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Training Log Archive: roar

In the 7 days ending Feb 23, 2020:

activity # timemileskm+mload
  Running (off-road)5 5:51:34 36.31(9:41) 58.44(6:01) 1181117.2
  Rock Climbing3 2:30:0015.0
  Running (road)3 2:18:54 16.14(8:36) 25.98(5:21) 18129.4
  Orienteering1 25:24 2.26(11:14) 3.64(6:59) 1819.4
  Total11 11:05:52 54.72 88.06 1543171.0
  [1-5]11 11:02:12

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MoTuWeThFrSaSu

Sunday Feb 23, 2020 #

10 AM

Running (off-road) 11:57 intensity: (16 @0) + (11:41 @1) 1.91 km (6:15 / km) +16m 6:00 / km
ahr:126 max:144 shoes: Inov8 X-Talon 230 19

With Conor mostly out and back on the track. Little heavy from yesterday.

Running (off-road) race 46:30 intensity: (19 @0) + (8:29 @1) + (1:05 @2) + (10:13 @3) + (23:41 @4) + (2:43 @5) 9.82 km (4:44 / km) +308m 4:06 / km
ahr:158 max:177 shoes: Inov8 X-Talon 230 19

IMRA trooperstown
From the start felt a bit heavy in the legs, not quite enough warm up perhaps. Tried to keep at it and stay with the group but lost a little ground on the first fire road. Actually got a little better when the steeper bit came and got a little relief on the flat road. Then off road and lovely splashy mud in the sunshine. A right pleasure. Passed one guy on the way up towards Boot Hill and kept the rest of the gaps the same with a nice tailwind.
Descent then I didn't smash but caught the next guy and tried to make him work a bit harder than he wanted to. Climb up Trooperstown he got away a bit though. Struggled on a few of the steeper bits here but tried to keep digging. Once over the summit opened it up and caught two guys (one of whom had a hilarious slow fall into a puddle), but otherwise seemed felt quite isolated and had no one to chase :(
Nice race and very fun. Speed seems ok.

Running (off-road) 38:55 intensity: (30:20 @1) + (7:20 @2) + (1:15 @3) 5.63 km (6:55 / km) +122m 6:14 / km
ahr:137 max:156 shoes: Inov8 X-Talon 230 19

Extended cool down with Conor and Kathryn. Found some new 250m of path that was really nice. The rest of it was also just great. Splashing through puddles in the sunshine just smiling. Dip in the river with Kathryn after was pure joy.
5 PM

Rock Climbing 30:00 [1]

After a disheartening rugby display went down for a short while. Only allowed climb pinks and oranges in my easy old shoes. Except then I tried a dyno red and hurt that same left bicep lightly again. Should be grand though.

Saturday Feb 22, 2020 #

9 AM

Running (road) 1:03:01 intensity: (5 @0) + (20:54 @1) + (23:58 @2) + (17:37 @3) + (27 @4) 12.36 km (5:06 / km) +67m 4:58 / km
ahr:146 max:163 shoes: Asics DynaFlyte2 19

Marlay parkrun and home
Bit better warm up this week, epically windy again. Started nicely paced up that first hill then tailwind and moved through the pack once up it. Got up to the guy in 3rd and worked with him for the whole course. Put a little bit in a the end to sneak a podium.
They had no scanners volunteered so did some scanning for a bit through the main rush before running home.
At the last lights a guy came up to me and was like I know a Croatian guy who has that same jacket, while wearing my Linne jacket.
6 PM

Running (off-road) warm up/down 14:59 intensity: (51 @0) + (14:08 @1) 2.32 km (6:28 / km) +59m 5:45 / km
ahr:123 max:143 shoes: Nvii forest 2

Up towards Hellfire with Conor.

Orienteering race 25:24 intensity: (1:28 @0) + (7:59 @1) + (1:15 @2) + (3:47 @3) + (9:05 @4) + (1:50 @5) **** 3.64 km (6:59 / km) +181m 5:35 / km
ahr:148 max:174 shoes: Nvii forest 2

DBN #? Massey's forest
Short one quick. Started quick and lost 30s on number 1 putting me under pressure early. Good though from then on, little bit behind on some of the map reading and compass work wasn't perfect but fine. Josh smashed it round so left me in second. Probably clinches the league for him.

Running (off-road) 27:55 intensity: (16 @0) + (8:40 @1) + (4:04 @2) + (3:22 @3) + (9:20 @4) + (2:13 @5) 3.83 km (7:18 / km) +125m 6:16 / km
ahr:150 max:179 shoes: Nvii forest 2

Up to the top of hellfire with Josh, Conor, Anton & Kathryn.
Kinda longer than I need actually but a nice little cool down.

long - Splits

Friday Feb 21, 2020 #

5 PM

Running (road) 53:37 intensity: (9 @0) + (14:27 @1) + (13:04 @2) + (25:55 @3) + (2 @4) 9.86 km (5:26 / km) +102m 5:10 / km
ahr:148 max:162 shoes: Asics DynaFlyte2 19

Easy one after work. Except it was very hard work as the wind was ridiculously strong. Toured some new random places in the evening light south of the motorway. Nice enough.
6 PM

Rock Climbing 1:00:00 [1]
shoes: brown climbing

With Gina in The Wall. New competition blacks. A lot of them are planned to be dynos or jumps. i.e. nice static moves for me! Toes very sore today.

Wednesday Feb 19, 2020 #

6 AM

Running (road) 22:16 intensity: (3 @0) + (9:06 @1) + (1:57 @2) + (9:32 @3) + (1:38 @4) 3.77 km (5:55 / km) +12m 5:49 / km
ahr:147 max:168 shoes: Asics DynaFlyte2 19

BBA. Mostly just getting out and doing a little bit. Light rain but not windy, yay!
6 PM

Running (off-road) hills 1:50:39 intensity: (4 @0) + (20:40 @1) + (17:11 @2) + (39:45 @3) + (18:02 @4) + (14:57 @5) 16.1 km (6:52 / km) +464m 6:00 / km
ahr:155 max:190 shoes: Inov8 X-Talon 230 19

Night Trail hills 5x 6mins
With Anton & Conor. Jogged from home to Lamb Doyles and started intervals from there. First steep up was tough and legs were a little shocked but did ok really. Conor's torch died then so I gave him mine and ran using the light from Anton's which wasn't great but it was workable.
Second was up a bit to the boneshaker, flat to the masts and then a minute of steep up beside the forest. Body seemed to be feeling alright. Slightly weird running style trying to avoid shadows of rocks.
3 was up the fire road then flat along a trail. Fire road was easy techincally at least.
4 was tricky technically with some steep climby sections before a flat final 2 minutes on the the track where I tried to open it up a lot.
Then final one was 1 min on the track before the final killer hill. Suffered a lot on this but didn't really have any option but to hang onto Anton if I wanted to see anything!
Then home via the top. Severe hail shower as we summited was horrendous but the rest of the way back was fine. Tired enough but in a good way.

Tuesday Feb 18, 2020 #

6 PM

Running (off-road) 1:04:50 intensity: (17:03 @1) + (3:41 @2) + (20:28 @3) + (9:53 @4) + (13:45 @5) 12.28 km (5:17 / km) +59m 5:09 / km
ahr:156 max:183 shoes: Inov8 X-Talon 230 19

The usual Brian Tuesday loop. Cold and windy also as usual but a clear sky and a few stars out inspiring space chats. Very very muddy too. Legs felt really good and it was a lovely cruise about. 6x strides to finish off and felt like I was getting some spring into the legs.

Monday Feb 17, 2020 #

7 AM

Running (off-road) 35:49 intensity: (9 @0) + (11:31 @1) + (8:50 @2) + (12:30 @3) + (2:49 @4) 6.55 km (5:28 / km) +29m 5:21 / km
ahr:148 max:170 shoes: Inov8 X-Talon 230 19

From work. Quite nice getting the driving done first and running in the bright. Was very muddy down on the loop though. Not mad at that after lots of road running recently. Legs felt alright anyway, nice recovery.
6 PM

Rock Climbing 1:00:00 [1]
shoes: brown climbing

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