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Training Log Archive: roar

In the 7 days ending Jan 1, 2012:

activity	#	time	miles		km		+m	load
Running (road)	5	3:01:04	20.06	(9:01)	32.29	(5:36)	1089	81.8
Hill Walk	2	1:18:02	3.11	(25:04)	5.01	(15:35)	609	8.6
O-training	1	49:39	4.16	(11:56)	6.7	(7:25)	132	9.9
Strength	1	44:57						9.0
Orienteering	1	44:31	4.39	(10:09)	7.06	(6:18)	390	26.7
Total	9	6:38:13	31.73		51.06		2219	136.1

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Sunday Jan 1, 2012 #

7 AM

Hill Walk 43:30 [1] 2.13 km (20:25 / km) +352m 11:11 / km
ahr:131 max:155

up tonlagee for the sunrise that once again never came. it rained though and it was pretty windy... went around on the top for a while looking for somewhere to shelter

Hill Walk 8:24 [2] 1.7 km (4:56 / km)
ahr:156 max:171

I then descended... ran behind conor until he hilariously fell, shea pulled off a 5m one foot slide while trying to recover and didnt fall. good times. bit faster than the way up...

Saturday Dec 31, 2011 #

Note

2 PM

Running (road) warm up/down 7:06 [2] 1.24 km (5:44 / km) +21m 5:16 / km
ahr:139 max:153 shoes: salomon speed cross

warm up

Running (road) hills 21:36 [5] 2.71 km (7:58 / km) +227m 5:37 / km
ahr:160 max:180 shoes: salomon speed cross

hills by the forest on sorrell. 8x 1:30 recovery back down was pretty consistent with the distance but did flag a little

Running (road) warm up/down 7:31 [3] 1.25 km (6:01 / km) +23m 5:31 / km
ahr:154 max:164 shoes: salomon speed cross

warm down

Friday Dec 30, 2011 #

Note

before my run today we did a "social" hillwalk with family friends from the miners village in glendasan, over camaderry and down into glendalough. upon my arrival there...

12 PM

Running (road) 45:02 [3] 7.58 km (5:56 / km) +291m 4:59 / km
ahr:155 max:169 shoes: salomon speed cross

I changed into running gear from the car that had been left there and ran from glendalough car park to the other car park + some filler. then ran to glendasan car park up st. kevins way o where my car was after the hill walk over camaderry we had done starting there.

8 PM

O-training 49:39 [2] 6.7 km (7:25 / km) +132m 6:45 / km
ahr:136 max:167 shoes: Jalas FLX

random night-o training with colm shea and conor. was feeling tired so i dropped off the back and then i was shadowing gina for a while

Thursday Dec 29, 2011 #

8 AM

Hill Walk 26:08 [1] 1.18 km (22:09 / km) +257m 10:36 / km
ahr:125 max:142 shoes: salomon speed cross

Up seefin with Gina for the "sunrise" very anticlimactic from the actual sunrise point of view but there was plenty of wind and rain and fog and the likes

12 PM

Running (road) warm up/down 4:57 [2] 0.95 km (5:13 / km) +10m 4:57 / km
ahr:145 max:148 shoes: salomon speed cross

warm down

Running (road) warm up/down 9:27 [2] 1.73 km (5:28 / km) +13m 5:16 / km
ahr:134 max:149 shoes: salomon speed cross

warm up

Running (road) intervals 28:07 [4] 6.07 km (4:38 / km) +42m 4:29 / km
ahr:158 max:170 shoes: salomon speed cross

4x5min 2min recovery.

Wednesday Dec 28, 2011 #

9 PM

Strength 44:57 [2]
ahr:113 max:157

circuits with conor, ruth and gina

Tuesday Dec 27, 2011 #

11 AM

Running (road) warm up/down 4:21 [1] 0.66 km (6:35 / km) +37m 5:10 / km
ahr:121 max:138 shoes: salomon speed cross

started warming up and realised i was kinda late for my start

Running (road) race 33:22 [4] 7.43 km (4:29 / km) +311m 3:43 / km
ahr:167 max:180 shoes: salomon speed cross

Djouce handicap (had to finish as close as possibel to 12) Nice race, reckoned i'd be 33 since i was tired from not sleeping because my eye is pretty sore. so i was pretty close but i could see the big group ahead of me who were finishing at 12 so i knew I was late. My GPS was in my pocket for HR and distance and jazz. didnt look at it.

Running (road) warm up/down 12:55 [2] 1.92 km (6:44 / km) +70m 5:42 / km
ahr:137 max:156 shoes: salomon speed cross

Monday Dec 26, 2011 #

11 AM

Running (road) warm up/down 6:40 [2] 0.75 km (8:53 / km) +45m 6:50 / km
ahr:121 max:148 shoes: Jalas FLX

i ran around a little before the 3rock score. there was one point where i was going up the hill into the wind and i was literally not moving. had an impact on how i planned my route for the score!

Orienteering race 44:31 [4] 7.06 km (6:18 / km) +390m 4:57 / km
ahr:166 max:185 shoes: Jalas FLX

3rock score. didnt exactly hold back today but didnt kill it either, until the last hill when i realised i was under a lot of time pressure. managed to finish the 45 min score after 44:59...
17 was in the wrong place im sure which cost me maybe 40s-1min which would have made the end so much easier!

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