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Training Log Archive: roar

In the 7 days ending Jan 31, 2016:

activity # timemileskm+mload
  Running (off-road)3 3:38:41 23.16(9:27) 37.27(5:52) 107567.7
  Running (road)6 3:33:22 23.84(8:57) 38.36(5:34) 22835.1
  Commuting1 29:36 5.29(5:36) 8.51(3:29) 201.9
  Stretching/Rehab2 25:00
  Orienteering1 24:20 3.31(7:21) 5.33(4:34) 1712.4
  Strength3 3:000.3
  Total12 8:33:59 55.59 89.46 1340117.4
  [1-5]11 7:44:21
averages - sleep:6

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Sunday Jan 31, 2016 #

10 AM

Running (off-road) warm up/down 12:10 intensity: (1:43 @0) + (6:33 @1) + (1:16 @2) + (2:38 @3) 1.72 km (7:04 / km) +87m 5:38 / km
ahr:127 max:162 shoes: Inov8 X-Talon 2016

Little loop around Massey's with a decent pit stop. Left it a little late perhaps and didn't get time for some strides which would have been nice.

Running (off-road) race 32:15 intensity: (6 @0) + (17 @1) + (12 @2) + (4:14 @3) + (27:25 @4) + (1 @5) 6.24 km (5:10 / km) +307m 4:09 / km
ahr:167 max:178 shoes: Inov8 X-Talon 2016

IMRA Hellfire

Started easy enough and stayed at that for the first big climb. Legs were tired. Lots of people passed me on the steep climb. It was very windy up past the house then. Opened up the speed a bit on the road and passed some people but wasn't bombing it. Gained like 3 places on the 25m of technical bit. Up the hill I kept it fairly sensible knowing I had to do it again. Got passed by 3 people, but passed them all again on the road bit. Mike Long was in front of me for the second climb and the objective was to stay with him. I dug deep on the first part and hung on. Realised I wasn't in too much of a hole for the second bit and pushed on, passing him. Then there was the technical descent where I passed loads of people. Hit the road with 3 other guys. Broke away with one of them. He slowed on the hairpin and I punished him.

Happy enough considering the legs at the end of a tough enough week for me.

Running (off-road) warm up/down 19:16 intensity: (53 @0) + (15:36 @1) + (2:47 @2) 3.06 km (6:18 / km)
ahr:116 max:148 shoes: Inov8 X-Talon 2016

Was toying with the idea of making this the most km in a week but decided it wouldn't really serve any purpose so I just did the warm up back down to the pub with the lads.
2 PM

Note

Decent January. If the calf holds together I'll be in flying form. Just have to watch it.

Saturday Jan 30, 2016 #

10 AM

Running (off-road) warm up/down 23:42 intensity: (1:00 @0) + (6:34 @1) + (12:26 @2) + (3:42 @3) 3.74 km (6:20 / km) +55m 5:54 / km
ahr:136 max:162 shoes: Inov8 X-Talon 2016

Warm up over to the Magazine for hill intervals. Calf feeling fine. Lovely sunny day, though quite windy.

Running (off-road) 31:16 intensity: (1 @0) + (14 @1) + (3:00 @2) + (3:37 @3) + (24:24 @4) 6.36 km (4:55 / km) +50m 4:44 / km
ahr:166 max:176 shoes: Inov8 X-Talon 2016

4x 1mile hills 75s rest.

Much better consistency today. Mostly soloish with Yvonne and Marius behind me since the Raheny 5 mile is on tomorrow. Kept it fairly reasonable and felt strong and good. Happy with the speed then. For the first time I felt like I could have done a 5th afterwards.

6:32, 6:33, 6:35, 6:36

Running (road) warm up/down 21:59 intensity: (14 @0) + (16:58 @1) + (4:47 @2) 3.72 km (5:55 / km) +17m 5:47 / km
ahr:129 max:143 shoes: Inov8 X-Talon 2016

Cool down home. Wind at my back. Noticing the calf again.
Bumped into Gina at the Museum luas stop so she turned around an we did an extra little loop around Smithfield. Very pleasant.
6 PM

Running (road) warm up/down 12:59 intensity: (1:57 @0) + (7:02 @1) + (2:50 @2) + (1:10 @3) 2.06 km (6:18 / km) +1m 6:17 / km
ahr:121 max:154 shoes: Inov8 X-Talon 2016

Warm up for the night-o with Conor and Gina. It was really cold but I did decide to lose the jacket in the end. Few strides at the end. Legs feeling pretty decent in reality.

Orienteering race 24:20 intensity: (1 @0) + (1:53 @1) + (4 @2) + (3:57 @3) + (18:25 @4) * 5.33 km (4:34 / km) +17m 4:30 / km
ahr:163 max:177 shoes: Inov8 X-Talon 2016

DBN #3 ALSAA 4.3km

I am not bothered doing a quickroute, but here is the routegadget

ALSAA is a sports grounds so that means football pitches, and a small bit of a pitch and putt course. Knew Conor was starting behind me so tried hard enough at the start but the legs weren't 100% obviously enough. Jumped a huge ditch on the way to 2 when I missed the bridge. I had to do a double take but I went for it. Lost a chunk of time on 4 because I tried to go straight. Got into the hedge but couldn't get out of the thorns on the other side. Angus got the fastest split by going straight. Leaving 4 I saw Conor and Regina following him with no headtorch. From here it was a bit of a hammerfest to try and stay away from Conor. Of course he didn't have to do any navigation. To be fair it made it a little bit interesting and I managed to hold him off, just.

I'd certainly be in favour of more night-o's in difficult areas.

Running (road) warm up/down 11:37 intensity: (3 @0) + (7:59 @1) + (3:21 @2) + (14 @3) 1.7 km (6:49 / km) +9m 6:39 / km
ahr:132 max:152 shoes: Inov8 X-Talon 2016

Cool down. First task was to find Gina to to give her my headtorch. She had shouted something at me as I was on the run in so I knew she was closeish and guessed 10 correctly. Then I showed Conor the ditch I had jumped over. It was still huge. Just some randomising then.

Friday Jan 29, 2016 #

8 AM

Strength 1:00 [1]

30 eccentric calves
Calf feeling much better and have been warming it with a hot pack.

Thursday Jan 28, 2016 #

10 AM

Note
slept:6.0

Oh man am I tired. Very bad sleep, dreaming about work and nonsense.
7 PM

Running (off-road) 1:40:02 intensity: (1 @0) + (20:50 @1) + (30:45 @2) + (39:30 @3) + (8:56 @4) 16.15 km (6:12 / km) +576m 5:15 / km
ahr:147 max:171 shoes: Inov8 X-Talon 2016

Long run with Conor and Brian. Started at the Zipit car park in Tibradden and up into Cruagh first. Bit foggy up there. Did the lap and then up to Fairy Castle. Did our 10x10s hills on the way up Tibradden and then had a fierce wind pushing us up Fair Castle. Coming down was actually quite hard! Tried out some aero tuck for a bit. Overall good fun. Again a bit of tightness in the right calf that I need to be careful of.
10 PM

Stretching/Rehab 5:00 [0]

5 mins of foam rolling on the calf. Compression socks.

Wednesday Jan 27, 2016 #

7 AM

Running (road) 21:23 intensity: (32 @0) + (18:56 @1) + (1:55 @2) 3.39 km (6:18 / km) +18m 6:08 / km
ahr:125 max:138 shoes: Inov8 Road-X 255

Easy pre breakfast run. I used to think these were a bit of a sin but I feel like I've got the hang of them now. Went south today for a change. Wasn't super interesting but I was mostly asleep so it didn't matter.

Stretching/Rehab 20:00 [0]

Didn't foam roll today, yet...
6 PM

Running (road) 1:04:46 intensity: (32 @0) + (57:58 @1) + (2:36 @2) + (3:40 @3) 12.22 km (5:18 / km) +110m 5:04 / km
ahr:127 max:160 shoes: Inov8 Road-X 255

Easy road lap of the park. Boring enough but music and looking at Orion and some rabbits got me through. Small bit of tightness in the right calf that needs watching.

How am I supposed to get any segments in the park when you have world record pace runners to compete against?
https://www.strava.com/activities/213676746

Tuesday Jan 26, 2016 #

8 AM

Strength 1:00 [1]

30 calves
6 PM

Commuting 16:26 intensity: (8:05 @0) + (8:00 @1) + (21 @2) 4.41 km (3:44 / km) +7m 3:42 / km
ahr:103 max:142 shoes: Basso

I was finished my training course at 5 so I went home. Thus I had a longer cycle to training and I was wearing full running gear so it was as easy to log it as not.

Running (road) warm up/down 16:37 intensity: (4:31 @0) + (7:04 @1) + (1:49 @2) + (3:13 @3) 2.96 km (5:37 / km) +3m 5:35 / km
ahr:125 max:159 shoes: Inov8 Road-X 255

Bit of solo warming up. No coaches at the track today so the drills were very ad hoc.

Running (road) 22:35 intensity: (13 @0) + (8 @1) + (42 @2) + (5:20 @3) + (13:21 @4) + (2:51 @5) 5.22 km (4:19 / km) +3m 4:19 / km
ahr:167 max:181 shoes: Inov8 Road-X 255

12x 400m 30s rest

Felt heavy at first but got into it pretty well. Consistent enough but could be better I guess. I started at the front of the group with the theory that I'd slowly drop back through it. It kind of worked. After 3 I was settled in with Micheal & Niall who I haven't been up with since last year. Good session then working together which was good. Few weird pacings happened though.

84, 80, 80, 83, 80, 83, 84, 81, 82, 80, 83, 82

Inventing some random metrics.
Average: 81.8
Std dev: 1.59
NStd dev: 0.019

Average us about 6s faster than 1st Dec!

Running (road) warm up/down 9:13 intensity: (1 @0) + (6:07 @1) + (3:05 @2) 1.51 km (6:06 / km) +23m 5:40 / km
ahr:131 max:138 shoes: Inov8 Road-X 255

Cool down laps with Micheal & Gemma.

Really warm out.

Commuting 13:10 intensity: (4:18 @0) + (7:42 @1) + (1:10 @2) 4.1 km (3:13 / km) +13m 3:10 / km
ahr:113 max:148 shoes: Basso

Cycle home. Mostly pretty handy. Wind from earlier was totally gone.

Monday Jan 25, 2016 #

7 AM

Running (road) 32:13 intensity: (27 @0) + (24:41 @1) + (7:05 @2) 5.57 km (5:47 / km) +44m 5:34 / km
ahr:128 max:139 shoes: Inov8 Road-X 255

Easy pre breakfast run into the park. Did the small zoo lap and added some time by going around the obelisk. Heavy at first but felt good by the end.
8 AM

Strength 1:00 [1]

30 calves
12 PM

Note

Decent week last week. More weekend sleeping would be good and I'm tired now as a result. This week'll be tough

Monday: am easy un, pm Climbing
Tuesday: Intervals
Wednesday: am easy run, pm ~ 1 hour run
Thursday: long run in the mountains
Friday: rest
Saturday: Hills + night-o
Sunday: Hellfire IMRA

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