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Training Log Archive: roar

In the 7 days ending Jan 23, 2016:

activity # timemileskm+mload
  Running (off-road)4 3:48:51 21.58(10:36) 34.73(6:35) 103477.7
  Stretching/Rehab5 1:54:00
  Running (road)3 1:27:30 9.51(9:12) 15.3(5:43) 9122.3
  Rock Climbing1 1:00:0012.0
  Cycling1 41:27 8.6(4:49) 13.84(3:00) 2328.1
  Orienteering1 29:09 3.11(9:22) 5.01(5:49) 17022 /24c91%18.6
  Commuting1 15:01 2.6(5:47) 4.18(3:36) 131.0
  Strength4 4:000.4
  Total16 9:39:58 45.4 73.06 154022 /24c91%140.2
  [1-5]12 7:21:42
averages - sleep:7.3

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SuMoTuWeThFrSa

Saturday Jan 23, 2016 #

Note
slept:6.0

Ruth & Don's car was broken down stuck on the gap between Sorrell & Black hill (yes more car trouble!). This time I had more warning so I had a better plan of how to work it around training. Drove down (in their other car) to Wicklow in the morning and picked them up to go get the car. It wouldn't start when we tried jumping it so had to tow the big car out onto the road and let down try using the hill. That worked so I could go for my run.
10 AM

Running (off-road) warm up/down 22:51 intensity: (1:17 @0) + (13:59 @1) + (3:58 @2) + (3:37 @3) 3.58 km (6:23 / km) +51m 5:58 / km
ahr:129 max:162 shoes: Inov8 X-Talon 2016

Jog on Sorrel over to the start of some hill intervals. Checked out the start of the planned route and then came down and did some drills and strides.Body feeling pretty good considering how abysmal my sleep was.

Running (off-road) hills 35:23 intensity: (1 @0) + (4:25 @1) + (3:23 @2) + (3:34 @3) + (18:14 @4) + (5:46 @5) 6.29 km (5:37 / km) +170m 4:57 / km
ahr:162 max:180 shoes: Inov8 X-Talon 2016

Found a nice hill interval lap thing to do in the forest on the side of Sorrell (or Lowbawn if you want to be more accurate). It was a tough one and the top bit was quite slippery with plenty of rocks and puddles. Good for an orienteer. It was about 1km. It was also fairly out of the wind which was a nice touch. Original plan was to do 4, but they were a bit shorter than I had though so
5 x 1020m hills
4:51, 5:03, 5:10, 5:11, 5:07
Did the first one much too fast. Toned it back then but was still a bit quick. Two tough ones but then I was working them properly and I got the 5 done well in the end. Good tough session. Enjoyable.

Running (off-road) warm up/down 12:39 intensity: (1 @0) + (1:52 @1) + (8:44 @2) + (2:02 @3) 2.05 km (6:11 / km) +18m 5:55 / km
ahr:141 max:155 shoes: Inov8 X-Talon 2016

Jog back down the interval route and back to the car. Took a while for my watch to pair with my HRM at the start for some silly reason but I wasn't complaining. Time for some recovery before night-o now.
6 PM

Running (off-road) warm up/down 11:28 intensity: (3:12 @0) + (2:24 @1) + (3:17 @2) + (2:35 @3) 1.48 km (7:46 / km) +21m 7:15 / km
ahr:122 max:159 shoes: Inov8 Oroc 2016

Warm up to loosen the legs out after this morning. Felt not too bad really. Did a few small drills and strides too. Bit unsure where I could really go without being on the course.

Orienteering race 29:09 intensity: (9 @0) + (43 @1) + (15 @2) + (1:10 @3) + (21:03 @4) + (5:49 @5) *** 5.01 km (5:49 / km) +170m 4:58 / km
ahr:171 max:182 spiked:22/24c shoes: Inov8 Oroc 2016

DBN 3 Larch Hill 4.6km



Set off quick and the legs felt it early. Kept the oing pretty tight mostly but I faded a bit nearer the end. Incorrect route to 12 cost me a bit and being dumb on 18 and crossing the river for no apparent reason. Otherwise focus was good and legs, while tired, got me through quite successfully.

Running (off-road) warm up/down 8:51 [2] 1.0 km (8:51 / km) +33m 7:36 / km
ahr:118 max:148 shoes: Inov8 Oroc 2016

Cool down with CNOC, i.e. Gina, Colm & Niamh. Relaxed pace looking around the forest at the scout stuff. Ran up this lovely path that everyone was complaining about for some reason.

Long - Splits

Friday Jan 22, 2016 #

7 AM

Stretching/Rehab 20:00 [0]
slept:8.5 (rest day)

8 AM

Strength 1:00 [1]

30 eccentrics

Thursday Jan 21, 2016 #

7 AM

Running (road) 20:11 intensity: (1:57 @0) + (16:57 @1) + (1:17 @2) 3.35 km (6:01 / km) +17m 5:52 / km
ahr:122 max:148 shoes: Inov8 Road-X 255

Easy run around the roads of Stoneybatter, Arbour hill and Smithfield. Legs felt tight starting off but loosened up nicely after a bit.

Stretching/Rehab 23:00 [0]

A nice relax post run. You get a very different view of the house from the floor and I found a few more hazelnuts under the press from when I dropped the packet the other day.
8 AM

Strength 1:00 [1]

No forgetting today.
30 eccentric calf lowers.
6 PM

Cycling (turbo) 41:27 intensity: (2:04 @0) + (10:36 @1) + (17:48 @2) + (10:25 @3) + (34 @4) 13.84 km (3:00 / km) +232m 2:46 / km
ahr:137 max:167 shoes: Cannondale CAAD8

Made up a kind of a random session on Zwift.
I had the turbo on the wrong setting so it was actually much harder than it was supposed to be. Nice though.

Wednesday Jan 20, 2016 #

7 AM

Stretching/Rehab 23:00 [0]

Little bit less efficient this morning.
Actually forgot to do my calf raises somehow so they'll have to be done later :/
7 PM

Running (off-road) 1:34:47 intensity: (4:37 @0) + (36:03 @1) + (24:10 @2) + (25:31 @3) + (4:26 @4) 13.13 km (7:13 / km) +493m 6:05 / km
ahr:135 max:168 shoes: Inov8 X-Talon 2016

Long run Wednesday. Shea was stuck in work so just Gina, Brian and I.

Brian's battery went on fire in the car before we started though, which was a little dramatic so we had just the one headtorch for the two of us. Kept to the bigger tracks as a result. Did 10x 10s hill sprint in the middle. Felt good overall. Lovely evening out. Met Shea coming up the hill at the end then. Last bit was slow with Brian having no torch.

Tuesday Jan 19, 2016 #

7 AM

Stretching/Rehab 23:00 [0]

Knee feeling better this morning, but the range of motion in the joint it a small bit lower than the right leg. Fine to run on though so intervals tonight it is.
8 AM

Strength 1:00 [1]

30 eccentric calves
6 PM

Running (road) warm up/down 23:11 intensity: (4:34 @0) + (7:04 @1) + (3:01 @2) + (8:32 @3) 3.73 km (6:13 / km) +3m 6:11 / km
ahr:130 max:162 shoes: Inov8 Road-X 255

Good warm up this week. Made sure I was on time. A bit smoggy out.

Running (road) intervals 23:57 intensity: (24 @0) + (12 @1) + (3:17 @2) + (6:42 @3) + (8:28 @4) + (4:54 @5) 5.24 km (4:34 / km) +19m 4:29 / km
ahr:163 max:181 shoes: Inov8 Road-X 255

4x 400m 30s 4x 800m 75s

Interesting session. Had to judge the 400s to not kill it and have enough for the 800s. Did fairly alright but I was fairly suffering on the last two 800s. Still happy with the overall session.

84, 80, 81, 79
2:48, 2:46, 2:51, 2:52

Running (road) warm up/down 10:46 [2] 1.74 km (6:10 / km) +3m 6:07 / km
shoes: Inov8 Road-X 255

solo cool down laps. Feeling ok, but lungs a bit tight.

Commuting 15:01 intensity: (6:00 @0) + (7:59 @1) + (54 @2) + (8 @3) 4.18 km (3:36 / km) +13m 3:32 / km
ahr:109 max:150 shoes: Basso

cycle home

Monday Jan 18, 2016 #

7 AM

Stretching/Rehab 25:00 [0]

Got up to go for a pre-breakfast run but the knee was fairly sore really. Probably not bad enough to mark as injured but I'll ice it a few more times today and see how it is. I've had too much knee trouble in the past, especially with this left knee so I gave the run a miss and did some stretching and foam rolling instead.
8 AM

Strength 1:00 [1]

30 eccentric calf lowers
11 AM

Note

Plan is a little bit dependent on the knee but I'm fairly confident it'll be fine tomorrow. Seem to have acquired a fierce chesty cough since the run yesterday too. I also want to get back to having at least 20 mins of stretching a day as it does make me feel more limber and better.

Monday: Climbing - will reassess whether this is a thing or not later
Tuesday: Intervals
Wednesday: Long run (including oing in Cruagh)
Thursday: pre-breakfast run, pm turbo trainer
Friday: rest
Saturday: Hills + night-o
Sunday: Donadea local event
7 PM

Rock Climbing (Bouldering) 1:00:00 [2]
shoes: Five Ten

Gravity climbing. Largely on pinks. Tried a few reds with no success, largely because they all seemed to involve extremely deep one legged squats on my bad leg! Did do a purple.

Sunday Jan 17, 2016 #

10 AM

Running (off-road) warm up/down 12:48 [2] 1.64 km (7:47 / km) +52m 6:43 / km
shoes: Inov8 X-Talon 2016

Warm up along the last bit of the route to check it out a bit. Feeling a bit stale.

Running (off-road) race 30:04 [5] 5.56 km (5:24 / km) +196m 4:36 / km
ahr:91 max:92 shoes: Inov8 X-Talon 2016

Howth IMRA.

Started much better than last year good position for the climb. Too good and I was dying by the time I hit the top. The second steep climb destroyed me and my lungs and throat were burning with the cold as well. Hung on in there, could see ColmM and was thinking about staying with them. Came under pressure on the downhill which was surprising and Ben Mangan came past on the flat. Died again on the steep hill and just kind of sat in for the last lap. Pushed the finish descent though to pick up two positions on the descent. Throat and lungs in serious trouble after. Felt a bit asthma'y really but it seems to have been a common enough conplaint.

Fell at some point on the second lap. It was quite dramatic and I got a "oh Jesus" from someone I was lapping. Nice duck and roll and I didn't lose any ground. However the knee was a bit sore.

1 minute slower than last year. I was faster up the first hill this year. On the second lap my speed up the second hill was where I basically lost all of the time. I was a little slower on the down after banging me knee too.

Running (road) warm up/down 9:25 [2] 1.23 km (7:38 / km) +49m 6:22 / km
shoes: Inov8 X-Talon 2016

Knee a bit sore really. Bit of a jog with James and then some more with c.hill.

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