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Training Log Archive: roar

In the 7 days ending Jan 17, 2016:

	activity	#	time	miles		km		+m	load
	Running (off-road)	2	2:15:34	14.29	(9:29)	22.99	(5:54)	752	61.5
	Running (road)	3	1:27:53	9.74	(9:01)	15.67	(5:36)	103	24.6
	Cycling	2	1:13:28	17.32	(4:15)	27.87	(2:38)	148	10.0
	Rock Climbing	1	1:00:00						6.0
	Stretching/Rehab	1	25:00
	Strength	5	7:00						0.7
	Total	12	6:28:55	41.34		66.54		1003	102.8
	[1-5]	11	5:58:02
averages - sleep:7.5

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Sunday Jan 17, 2016 #

10 AM

Running (off-road) warm up/down 12:48 [2] 1.64 km (7:47 / km) +52m 6:43 / km
shoes: Inov8 X-Talon 2016

Warm up along the last bit of the route to check it out a bit. Feeling a bit stale.

Running (off-road) race 30:04 [5] 5.56 km (5:24 / km) +196m 4:36 / km
ahr:91 max:92 shoes: Inov8 X-Talon 2016

Howth IMRA.

Started much better than last year good position for the climb. Too good and I was dying by the time I hit the top. The second steep climb destroyed me and my lungs and throat were burning with the cold as well. Hung on in there, could see ColmM and was thinking about staying with them. Came under pressure on the downhill which was surprising and Ben Mangan came past on the flat. Died again on the steep hill and just kind of sat in for the last lap. Pushed the finish descent though to pick up two positions on the descent. Throat and lungs in serious trouble after. Felt a bit asthma'y really but it seems to have been a common enough conplaint.

Fell at some point on the second lap. It was quite dramatic and I got a "oh Jesus" from someone I was lapping. Nice duck and roll and I didn't lose any ground. However the knee was a bit sore.

1 minute slower than last year. I was faster up the first hill this year. On the second lap my speed up the second hill was where I basically lost all of the time. I was a little slower on the down after banging me knee too.

Running (road) warm up/down 9:25 [2] 1.23 km (7:38 / km) +49m 6:22 / km
shoes: Inov8 X-Talon 2016

Knee a bit sore really. Bit of a jog with James and then some more with c.hill.

Saturday Jan 16, 2016 #

Event: Dublin By Night, Hellfire Wood

11 AM

Stretching/Rehab 25:00 [0]

I overslept to go to hill intervals and I just felt generally tired. Decided I would just do the orienteering this evening and had a stretching and foam rolling session this morning.

10 PM

Note

Once again I tried to go and do some night-o in Hellfire as there was the event on, but noo. Car battery was totally flat so went nowhere. What's with Hellfire and breaking cars?

Friday Jan 15, 2016 #

8 AM

Strength 2:00 [1]

30 eccentric calves
15 bent leg eccentrics

Thursday Jan 14, 2016 #

8 AM

Strength 2:00 [1]

30 eccentric calves
15 bent leg eccentrics

6 PM

Cycling 1:00:17 23.78 km (2:32 / km) +135m 2:28 / km
ahr:130 max:156 shoes: Cannondale CAAD8

Zwift session. Weather was horrible out so I got on the turbo and did a lap and a bit of the world champs course in Richmond. I'm still a really big fan of Zwift but they have moved to a paying model now so I probably won't be using it much after I finish my 14 day trial. I could buy a month if I was injured or something.

Wednesday Jan 13, 2016 #

8 AM

Strength 1:00 [1]

30 eccentric calves

6 PM

Running (off-road) 1:32:42 15.78 km (5:52 / km) +504m 5:04 / km
ahr:152 max:176 shoes: Inov8 X-Talon 2016

Howth run with Hugh. Lovely night out with no wind on the first half. Bit of it when we came around the nose past the lighthouse but still very pleasant. Path was quite wet. Finished up with a few zigzags around the summit, following the route for Sunday a little. Up and down the promenade at the end as I had slightly misjudged the time.

Tuesday Jan 12, 2016 #

8 AM

Strength 1:00 [1]
slept:7.5

30 eccentric calf lowers

6 PM

Running (road) warm up/down 6:41 1.26 km (5:17 / km) +1m 5:16 / km
ahr:145 max:160 shoes: Inov8 Road-X 255

Warm up. Bit late down to the track but got a few laps in

Running (road) warm up/down 8:45 1.22 km (7:11 / km) +1m 7:10 / km
ahr:143 max:161 shoes: Inov8 Road-X 255

Dynamics and strides. Upper pecs (or front delts as I called them) a bit stiff from climbing

Running (road) intervals 6:45 1.3 km (5:12 / km) +1m 5:10 / km
shoes: Inov8 Road-X 255

pyramid session, well the first 2 bits

Running (road) intervals 18:04 3.88 km (4:39 / km) +18m 4:33 / km
ahr:166 max:182 shoes: Inov8 Road-X 255

Pyramid session:
400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s

1:27, 2:50, 4:19, 4:21, 2:48, 1:19

Boom. Felt a bit tired near the end of the second 800 but still finished well. Happy with this session after a break from the track for a bit. Back with the group and feeling good.

Running (road) warm up/down 9:42 1.71 km (5:41 / km) +3m 5:38 / km
ahr:137 max:144 shoes: Inov8 Road-X 255

Cool down laps on the infield. Feeling happy. Chatting about what races people are doing.

Cycling warm up/down 13:11 4.09 km (3:13 / km) +13m 3:10 / km
ahr:121 max:150 shoes: Inov8 Road-X 255

Monday Jan 11, 2016 #

Note

Back to some mileage
Monday: easy run am, climbing pm
Tuesday: Intervals
Wednesday: Long run, might hit up Howth this week.
Thursday: Easy run about 60 mins
Friday: rest
Saturday: Hills am, night-o pm
Sunday: Howth IMRA. Will probably tag on a few extra k too.

7 AM

Running (road) 28:31 5.07 km (5:37 / km) +30m 5:28 / km
ahr:130 max:167

Pre breakfast run. Just took it easy up Stoneybatter and then into the park at the top of Infirmary road. Left it slightly later but still very dark out. Couple of icy patches after a sharp frost. Felt nice.

There was definitely a funny anecdote but I can never remember them when I'm writing this.

8 AM

Strength 1:00 [1]
slept:7.5

30 eccentric calf lowers

7 PM

Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten

Bouldering in Gravity. New pink circuit (6a-6b) so mostly on those. Pretty fun and I got a few nice ones so pretty happy.

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