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Training Log Archive: lorrieq

In the 30 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m
	Running	31	17:49:54	118.4	(9:02)	190.55	(5:37)	700
	Orienteering	3	2:49:07	15.22	(11:07)	24.5	(6:54)	500
	Cycling	1	1:00:00
	Swimming	6	48:30	1.09		1.75
	Total	40	22:27:31	134.71		216.8		1200
	[1-5]	39	21:27:31
averages - sleep:7.7 rhr:52 weight:68kg

2:23

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» now

Sunday Nov 30, 2014 #

8 PM

Running 7:00 [2] 1.1 km (6:22 / km)
shoes: Adidas

9 PM

Running 1:11:20 [2] 10.5 km (6:48 / km) +250m 6:04 / km
shoes: Adidas

Masseys and Hellfire with ColmM and CillinC. After leaving the Hellfire car park I did not feel great but perked up after a few sweets.

11 PM

Running warm up/down 1:30 [2] 0.25 km (6:00 / km)
shoes: Adidas

Saturday Nov 29, 2014 #

9 AM

Running warm up/down 28:30 [2] 3.7 km (7:42 / km)
shoes: Adidas

10 AM

Running race 17:57 [5] 5.0 km (3:35 / km)
shoes: Adidas

Marlay 5km. New PB. Didn't feel fast, legs were quite heavy after yesterday but obviously training is paying off. Parkrun was not on but ran it with ColmM, CillinC and jonnyq

Running warm up/down 26:11 [2] 4.03 km (6:30 / km)
shoes: Adidas

- Splits

Friday Nov 28, 2014 #

9 AM

Running 46:00 [2] 8.37 km (5:30 / km)
shoes: Adidas

UCD Full Extremities

10 AM

Swimming 6:00 [3]

7 PM

Running hills 1:31:30 [2] 12.28 km (7:27 / km) +350m 6:31 / km
shoes: Adidas

With ColmM from Pine Forest to Fairy Castle. Very enjoyable.

Thursday Nov 27, 2014 #

9 AM

Running 46:00 [2] 8.37 km (5:30 / km)
shoes: Adidas

UCD Full Extremities

Thursday Nov 20, 2014 #

6 PM

Running 41:57 [2] 7.12 km (5:54 / km)
shoes: Adidas

Running 30:00 [5] 6.2 km (4:50 / km) +100m 4:29 / km
shoes: Adidas

10 x 1min hills. Reaching around 310m every time, further on the last two. Only really started to push for the last few, was a bit crowded and boxed in on some of them.

7 PM

Running warm up/down 11:28 [2] 1.79 km (6:24 / km)
shoes: Adidas

Wednesday Nov 19, 2014 #

10 AM

Note
rhr:52 slept:8.0

Tuesday Nov 18, 2014 #

11 AM

Swimming 11:00 [3] 0.5 km (22:00 / km)

12 PM

Running 34:46 [2] 6.57 km (5:18 / km)
shoes: Adidas

6 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas

Running 21:00 [5] 5.9 km (3:34 / km)
shoes: Adidas

UCDAC - 7 x 3mins

7 PM

Running warm up/down 7:30 [2] 1.0 km (7:30 / km)
shoes: Adidas

Monday Nov 17, 2014 #

12 AM

Note

Weeks Plan:
Mon - Rest
Tue - 6km easy, Intervals 8km
Wed - 12km easy
Thur - 6km easy, Intervals 8km
Fri - 16km easy

Will then be away Saturday to Wednesday.

10 AM

Swimming 12:30 [3] 0.5 km (25:00 / km)

Sunday Nov 16, 2014 #

8 AM

Running 1:02:38 [3] 12.34 km (5:05 / km)
shoes: Adidas

- Splits

Saturday Nov 15, 2014 #

1 PM

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: Adidas

Running 11:05 [5] 3.26 km (3:24 / km)
shoes: Adidas

2 mile at road relays. Good fun!

Mile 1 - 5:18
Mile 2 - 5:47

2 PM

Running warm up/down 10:33 [2] 1.43 km (7:23 / km)
shoes: Adidas

4 PM

Running 23:23 [2] 4.13 km (5:40 / km)
shoes: Adidas

Short run with ColmM and CillinC back in UCD.

- Splits

Friday Nov 14, 2014 #

10 AM

Note
slept:8.0 weight:68kg

12 PM

Running 56:26 [2] 10.85 km (5:12 / km)
shoes: Inov8 X-Talon 212 2014

Thursday Nov 13, 2014 #

10 AM

Running warm up/down 13:37 [2] 2.53 km (5:23 / km)
shoes: Inov8 X-Talon 212 2014

Running tempo 25:00 [4] 5.93 km (4:13 / km)
shoes: Inov8 X-Talon 212 2014

Around a very wet and muddy UCD.

Running warm up/down 3:30 [2] 0.5 km (7:00 / km)
shoes: Inov8 X-Talon 212 2014

Not hitting distance for the day but not a big deal with this weather.

Wednesday Nov 12, 2014 #

8 AM

Swimming 10:00 [3] 0.3 km (33:20 / km)

4 PM

Note
(rest day)

Swapping today's run with Friday's rest day. Too horrendously tired. Couldn't even make a sandwich.

Tuesday Nov 11, 2014 #

8 AM

Note
slept:7.0

Didn't get to bed early enough so will throw the distance from am into running before and after intervals.

1 PM

Running 33:14 [2] 6.26 km (5:19 / km)
shoes: Adidas

Wet

6 PM

Running warm up/down 19:15 [2] 3.07 km (6:16 / km)
shoes: Inov8 X-Talon 212 2014

Running intervals 14:39 [5] 4.48 km (3:16 / km)
shoes: Inov8 X-Talon 212 2014

30s, 45s, 60s, 5min steady, 5min steady, 60s, 45s, 30s

7 PM

Running warm up/down 19:38 [2] 2.35 km (8:21 / km)
shoes: Inov8 X-Talon 212 2014

Monday Nov 10, 2014 #

12 AM

Note

Weeks Plan
Mon - 12km easy
Tue - am 4km easy pm intervals (7km)
Wed - 12km easy hills
Thur - am 4km easy pm 25min tempo (8km)
Fri - Rest
Sat - Athletics race (8km)
Sun - 15km easy hills

12 PM

Running 1:00:11 [3] 12.11 km (4:58 / km)
shoes: Adidas

Passed 1000km in the adidas on this run