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Training Log Archive: roar

In the 7 days ending Mar 18, 2012:

activity # timemileskm+mload
  Running (off-road)3 3:15:31 18.85(10:22) 30.34(6:27) 96018c51.0
  Running (road)3 2:13:24 16.36(8:09) 26.33(5:04) 29630.0
  Commuting2 51:00
  O-training1 45:20 3.49(12:59) 5.62(8:04) 314.3
  Cycling1 12:36 2.66(4:44) 4.29(2:56) 571.5
  Total8 7:17:51 41.37 66.58 131618c96.8
  [1-5]6 6:08:00

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

10 AM

Running (off-road) long 1:28:14 intensity: (12:13 @1) + (25:42 @2) + (35:26 @3) + (14:53 @4) *** 11.23 km (7:51 / km) +462m 6:31 / km
ahr:139 max:165 18c shoes: salomon speed cross

tagging controls sites in an undisclosed location for Shamrock AR.
Beautiful day to be out in the mountains. Was quite fun.

Much banter about the rugby with Colm

Saturday Mar 17, 2012 #

12 PM

Cycling 5:51 intensity: (2:24 @0) + (2:28 @1) + (59 @2) 2.13 km (2:45 / km) +23m 2:36 / km
ahr:111 max:141

cycle down to Lugnagroagh on Don's bike since I'm home for the weekend to be out of the city for Paddy's day.
Don decided this morning to bolt his saddle in place so I couldn't adjust it. Made cycling quite hilarious

Running (off-road) 40:22 intensity: (17 @0) + (5:13 @1) + (14:22 @2) + (17:41 @3) + (2:49 @4) 6.77 km (5:58 / km) +191m 5:14 / km
ahr:141 max:160 shoes: salomon speed cross

easy lap of Lugnagroagh. Body was tired at first but felt much better at the end

Cycling 6:45 intensity: (1:08 @0) + (1:35 @1) + (2:55 @2) + (1:07 @3) 2.15 km (3:08 / km) +34m 2:54 / km
ahr:127 max:153

Upon arriving in the car park after my run I noticed smoke. Someone had been and thrown out all of their actimel bottels and Whiskas packets and had set them on fire. Poor form. Had a little look to see if there would be anything that might say who it was but it was literally just Actimel bottles and Whiskas packets.

Friday Mar 16, 2012 #

5 PM

Running (road) warm up/down 12:33 intensity: (6:37 @1) + (5:56 @2) 1.15 km (10:52 / km) +3m 10:44 / km
ahr:125 max:142 shoes: salomon speed cross

warm up with Colm, Ger, Ruth, Roz and Kyle

O-training (Sprint) 45:20 intensity: (13:02 @0) + (5:16 @1) + (2:45 @2) + (4:35 @3) + (19:42 @4) 5.62 km (8:04 / km) +3m 8:03 / km
ahr:137 max:171 shoes: salomon speed cross

Interesting exercise planned by Kyle.
had warmed up around a loop (about 870m), that we had to remember. Then for each lap (of which there were 6) you had a different thing to do, for example we had the old sprint map of york and you had to count the number of roundabouts while doing the interval!
Another one was count the climb on a course, there was count the number of Ireland flags and Ivory Coast flags and other things.

It was really fun.

Running (road) warm up/down 6:24 intensity: (29 @0) + (5:49 @1) + (6 @2) 1.02 km (6:15 / km) +5m 6:06 / km
ahr:121 max:128 shoes: salomon speed cross

jog back around front square

Thursday Mar 15, 2012 #

6 PM

Running (road) tempo 58:37 intensity: (13 @0) + (2:01 @1) + (36:12 @2) + (20:11 @3) 12.53 km (4:41 / km) +171m 4:23 / km
ahr:153 max:171 shoes: New Balance 740

Run out to the park with Colm 20 mins,

2.5 laps of the west Leinster loops tempo (4:11m/km avg HR 167)

Run home with Colm

Wednesday Mar 14, 2012 #

4 PM

Running (off-road) 1:06:55 intensity: (35 @0) + (3:08 @1) + (46:03 @2) + (17:09 @3) 12.34 km (5:25 / km) +307m 4:49 / km
ahr:150 max:166 shoes: salomon speed cross

Howth Lap with Colm.
Found the last hill tough, was tired enough, felt like I was lacking power. Glad we don't have a session tomorrow

Tuesday Mar 13, 2012 #

Commuting 34:00 [0]
shoes: Basso

6 PM

Running (road) warm up/down 15:19 intensity: (26 @0) + (4:50 @1) + (10:03 @2) 3.16 km (4:51 / km) +21m 4:41 / km
ahr:139 max:153 shoes: New Balance 740

warm up

Running (road) intervals 21:33 intensity: (2:07 @2) + (10:59 @3) + (8:27 @4) 5.2 km (4:09 / km) +29m 4:02 / km
ahr:168 max:179 shoes: New Balance 740

10x 400m
started too fast, and then struggled on the last few. legs feeling heavy enough. Hamstrings were still a little tight

Running (road) warm up/down 18:58 intensity: (17 @0) + (9:23 @1) + (9:18 @2) 3.26 km (5:49 / km) +67m 5:17 / km
ahr:135 max:145 shoes: New Balance 740

warm down. Definately sore in the quads and hamstrings

Monday Mar 12, 2012 #

Commuting 17:00 [0]
(rest day) shoes: Basso

Stress of today.

Had to go out to Donabate to get my car back. Involved getting the train out and walking 3k. Got the bus back but that took like an hour.

It's largely superficial damage except for the steering wheel which may or may not be bad, we'll see.

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