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Training Log Archive: roar

In the 7 days ending Mar 4, 2012:

activity # timemileskm+mload
  Running (road)4 2:10:46 14.12(9:16) 22.73(5:45) 50120.5
  O-training3 2:02:17 12.36(9:54) 19.89(6:09) 68243 /49c87%26.5
  Orienteering1 1:13:00 4.18(17:29) 6.72(10:52) 3952 /11c18%17.8
  Cycling2 1:03:006.3
  Football1 45:009.0
  Commuting2 37:00
  Stretching/Rehab1 20:00
  Total10 8:11:03 30.66 49.34 157845 /60c75%80.1
  [1-5]9 7:03:57
averages - sleep:10

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MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

1 PM

Running (road) warm up/down 10:45 intensity: (33 @0) + (24 @1) + (6:01 @2) + (3:47 @3) 1.88 km (5:43 / km) +32m 5:16 / km
ahr:152 max:172 shoes: Jalas FLX

run to the start. time was getting late, and I wasn't feeling the best

Orienteering race 1:13:00 intensity: (1:03 @0) + (15:21 @1) + (27:38 @2) + (22:02 @3) + (6:56 @4) 6.72 km (10:52 / km) +395m 8:24 / km
ahr:152 max:178 spiked:2/11c shoes: Jalas FLX

bit of a disaster from all points of view. The less said the better

Running (road) warm up/down 13:22 intensity: (7:48 @1) + (5:34 @2) 1.62 km (8:15 / km) +75m 6:42 / km
ahr:138 max:154 shoes: Jalas FLX

back to the car being absolutely frozen

Saturday Mar 3, 2012 #

Note
slept:10.0

ugh, my body is sore today. Apparently Sam was right when he said that it would be after Thursdays session
7 PM

Running (road) (Recovery) 38:27 intensity: (35 @0) + (22:19 @1) + (15:33 @2) 7.31 km (5:16 / km) +206m 4:37 / km
ahr:135 max:157 shoes: New Balance 740

short run in the park. not feeling to hot today
8 PM

Stretching/Rehab 20:00 [0]

So I have deduced that it is the football that has me so tight!
Took an ice shower and compression tights for the night, we'll see how i fair tomorrow!

Friday Mar 2, 2012 #

Commuting 17:00 [0]
shoes: Basso

Football 45:00 [2]
shoes: New Balance 740

played a bit of football with the maths guys in college. Fun stuff, nice to mix it up a bit

Note

ill upload the swiss maps and the featherbeds 2moro. im too tired and lazy now
1 PM

O-training long 47:18 [2] 7.65 km (6:11 / km) +124m 5:43 / km
spiked:19/20c shoes: Jalas FLX

O-training planned by Gina. Felt pretty good at the start though I flagged a bit nearer the end. Enjoyed it thoroughly and the oing wetnt really well. I had a lot of confidence taking the controls which was great.

Apparently I just ran past where number 7 was though, I had been wondering what it was that was happening

Map

Thursday Mar 1, 2012 #

Cycling 33:00 [1]
shoes: Basso

back from the Airport. God awful headwind the whole way home, it was very tough work

Commuting 20:00 [0]
shoes: Basso

good old donore cycle
6 PM

Running (road) warm up/down 17:27 intensity: (1:29 @0) + (2:13 @1) + (13:45 @2) 3.33 km (5:14 / km) +41m 4:56 / km
ahr:138 max:157 shoes: New Balance 740

warm up, back to the usual

Running (road) intervals 17:45 intensity: (3:38 @0) + (4:07 @1) + (4:50 @2) + (4:38 @3) + (32 @4) 2.53 km (7:01 / km) +10m 6:53 / km
ahr:141 max:174 shoes: New Balance 740

Well maybe not actually that usual. 6x 300m with 2min rest. A fun session, and that's what it was for apparently. John complimented my speed which was nice...

Running (road) warm up/down 21:39 intensity: (23 @0) + (5:07 @1) + (16:09 @2) 4.11 km (5:16 / km) +79m 4:48 / km
ahr:138 max:145 shoes: New Balance 740

extended warm down since the session had been quite short

Wednesday Feb 29, 2012 #

9 AM

O-training 56:20 intensity: (1:00 @0) + (5:57 @1) + (36:52 @2) + (12:31 @3) 8.01 km (7:02 / km) +362m 5:44 / km
ahr:148 max:172 spiked:8/12c shoes: New Balance 740

Hit up the only forest that wasn't entirely flat that had no snow anywhere near Geneva.
It was a nice little map though in many ways quite similar to Stradbally, apart from the really nice forest and when I got to the open area I had a great view out over the snowcapped Alps and Jura mountains. Was a bit dodgy in control circles, have to work on concentration

Map

Tuesday Feb 28, 2012 #

Note
(rest day)

Visited CERN today. It was a long day and i never got ac chance to run on the sprint map of it like I had hoped.
Fun though to see all what's going on there

Monday Feb 27, 2012 #

4 AM

Cycling 30:00 [1]
shoes: Basso

to the airport for the flight to switzerland. very early
2 PM

Running (road) warm up/down 4:15 intensity: (59 @0) + (2:50 @1) + (26 @2) 0.77 km (5:31 / km) +29m 4:39 / km
ahr:123 max:139 shoes: New Balance 740

Small warm up around Geneva

O-training 18:39 intensity: (16 @0) + (10 @1) + (5:22 @2) + (11:36 @3) + (1:15 @4) 4.23 km (4:25 / km) +195m 3:35 / km
ahr:161 max:174 spiked:16/17c shoes: New Balance 740

Did the sprint course from 2010 World Cup. It was nice, though I'm fairly sure I didnt take all the right routechoices.

The underpass from 7-8 was closed is why I didn't take it

Map

Running (road) warm up/down 7:06 intensity: (10 @0) + (6:56 @1) 1.18 km (6:01 / km) +30m 5:20 / km
ahr:130 max:135 shoes: New Balance 740

warm down

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