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Training Log Archive: roar

In the 7 days ending Sep 23, 2018:

activity # timemileskm+mload
  Running (road)4 4:11:19 28.11(8:56) 45.24(5:33) 24979.7
  Cycling4 2:37:35 32.4(4:52) 52.15(3:01) 2658.2
  Orienteering1 1:03:51 5.75(11:06) 9.25(6:54) 34620c21.1
  Strength1 49:16 0.73(0.9/h) 1.17(1.4/h) 33.1
  Running (off-road)1 13:07 0.56(23:27) 0.9(14:34) 201.4
  Total10 8:55:08 67.55(7:55) 108.71(4:55) 88320c113.5
  [1-5]10 6:36:03
averages - sleep:6

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Sunday Sep 23, 2018 #

12 PM

Running (off-road) warm up/down 5:53 intensity: (22 @0) + (4:26 @1) + (1:05 @2) 0.71 km (8:16 / km) +20m 7:15 / km
ahr:124 max:151 shoes: Inov8 X-talons 225

Jog to the start, stopped briefly for a few chats but cutting it pretty tight for last start so not much time. Large delay was caused by somehow getting what appeared to be human excremenet on my ankle and trying to clean that off.

Orienteering race 1:03:51 intensity: (41 @0) + (16:18 @1) + (10:45 @2) + (19:05 @3) + (12:58 @4) + (4:04 @5) *** 9.25 km (6:54 / km) +346m 5:49 / km
ahr:152 max:177 20c shoes: Inov8 X-talons 225

Clarabeg LL Brown -

Running (off-road) warm up/down 7:14 intensity: (9 @0) + (7:05 @1) 0.19 km (38:29 / km)
ahr:118 max:140 shoes: Inov8 X-talons 225

Cool down up and down the road. Time is a guess, apparently I stopped my watch when I stopped to talk to the girls for a minute. Felt good.

Brown - Splits

Saturday Sep 22, 2018 #

2 PM

Running (road) long 1:48:21 intensity: (4:03 @0) + (51:06 @1) + (22:50 @2) + (18:31 @3) + (10:38 @4) + (1:13 @5) 19.53 km (5:33 / km) +154m 5:20 / km
ahr:141 max:174 shoes: New Balance Vazee

Trying to get back on the long run train and get in some hills. After being stupidly cold all morning, sleeping until 11 for the first time in years and staying mostly in bed until 1, I started down the canal for an alternative park entrance. Then 2x loops in the kyber before coming home via furry glen and Farmleigh. Went a bit quick at first and was feeling pretty rough for the Kyber. After the hour mark it was a proper struggle and I was not moving anyway well. I fought on though and got through it. Really felt tired and sore in my shoulders, I guess from gym yesterday.

The rest of the day was a struggle in terms of DOMS from Friday gym.

Friday Sep 21, 2018 #

7 AM

Running (road) 32:49 intensity: (36 @0) + (34 @1) + (35 @2) + (8:02 @3) + (17:29 @4) + (5:33 @5) 6.22 km (5:16 / km) +13m 5:13 / km
ahr:163 max:180 shoes: New Balance Vazee

Was fairly unsure when I woke up what the plan for today was. Decided that I do need to go to Ballymore this evening so cycling was out. Wanted to gym and get a run in today so decided to run to the gym. After about 3k it occurred to me that 12k pre gym was not going to set me up for the perfect gym sesh. Then a train went by and I checked the timetable for Broombridge, where I would arrive 2 mins before the train. Worked out pretty well. Saw some fish in the canal and almost ran into a heron that was also looking at them and didn't notice me until very late somehow.
8 AM

Strength 49:16 intensity: (37:43 @0) + (7:37 @1) + (25 @2) + (42 @3) + (1:47 @4) + (1:02 @5) 1.17 km (1.4 kph) +3m
ahr:93 max:179 shoes: New Balance Vazee

From Docklands to FlyeFit and then gym
Squats 3x10 45kg
Deadlift 3x10 50, 50, 55kg
3x10 lat pull down 32, 39, 39kg,
3x10 TRX core extensions,
3x10 back ups 10, 5, 5kg

Dropped the weights down a bit as first time back in a while. Hamstrings knew about the squats still. Super cold in that gym, same temp as outside I reckon. At least the showers are warm, though every now and then they become hotter than the sun with no warning. Also I found the key to my lock, in my lock. I'm not really sure what happened there.

Thursday Sep 20, 2018 #

1 AM

Cycling 31:52 intensity: (27:12 @0) + (4:40 @1) 10.37 km (3:04 / km) +73m 2:58 / km
ahr:91 max:143 shoes: Cannondale CAAD8

Post "few scoops" in town with the TT crew - Jonny. Good fun playing 30 seconds. Bit of a trek home for fairly late but not that bad really. Weather reasonably kind tbf.
8 AM

Cycling 34:19 intensity: (12:17 @0) + (16:07 @1) + (2:03 @2) + (2:41 @3) + (1:11 @4) 12.15 km (2:49 / km) +5m 2:49 / km
ahr:116 max:167 slept:6.0 shoes: Cannondale CAAD8

Not a hugely long time since the last cycle I had... Back into work via the canal. Got a few bits slightly more optimised route, but still got stuck down a dead end. Only 2 gates to lift the bike over. There's about 1k of bad surface from but it's probably worth it for not being on the road with all the cars.
6 PM

Cycling 54:29 intensity: (41:10 @0) + (9:10 @1) + (3:03 @2) + (1:05 @3) + (1 @4) 17.86 km (3:03 / km) +182m 2:54 / km
ahr:103 max:164 shoes: Cannondale CAAD8

Absolutely lashing and a bit windy. First to irishtown to look for my locker lock key. No dice. Then to the Kyber. Very grim cycling along the quays. Couldn't see much with the glasses. Did 3x efforts up the Kyber. Not super snappy but nice bit of effort. Had to stop after and put on more clothes. Very cold by the time I got home and straight into the shower.

Wednesday Sep 19, 2018 #

7 PM

Running (road) warm up/down 14:20 intensity: (21 @0) + (1:48 @1) + (2:36 @2) + (3:37 @3) + (4:02 @4) + (1:56 @5) 2.04 km (7:02 / km) +1m 7:01 / km
ahr:156 max:182 shoes: New Balance Vazee

Down on Irishtown track with ColmM, jonnyq, BradLund and CillinC. Few random laps and then some strides and drills. Small bit ad hoc but warmed up nicely.

Running (road) race 11:26 intensity: (1 @0) + (17 @1) + (1:11 @2) + (2:50 @3) + (5:10 @4) + (1:57 @5) 3.03 km (3:46 / km) +1m 3:46 / km
ahr:163 max:178 shoes: New Balance Vazee

3K TT on Irishtown track. 5s off PB from 2014 that was on grass and maybe a bit short. Storm Ali probably had a non 0 impact.
Plan was to aim for 90s laps and then press on towards the end. Stuck with the guys for the first 200 to get at least one straight with a bit of shelter from the wind. That didn't feel too quick but let them go and ran my own pace. Mostly got it fairly well the the 3rd last lap I suffered a lot. Just felt like the wind was stronger for the lap but then I was close enough to the finish to just fight it out. Glad I remembered the inhaler.

41, 91, 91, 92, 92, 97, 93, 89

Running (road) warm up/down 19:22 intensity: (22 @0) + (7:53 @1) + (7:39 @2) + (3:28 @3) 2.81 km (6:54 / km) +5m 6:51 / km
ahr:141 max:159 shoes: New Balance Vazee

Loosening out the legs. 2 laps then sent the lads off to Cillin's office while Jonny and I turned around back to Irishtown.

Tuesday Sep 18, 2018 #

7 AM

Cycling 36:55 intensity: (13:45 @0) + (23:10 @1) 11.78 km (3:08 / km) +5m 3:08 / km
ahr:109 max:141 shoes: New Balance Vazee

IW, or at least as far as the gym where I can have a shower. Nice route option along the canal. Good surface for the majority and then. Last bit in the city proper is on grand cycle lanes then. Could probably do with a bell to alert oblivious pedestrians of my presence on some of the narrower bits. Few optimisations to be made, especially missing the turn onto the canal in the first place.
5 PM

Running (road) 1:05:01 intensity: (23 @0) + (13:52 @1) + (10:54 @2) + (21:15 @3) + (12:49 @4) + (5:48 @5) 11.61 km (5:36 / km) +75m 5:26 / km
ahr:153 max:183 shoes: New Balance Vazee

Ran home from work. Windy out. Went the simple way through the park. Felt long enough really. 4x 100m strides on roselawn to finish off then. Get the legs moving a bit.

Monday Sep 17, 2018 #

9 PM

Note

Back to work. Carrying the last 2 years of working from home into work. Plan was to go for an easy one in the evening but then there was a mess of Gina missing a bus and then wasn't home till late so left it.

Monday: get back into the groove of commuting
Tuesday: cycle in, run home
Wednesday: 3k time trail in Irishtown

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