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Training Log Archive: roar

In the 7 days ending Apr 11, 2016:

activity # timemileskm+mload
  Running (road)6 3:19:08 23.06(8:38) 37.11(5:22) 9943.4
  Running (off-road)2 2:21:12 11.64(12:08) 18.73(7:32) 102244.7
  Orienteering1 1:31:16 7.75(11:46) 12.48(7:19) 72327 /32c84%34.3
  Stretching/Rehab1 20:00
  Strength1 14:010.8
  Total9 7:45:37 42.45 68.32 184427 /32c84%123.2
  [1-5]9 7:03:56
averages - sleep:7.5

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Monday Apr 11, 2016 #

9 AM

Note

Happy with last week. Did deviate from the plan but it worked overall.

Plan:
Monday: unsure exactly. A run anyway
Tue: am run + intervals
Wed: IMRA GOAL relay (only 2.5km!) Should do some more too.
Thurs: am hour run + pm social climbing comp
Fri: am run
Sat: Easy run of some description
Sun: LOC orienteering
7 PM

Running (road) 37:25 intensity: (27 @0) + (8:56 @1) + (14:35 @2) + (12:58 @3) + (29 @4) 7.67 km (4:53 / km) +20m 4:49 / km
ahr:141 max:165 shoes: Inov8 Road-X 255

Monday run. No climbing this week. Going on Thursday. Went by the Luas tracks and the turned left on the canal. Lots of standing water about and I had a great time splashing through the puddles. Back down the N81 then and home. Thoroughly wet after.

Sunday Apr 10, 2016 #

Event: Djouce Woods
 
10 AM

Note

Plan changed for today as it seems the LOC will be tougher than I had been planning on it being. Thus a small bit easier this weekend and take LOC as a proper competition but not with that much taper.
11 AM

Orienteering warm up/down 16:34 intensity: (1:53 @0) + (8:55 @1) + (2:54 @2) + (2:52 @3) ** 2.42 km (6:50 / km) +103m 5:38 / km
ahr:128 max:151 spiked:7/7c shoes: Inov8 Oroc 2016

Decided to do all three courses today. Started with the short. Took it as a warm up which was nice as there was a small bit of map reading involved and it loosened out my legs a bit.

Orienteering race 42:08 intensity: (15 @0) + (8 @1) + (9 @2) + (8:31 @3) + (33:05 @4) 5.82 km (7:14 / km) +384m 5:26 / km
ahr:166 max:177 spiked:9/14c shoes: Inov8 Oroc 2016

Next up was the long This I ran fairly hard. Felt good at the start. Running behind a mountain biker on the way to 1. Line wasn't perfect to 2 and hit the road first. 3 I had intended to go straight but then had to change since the hashing was horrendous. Lost a bit of time because of that. Some downhill legs to 4 & 5 where I was running well. Legs didn't hold up for the climb to 6. Wanted to be min 20s of fastest split at the time but didn't manage that. Stayed high too long on the way to 7 and was slow into the control. I went straight to 8 but I suffered a lot. Missed it a bit to the left too which didn't help. Back to flat for 9 and I was solid again. Downhill for 10 and I was able to run well down the road. I lost it again on 11. I couldn't see the veg in the forest and went up waaaay to early. That was terrible as the going was real bad and I was hesitating a lot. Dropped a minute here. Good then for 12. Felt tired but strong enough on the big hill at the end. It was tough though.

Orienteering race 32:34 intensity: (1 @0) + (26 @1) + (4:13 @2) + (26:57 @3) + (57 @4) 4.23 km (7:42 / km) +236m 6:01 / km
ahr:155 max:164 spiked:11/11c shoes: Inov8 Oroc 2016

Finally the medium. Took a 10 min break after the long. Did it backwards as it was very similar to the long and used Gina's map. This time I was very clean as I had visited all of the controls before, though some legs were different. Tired by the end buy enjoyable all the same.

Long - Splits

Saturday Apr 9, 2016 #

12 PM

Running (road) warm up/down 8:03 intensity: (2:37 @0) + (4:56 @1) + (27 @2) + (3 @3) 1.25 km (6:27 / km) +19m 5:59 / km
ahr:111 max:162 shoes: Inov8 X-Talon 2016

Jog down the road from the start of leg 4 of the Wicklow Glacial lakes relay (i.e. Ballinafunshogue car park) to the bottom of the hairpins.

Running (off-road) hills 32:15 intensity: (36 @0) + (6:40 @1) + (2:54 @2) + (3:35 @3) + (18:30 @4) 2.9 km (11:07 / km) +387m 6:40 / km
ahr:155 max:177 shoes: Inov8 X-Talon 2016

Running (off-road) warm up/down 15:31 intensity: (4:34 @1) + (10:03 @2) + (54 @3) 2.45 km (6:20 / km) +31m 5:58 / km
ahr:137 max:155 shoes: Inov8 X-Talon 2016

Jog back down from the when I ended my intervals via the hairpins to the road then along the road to the car. Chatted to David Quinn for a bit. Got a few claps as people thought I was finished but I dispelled that thought and hopped straight in the car to go to Glendalough ahead of Gina.

Friday Apr 8, 2016 #

10 AM

Note
slept:7.5

Had to go to Naas this morning at stupid o'clock for Gina to have a driving lesson and a test. Spent the lesson walking around the Naas lakes, because apparently Naas is entirely closed at 8am, I even got kicked out of a coffee shop which appeared open but in fact wasn't, which was very pleasant. Spent the test having a hot chocolate and reading my book. Not a terrible morning. She passed too.
11 AM

Running (road) 21:05 intensity: (57 @0) + (8:52 @1) + (11:16 @2) 3.77 km (5:35 / km) +23m 5:25 / km
ahr:130 max:147 shoes: Inov8 Road-X 255

Since I have the half day (I'm going in to work later :() I went for a sneaky pre lunch run. Wanted to loop around to the Blessington basin which I managed very succesfully this time. Had a great time looking at the tufted ducks who were having a great time diving and chasing each other. Took a brief stop to have a go on some outdoor exercise machines but they were terrible. Dropped into King's Inn park on the way back down and ran along the top of the wall for fun. Felt great and I finally feel like I'm back to normal after the injury and the cold.

Thursday Apr 7, 2016 #

6 PM

Running (off-road) 1:33:26 intensity: (37 @0) + (6:01 @1) + (27:04 @2) + (44:22 @3) + (15:22 @4) 13.38 km (6:59 / km) +604m 5:42 / km
ahr:151 max:170 shoes: Inov8 X-Talon 2016

Long run Thursday. By myself :(. Started in Massey's and did an anti-clockwise lap of Hellfire. Some very steed hill here and I felt pretty tired at the start actually. Did 10x 15s hill sprints after about 40 mins this week and these kinda woke up my legs. For the last bit I felt really great going up the mud fest to Cruagh and did a little bit up there. Saw an IMRA guy. Can't remember who is is though. Then came back down the side path, which hadn't got any less muddy in the previous 30 mins but it had become a lot darker so it was a little sketch in places. So nice to be able to run with no headtorch. Passed the IMRA guy then just before the car. Nice evening out.

Wednesday Apr 6, 2016 #

9 AM

Note
slept:7.5

Went for going to work early today so I have more evening time. I'm brilliant at faffing however.
8 PM

Running (road) 1:09:26 intensity: (4:50 @0) + (10:46 @1) + (33:00 @2) + (20:50 @3) 13.41 km (5:11 / km) +5m 5:10 / km
ahr:138 max:158 shoes: Inov8 Road-X 255

Gina had a driving lesson in Naas. Thus I was in Naas with an hour to kill. Brought my running gear and headed out the canal for a while. It was a lot grassier than I had expected and I probably had the wrong shoes really. Enjoyable all the same and spent some time thinking about CNOC relay team names. Still nothing good. It turned into a nice evening in the end but it did get dark and I was very glad of the torch near the end.

Tuesday Apr 5, 2016 #

7 AM

Running (road) 20:10 intensity: (23 @0) + (6:35 @1) + (13:12 @2) 3.52 km (5:44 / km) +27m 5:31 / km
ahr:134 max:147 shoes: Inov8 Road-X 255

Easy pre breakfast run. Headed towards Stephen's Green but it was closed. Back home a slightly different way. Nice morning, sun was coming up and it was clear. Very quiet at this time of the morning.

Stretching/Rehab 20:00 [0]

7 PM

Running (road) warm up/down 5:32 intensity: (2:06 @0) + (3:26 @1) 0.68 km (8:10 / km)
ahr:110 max:131 shoes: Inov8 Road-X 255

I was very late down to the track today. Luckily the ladies were doing their 1 mile qualifying race in advance of the road relays on the weekend. That gave me a few minutes to get some laps in on the grass before the session while watching them fly around.

Running (road) intervals 2:56 [4] 0.8 km (3:40 / km) +1m 3:39 / km
shoes: Inov8 Road-X 255

first 800

Running (road) intervals 24:30 intensity: (13 @0) + (3:14 @1) + (2:40 @2) + (5:03 @3) + (12:51 @4) + (29 @5) 4.31 km (5:41 / km) +1m 5:40 / km
ahr:158 max:179 shoes: Inov8 Road-X 255

4x 800m 90s 4x 400m 60s

Messed up my watch at the start and my HR wasn't on. So left that interval and then restarted. Weather was good, nice and sunny with a small bit of a headwind on the front straight. Happy though as I was fairly comfortable. First and last 800s a bit slow but a good return to the track after being terribly inconsistent since mid feb.

2:56, 2:51, 2:51, 2:55
82, 81, 81, 80

Running (road) warm up/down 10:01 intensity: (1 @0) + (3:14 @1) + (5:06 @2) + (1:40 @3) 1.7 km (5:54 / km) +3m 5:51 / km
ahr:139 max:152 shoes: Inov8 Road-X 255

Cool down. Laps with Michael
9 PM

Strength 14:01 intensity: (6:45 @0) + (6:50 @1) + (26 @2)
ahr:104 max:139 shoes: Inov8 Road-X 255

Did these with gina as we were waiting for the Tesco delivery to come.

30 squats
5 lunges each leg
10 jump lunges
5 star squats
30 crunches
30 one leg bridge extensions
15 push ups
30 side leg raises

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