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Training Log Archive: TheFlan

In the 7 days ending Jun 23, 2013:

activity # timemileskm+m
  Hiking1 3:00:00 8.08(22:17) 13.0(13:51)
  Cycling1 2:27:52 37.7(3:55) 60.68(2:26) 826
  Running4 1:53:33 14.48(7:50) 23.31(4:52)
  Hill Running1 42:58 4.84(8:53) 7.79(5:31) 580
  Stretching2 32:00
  Orienteering1 30:00 1.55(19:19) 2.5(12:00)
  Total7 9:06:23 66.66 107.28 1406
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Jun 23, 2013 #

1 PM

Running warm up/down (road) 7:58 [3] 1.29 km (6:11 / km)
slept:8.5 shoes: Inov8 X-talons 212

w/ eamon and Laura

Hill Running race (MC'13 #4/6 Slievenamon) 42:58 [5] 7.79 km (5:31 / km) +580m 4:01 / km
(injured) shoes: Inov8 X-talons 212

30:24 to the top w/ Ritchie. Best descent I've ever done (1 5:07 mile split) but paid the price w/ two blisters, one right under each heal. Bigger report to follow...

Longer report:
Went out with the front lads and it eventually turned into a group of 5. Martin, Brian and Tom pulled away on the climb leaving me and Ritchie in a monumental battle to the top. It was tit-for-tat the whole way up, each taking turns draughting at the front. I tried a few times to burn him off, but no joy. Too evenly matched. He bursted to get 4th to the top and I then followed Tom's descent on the open stuff to get out 5 seconds ahead of him again. At this point I decided right lets get reckless and go all out. The underside of the right hell started to go on fire 1/3 of the way down and the left followed suit a few hundred metres later. I was literally out of control following Tom's line down. Below at the gate, I turned to see I opened up a much bigger gap. The feet were in bits at this point and the last km was torture. Decided to run through the pain and suffer later. Feet were stinging with every step on the road tried to run on my toes as much as possible. Delighted to have finished only 38s behind Tom but had it been any further, Ritchie would have caught me again.

Saturday Jun 22, 2013 #

Note
slept:6.5 (rest day)

Friday Jun 21, 2013 #

8 AM

Running (Easy) 30:35 [2] 5.99 km (5:06 / km)
slept:8.5 shoes: Asics Gel Kayano 18 (red)

Pre-wedding trot w/ Laura

Thursday Jun 20, 2013 #

7 PM

Running warm up/down (grass) 9:03 [2] 1.63 km (5:33 / km)
ahr:124 max:134 slept:6.0 shoes: Aididas Swoop

Stretching warm up/down 5:00 [1]

Running intervals (grass) 19:02 [5] 4.68 km (4:04 / km)
ahr:159 max:175 shoes: Aididas Swoop

Fartlek ...-ish. 1min on, jog 1 min

Running warm up/down (grass) 8:30 [2] 1.49 km (5:42 / km)
ahr:133 max:138 shoes: Aididas Swoop

Stretching warm up/down 12:00 [1]

Learned some new ones for the hip joint from Dave

Wednesday Jun 19, 2013 #

9 AM

Orienteering (controls out) 30:00 [1] 2.5 km (12:00 / km)
slept:6.0

Didn't sleep well last night at all
2 PM

Hiking long 3:00:00 [1] 13.0 km (13:51 / km)

Est time/distance
8 PM

Note

Had da shpud too late to train. Pity, so many options had we been an hour or two earlier

Tuesday Jun 18, 2013 #

7 PM

Running warm up/down (grass) 21:03 [2] 3.88 km (5:26 / km)
ahr:124 max:132 slept:7.5 shoes: Asics Gel-Kayano 17

Stretching warm up/down (w/ strides) 10:00 [3]

Running intervals (track) 7:00 [5] 2.46 km (2:51 / km)
ahr:162 max:174 shoes: Asics Gel-Kayano 17

w/ joe's group @ UL. It has been a while since I did intervals, bit sluggish. Too much racing the past few weeks and no proper training!! Splits: (dist, AHR, MHR):-
207 136 153
213 150 163
207 153 163
203 157 169
206 162 170
207 162 171
203 162 171
199 164 171
210 164 174
198 164 171
212 164 172
195 166 174

Running warm up/down (grass) 10:22 [2] 1.89 km (5:29 / km)
ahr:133 max:139 shoes: Asics Gel-Kayano 17

Stretching warm up/down 5:00 [1]

10 PM

Note

A bit of course planning advice from the grand master!

Monday Jun 17, 2013 #

Cycling 2:27:52 [3] 60.68 km (2:26 / km) +826m 2:17 / km
ahr:125 max:169 slept:8.5

Spin w/ UL crew. Total time inlc stoppages. 8 out so nice turn-out. Out the back of UL and ended up (unintentionally) on Windy (11:37 - gave up 2/3 of the way up) and swung around for hurlers. Got eaten alive with midges again. Mighty roll-up peleton back in on the main road. Great night out - apart fro the midges

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