

I have a cold.
Could have been worse timing.

Took the evening off and moved all of our stuff from the AirBNB to the new apartment. Nice to have that done.

Saturday Aug 27, 2016 #

3 PM

Orienteering race 55:00 [5] **** 6.3 km (8:44 / km) +285m 7:07 / km
17c shoes: Inov 8 Oroc 2016 2

WOC Relay

GPS
Results

Good performance technically for the most part. Lost time on 8 and 9 and this let the Italian pass me, without me even seeing him. Up until this I had been quite close to the Bulgarian actually. The extra distance and climb was quite slow on the last loop so my time wasn't quite as bad as I thought but still very unhappy with the physical performance. I have to remember to believe in my legs and when it's tough it's tough for everyone.

Overall glad we could get promoted but there is more work to do before next year. Same finish position as our bib number so that's ok. A lot to work on but that's why I moved to Uppsala!

Friday Aug 26, 2016 #

10 AM

Running (road) 29:24 [2] 5.2 km (5:39 / km) +84m 5:14 / km
shoes: Asics Hyper Speed 6 2016

Easy Irish team jog in the sun. Lovely day out and Nick found the path through the forest which was great craic. Feeling good and then a nice morning sitting out on the patio in the sun.

Thursday Aug 25, 2016 #

11 AM

Running (road) 42:09 [2] 7.23 km (5:50 / km) +128m 5:21 / km
shoes: Asics Hyper Speed 6 2016

Easy job with Aine in the absolutely pouring rain. It just lashed really heavily for the duration. It was pretty fun. We made up some loop but at the end we tried to shortcut through the forest. While this led us over some lovely open rock it was a bit slippery and slow.

Wednesday Aug 24, 2016 #

1 PM

Running (road) warm up/down 2:17 [2] 0.41 km (5:38 / km) +4m 5:22 / km
shoes: Inov 8 Oroc 2016 2

O-training 42:21 [3] 5.62 km (7:32 / km) +73m 7:04 / km
shoes: Inov 8 Oroc 2016 2

Tuesday Aug 23, 2016 #

9 AM

Running (road) warm up/down 11:16 [2] 1.67 km (6:46 / km) +13m 6:31 / km
shoes: Inov 8 Oroc 2016 2

Jog to the start with Aine, Conor and Jonny. Lovely day and feeling nice. Met Greg and had a chat before some strides in the forest.

Orienteering race 37:39 [4] **** 4.94 km (7:37 / km) +101m 6:55 / km
spiked:14/18c shoes: Inov 8 Oroc 2016 2

ROC day 3 open 8 course, 4.3 km

Started 1 min after Jonny and 2 mins after Conor. Went direct through the green for 1 and had the confidence to move well. Really enjoyed this. 2-3 were fine, paying attentions, route to 2 would have been better straight. Was super silly on 4 and just didn't pay attention to what I was doing. Had like 3 plans and didn't pick any of them. Need to pick one and do it. 5 I lacked confidence when the whole plan was to be confidence. 6 & 7 were goo. It helped to have been in this area before. I made the same mistake as before on 8 though. Didn't look at how much climb actually needed to be done so was too low. Line wasn't perfect for 10 but was getting my act together and then I was much smoother after that. Focus was better and I had a good grasp of what the map was telling me. Apart from getting stuck in the marsh going to 11 was happy with the finish, and had good legs for the last few.

Points to note:
Direction out of control is huge.
Be confident in my decisions
My legs are decent.

Running (road) warm up/down 9:34 [2] 1.44 km (6:39 / km)
shoes: Inov 8 Oroc 2016 2

Jog back to the arena with Conor and Kris J and Jonny was behind us. Warm out. Good bants.

Monday Aug 22, 2016 #

12 PM

Running (off-road) warm up/down 11:33 [2] 1.5 km (7:42 / km) +18m 7:16 / km
shoes: Inov 8 Oroc 2016 2

Warm up with Aine for like 25m and then Conor. We followed some random path into the forest until we felt like we had gone far enough. Conor reckoned the road was just above the cliffs beside us. I didn't. We checked it out and I was right so we continued through the forest until we found the road and then back to the start. I tied my shoes and let Conor go first.

O-training 29:33 [4] **** 3.96 km (7:28 / km) +56m 6:58 / km
spiked:7/10c shoes: Inov 8 Oroc 2016 2

Relay Model in Kasen.
I liked this area last time I was here and I liked it even more with the newer map. Started a bit more slowly today and gave my brain a legs a bit of time to get into it. Much better physically and technically. In general I was focused and matching the features well. Had one big lapse in the flat open marsh where I stopped looking at my compass and saw Conor so ran to where he had been. Since the going was slow I lost a lot of time. The marsh was tough but after it I was still able to move nicely through the forest and was happy with the rest of the controls, even if I was about 10m for the 8th.

Much better day it felt like and I'm happy with the general trend. I'll do the open race tomorrow.

Running (off-road) warm up/down 7:24 [2] 1.05 km (7:04 / km) +14m 6:37 / km
shoes: Inov 8 Oroc 2016 2

Cool down up the grassy ride with Aine and Jonny. Much wetter and cooler than the last time we were here.

Sunday Aug 21, 2016 #

10 AM

Running (road) warm up/down 6:57 [2] 1.05 km (6:38 / km) +24m 5:57 / km
slept:8.5 shoes: Inov8 X-Talon 2016

Better sleep. Bit of running down and up the road with Conor to loosen up the legs nicely. Very wet, not raining but humid and wet in the forest.

O-training 22:04 [4] 2.97 km (7:25 / km) +86m 6:29 / km
spiked:6/10c shoes: Inov 8 Oroc 2016 2

Middle model training area. Started ahead of Conor and made a right mess of number 1 in the green. Had no attackpoint or way of finding it, what did I expect? Conor caught me and we ran together up until 4. My legs felt really heavy for this part. We both made a mistake on 5, staying too low before Conor made it even worse and I got the control. 6 was also poor for me, doing a parallel error after getting confused about where I was since I couldn't read the map due to the number. Made a silly mistake on the way to 7 then too. Took a second and told myself to pay attention to what I was doing and concentrated properly after that. Orienteering was good then and the legs felt better too.

Running (road) warm up/down 4:28 [2] 0.76 km (5:52 / km) +22m 5:08 / km
shoes: Inov 8 Oroc 2016 2

Cool down by myself cause I ran away from everyone in the forest.

Saturday Aug 20, 2016 #

Event: WOC 2016

Event: Rocky Orienteering Circus

10 AM

Running (road) warm up/down 12:29 [2] 2.06 km (6:03 / km) +48m 5:25 / km
slept:8.0 shoes: Inov8 X-Talon 2016

Jog with Aine over to the training area beside near the accommodation.

Running (road) warm up/down 11:51 [2] 2.03 km (5:50 / km) +40m 5:19 / km
shoes: Inov8 X-Talon 2016

Jog back with Aine. Bit of a hill this way. Tired enough didn't sleep enough last night.

O-training 43:41 [4] **** 5.21 km (8:23 / km) +77m 7:48 / km
shoes: Inov8 X-Talon 2016

A random course in Tjärndalen. Started ok but quickly remembered how physical I found this area. Tired quickly and then I started to miss things. Less than perfect orienteering when I wasn't paying attention which is understandable. Need to stay focused to orienteer well. Nice sunny day and very enjoyable though.

Friday Aug 19, 2016 #

10 AM

Running (road) 44:31 [1] 6.64 km (6:42 / km) +81m 6:19 / km
shoes: Asics Hyper Speed 6 2016

Easy pre breakfast exploring run around uppsala with gina from our airbnb. Nice place. Mostly in parks and a little into stadskogen.

Thursday Aug 18, 2016 #

Note

Have been very busy all week packing and organising. Everything done and off to sweden now. Pretty excited and looking forward to living there again. Also woc!

10 PM

Note

So we went to a viewing this evening and then left with the keys to an apartment. A very successful first evening in Uppsala!

Sunday Aug 14, 2016 #

8 PM

Running (off-road) 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 2016

Easy evening run around Glending. Really enjoyable just had fun running along the mountatin bike trails in the very lovely forest, even if it was a bit dark. Popped down into the quarry then and did some running up and down rises and along ridges. Back through the forest to the ring fort and to the car. Just had a big smile on my face the whole way.

10 PM

Note

Today was mostly spent packing (once we got up that is). Deciding what to throw out and what to keep is tough but kinda fun in some weird way.

Saturday Aug 13, 2016 #

10 AM

Running (off-road) warm up/down 19:30 [2] 3.19 km (6:07 / km) +48m 5:41 / km
shoes: Asics Hyper Speed 6 2016

Running (off-road) intervals 31:07 [4] 6.41 km (4:51 / km) +45m 4:42 / km
shoes: Asics Hyper Speed 6 2016

6:25, 6:17, 6:13, 6:09

Running (off-road) warm up/down 15:11 [2] 3.04 km (4:59 / km) +13m 4:53 / km
shoes: Asics Hyper Speed 6 2016

Strength 20:00 [1]

Friday Aug 12, 2016 #

Strength 20:00 [1]

Day 20
With the Men's team pursuit on the TV.

9 AM

Note
slept:8.0

Thursday Aug 11, 2016 #

9 AM

Note
slept:8.0

Wednesday Aug 10, 2016 #

Note
slept:7.5

7 PM

Running (off-road) warm up/down 7:41 [2] 1.27 km (6:04 / km) +44m 5:10 / km
shoes: Inov8 X-Talon 2016

Warm up to the start. Last person up there but at least got a warm up in this week and had my shoes tied and everything. On the way up I got a bit nervous that I had missed it. I had asked a helper where it was at registration and he "helpfully" told me just follow all the people. Unfortunately there were no people so I was following some tapes but it wasn't clear if they were race route tapes or to the start tapes. I asked some randomer at a junction and said hoardes of people had gone one way so I went that was and it was fine.

Running (off-road) race 48:55 [5] 10.42 km (4:42 / km) +351m 4:01 / km
shoes: Inov8 X-Talon 2016

Running (off-road) warm up/down 7:14 [2] 1.22 km (5:55 / km)
shoes: Inov8 X-Talon 2016

Cool down with Brian McG and a guy from Limerick who was just up for the day. Followed by a BBQ after. Was 4th person to get one so no queueing which was nice.

Tuesday Aug 9, 2016 #

Note
slept:8.0

Monday - Easy run. done
Tuesday - Intervals
Wednesday - IMRA Downshill
Thursday - easy 50 mins
Friday - rest
Saturday - am hills with Crusaders then packing
Sunday - moving stuff to Wicklow. I'll go for a nostalgia run in Lugnagroagh

6 PM

Running (road) warm up/down 19:58 [2] 3.0 km (6:40 / km) +1m 6:39 / km
shoes: Asics Hyper Speed 6 2016

Warm up with Gina and then with Michael and Niall before drills and strides. A bit hungry today.

Running (road) intervals 29:08 [4] 5.8 km (5:01 / km) +3m 5:00 / km
shoes: Asics Hyper Speed 6 2016

3x 800m 90s 3x 600m 75s 3x 300m walk over

Got in a nice group and we worked really well together. Started more sensibly than usual and built into it really well. The last of each distance was tough but I kept working and was happy with the session. Maybe a bit quick on the last 300.

2:54, 2:50, 2:49
2:06, 2:02, 2:03
59, 56, 56

Running (road) warm up/down 9:08 [2] 1.59 km (5:45 / km) +25m 5:20 / km
shoes: Asics Hyper Speed 6 2016

Cool down. Feeling good. Loosened my legs up nicely after the session.

7 PM

Strength 20:00 [1]

KR day 19
This was a lot more fun.

Monday Aug 8, 2016 #

7 PM

Running (road) 36:40 [2] 7.2 km (5:05 / km) +59m 4:53 / km
shoes: Asics Hyper Speed 6 2016

Easy run in the park on a bright and blustery evening. Got my hair cut and I kept noticing that. Glad I got out as I had been considering being lazy.

8 PM

Strength 28:00 [1]

Day 18
I'm so done with this section.

Sunday Aug 7, 2016 #

Note

Spent the day packing and organising. Tough work. Still have a lot of stuff to get rid of before the move.

Saturday Aug 6, 2016 #

10 AM

Running (off-road) warm up/down 23:39 [2] 3.91 km (6:03 / km) +44m 5:43 / km
shoes: Asics Hyper Speed 6 2016

Warm up to the Magazine and then some drills and strides. Sun out and a lovely morning. Two stags in position in the grass for observing our session.

Running (off-road) hills 32:11 [4] 6.51 km (4:57 / km) +45m 4:47 / km
shoes: Asics Hyper Speed 6 2016

4x 1mile hills 90s rest

Really solid session. Felt good. Working hard. Nice consistent times and am happy with the improvement since last time I did it.

6:29, 6:23, 6:25, 6:25

Running (road) warm up/down 15:55 [2] 2.91 km (5:28 / km) +19m 5:18 / km
shoes: Asics Hyper Speed 6 2016

Cool down home. Tired but enjoyable.

11 AM

Strength 35:00 [1]

Day 17.

Friday Aug 5, 2016 #

9 AM

Note
slept:8.75

That's better!

Thursday Aug 4, 2016 #

9 AM

Note
slept:8.0

Did my knee exercises today. 20x straight leg raises each leg. Supposed to do them 3 times a day.

6 PM

Running (off-road) warm up/down 11:55 [2] 2.01 km (5:55 / km) +1m 5:54 / km
shoes: Asics Hyper Speed 6 2016

Warm up over to the park + two laps

Running (off-road) tempo 23:35 4.93 km (4:47 / km) +4m 4:46 / km
shoes: Asics Hyper Speed 6 2016

3x 1mile 60s rest

Just cruising these. Nice group working together and an enjoyable session. Felt good.

6:55, 6:52, 6:48

Running (off-road) warm up/down 8:30 [2] 1.6 km (5:18 / km) +5m 5:13 / km
shoes: Asics Hyper Speed 6 2016

Two cool down laps having the chats.

Running (off-road) warm up/down 2:44 [2] 0.39 km (7:03 / km)
shoes: Asics Hyper Speed 6 2016

Cool down with Gina back to the clubhouse.

10 PM

Strength 36:00 [1]

Day 16.
Felt better doing these today. Les bored somehow. Also lashed in two reps of the knee exercises.

Wednesday Aug 3, 2016 #

7 PM

Running (off-road) race 38:23 [5] 8.37 km (4:35 / km) +342m 3:48 / km
shoes: Inov8 X-Talon 2016

Traffic was terrible on the way down and we arrived very late as a result. Super quick change and run 600m to the start was my warm up. Got signed in with about 2 mins to spare, had a quick pee and then rocked up to the start group still pinning my number on. With about 20s to go realised I hadn't tied my shoes and that seemed pretty important so I did that, but wasn't finished before the start so I was right at the back.

Worked my way through the field up the first hill which was kinda fun, gave me something to think about other than the climbing. Said hello to Gina on my way past much to her surprise. Upon reaching the track part I kept working pretty hard, passing more people but in less dramatic style each time. Eventually I caught sight of Becky Quin and Brian McG ahead and knew I was back to roughly the right place in the field.
Took a bit of recovery on the down and then pushed on the road to pass Becky and bridge to Brian. Angus pulled up just as I passed him at the finish line. Brian saw me behind him at a sharp turn and pressed on for the technical part of the descent. Caught back a few more places here and hit the false flat bit in a group of 4 with Brian just in front.
Along here I concentrated on holding form and keeping a good stride rate. One of the guys tailed off and Brian kept kicking a little before me and the other guy would slowly bring him back. I wanted to keep a little something for the climb. When it did come (it doesn't show up on the elevation graph but it's just after the westmost hairpin) tried to just match Brian. Other guy with us started it quickly but we pegged him back and passed him out again. I hung on until about 50m to go when my legs just stopped working properly. Brian got a gap and the other guy came back to me. I recovered pretty quickly on the flat though and this section felt quick.
Worked hard, reckoned I could bridge to Brian but it would probably finish me. I left it to the last kick. I knew I could stay ahead on the down so turning the last hairpin I went for it. This was pretty painful but it worked well and I got and stayed ahead of him.

Good race. Was interesting starting at the back and I probably could have had another place or two starting further up. Having people I know are about the same ability as me does make it easier to push to keep up with them. Quite a lot faster than last year. I'll have to beat Brian by at least 3 places next week to take him in the league overall so there's something to work towards.

Running (off-road) warm up/down 13:04 [2] 1.37 km (9:32 / km) +67m 7:40 / km
shoes: Inov8 X-Talon 2016

Cool down with Gina. Went along the trail in the forest a bit and then back to the car. Legs feeling pretty tired but such a nice forest for a jog in.

9 PM

Strength 26:00 [1]

Day 15
Tired, could feel the hill run in my legs.
Need to be more regular at this.

Tuesday Aug 2, 2016 #

8 AM

Note
slept:7.0

4 PM

Cycling 25:28 [2] 8.23 km (3:06 / km) +99m 2:55 / km
shoes: Basso

To the Beacon Hospital.

Cycling 33:44 [1] 9.99 km (3:23 / km) +1m 3:23 / km
shoes: Basso

Home from the hospital. Somehow slower. Silly traffic lights.

I don't need surgery on the knee which is great. Apparently the cyst is just an artifact of exercise. Nothing to worry about. The meniscus tear is only the start of a tear and not a full one so that's ok. The pain I am getting is due to a combination of misalignment of my patella and a rough surface on the bone underneath. It should be fixable through strength work.

Monday Aug 1, 2016 #

Note
slept:7.5

Good training on Saturday. Missed a few strengths. Have been a bit tired recently. Still need to work on sleeping

Monday - Easy run. Working from home (gotta get some extra holidays in) so I'll go at lunch time.
Tuesday - Have a consultation for my knee in the evening so will miss intervals. Decent amount of extra cycling though as a result so I'll take it as an easy day.
Wednesday - IMRA ?. website is still down and I am out of vouchers. I would like to go.
Thursday - Miles
Friday - rest
Saturday - am hills with Crusaders. pm O-training
Sunday - O-training

1 PM

Running (road) 37:38 [2] 7.23 km (5:12 / km) +40m 5:04 / km
shoes: Asics Hyper Speed 6 2016

Easy lunch time run in the park. Park was busy, which is fair enough on a decent bank holiday Monday. I felt good running and enjoyed myself. Met Hugh at then end as I was heading down to leave the park. He was half way through a lap so stopped briefly for a chat. Nice way to break up the day.

11 PM

Strength 36:00 [1]

Day 14

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