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Training Log Archive: roar

In the 7 days ending Nov 3, 2014:

activity # timemileskm+mload
  Running (road)3 2:08:03 13.81(9:16) 22.22(5:46) 4235.4
  Strength2 1:40:0520.0
  Running (off-road)1 1:38:22 9.38(10:29) 15.1(6:31)19.7
  Orienteering1 1:23:42 7.62(10:59) 12.26(6:50) 28918 /29c62%42.3
  Stretching/Rehab2 46:00
  Total8 7:36:12 30.81 49.58 33118 /29c62%117.4
  [1-5]6 6:43:52

» now

Monday Nov 3, 2014 #


Monday - am gym, pm climbing
Tuesday - crusaders intervals
Wednesday - pm Howth 100 mins (looks like all the Uni people are out due to IV's)
Thursday - Mile hill reps in Phoenix park (by myself?)
Friday - gym
Saturday - BHAA race
Sunday - Carraigshouk Brown + a bit more (Green?) to make it ~120 mins


Went to Aoibheann's graduation dinner in Bunsen instead of training today. Nice burger, have had better though. Switching today's plan with Friday.

Added map from MOC too. Also put up the splits I missed. Anyone can check my GPS and see I did actually go there if you were worried I didn't!
8 AM

Strength 51:12 [2]
shoes: Asics Gel 1170

Back to Ben Dunne in order to do it before work.
So much sweatier.

2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys

30x 35kg front lat pull downs

random 2kg I's, Y's and T's while Gina showed me what they were.

4x pull ups drops
1x chin up drops

It is time I came up with an overall strength plan for the winter. Need to work out what the progression should be.

Sunday Nov 2, 2014 #

11 AM

Running (road) warm up/down 11:32 intensity: (3:45 @0) + (6:24 @1) + (1:23 @2) 1.62 km (7:08 / km) +26m 6:37 / km
ahr:122 max:148 shoes: VJ Falcon

Warm up to the start with Cillin and then some strides and stuff.

Orienteering race 1:23:42 intensity: (1:44 @0) + (4 @1) + (45 @2) + (21:59 @3) + (59:10 @4) 12.26 km (6:50 / km) +289m 6:06 / km
ahr:166 max:181 spiked:18/29c shoes: VJ Falcon

Munster Champs 2014.

Darren kindly sent me a jpeg so here is my Map. Thanks Darren!

Was taking this seriously enough, though not 100%. Plan was to keep the focus and try and run consistently. Didn't really work! Was really terrible in the circle on many controls. Spike number is really low!

Start of number 1 was good, plan was to use the hill and see the wall and lan don the control. Was too high and couldn't see the pit dropping ~15s.

2 I climbed up the hill and it went ok. Runnability wasn't great but there were rocks everywhere so I had no idea which one the control wold be on. Guessed right apparently!

Down to the track, which wasn't really a track. Run along in confusion until what I though was the hashing and a little past to drop in seeing the kite.

Slog up to 4. Stuck to the path as the forest runnability wasn't great. Lost time here as I was standing with my SI card in the box for a good 15s trying to get it to punch. No dice.

Went left to 5, no idea how good/bad it was. Up through ght gap in the green and couldn't make sense of the contours. Could see about 5 cairns and thought I was a bit left so went right but was wrong. Dropped another 20-30s here.

6 was ok but I was a bit high to avoid the hashing and got stuck in the rocky ground so was inneficient. Maybe another 10s. Possibly more. Control didn't work again.

Was just silly on 7. Compassed and never saw the wall surrounding it. Was thinking about 6 & 4 not working and not concentrating. Straight past it and got to the next wall. Turned back and found it quickly but never saw the wall. Another 40s, being kind.

Hesitant in the circle for 8. Just not enough flow. Again control didn't work and I was pretty annoyed by this now. Running hard down the road to 9 then and when I got into the forest just stopped dead on fallen trees. Was a bit frustrated here again.

Went down to the track for 10 as I had no idea what the contours were doing going straight. Conor saved about 40s on me by staying up! Saw Gina here and she said I had nearly caught Cillin.

Down into 11 was worried but got it ok and saw Cillin as I was climbing out of it. Spent most of 12 trying to catch him and checking he wasn't doing anything dumb and was with him when we got to the top of the spur on the way to 13. He dropped I stayed high he was dropped. Contours were super weird here with me running in a pan flat area while the map clearly has it quite slopey.

Up along the "runnable" forest to 14. Some of which I spent crawling under rhodendrons. Lost track of how far I had gone, hesitated, looked left and there it was. Phew!

Tried to stay high of the inventive map symbol going to 15 but ran straight into a barbed wire fence. Stopped dead in a lot of pain. Somehow it was entirely superficial. Got not one barb in me! Was a bit headless for the rest of the leg running up and down and even limboing under a fallen tree. Lost ~40 to Conor again.

16 was fine, if surprising as I never went around any green before it. Looking at it now, pretty sure it was in the wrong place.

17 was horrible, at least getting out of 16 was until the track. Then there was some road running, 12 controls later I was done....

I jest, 18 was super high up a hill I didn't expect to find. 19 was alright.

Got stuck in the marsh going right to 20 a bit and the route choice was bad, if only because the forest at the end was terrible (~20s?)

21 I foolishly stayed in the forest. Rough times at the start, partially due to me being dumb. Then more road.

Again was epically stupid, though the map was so odd. Crossed the fence into the control and there was nothing that the map said was there, actually there. Stopped horrendously confused for 40s. Decided to carry on and found the crag.

Went right for 23 and the road went on for ages. Eventually found the paths and saw the road wiggle. Cut in, past the first unmarked crag, into the valley with the control.

Back out to the road again. Run run run, in path to control. Easy.

Run run run. This was kinda fun actually since the path was quite limestoney and rough! Cut a little at the end not sure how good it was.

Out to the road. Then some more ???. Never saw the hill until I hit the track junction. Ran up it then and along. Went to the wrong crag first and dropped another 20s.

Out to the open, straight to the hill. Went past the crag, which had a large hill beside it. Was a bit confused. Looked at gina's map later and there is a contour there! Completely covered by the line on mine. Control was quite obvious then.

Out into the field and trying to run fast. Didn't do that well. Jumped the fences nicely and a spike woo!

Not so woo :( Left in completely the wrong direction towards some other control. Corrected but felt dumb.

Overall very poor really. Not enough concentration and security in finding the control. Then again the map didn't help that much! Not that happy but at least I beat Conor!!

Running (road) warm up/down 10:01 [2] 1.61 km (6:13 / km) +6m 6:06 / km
ahr:54 max:72 shoes: VJ Falcon

Jog around the front of the house overlooking the lake. Pretty nice view really.

Friday Oct 31, 2014 #

Strength 48:53 [2]
shoes: Asics Gel 1170

In irishtown stadium again

2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys

30x 34kg front lat pull downs

4x pull ups drops
1x chin up drops

I should probably log these in the order that I do them. Meh
8 AM


Went to go to the gym this morning but turns out Ringsend Stadium only opens at 10 so I ended up in work really early. Damn. I guess I'll just leave really early now and go to the gym afterwards.
7 PM

Stretching/Rehab (+ Rolling) 20:00 [0]

Thursday Oct 30, 2014 #

Stretching/Rehab (+ rolling) 26:00 [0]

Calves very tight and body in general quite tight. Need to do more of this.
6 PM

Running (road) warm up/down 13:33 intensity: (10 @0) + (13:23 @1) 2.1 km (6:27 / km) +1m 6:26 / km
ahr:114 max:131 shoes: Asics Gel 1170

Running (road) tempo 23:57 intensity: (19 @0) + (17 @1) + (3:05 @2) + (7:30 @3) + (12:46 @4) 5.09 km (4:42 / km) +1m 4:42 / km
ahr:160 max:170 shoes: Asics Gel 1170

3x 1 mile 60s rest

Small but slower than last week but nothing to be worried about. Much windier and warmer. Also slightly different course meant tighter bends.

First day in ages that I didn't really feel like going training beforehand but I was grand once I got out.

6:53, 6:48, 6:44

Running (road) warm up/down 11:14 intensity: (7:03 @2) + (3:48 @3) + (23 @4) 2.07 km (5:26 / km) +3m 5:24 / km
ahr:143 max:170 shoes: Asics Gel 1170

Wednesday Oct 29, 2014 #

Running (off-road) long 1:38:22 [2] 15.1 km (6:31 / km)
shoes: Inov8 X-Talon

Forgot my GPS today. Started feeling a bit weak but built into pretty decently. Bit rough out weather wise maybe should have more gear.

Tuesday Oct 28, 2014 #


October done. Good job. Consistency was good.

Did less than half the amount of strength work of September so I have to watch that. Was impacted by RTC week but I should still be doing it. Calves were a bit tight agfter Waterford so should start doing some more rolling.

I think I should have a slightly easier week so I might take it easy on Saturday and try and take the Munsters relatively seriously. Need to make a general plan for the rest of the year as my old one only went as far as RTC so that might change this week but hopefully shouldn't.

Monday - Waterford urban (done)
Tuesday - crusaders intervals
Wednesday - am gym + pm Ticknock 90 mins
Thursday - ?
Friday - gym
Saturday - easy run
Sunday - MOC
6 PM

Running (road) warm up/down 18:14 intensity: (10 @0) + (13:45 @1) + (4:19 @2) 2.54 km (7:10 / km) +1m 7:09 / km
ahr:121 max:148 shoes: Asics Gel 1170

Warm up over to the park, 2 laps then dynamics.

Track will be ready in June is the story. Moving to Ringsend park next week where they will mark out a 400m circuit and some floodlights are ordered.

Running (road) intervals 28:09 intensity: (12 @0) + (17 @1) + (1:21 @2) + (8:18 @3) + (18:01 @4) 5.16 km (5:28 / km) +1m 5:27 / km
ahr:163 max:176 shoes: Asics Gel 1170

6x 800m 90s recovery.

Good long recovery today. They were also slightly longer than 800 m (GPS says 810-820). Was in a nice group of 6 working together well with me pacing the first 200m normally and then others doing the rest. everyone very close though.

3:14, 3:10, 3:09, 3:13, 3:08, 3:05

A little slow on the first as was just getting into it and the 4th no one took up the pacing on the second half so I relaxed a bit assuming we were going too fast. Otherwise good. Can probably be doing them a bit faster though. Would be nice to be doing the reps on the same course so that I can see how they compare.

Running (road) warm up/down 11:23 intensity: (2:47 @1) + (8:36 @2) 2.04 km (5:35 / km) +3m 5:33 / km
ahr:139 max:147 shoes: Asics Gel 1170

2 laps warm down and back to the stadium

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