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Training Log Archive: roar

In the 7 days ending Nov 28, 2010:

	activity	#	time	miles		km		+m				load
	Running (road)	4	2:14:37	13.63	(9:52)	21.94	(6:08)	63				56.1
	O-training	3	1:54:45	6.65	(17:16)	10.7	(10:43)					26.3
	Orienteering	1	1:12:58	8.21	(8:53)	13.22	(5:31)	50	23 /	27c	85%	43.8
	Strength	1	55:00									11.0
	Ultimate Frisbee	1	40:00									24.0
	Commuting	1	26:00									2.6
	Total	11	7:23:20	28.5		45.86		113	23 /	27c	85%	163.8
averages - rhr:46

1:54

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» now

Sunday Nov 28, 2010 #

Running (road) warm up/down 10:01 [2] 1.38 km (7:16 / km)
ahr:127 max:152 shoes: Jalas FLX

warm up. man it was cold

Note

snow shovelling. had to dig all the snow from the road outside house with marcus' help in two nice tyre width tracks so that i could drive back up to dublin. we actually took off layers of clothing for a while!

12 PM

Orienteering race 1:12:58 [4] * 13.22 km (5:31 / km) +50m 5:25 / km
ahr:168 max:177 spiked:23/27c shoes: Jalas FLX

man today was a bit dodge. it was poor planning a lot of road running. don't have a map until i get my scanner from conor on wednesday. (note ill get my scanner on wednesday conor!) my legs are torn up from brambles too and the map was just plain wrong in places.

M21 - Splits

Saturday Nov 27, 2010 #

11 AM

O-training 31:07 [1] *** 2.49 km (12:30 / km)
ahr:119 max:156 shoes: Jalas FLX

putting out controls in knckbarron before junior training. it was so cold. on the way down we saw about 7 crashes on the motorway. dodge stuff.

12 PM

O-training 19:20 [2] *** 2.01 km (9:37 / km)
ahr:146 max:165 shoes: Jalas FLX

shadowing cillin corbett. in knockbarron

O-training 24:18 [3] *** 2.2 km (11:03 / km)
ahr:149 max:170 shoes: Jalas FLX

shadowing brian hill

3 PM

O-training 40:00 [3] *** 4.0 km (10:00 / km)
ahr:154 max:176 rhr:46 shoes: Jalas FLX

the juniors did a relay race. i shadowed Conor at the start, then Sean K a little, podge for a control and more. Then did the short loop behind cillin trying to put him off as he was in the lead and then shadowed Niamh C around the middle loop

Friday Nov 26, 2010 #

Strength (core) 55:00 [2]
ahr:114 max:179

core session. felt tired after.

Thursday Nov 25, 2010 #

Commuting 26:00 [1]
ahr:131 max:146 shoes: Basso

cycled home and to the park

7 PM

Running (road) tempo 1:15:47 [3] 12.83 km (5:54 / km) +63m 5:46 / km
ahr:146 max:181 shoes: salomon speed cross

ran around the park a bit with colm. regina was there at first but she went home early cause she was sick

Tuesday Nov 23, 2010 #

6 PM

Running (road) warm up/down 14:07 [2] 1.88 km (7:31 / km)
ahr:144 max:123 shoes: salomon speed cross

warm up before intervals

Running (road) intervals 28:51 [5] 4.96 km (5:49 / km)
ahr:160 max:182 shoes: salomon speed cross

intervals: pyarmid session
250m 0:45
500m 1:51
750 2:37
1000 3:47
750 2:38
500 1:44
250 0:39

tough stuff. still need better consistency i reckon

7 PM

Running (road) warm up/down 5:51 [2] 0.89 km (6:34 / km)
ahr:140 max:151 shoes: salomon speed cross

warm down

Monday Nov 22, 2010 #

Ultimate Frisbee 40:00 [4]
shoes: Kalenji kiprun 2000

ultimate frisbee training with the club in the hall

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