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Training Log Archive: roar

In the 7 days ending Jun 5, 2018:

activity # timemileskm+mload
  Running (road)5 3:51:56 25.2(9:12) 40.56(5:43) 35524.0
  Orienteering3 3:16:27 17.26(11:23) 27.78(7:04) 75888.5
  Running (off-road)2 37:50 1.71(22:06) 2.76(13:44) 3694.3
  Total7 7:46:13 44.18(10:33) 71.1(6:33) 1482116.7
  [1-5]7 7:26:54
averages - sleep:6

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Tuesday Jun 5, 2018 #

9 AM

Note
slept:6.0 (rest day)

Bit mixed about the weekend. For sure dissapointed to come away with 4th but the physical situation I think was better than IOC. That mistake day 2 was just stupid though. Something I've actually done a few times recently when trying to push the running to the limit. Ok it was a fun chasing start but I should have had a 6 minute lead and a solid 2nd place. Important thing is to learn from it and I'll do write ups and quickroute when I get back to Sweden tonight/tomorrow. Easier start to this week then tough weekend.

Tues- Rest day
Weds- 45-50mins easy
Thurs- 60mins easy
Fri- Track, 15mins WU + CD
6k of 200 on/200 off (ons in 45”/offs in 55”) 3mins rec.
2 sets of 400/300/200/100 hard w/ 100 jog between reps and 400 jog between sets
Sat- Jukola training
Sun- 100mins long run steady

Monday Jun 4, 2018 #

9 AM

Running (road) warm up/down 16:08 intensity: (2:12 @0) + (13:56 @1) 2.0 km (8:05 / km) +10m 7:53 / km
ahr:114 max:142 shoes: VJ Bold 8

Orienteering race 1:02:54 intensity: (1 @0) + (28 @1) + (20 @2) + (29:08 @3) + (32:31 @4) + (26 @5) 9.21 km (6:50 / km) +224m 6:05 / km
ahr:162 max:172 shoes: VJ Bold 8

Running (road) warm up/down 16:40 intensity: (3:40 @0) + (13:00 @1) 2.26 km (7:23 / km) +26m 6:59 / km
ahr:112 max:134 shoes: VJ Bold 8

Jogging about with Ken.

1 - Splits

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.

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