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Training Log Archive: roar

In the 7 days ending Sep 28, 2015:

activity # timemileskm+mload
  Running (road)3 1:44:09 12.44(8:22) 20.02(5:12) 16931.9
  Orienteering1 1:13:00 6.38(11:27) 10.26(7:07) 35644.1
  Cycling1 46:30 10.62(4:23) 17.09(2:43) 1374.9
  Total5 3:43:39 29.44(7:36) 47.38(4:43) 66280.9
  [1-5]5 3:41:01

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Monday Sep 28, 2015 #

Note

This is my provisional plan. I put my name down to do the Dublin Novice XC on Sunday so if I'm doing that it will change.

Monday: easy run
Tuesday: intervals
Wednesday: Strength + easy run
Thursday: long run
Friday: rest
Saturday: Crusaders hills
Sunday: ?

Sunday Sep 27, 2015 #

Event: Leinster League, Mullaghmeen
 
12 PM

Running (road) warm up/down 4:36 intensity: (29 @0) + (3:57 @1) + (10 @2) 0.79 km (5:48 / km) +28m 4:56 / km
ahr:119 max:141 shoes: VJ Falcon

Quick jog to the start
1 PM

Orienteering race 1:13:00 intensity: (14 @0) + (16 @1) + (8 @2) + (50 @3) + (1:08:55 @4) + (2:37 @5) 10.26 km (7:07 / km) +356m 6:04 / km
ahr:171 max:179 shoes: VJ Falcon

Race report. I'll put up my GPS later.

Mullaghmeen LL1 - Brown
Started hard enough and just died a death. Legs wouldn't go uphill at the end and I lost a lot of time on 12 and 21 purely through lack of ability to move. The issue was my pacing I feel. When I felt ok I was running hard and then I was crashing hard. A tough run yesterday probably didn't help.

Report

Map

Brown - Splits

Saturday Sep 26, 2015 #

9 AM

Running (road) warm up/down 15:41 intensity: (25 @0) + (8:33 @1) + (4:06 @2) + (2:28 @3) + (9 @4) 2.68 km (5:51 / km) +1m 5:51 / km
ahr:135 max:163 shoes: Inov8 Road-X 255

Warm up from the car to the start + a few strides

Running (road) race 20:24 intensity: (5 @0) + (9 @1) + (7 @2) + (45 @3) + (5:07 @4) + (14:11 @5) 5.01 km (4:05 / km) +38m 3:56 / km
ahr:179 max:188 shoes: Inov8 Road-X 255

St. Anne's parkrun.
Aim was for 20. I knew I wasn't as fit as last one of these. The course was backwards compared to last time which was fine. Started off fine on the 4mpk mark, just slighty above. Picked it up to the right speed. I could feel the body starting to struggle though and I slowly slowed down, even as I tried hard. 3km was slow and tried to just hang on for number 4 and run the last one fast but I was tightening up and couldn't keep the stride open. As normal enough for me my forearms got quite sore, even though it was warm. The first 500m of the last km I had nothing and could only pick it up with 500 to go. Bit dissappointed to not get 20 again, but a reasonable time when I consider my training recently.

km Splits
4:03
3:59
4:05
4:08
4:07

Looking at the splits in more detail, while my km splits look quite good, my 500m splits are all over the place, with 1.5 as low as 3:49. I need to work on that consistent pacing to run my best times.

Running (road) warm up/down 15:36 intensity: (26 @1) + (13:13 @2) + (1:57 @3) 2.44 km (6:24 / km) +25m 6:05 / km
ahr:144 max:151 shoes: Inov8 Road-X 255

Warm down back to the car with a little extra to get up to 10k

Wednesday Sep 23, 2015 #

5 PM

Running (road) 47:52 intensity: (6:27 @1) + (41:25 @2) 9.11 km (5:15 / km) +77m 5:02 / km
ahr:119 max:119 shoes: Inov8 Road-X 255

Easy run in the park with Brian A. Just went out for a chat really and cruised along happy out. Body felt really good to be running again which was nice.

Went home had a quality lasagne and watched some rugby.

Tuesday Sep 22, 2015 #

5 PM

Cycling (turbo) 46:30 intensity: (1:25 @0) + (42:12 @1) + (2:17 @2) + (36 @3) 17.09 km (2:43 / km) +137m 2:37 / km
ahr:118 max:158 shoes: Cannondale CAAD8

Another go on Zwift as I was feeling super lazy. Just took it really easy and did one lap of the World Champs course.

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