Training Log Archive: roarIn the 7 days ending May 29, 2018:
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Tuesday May 29, 2018 #
7 PM
Running (off-road) warm up/down 19:11 2.66 km (7:13 / km) +30m 6:50 / km
ahr:125 max:156 shoes: VJ Bold 8
Warm up with ColmM, Joshosh and Cillin. Down the road and back again with some chats. Then the usual drills and strides, though trying to chat to various stationary people at the same time made it a little tricky.
Orienteering race 38:56 ** 7.97 km (4:53 / km) +99m 4:36 / km
ahr:169 max:177 spiked:17/19c shoes: VJ Bold 8
Plan was to go hard and I did that. Delivered pretty well. Not the hardest orienteering but on the limit mistakes are always possible. Got as far a 6 before I had some small lack of confidence but powered through. Lost maybe 15s on 7 because I went around the gorse but through was possible. Did ok on the hill to 8. Was always going straight to 10 and fought hard up to bun hill. Legs took a bit to get moving again over the top though and ditch jumping after that was a struggle. Clean then as far as 13 when I got pulled up the slope a bit too much and hit the wrong depression ~20s. 15 was good fun as I took an entrance to the control I thought was legit but it really wasn't so I was wading through some gorse. Tried to press on for 16 & 17 but was getting slow by the time I was leaving 17. 18 was the last tricky control and I didn't find it first time which was annoying and wandered a bit.
Still a ways of Colm H speed but not miles behind the other 2, Colm M and Josh.
Still a ways of Colm H speed but not miles behind the other 2, Colm M and Josh.
Running (off-road) hills 25:00 3.89 km (6:26 / km) +174m 5:15 / km
ahr:155 max:171 shoes: VJ Bold 8
12x 45s hills with jog down recovery
Had a cup of water and a biscuit after the course and then straight to the big depression north of the car park. Found a perfectly 45s long hill so beasted myself up that a few times. Hard work, warm out too. Considered removing the top a few times but always at the top when I was too tired to actually do it. Watch stopped lapping correctly some time in the middle so I lost count a bit but seem to have done the correct amount. Got some encouragement from people cooling down with was nice.
Got tough around the 6-7 mark (I mean properly tough, it was always hard). Trying to have good form and pushed on pretty well until the end, doing the last 2 quite strongly I felt.
Had a cup of water and a biscuit after the course and then straight to the big depression north of the car park. Found a perfectly 45s long hill so beasted myself up that a few times. Hard work, warm out too. Considered removing the top a few times but always at the top when I was too tired to actually do it. Watch stopped lapping correctly some time in the middle so I lost count a bit but seem to have done the correct amount. Got some encouragement from people cooling down with was nice.
Got tough around the 6-7 mark (I mean properly tough, it was always hard). Trying to have good form and pushed on pretty well until the end, doing the last 2 quite strongly I felt.
Running (off-road) warm up/down 2:24 0.41 km (5:48 / km) +3m 5:36 / km
ahr:131 max:134 shoes: VJ Bold 8
Token cool down because:
a) I was tired
b) I needed to find someone to get me back into town
a) I was tired
b) I needed to find someone to get me back into town
Monday May 28, 2018 #
9 AM
Note
Mon- 50-60mins easy + 6x100 strides
Tues- Summer Series long (hard) followed by 12 x 45secs hills w/ jog down rec.
Weds- 80-90mins easy (hopefully in the hills but will have to see about some logistics.)
Thurs- Rest day or 30mins easy
Fri- 25mins easy + 4 x hill sprints/strides (after travel!)
Sat- Shamrock
Sun- Shamrock
Mon- Shamrock
Tues- Summer Series long (hard) followed by 12 x 45secs hills w/ jog down rec.
Weds- 80-90mins easy (hopefully in the hills but will have to see about some logistics.)
Thurs- Rest day or 30mins easy
Fri- 25mins easy + 4 x hill sprints/strides (after travel!)
Sat- Shamrock
Sun- Shamrock
Mon- Shamrock
7 PM
Running (road) 1:06:28 10.84 km (6:08 / km) +14m 6:06 / km
ahr:129 max:164 shoes: New Balance Vazee
Easy run in town. Low on energy this evening and it took me a while to get out the door. I did though and headed kind of towards the sea in a roundabout fashion. It didn't work out quite as well as I hoped as some of the roads are just industrial access and not the best for running. The coastal path was nice as usual and I went for an explore out on the beach for the fun. Wanted to see if I could get across Sandymount but there's a river in the way. Home then via the Aviva. Finished with 6x100m strides. They felt good actually. Stopped by some woman looking for somewhere just as I was done, which was relatively good timing I suppose. Didn't accede to her request to walk with her the 3k that it was to her destination.
Sunday May 27, 2018 #
2 PM
Running (road) 1:42:06 15.47 km (6:36 / km) +612m 5:31 / km
ahr:133 max:172 shoes: New Balance Vazee
Long and easy in the hills with ColmM, c.hill, lorrieq and Cillin. Muggy out, got rained on for the first time in months but then just really sweaty. Few little squeezes of the pace on some climbs but mostly just ticking away nicely. Excellent run.
Saturday May 26, 2018 #
12 PM
Rock Climbing 1:00:00 [1]
In Gravity for 2 hours. Good fun, felt like I could climb kind of well and would like to get back into this really. Gympa is over now so I might stick in climbing instead. Feeling a little rough after the previous nights endeavours but recovered well throughout the day. Got a black nice and early (like climb no. 3) and was kinda tired forever after that!
Also went go karting afterwards which was good fun too. Some sore muscles to come tomorrow I imagine.
Also went go karting afterwards which was good fun too. Some sore muscles to come tomorrow I imagine.
Friday May 25, 2018 #
5 AM
Note
slept:5.0
Ugh, early flight today. Someday I will not leaving packing until really late the night before.
Thursday May 24, 2018 #
8 AM
Note
slept:8.0
5 PM
Running (road) 56:12 9.93 km (5:40 / km) +78m 5:27 / km
ahr:147 max:170 shoes: New Balance Vazee
Easy one this evening. Was a bit stressed about time as I thought I had to squeeze it in before Hittaut stuff. That got postponed though so no stress and I got to watch the end of the giro before I left. Went to Stenhagen because I haven't in ages. Another great evening out and a very pleasant run. Met some cats and one very friendly one in particular. Legs were heavy at the start but felt ok by the end.
Then quick dinner before heading to Sam & Ross' for a little birthday celebration which was a very nice way to spend evening.
Then quick dinner before heading to Sam & Ross' for a little birthday celebration which was a very nice way to spend evening.
Wednesday May 23, 2018 #
8 AM
Note
slept:8.5
6 PM
Running (road) warm up/down 15:00 1.92 km (7:48 / km) +24m 7:21 / km
ahr:127 max:168 shoes: VJ Bold 8
Warm up to the start from the cars. Remembered the inhaler with easily enough time to go back and get it. Legs a little heavy from intervals yesterday but seemed to loosen up a bit with some drills and strides.
Orienteering race 1:15:53 *** 12.01 km (6:19 / km) +91m 6:05 / km
ahr:159 max:170 spiked:7/11c shoes: VJ Bold 8
Jukola Test - Results - Livelox
Not happy with this run, though there are some positives. The lack of north lines on the map confused me once or twice, particularly going to 2 & 9, in the same area really. 2 was just crazy bad going in the wrong direction altogether and then missing the control once I had actually worked it out. Livelox thinks I was there the first time I passed but I wasn't. Had a better spell 3->5 though some small refinements on route execution on 5 would have been good. Wrong choice to go straight for 6. Legs were a bit heavy from intervals but I pushed them pretty well I felt. I was still way down on the short climb to 7.
Left 7 badly, increasing the distance through the rough semi open. On the road to 8 was a gradual uphill and it was tough work getting the legs to turn over. Again pretty bad leaving 8 and bad direction going to 9.
Felt like I pulled it together a bit going to 10 but crossed the marsh too sharply (north lines?) and then was somewhat confused by the new felling that lost me a good few seconds. Control itself was good.
Final road run to 11 I tried to press on but I wasn't delivering much. David caught me in the circle then but I stayed in front to the finish.
Not happy with this run, though there are some positives. The lack of north lines on the map confused me once or twice, particularly going to 2 & 9, in the same area really. 2 was just crazy bad going in the wrong direction altogether and then missing the control once I had actually worked it out. Livelox thinks I was there the first time I passed but I wasn't. Had a better spell 3->5 though some small refinements on route execution on 5 would have been good. Wrong choice to go straight for 6. Legs were a bit heavy from intervals but I pushed them pretty well I felt. I was still way down on the short climb to 7.
Left 7 badly, increasing the distance through the rough semi open. On the road to 8 was a gradual uphill and it was tough work getting the legs to turn over. Again pretty bad leaving 8 and bad direction going to 9.
Felt like I pulled it together a bit going to 10 but crossed the marsh too sharply (north lines?) and then was somewhat confused by the new felling that lost me a good few seconds. Control itself was good.
Final road run to 11 I tried to press on but I wasn't delivering much. David caught me in the circle then but I stayed in front to the finish.
Running (road) warm up/down 5:26 0.88 km (6:10 / km) +17m 5:38 / km
ahr:118 max:130 shoes: VJ Bold 8
After waiting around getting cold and eaten my mosquitos, jogged back to the cars with Johannes & Fay.