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Training Log Archive: Clodagh

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Normal Run15 10:38:29 70.46(9:04) 113.4(5:38) 543
  Hill Run5 3:46:31 20.24(11:11) 32.58(6:57) 1196
  Orienteering3 3:24:24 14.29(14:18) 23.0(8:53) 688
  Cycling1 2:00:00
  Core5 40:00
  Total24 20:29:24 104.99 168.97 2427

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Wednesday Jan 30, 2019 #

7 PM

Normal Run 39:43 [3] 7.01 km (5:40 / km) +18m 5:36 / km
ahr:150 max:168

Tuesday Jan 29, 2019 #

6 PM

Normal Run 1:01:34 [3] 11.62 km (5:18 / km)
ahr:165 max:186

UCDAC - 10min tempo + 2x (2min, 2min, 4min)

Sunday Jan 27, 2019 #

12 PM

Orienteering 1:07:16 [3] 6.75 km (9:58 / km) +311m 8:06 / km
ahr:147 max:171

Edinburgh Arthur’s seat green

Saturday Jan 26, 2019 #

12 PM

Orienteering 1:05:07 [3] 10.53 km (6:11 / km) +87m 5:56 / km
ahr:170 max:184

Edinburgh city race

Normal Run 15:04 [3] 2.2 km (6:51 / km)
ahr:159 max:170

Wednesday Jan 23, 2019 #

4 PM

Normal Run 1:00:02 [3] 10.42 km (5:46 / km) +14m 5:43 / km
ahr:158 max:174

Tuesday Jan 22, 2019 #

6 PM

Normal Run 1:04:46 [3] 11.93 km (5:26 / km)
ahr:163 max:183

UCDAC - 10x 2min [1min]

Sunday Jan 20, 2019 #

Normal Run 1:03:45 [3] 11.5 km (5:33 / km)

Phoenix Park. Hope you’re happy now Colm.

Core 10:00 [3]

Saturday Jan 19, 2019 #

Normal Run 18:00 [3] 3.0 km (6:00 / km)

Howth warm-up and warm-down.
12 PM

Hill Run 38:52 [3] 5.97 km (6:30 / km) +156m 5:45 / km
ahr:170 max:187

Howth IMRA race. Got attacked by gorse but lived to tell the tail.
6 PM

Orienteering 1:12:01 [3] 5.71 km (12:37 / km) +290m 10:04 / km
ahr:146 max:178

Lovely night-o in Djouce. Was stuck in gorse part 2 and my legs are still crying.

Friday Jan 18, 2019 #

8 PM

Normal Run 25:59 [3] 5.1 km (5:06 / km)
ahr:159 max:181

Short run in Rathmines to ease out the legs.

Thursday Jan 17, 2019 #

10 AM

Hill Run 36:50 [3] 5.52 km (6:40 / km) +169m 5:47 / km
ahr:159 max:183

Hill reps by the graveyard in Valentia and down to Glanleam.

Tuesday Jan 15, 2019 #

1 PM

Hill Run 1:06:11 [3] 9.01 km (7:21 / km) +361m 6:07 / km
ahr:171 max:185

El clásico: Bray Head double whilst in Valentia.

Sunday Jan 13, 2019 #

10 AM

Normal Run 21:23 [3] 3.86 km (5:32 / km)

Stopped in an art gallery midway through and got chased by security guards.

Saturday Jan 12, 2019 #

11 AM

Hill Run 42:35 [3] 6.45 km (6:36 / km) +230m 5:36 / km

To the Parador and back. Crawling.

Friday Jan 11, 2019 #

3 PM

Normal Run 33:04 [3] 5.26 km (6:17 / km) +151m 5:30 / km

Run with Niamh.
5x30 second hill reps and along the beach

Wednesday Jan 9, 2019 #

4 PM

Normal Run 50:07 [3] 8.87 km (5:39 / km) +56m 5:29 / km

Phoenix Park run. Nice change of scene.

Monday Jan 7, 2019 #

Cycling 2:00:00 [3]

Spin out to Carrickgollogan and home. Fierce windy on the way back.

Core 10:00 [3]

12 PM

Normal Run 49:15 [3] 7.18 km (6:51 / km) +210m 5:59 / km
ahr:155 max:173

Carrickgollogan. More or less followed the IMRA route, and added a bit on at the end. Legs = dead.

Sunday Jan 6, 2019 #

Core 10:00 [3]

Pretty much the same as usual, with a slight increase in quantity.
3 PM

Normal Run 1:00:09 [4] 12.73 km (4:43 / km) +94m 4:33 / km
ahr:160 max:182

Ran by the tuning fork, up around the back of Marlay and back down the other road to the tuning fork.
Stopped off in Tom’s midway through for a chat and some cheese.

Saturday Jan 5, 2019 #

Hill Run 42:03 [3] 5.62 km (7:29 / km) +280m 5:59 / km

Hellfire with Méabh and Éadaoin. So speedy the walkers never even saw us pass.

Core 5:00 [3]

The usual with Méabh and Éadaoin plus wall sits to spice it up.

Friday Jan 4, 2019 #

Normal Run 48:51 [3] 7.62 km (6:25 / km)

Deerpark session with Éadaoin. 8x hillreps.

Core 5:00 [3]

The usual:
1 min front plank, 30 seconds each side and 30s back.
20 bridges, 10 one-legged bridges per leg, 5 leg lifts.
20 pairs of Russian twists and 10 crunches.
With Éadaoin.

Thursday Jan 3, 2019 #

Normal Run 26:47 [1] 5.1 km (5:15 / km)

Evening Dodder run. Stretching out the legs after a 2-day hiatus.

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