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Training Log Archive: roar

In the 7 days ending Apr 18, 2010:

	activity	#	time	miles		km		+m	load
	Running (road)	6	3:52:57	26.96	(8:39)	43.38	(5:22)	839	75.8
	Commuting	6	3:09:46						23.8
	Orienteering	1	1:16:10	7.27	(10:29)	11.7	(6:31)	483	22.9
	Strength	1	26:45						5.3
	Total	12	8:45:38	34.23		55.08		1322	127.8
averages - rhr:48

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Sunday Apr 18, 2010 #

11 AM

Running (road) warm up/down 2:59 [2] 0.41 km (7:17 / km) +14m 6:14 / km
ahr:136 max:153 shoes: Jalas FLX

warm up!

Orienteering race 1:16:10 [3] 11.7 km (6:31 / km) +483m 5:24 / km
ahr:160 max:174 shoes: Jalas FLX

awful... don't make me talk about it.... had a trajedy when I just wasnt paying attention and lost 5 mins. maybe was a bit tired after yesterday.

2 PM

Running (road) warm up/down 6:32 [1] 0.87 km (7:31 / km) +45m 5:58 / km
ahr:117 max:126 shoes: Jalas FLX

warm down

Brown - Splits

Saturday Apr 17, 2010 #

6 AM

Commuting 45:00 [1]

cycled to and from halls for some reason, quit early in the morning...

10 AM

Commuting 25:00 [1]

4 PM

Running (road) long 1:29:24 [2] 17.0 km (5:16 / km) +314m 4:49 / km
ahr:149 max:169 shoes: Asics Gel

long run in the park. another nice sunny day and a nice run. went clockwise around this time including a loop of the munich hills and around the hospital and arond the furry glen some weird way for extra climb. felt pretty good apart from an odd desire to stop after 75 mins but it went away after about 30 seconds. during the run I saw, a film crew setting up for something or other, a group of guys testing microwave antenae with a cherry picker, a boat race on the liffey and a guy fishing in a pond, and i mean a little tiny pond...

Friday Apr 16, 2010 #

3 PM

Commuting 12:30 [1]

4 PM

Strength 26:45 [2]
ahr:126 max:163 shoes: Asics Gel

side step ups 14kg
one arm row 22.5kg
split squat 14kg
trap 3 raise 4kg
didnt do
vmo step up 12kg
seated ext rot 3kg
since the gym closed early cause trinity ball was on. still was a good session though. I was happy that i actually managed to make myself do it!

Commuting 19:16 [1]
ahr:101 max:136

Thursday Apr 15, 2010 #

7 PM

Running (road) warm up/down 11:24 [2] 2.21 km (5:10 / km) +14m 5:00 / km
ahr:134 max:143 shoes: Asics Gel

warm up before intervals. bit tired in the legs after yesterday but feeling pretty good. weird kinda pain in my legs but im sure its fine

Running (road) intervals 21:12 [3] 4.4 km (4:49 / km) +13m 4:45 / km
ahr:161 max:178 shoes: Asics Gel

10x300m in 64s 58s rest. strangely easy... must keep making rest shorter... one direction was harder than the other though. I think there was a wind from some direction. I guess the last day it was really wet and muddy...

Running (road) warm up/down 11:02 [2] 1.96 km (5:38 / km) +27m 5:16 / km
ahr:143 max:172 shoes: Asics Gel

warm down back to the house after intervals. feeling tired

Wednesday Apr 14, 2010 #

Commuting 48:00 [2]

raced a guy who was down on his tri-bars from harcourt to rathmines, wasnt that easy. had a similar race on the way back up to mine

7 PM

Running (road) warm up/down 12:38 [2] 1.61 km (7:51 / km) +42m 6:56 / km
ahr:119 max:157 shoes: Asics Gel

warm up before the hill run. jogging around randomly really

Running (road) warm up/down 14:24 [2] 1.76 km (8:11 / km) +30m 7:32 / km
ahr:131 max:174 shoes: Asics Gel

warm down after the hill race. jogged up to the steps and stretched there for a while. then back to the finish

Running (road) race 32:58 [5] 6.48 km (5:05 / km) +295m 4:09 / km
ahr:175 max:184 shoes: Asics Gel

first wednesday hill run. quite happy with my run overall. hit the firest ascent hard and felt for a min or two i had gone a bit too hard but the top came quickly and i managed to keep going over it. relaxed on the short descent and then pushed it all the way to the real top. sat in behind mike long on the next descent for a min or so but he slowed down so i shouted encouragement at him and then passsed him. I saved just the right amount for the last little uphill and passed 2 guys on it. The last descent was technical. so much fun, flying through the bends, gaining places but i kept hearing footsteps behind me and was like who is that? but didnt have time to check. hit the steps, there were those footsteps again and onto the gentle sloping road bam theres colm moran. we both ran past kev o'riordan but i had no idea where the finish was going to be. I hing on but i had to leave him go cause i couldnt keep going when i didnt know how far it was. i was right in the end i think. i would have dies trying to take it to the finish. happy overall really. my climbing was quite good really. should push even more coming down possibly.

Tuesday Apr 13, 2010 #

4 PM

Running (road) tempo 30:24 [3] 6.68 km (4:33 / km) +46m 4:24 / km
ahr:154 max:172 shoes: Asics Gel

Ran with Niall randomly. really nice weather. quality run. just felt good. flowed along nicely!

Monday Apr 12, 2010 #

Commuting 40:00 [1]
rhr:48

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