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Training Log Archive: roar

In the 7 days ending Sep 2, 2012:

activity # timemileskm+mload
  Running (road)3 1:29:41 4.44 7.15 30027.7
  Orienteering1 18:53 2.54(7:26) 4.09(4:37) 8210.1
  Total3 1:48:34 6.98 11.24 38237.8
  [1-5]3 1:46:00

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Sunday Sep 2, 2012 #

Note

getting the ferry to scotland tomorrow evening.
11 AM

Running (road) warm up/down 4:59 intensity: (1:07 @0) + (2:11 @1) + (1:19 @2) + (22 @3) 0.86 km (5:48 / km) +20m 5:11 / km
ahr:127 max:153 shoes: salomon speed cross

Short warm up

Orienteering race 18:53 intensity: (21 @0) + (10 @1) + (2:36 @2) + (5:48 @3) + (4:43 @4) + (5:15 @5) 4.09 km (4:37 / km) +82m 4:12 / km
ahr:169 max:187 shoes: salomon speed cross

Fingal Scatter series no.1 in DCU. New area for me! Was a bit of fun though it was pretty hard to interpret the map in a few places. Was mostly clean but a few small silly things when the map was weird or else my brain! The early HR drop is because I arrived at a control and had to wait for the queue of small juniors who were punching it in front of me. Would have been better off leaving it out I think!
Fun in any case, came 3rd in the end.

Saturday Sep 1, 2012 #

4 PM

Running (road) 40:17 [3]
shoes: salomon speed cross

Run in Jenkinstown. Did 5 easyish 5 hard except at the end when I realised I would be ending on hard so I did 10 hard. Was a really nice session. Felt good and enjoyed running in some new place, even if I have now run on every single path there is in the forest!

Wednesday Aug 29, 2012 #

5 PM

Running (road) warm up/down 9:07 intensity: (45 @0) + (1:22 @1) + (4:08 @2) + (55 @3) + (28 @4) + (1:29 @5) 1.5 km (6:05 / km) +26m 5:36 / km
ahr:149 max:189 shoes: salomon speed cross

Warm up over to the forest on Sorrell

Running (road) intervals 27:49 intensity: (14 @0) + (8 @1) + (7:02 @2) + (12:50 @3) + (5:58 @4) + (1:37 @5) 3.65 km (7:37 / km) +218m 5:52 / km
ahr:163 max:181 shoes: salomon speed cross

Hill intervals on Sorrell
Did (4x30s 1x1:00 x2) 4x30s 1x2:24 4x30s 1x1:00
rest was back down to the bottom and the 2:24 was all the way to the top of the hill i was on

Was a bit of something i just made up on the spot but was pretty fun

Running (road) warm up/down 7:29 intensity: (7 @0) + (30 @1) + (3:38 @2) + (3:14 @3) 1.14 km (6:34 / km) +37m 5:39 / km
ahr:151 max:161 shoes: salomon speed cross

warm down back to the car

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