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Training Log Archive: roar

In the 7 days ending Feb 19, 2012:

activity # timemileskm+mload
  Running (road)4 3:32:56 26.17(8:08) 42.12(5:03) 55958.6
  Running (off-road)2 3:08:18 19.78(9:31) 31.84(5:55) 100437.8
  Commuting4 1:26:003.8
  Strength1 25:002.5
  Total11 8:32:14 45.96 73.96 1563102.7
  [1-5]8 7:40:16

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

12 PM

Running (off-road) long 2:02:51 intensity: (35 @0) + (12:10 @1) + (1:32:34 @2) + (17:32 @3) 18.97 km (6:29 / km) +709m 5:27 / km
ahr:148 max:166 shoes: salomon speed cross

long run. started from the hairpin in the wicklow way down by glencullen then went ->Prince Williams Seat -> Glendoo -> Tibradden -> Fairy Castle

Really nice run. it was cold up on Prince williams seat and everything was frozen, though not so much that I didn't get wet feet.
Pinr Forest was completely full of people, the groups of which wouldnt move to let me past. I was tired coming off fairy castle, found a nice gap in the fence to get back onto the road and everthing

Saturday Feb 18, 2012 #

Note

I'm doing some back updating of my log so don't worry about there being a star beside my name in your home page until monday
1 PM

Running (road) warm up/down 22:10 [2] 4.17 km (5:19 / km) +92m 4:47 / km
ahr:136 shoes: New Balance 740

ran out to the ambassador loop. carried my o-shoes into the pretty strong headwind. good map holdinhg up training i guess...
also apparently my HR monitor was not working

Running (road) intervals 38:45 [4] 7.4 km (5:14 / km) +164m 4:43 / km
ahr:165 max:155 shoes: Jalas FLX

5x ambassador loop. 2min recovery. tough stuff. felt like the first 4 minutes of ever lap was into a headwind, then the end was with it at my back. felt pretty good mostly, maybe did the 2nd a bit hard, the back straight i really suffered on on the 5th

Running (road) 22:32 intensity: (1:06 @0) + (7:37 @1) + (13:49 @2) 4.39 km (5:08 / km) +48m 4:52 / km
ahr:136 max:150 shoes: New Balance 740

warm down. had a banana. it was great

Friday Feb 17, 2012 #

Commuting 18:00 [0]
(rest day) shoes: Basso

Thursday Feb 16, 2012 #

Commuting 38:00 [1]
shoes: Basso

had a huge bag and it was stupidly windy today
4 PM

Running (road) warm up/down 18:33 intensity: (35 @0) + (8:48 @1) + (9:10 @2) 3.78 km (4:54 / km) +49m 4:37 / km
ahr:135 max:154 shoes: New Balance 740

warm up

Running (road) hills 16:11 intensity: (14 @0) + (7 @1) + (3:39 @2) + (10:52 @3) + (1:19 @4) 3.77 km (4:18 / km) +34m 4:07 / km
ahr:161 max:174 shoes: New Balance 740

hospital hill x11 felt pretty good
legs were turning over nicely

Running (road) warm up/down 12:57 intensity: (6:26 @1) + (6:31 @2) 2.33 km (5:33 / km) +84m 4:43 / km
ahr:136 max:151 shoes: New Balance 740

warm down

Wednesday Feb 15, 2012 #

Commuting 18:00 [0]
shoes: Basso

4 PM

Running (off-road) 1:05:27 intensity: (34 @0) + (7:15 @1) + (52:33 @2) + (5:05 @3) 12.87 km (5:05 / km) +295m 4:34 / km
ahr:148 max:164 shoes: salomon speed cross

lap of howth, backwards though! felt like quite a different route really.
the end flat bit with a stong head wind was kinda tough

Tuesday Feb 14, 2012 #

Commuting 12:00 [0]
shoes: Basso

got some dinner with physics people today and a "free" beer
4 PM

Running (road) warm up/down 10:05 intensity: (54 @0) + (6:00 @1) + (3:11 @2) 1.91 km (5:17 / km)
ahr:132 max:149 shoes: New Balance 740

warm up to the park. had intended to do longer but I was getting under time pressure when I stopped some guy from robbing someones bike. He was going at the lock with a very large bolt cutters. I shouted at him and just generally tried to look big, which I must have succeeded in doing because he promplty pegged it into the Phoenix Park as fast as he could go. Disappointed that no one else tried to stop him because there were a lot of people around. Stood around then for a few minutes then to see if he would come back. he didnt... felt my duty was done

Running (road) intervals 32:00 intensity: (1:05 @1) + (12:58 @2) + (14:50 @3) + (3:07 @4) 6.46 km (4:57 / km) +57m 4:45 / km
ahr:159 max:177 shoes: New Balance 740

16x 1min on 1min off in laps by the zoo. one half of the lap was slighty harder being into the wind and the other with it. one lap was two intervals. Colm told me I should start easy, so I did and i was glad i did by about the 10th. the last 3 were supposed to be harder effort and they were!
nice session

Running (road) warm up/down 10:06 intensity: (2:26 @1) + (7:40 @2) 1.91 km (5:17 / km) +32m 4:53 / km
ahr:140 max:150 shoes: New Balance 740

Met Brendan Delaney as I was retying my shoes. Then on the way home your mans bike was gone and the lock was cut on the ground so the guy must have come back on robbed it.

Monday Feb 13, 2012 #

Running (road) (Recovery) 29:37 [2] 6.0 km (4:56 / km)
shoes: Asics 3020

little run in the park. GPS was flat again. have to stop that happening
11 AM

Strength 25:00 [1]

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