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Training Log Archive: roar

In the 7 days ending Jul 26, 2015:

activity # timemileskm+mload
  Running (off-road)2 2:07:31 12.69(10:03) 20.42(6:15) 103165.9
  Running (road)5 1:36:48 10.5(9:13) 16.89(5:44) 7520.2
  Ultimate Frisbee1 1:00:0018.0
  Rock Climbing1 1:00:006.0
  Orienteering1 33:52 4.09(8:17) 6.58(5:09) 6720 /20c100%17.2
  Cycling1 18:40 2.72(6:52) 4.37(4:16) 22.9
  Total7 6:36:51 29.99 48.27 117520 /20c100%130.2
  [1-5]7 6:21:08

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MoTuWeThFrSaSu

Saturday Jul 25, 2015 #

12 PM

Running (road) warm up/down 11:38 intensity: (1:47 @0) + (9:20 @1) + (31 @2) 1.97 km (5:54 / km) +20m 5:37 / km
ahr:122 max:136 shoes: Inov8 X-Talon 212

Running (off-road) race 1:13:30 intensity: (1:05 @0) + (12 @1) + (53 @2) + (14:12 @3) + (57:08 @4) 10.42 km (7:03 / km) +706m 5:16 / km
ahr:166 max:186 shoes: Inov8 X-Talon 212

IMRA Lug. Was tired and felt slow on the uphill and just tried to pace myself up it. The descent was great. Absolutely gorgeous day for it.

Running (road) warm up/down 5:02 intensity: (25 @0) + (3:27 @1) + (1:10 @2) 0.78 km (6:25 / km) +5m 6:13 / km
ahr:128 max:136 shoes: Inov8 X-Talon 212

Friday Jul 24, 2015 #

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Gravity Bouldering.

Had a good time, was climbing quite well actually. Few pinks and some fun trying a tricky black. Toes pretty sore from the shoes though.

Thursday Jul 23, 2015 #

5 PM

Running (road) warm up/down 10:26 intensity: (21 @0) + (50 @1) + (9:05 @2) + (10 @3) 2.02 km (5:11 / km) +3m 5:08 / km
ahr:137 max:149 shoes: Inov8 Road-X 255

Warm up lap around the outside of the park.

Running (road) intervals 17:17 intensity: (21 @0) + (25 @1) + (2:02 @2) + (4:14 @3) + (10:15 @4) 3.65 km (4:44 / km) +1m 4:44 / km
ahr:163 max:178 shoes: Inov8 Road-X 255

Went to the track. Was too early for the Crusaders session for various reasons but did my own session.

4 x 800m 1min rest
3:18
3:18
3:17
3:17

Objective was to get the feel for some intervals again and just be nice and consistent. I did that so was happy.

Running (road) warm up/down 9:15 intensity: (1 @0) + (50 @2) + (8:24 @3) 1.73 km (5:21 / km) +3m 5:18 / km
ahr:154 max:160 shoes: Inov8 Road-X 255

Coll down the park in reverse but slower, thus shorter.

Cycling (commuting) 18:40 intensity: (36 @0) + (10:05 @1) + (4:47 @2) + (3:08 @3) + (4 @4) 4.37 km (4:16 / km) +2m 4:15 / km
ahr:131 max:163 shoes: Basso

Wednesday Jul 22, 2015 #

7 PM

Running (road) warm up/down 6:22 intensity: (45 @0) + (1:02 @1) + (4:35 @2) 1.13 km (5:38 / km) +12m 5:21 / km
ahr:131 max:144 shoes: Inov8 X-Talon 212

warm up

Running (off-road) race 54:01 intensity: (7:03 @0) + (44 @1) + (7 @2) + (2:07 @3) + (44:00 @4) 10.0 km (5:24 / km) +325m 4:39 / km
ahr:170 max:182 shoes: Inov8 X-Talon 212

IMRA Kippure handicap race.

Legs were stiff enough and I went out to hold onto my starting position up the hill. Mostly managed, passed a few and a few passed me, though near the top I started to suffer and lost a few places. Was in a bad way coming up to the summit and pushed through the turning. Garmin died then just off the summit. Took a minute but I caught back on and started to pass out lots and lots of people. That was fun. The road at the end was pretty tough and I suffered here. Could hear someone coming behind at the last crest so slowly upped it. They got right onto me so I kicked with about 100 to go, they kicked harder and got past me. Turned out it was Eoin so I kicked again and got him to the line.
9 PM

Running (road) warm up/down 6:04 [2] 0.78 km (7:47 / km)
shoes: Inov8 X-Talon 212

Bit of a jog with Cian, Colm, Eoin and Cillin. Garmin died so I copied Eoin's data.

Tuesday Jul 21, 2015 #

6 PM

Running (road) warm up/down 14:01 intensity: (1 @0) + (4:50 @1) + (9:10 @2) 2.37 km (5:56 / km) +31m 5:34 / km
ahr:135 max:144 shoes: Inov8 X-Talon 212

Jog with Regina to the Papal cross from the park entrance. Legs feeling quite stiff after yesterday apparently.

Orienteering race 33:52 intensity: (1:50 @0) + (18 @1) + (32 @2) + (5:36 @3) + (25:36 @4) ** 6.58 km (5:09 / km) +67m 4:54 / km
ahr:168 max:180 spiked:20/20c shoes: Inov8 X-Talon 212

3ROC event in the phoenix park.

Big queue for the start and I got one of the last maps. Hugh started 1 min behind me. Plan was to loosen out the legs for the hillrun tomorrow so didn't start too hard. The grass was very long in the open so kinda followed the paths to 1 and 2, then Hugh came past me. I let him go mostly, but then he started doing silly things so I pushed on a bit and got sucked in to having a bit of a race and passed him out a few times. My oing was good, though it wasn't too hard. 9 was super weird. When we got to the just running part, about 12 I eased up and let Hugh go and just cruised around the last bti.

Running (road) warm up/down 16:43 intensity: (1:28 @0) + (14:53 @1) + (22 @2) 2.47 km (6:46 / km)
ahr:123 max:137 shoes: Inov8 X-Talon 212

Jog with Regina from the Papal cross to the park entrance.

Monday Jul 20, 2015 #

Note

Plan: stick to the plan. The trick will be to not go too hard on Tuesday in the oing. Take it easy so the I can manage the hill run and get back into the habit of training.

Monday: Ultimate
Tuesday: Oing Phoenix park
Wednesday: Kippure Handicap
Thursday: Crusaders session
Friday: rest/climbing?
Saturday: IMRA Lugnaquilla race
Sunday: o-training of some type with any luck
8 PM

Ultimate Frisbee 1:00:00 [3]
shoes: Inov8 Road-X 255

Went for a decent amount of throwing beforehand with Killian. It was pretty windy which meant I had some learning to do. Felt like I got the hang of it though.

Again not enough people showed up so we merged teams. The first 6 points were scored with the wind at the back of the scorers. Some nice plays and I got some points. Also some horrific drops though by basically everyone, though it took us something like 6 drops in the end zone for one point, eventually we had three people ready to catch the others drops. We broke them then when I caught a long pass into the wind in a slight lull. We held, then broke again and then it was all downwind again so we won in the end. Good fun. My hip flexors were feeling really tired afterwards though. Will have to get back to the strength exercises it looks like.

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