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Training Log Archive: roar

In the 7 days ending Mar 8, 2020:

activity # timemileskm+mload
  Running (road)6 5:22:48 34.06(9:29) 54.81(5:53) 88495.8
  Orienteering2 1:17:24 8.18(9:28) 13.16(5:53) 28826.1
  O-training1 53:11 4.6(11:34) 7.4(7:11) 8711.4
  Running (off-road)1 11:59 1.11(10:50) 1.78(6:44) 191.3
  Strength1 7:440.5
  Total7 7:53:06 47.95 77.16 1277135.0
  [1-5]7 7:44:41

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Sunday Mar 8, 2020 #

10 AM

O-training 21:52 intensity: (3:53 @0) + (17:59 @1) 3.03 km (7:13 / km) +22m 6:58 / km
ahr:113 max:129 shoes: Nvii forest 2

A few times to and from the car then a nice warm up map from Anton. Waiting a bit for Conor to get started then too.

Orienteering race 53:27 intensity: (25 @0) + (27:35 @1) + (7:22 @2) + (6:41 @3) + (5:21 @4) + (6:03 @5) **** 8.78 km (6:05 / km) +184m 5:31 / km
ahr:144 max:186 shoes: Nvii forest 2

Ballyward - LL2 - Brown
Great course. Super fun with a nice mixture of legs, short, long medium, direction changes, route choices, nice forest, crap forest, all the things!
Mostly pretty good oing for me. Legs could feel yesterdays efforts and wasn't as fast into some controls as I could have been. Miss on 7 and 19 were about 1:30 in total. Super enjoyable, will deffo be coming back here for some training again.

O-training 31:19 intensity: (7 @0) + (6:24 @1) + (7:26 @2) + (10:50 @3) + (5:46 @4) + (46 @5) 4.37 km (7:10 / km) +65m 6:40 / km
ahr:152 max:178 shoes: Nvii forest 2

Did the controls in the nice part of the forest again because they were just so so nice. very enjoyable. Then did some extra, videod Kev and then back to the tent.

Saturday Mar 7, 2020 #

10 AM

Running (road) 13:41 intensity: (13 @0) + (13:02 @1) + (26 @2) 1.77 km (7:43 / km) +38m 6:58 / km
ahr:133 max:146 shoes: Inov8 X-Talon 230 19

to the start then a little loop with Conor before the race.

Running (road) 49:34 intensity: (10 @0) + (12:17 @1) + (4:29 @2) + (5:58 @3) + (18:56 @4) + (7:44 @5) 9.54 km (5:12 / km) +232m 4:38 / km
ahr:157 max:182 shoes: Inov8 X-Talon 230 19

IMRA Howth
New route, starting with a nice downhill. Tucked in about 7th/8th or so and stayed there until entering the first figure of 8 loop part where Conor in the lead did some wild things and everyone followed him except your boy Ruairi who had memorised the map. Suddenly first... Held onto that until the bottom of the hill anyway, then Conor came past on the climb. Steadily lost places then for a while, which wasn't hugely unsurprising. Tough course with ups and downs the whole way. Kind of settled into the right position by the long road bit . Then the climb up the hill the far side of the golf course. With another guy here and he was climbing a little better. Just hung on as much as I could. he got a 15m gap which I promptly closed on the downhill Some weird traffic then though, lots of people had got lost and skipped a chunk of the course. My buddy then turned the wrong way, I called him back but not before I was in front. Bit of a slog up then with people coming the opposite way but I stayed in front for a good while. When it opened up he sped up, I tried to stay close enough to outkick him. The last climb to the summit proper he slowed a little and I went hard for it there got a gap and held it to the end.

Running (off-road) 11:59 intensity: (11:10 @1) + (48 @2) + (1 @3) 1.78 km (6:44 / km) +19m 6:23 / km
ahr:131 max:153 shoes: Inov8 X-Talon 230 19

A loop with Anton & Conor, then part of the way back to the car.
7 PM

Running (road) 14:24 intensity: (3 @0) + (14:21 @1) 1.77 km (8:07 / km) +15m 7:47 / km
ahr:130 max:142 shoes: Inov8 X-Talon 230 19

Car park laps...

Orienteering race 23:57 intensity: (4:23 @1) + (2:15 @2) + (5:07 @3) + (8:55 @4) + (3:17 @5) * 4.39 km (5:28 / km) +104m 4:53 / km
ahr:158 max:181 shoes: Inov8 X-Talon 230 19

DBN #? - Killiney
Not a great course. Mostly just run around the roads. Then #4 was missing too so I caught Josh as he searched for it. Kept with him while it was downhill but he sped away on the climb to 8. Of course, the one actually hard control I missed, doing a weird thing with reading walls. Then we had one of the wildest controls I've seen, with an out and back along a road with a mandatory crossing point so that there was literally only one line into/out of the control on the map!!! Finished with some park running.

Running (road) warm up/down 11:38 intensity: (14 @0) + (11:06 @1) + (18 @2) 1.51 km (7:41 / km) +33m 6:57 / km
ahr:130 max:149 shoes: Inov8 X-Talon 230 19

Lap of the hill with Conor, Anton and Josh.

Friday Mar 6, 2020 #

7 AM

Running (road) 41:35 intensity: (24:54 @1) + (12:46 @2) + (3:55 @3) 8.14 km (5:07 / km) +6m 5:06 / km
ahr:142 max:159 shoes: Asics DynaFlyte2 19

Into work. Not much of interest.

Strength 7:44 intensity: (3:03 @0) + (4:41 @1)
ahr:105 max:118

on arriving in work i was in the gym so threw in a few squats and a few random exercises.

Thursday Mar 5, 2020 #

7 AM

Running (road) 43:06 intensity: (17 @0) + (13:58 @1) + (9:21 @2) + (12:44 @3) + (6:07 @4) + (39 @5) 8.11 km (5:19 / km) +5m 5:18 / km
ahr:147 max:176 shoes: Asics DynaFlyte2 19

Trying out running into work as we're allowed back in the office! Worked quite well. Nice downhill essentially all the way. Bag is heavy enough with the laptop in it but I have quite a nice bag so it's not bouncy and not sore shoulders or anything. Spent a few minutes stretching in the gym then, which has soap and towels, so don't even have to bring those. Might use the pool at some stage too.

Wednesday Mar 4, 2020 #

2 PM

Running (road) 1:40:55 intensity: (29:37 @1) + (35:45 @2) + (29:17 @3) + (6:13 @4) + (3 @5) 15.54 km (6:30 / km) +521m 5:34 / km
ahr:149 max:173 shoes: Asics DynaFlyte2 19

Another day of WFH. Went with Conor and Jonny for a long lunch run and did 1x 6 min and 3x Aonghus hills.
The 6 min warm up went well, got a bit further than usual then:
6:15, 6:22, 6:30
Much easier on a sunny non-windy day but was also nicely faster. Conor did another as he was flying up them and I jogged about with Jonny. Down the boneshaker then and home. Feeling good.

Tuesday Mar 3, 2020 #

7 AM

Running (road) 47:55 intensity: (12:05 @1) + (1:27 @2) + (4:44 @3) + (6:11 @4) + (23:28 @5) 8.43 km (5:41 / km) +34m 5:34 / km
ahr:163 max:191 shoes: Asics DynaFlyte2 19

Day 2 of new job in Google aaand mandatory work from home. Went for a morning run beforehand and then stayed at home and learned things.

Monday Mar 2, 2020 #

Note
(rest day)

First day at new job in Google! Just lots of intro material, very different from all the small places I've worked before! Nice setup with free food, free gym, free pool and great benefits. Hope it works out. Luas in & out for today.

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