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Training Log Archive: roar

In the 7 days ending Feb 4, 2012:

activity # timemileskm+mload
  Running (road)5 5:24:12 40.87(7:56) 65.78(4:56) 109570.3
  Stretching/Rehab5 2:25:00
  Commuting5 2:11:00
  Strength2 1:02:006.2
  Orienteering1 40:43 4.31(9:27) 6.94(5:52) 18616.7
  Total12 11:42:55 45.19 72.72 128293.1
  [1-5]8 6:59:33
averages - sleep:9.5

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SuMoTuWeThFrSa

Saturday Feb 4, 2012 #

Note
slept:11.0

got a good sleep and i feel fantastic today. looking forward to the session and oing!
1 PM

Running (road) warm up/down 14:38 intensity: (32 @0) + (1:15 @1) + (11:51 @2) + (1:00 @3) 2.89 km (5:04 / km) +148m 4:02 / km
ahr:146 max:167 shoes: Asics 3020

wetter than i expected maybe i should have worn different shoes

Running (road) intervals 15:06 intensity: (5 @0) + (17 @1) + (2:51 @2) + (5:04 @3) + (6:49 @4) 2.93 km (5:09 / km) +32m 4:53 / km
ahr:166 max:178 shoes: Asics 3020

so apparenty i actually feel terrible. also it was really windy and slippy. was supposed to do 6 but dropped it after 2 1/2 cause i felt awful.

Running (road) (Recovery) 16:13 [2] 3.03 km (5:21 / km) +63m 4:51 / km
ahr:147 max:156 shoes: Asics 3020

it seemed to take a very long time to get home. it wasnt hugely pleasant
6 PM

Orienteering race 40:43 intensity: (15 @0) + (23 @1) + (1:56 @2) + (22:07 @3) + (16:02 @4) 6.94 km (5:52 / km) +186m 5:10 / km
ahr:169 max:177 shoes: Jalas FLX

managed to get myself out to the night-o after feeling crap all day. seems it was a good idea as i felt great!
quite fun, though a bit easy at times. very muddy on the of the tracks because of horses. 16 was very odd as in i followed the drain and then it wasnt at the end of it when the drain ended. let me cathc back up to Ger though after he caned it past me on the road to 15.

Long - Splits

Friday Feb 3, 2012 #

Commuting 18:00 [0]
(rest day) shoes: Basso

pretty tired today

Thursday Feb 2, 2012 #

Commuting 18:00 [0]
shoes: Basso

pretty chilly today

Stretching/Rehab 35:00 [0]

Strength 30:00 [1]

physio exercises
6 PM

Running (road) tempo 41:20 intensity: (1:21 @0) + (14:21 @1) + (21:40 @2) + (3:58 @3) 8.59 km (4:49 / km) +275m 4:09 / km
ahr:140 max:162 shoes: Asics 3020

40 min run with a 10 min pick up in the middle.
had a terrible crick in my neck all day and it was just unpleasant

Wednesday Feb 1, 2012 #

Commuting 20:00 [0]
shoes: Basso

got some exercises from the physio, ie the exact same ones as colm

Stretching/Rehab 20:00 [0]

Commuting 16:00 [0]
shoes: Basso

went for a dinner thing

Strength 32:00 [1]

physio exercises
4 PM

Running (road) tempo 1:08:32 intensity: (50 @0) + (3:12 @1) + (1:02:34 @2) + (1:56 @3) 14.07 km (4:52 / km) +200m 4:33 / km
ahr:147 max:164 shoes: Asics 3020

lap of the park with colm. took in a little extra loop in the little park near the entrance since it was open. nice to be running in the bright!
felt pretty good, except a bit heavy on the road at the end.

Tuesday Jan 31, 2012 #

Commuting 12:00 [0]
shoes: Basso

no more bike till friday.

also hitting up physio tomorrow

Commuting 27:00 [0]
shoes: Basso

colm leant me his "spare" front wheel :)
its very buckled and coupled with my new brakes it can be a slightly scary experience

Stretching/Rehab 25:00 [0]

6 PM

Running (road) warm up/down 19:40 intensity: (3:12 @0) + (4:25 @1) + (11:46 @2) + (17 @3) 3.4 km (5:47 / km)
ahr:133 max:161 shoes: Asics 3020

warm up

Running (road) intervals 28:01 intensity: (6 @1) + (3:13 @2) + (13:36 @3) + (10:43 @4) + (23 @5) 6.68 km (4:12 / km)
ahr:168 max:179 shoes: Asics 3020

13x 400m 100m recovery on the track. started easy and built into it. one of them was too fast but i felt pretty good mostly. pretty tired at the end

note that all the time spent in zone 5 was at 179 bpm, which is the zone 5 boundary. the hr graph is kinda fun

Running (road) warm up/down 16:44 intensity: (7 @0) + (1:34 @1) + (15:03 @2) 3.17 km (5:17 / km)
ahr:145 max:153 shoes: Asics 3020

warm down. felt heavy enough

Monday Jan 30, 2012 #

Commuting 20:00 [0]
slept:8.0 (rest day) shoes: Basso

tired enough today in the morning. took a new cycling routechoice that saved me, i would guess, about 5 seconds!
Felt pretty great on the way home, though it might just be that these new dublin road surfaces are still great!
then i got home and heard horrible grinding noises from my front axle. looks like the bearings could be in trouble but the axle is horribly jammed in placing making taking it apart with my current toolset (ie none) next to impossible.
bring it to a shop 2moro is the plan

Stretching/Rehab 33:00 [0]
(rest day)

Sunday Jan 29, 2012 #

Stretching/Rehab 32:00 [0]

calves are a bit tight
4 PM

Running (road) long 1:43:58 intensity: (1:00 @0) + (5:14 @1) + (1:37:44 @2) 21.02 km (4:57 / km) +378m 4:32 / km
ahr:144 max:157 shoes: Asics 3020

lap and a half ish of the park with colm. It was very wet so a lot was on just the verge. felt pretty crappy after about an hour but pulled through.
it was very wet.

pretty happy with the pace to be honest

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