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Training Log Archive: roar

In the 7 days ending Jun 3, 2018:

activity # timemileskm+mload
  Running (road)5 4:25:36 29.3(9:04) 47.15(5:38) 33328.8
  Orienteering3 2:52:29 16.49(10:27) 26.54(6:30) 63317 /19c89%88.9
  Running (off-road)3 1:24:25 6.04(13:59) 9.72(8:41) 57615.2
  Total8 8:42:30 51.83(10:05) 83.41(6:16) 154217 /19c89%132.9
  [1-5]8 8:21:31

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

11 AM

Running (off-road) warm up/down 18:49 intensity: (2:42 @0) + (15:04 @1) + (1:03 @2) 1.07 km (17:35 / km) +182m 9:30 / km
ahr:110 max:148 shoes: VJ Bold 8

Up to the start with Ken. Bit early and once up there wasn't really anywhere to jog but made do. Did some little loops and getting cold was not an issue! Decently steep climb.

Orienteering race 1:33:16 intensity: (13 @0) + (1:39 @1) + (7:49 @2) + (57:16 @3) + (26:19 @4) 11.89 km (7:51 / km) +379m 6:46 / km
ahr:158 max:167 shoes: VJ Bold 8

5 PM

Running (road) warm up/down 31:10 intensity: (1:07 @0) + (30:03 @1) 5.14 km (6:04 / km) +91m 5:34 / km
ahr:123 max:144 shoes: New Balance Vazee

Didn't really find anywhere to cool down after the race so did it later from the house. Just with Ken, shortened it compared to Friday and in the opposite direction. Singlets, sunglasses & pictures. Living the dream. Legs felt better for it afterwards.

Day 2 - Course 1 - Splits

Saturday Jun 2, 2018 #

Event: Shamrock O-Ringen
 
2 PM

Running (off-road) warm up/down 19:01 intensity: (50 @0) + (12:13 @1) + (4:30 @2) + (1:28 @3) 1.68 km (11:17 / km) +187m 7:15 / km
ahr:135 max:155 shoes: VJ Bold 8

Down the road then up to the start. Decent climb up and didn't want to go hard which ended up meaning I cut it a bit tight. 15s to re-tie my shoes was not perfect but sufficed due to having start boxes.

Orienteering race 40:17 intensity: (10 @0) + (22 @1) + (4 @2) + (2:15 @3) + (32:10 @4) + (5:16 @5) 6.68 km (6:02 / km) +155m 5:24 / km
ahr:167 max:173 shoes: VJ Bold 8


Day 1 - Course 1 - Splits

Friday Jun 1, 2018 #

9 PM

Running (road) 31:27 intensity: (3:30 @0) + (27:44 @1) + (13 @2) 5.67 km (5:33 / km) +107m 5:04 / km
ahr:125 max:147 shoes: New Balance Vazee

Easy loop from the accomodation with Ken & Colm to loosen the legs after the drive. Nice evening. Bit of climb though. Accom is a bit weird with some bedrooms being single rooms but having no access to a toilet except in other people's en suites...

Thursday May 31, 2018 #

5 PM

Running (road) 32:08 intensity: (35 @0) + (31:33 @1) 5.81 km (5:32 / km) +16m 5:27 / km
ahr:128 max:144 shoes: New Balance Vazee

Ken is over for the Shamrock so went for a short loop with him in town. Limited by starting place but a decent enough loop finding some green areas. Weather still nice but I think that's the end of it.

Wednesday May 30, 2018 #

5 PM

Running (road) 17:24 intensity: (3:53 @0) + (13:31 @1) 2.68 km (6:30 / km) +4m 6:27 / km
ahr:112 max:138 shoes: New Balance Vazee

From work to Cian's with my bag to drop it off before meeting up with the rest of them. Hips felt tired after last night's efforts.

Running (road) 1:26:59 intensity: (26 @0) + (1:05:51 @1) + (18:33 @2) + (2:09 @3) 17.01 km (5:07 / km) +101m 4:58 / km
ahr:138 max:159 shoes: New Balance Vazee

In the park with Cillin, ColmM & Joshosh. Couple of different objectives from different people for this run. Invented a loop as we went for Cillin to peel after 1, but then it was just perfect for me to do a second lap and let Josh and Colm do some more. Enjoyable run, enjoying the warmth.

Tuesday May 29, 2018 #

7 PM

Running (off-road) warm up/down 19:11 intensity: (4:38 @0) + (11:34 @1) + (1:32 @2) + (1:27 @3) 2.66 km (7:13 / km) +30m 6:50 / km
ahr:125 max:156 shoes: VJ Bold 8

Warm up with ColmM, Joshosh and Cillin. Down the road and back again with some chats. Then the usual drills and strides, though trying to chat to various stationary people at the same time made it a little tricky.

Orienteering race 38:56 intensity: (8 @0) + (20 @1) + (8 @2) + (24 @3) + (20:15 @4) + (17:41 @5) ** 7.97 km (4:53 / km) +99m 4:36 / km
ahr:169 max:177 spiked:17/19c shoes: VJ Bold 8

Plan was to go hard and I did that. Delivered pretty well. Not the hardest orienteering but on the limit mistakes are always possible. Got as far a 6 before I had some small lack of confidence but powered through. Lost maybe 15s on 7 because I went around the gorse but through was possible. Did ok on the hill to 8. Was always going straight to 10 and fought hard up to bun hill. Legs took a bit to get moving again over the top though and ditch jumping after that was a struggle. Clean then as far as 13 when I got pulled up the slope a bit too much and hit the wrong depression ~20s. 15 was good fun as I took an entrance to the control I thought was legit but it really wasn't so I was wading through some gorse. Tried to press on for 16 & 17 but was getting slow by the time I was leaving 17. 18 was the last tricky control and I didn't find it first time which was annoying and wandered a bit.

Still a ways of Colm H speed but not miles behind the other 2, Colm M and Josh.

Running (off-road) hills 25:00 intensity: (1 @0) + (6:06 @1) + (2:54 @2) + (6:56 @3) + (8:46 @4) + (17 @5) 3.89 km (6:26 / km) +174m 5:15 / km
ahr:155 max:171 shoes: VJ Bold 8

12x 45s hills with jog down recovery
Had a cup of water and a biscuit after the course and then straight to the big depression north of the car park. Found a perfectly 45s long hill so beasted myself up that a few times. Hard work, warm out too. Considered removing the top a few times but always at the top when I was too tired to actually do it. Watch stopped lapping correctly some time in the middle so I lost count a bit but seem to have done the correct amount. Got some encouragement from people cooling down with was nice.
Got tough around the 6-7 mark (I mean properly tough, it was always hard). Trying to have good form and pushed on pretty well until the end, doing the last 2 quite strongly I felt.

Running (off-road) warm up/down 2:24 intensity: (1 @0) + (2:23 @1) 0.41 km (5:48 / km) +3m 5:36 / km
ahr:131 max:134 shoes: VJ Bold 8

Token cool down because:
a) I was tired
b) I needed to find someone to get me back into town

Long - Splits

Monday May 28, 2018 #

9 AM

Note

Mon- 50-60mins easy + 6x100 strides
Tues- Summer Series long (hard) followed by 12 x 45secs hills w/ jog down rec.
Weds- 80-90mins easy (hopefully in the hills but will have to see about some logistics.)
Thurs- Rest day or 30mins easy
Fri- 25mins easy + 4 x hill sprints/strides (after travel!)
Sat- Shamrock
Sun- Shamrock
Mon- Shamrock
7 PM

Running (road) 1:06:28 intensity: (2:45 @0) + (57:16 @1) + (3:08 @2) + (2:39 @3) + (40 @4) 10.84 km (6:08 / km) +14m 6:06 / km
ahr:129 max:164 shoes: New Balance Vazee

Easy run in town. Low on energy this evening and it took me a while to get out the door. I did though and headed kind of towards the sea in a roundabout fashion. It didn't work out quite as well as I hoped as some of the roads are just industrial access and not the best for running. The coastal path was nice as usual and I went for an explore out on the beach for the fun. Wanted to see if I could get across Sandymount but there's a river in the way. Home then via the Aviva. Finished with 6x100m strides. They felt good actually. Stopped by some woman looking for somewhere just as I was done, which was relatively good timing I suppose. Didn't accede to her request to walk with her the 3k that it was to her destination.

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