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Training Log Archive: roar

In the 7 days ending Jan 2, 2015:

activity	#	time	miles		km		+m				load
Running (off-road)	1	2:01:45	12.45	(9:47)	20.04	(6:05)	773				24.4
Running (road)	3	1:36:19	11.07	(8:42)	17.81	(5:24)	106				29.0
Orienteering	1	57:04	5.06	(11:17)	8.14	(7:01)	260	15 /	17c	88%	17.1
Hill Walk	1	30:40	2.14	(14:19)	3.45	(8:54)	313				3.1
Total	5	5:05:48	30.72	(9:57)	49.43	(6:11)	1452	15 /	17c	88%	73.6

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Friday Jan 2, 2015 #

2 PM

Running (road) warm up/down 2:37 [2] 0.21 km (12:21 / km) +14m 9:17 / km
shoes: VJ Falcon

Very short jog to the start

Orienteering 57:04 [3] **** 8.14 km (7:01 / km) +260m 6:03 / km
spiked:15/17c shoes: VJ Falcon

Course on Crohane Lake. An old Blue from some years ago.

Took me a while to get back into the orienteering business and was judging distance and direction quite badly for the first 6. Can't even really remember some of the first controls which shows how much attention I was paying the map! Big mistake going to 6, stopping way to short having read all the lines completely incorrectly. Got a bit better but then had another big hesitation to 10. Sorted myself out and started to actually read the map and I was able to run away from Neil and Cillin and back onto Conor. We had a little race to the finish. Good fun to be out on a nice map again.

Map

Running (road) warm up/down 1:45 [2] 0.22 km (8:06 / km)
shoes: VJ Falcon

very short jog back to the cars.

Blue - Splits

Thursday Jan 1, 2015 #

7 AM

Hill Walk 30:40 [1] 3.45 km (8:54 / km) +313m 6:07 / km

Early morning walk up Tonlagee to see the sunrise. Seemed really promising on the way p but the 100 km/h winds helped us up. Good run down with Conor, though the wind made it quite tricky. Nice bit of banter anyway and followed up by a good breakfast.

Wednesday Dec 31, 2014 #

1 PM

Running (off-road) long 2:01:45 [2] 20.04 km (6:05 / km) +773m 5:06 / km
shoes: Inov8 X-Talon

Long Run. Original plan was to do the loop over glendasan, prince williams seat and fairy castle from pine forest but the wind was SSW so it was a terrible idea.

Instead went up Glendoo and then down to the bottom of Massey's and did a loop back up to the Dublin mountains way. Through Cruagh back to Pine forest and up Tibradden, to the junction with the Wicklow way then back to the car in pine forest. Extra 200m at the end to make up the 20km. Felt pretty decent once I got going. Moving well, feeling strong enough on the climbs. Tired near the end though.

Tuesday Dec 30, 2014 #

8 AM

Running (road) 31:31 [2] 6.43 km (4:54 / km) +39m 4:45 / km
shoes: Asics Gel 1170

Easy morning run in the park. Got up with Gina when she went to work and went out running instead. Lovely morning for it, nice and crisp and clear. Felt good.

6 PM

Running (road) warm up/down 17:53 [2] 2.79 km (6:25 / km) +38m 6:00 / km
shoes: Asics Gel 1170

Easy jog with Gina to the park. Plan was to go to the Polo pitch but it was too dark so we went to the Garda GAA pitch instead.

Running (road) warm up/down 3:03 [2] 0.43 km (7:11 / km) +6m 6:42 / km
shoes: Asics Gel 1170

Drills, ie one lap to check the distance. Stop slightly before the end to get 400m

Running (road) intervals 24:26 [4] 5.22 km (4:41 / km) +7m 4:39 / km
shoes: Asics Gel 1170

12x 400m 30s rest
Solo effort so a bit slower. It was tough, a stiff wind for the second 200m of the lap. Times were alright.

93, 93, 91, 90, 89, 89, 88, 90, 91, 88, 90, 89

Running (road) warm up/down 15:04 [2] 2.51 km (6:00 / km) +2m 5:58 / km
shoes: Asics Gel 1170

Warm down home.

Saturday Dec 27, 2014 #

Note
(rest day)

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