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Training Log Archive: roar

In the 7 days ending May 8:

activity # timemileskm+mload
  Running (off-road)3 3:23:28 17.1(11:54) 27.52(7:24) 90149.8
  Running (road)3 2:01:32 11.15(10:54) 17.94(6:46) 17029.9
  Cycling1 45:06 11.35(3:58) 18.26(2:28) 2015.8
  Strength1 31:464.6
  Orienteering1 29:30 3.43(8:36) 5.52(5:21) 14122 /24c91%17.4
  Total6 7:11:22 43.02 69.24 141322 /24c91%107.6
  [1-5]6 6:52:12

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Sunday May 8 #

10 AM

Running (off-road) 2:21:04 intensity: (7:18 @0) + (38:00 @1) + (1:03:44 @2) + (9:29 @3) + (22:33 @4) 18.86 km (7:29 / km) +699m 6:19 / km
ahr:94 max:169 shoes: Saucony Kinvara 12 - 2021

Needed to visit Ballymore so went for a west Wicklow loop, Kilbride hills. Do enjoy this loop (except for maybe the end) and what an absolutely beauty of a day for it. t-shirt and shorts comfy.

Started at the lower forest entrance and stayed low to go up the Seahan ridge. Some steep sections on the ridge were not quick, and had a bit of suncream in the eyes, but still smiling. Then all bog trotting after Seahan and it was lovely. Just tipped along and took some photos. Seachon was tough as usual but ground it out, then headed Kippure direction. Didn't go the whole way for time reasons but the flat bog was lovely to run across in this dry weather. Descent off Seachon to the road over Seefin was delightful as usual. Then heard a cuckoo and saw a lizard just at the road. The only problem with this loop is the horrific road climb to finish, which was a struggle. I was at 2:20 at the top so walked the rest as only 2:15 was on the program. I think I should park at the Seefin car park and do the road first next time.

Something wrong with that HR. I don't think the monitor enjoyed being washed in Portugal very much because that's a brand new battery.

Knee totally fine!?

Dropped into Ballymore for sandwich and a drink after. Sitting outside was v. nice.

Saturday May 7 #

10 AM

Cycling 45:06 intensity: (8:02 @0) + (16:38 @1) + (19:32 @2) + (54 @3) 18.26 km (2:28 / km) +201m 2:20 / km
ahr:106 max:130 shoes: Cannondale CAAD8

Got out the road bike again. Hand is manageable and the sun was shining so seemed perfect for the day. Easy spin to Enniskerry and back. Got a little dragged into chasing a guy who passed me over the summit on the way back.

Friday May 6 #

6 PM

Running (road) 57:28 intensity: (1:00 @0) + (11:58 @1) + (27:04 @2) + (16:15 @3) + (1:11 @4) 7.8 km (7:22 / km) +127m 6:49 / km
ahr:120 max:152 shoes: Saucony Kinvara 12 - 2021

20' warm up, some drills, then 8x10" hill sprints and 15' cool down home.

Feeling good and a nice evening after it rained all afternoon. Used a slightly different part of the hill to have enough of that it for 10s and it was slightly steeper. Harder to get started but 2 paces in and it was fine. Tough work but moving well.

Strength 31:46 intensity: (1:14 @0) + (16:37 @1) + (12:39 @2) + (1:16 @3)
ahr:110 max:134

Straight down to the gym. Back to the land of the two handed just about. Stitches gone, palm still a bit delicate but manageable. Not feeling very strong.

X3 of each set with a small rest between

Crab walks x20
Overhead press 8kg x10

Seated row 59kg x8
Calf raises x20

Standing press up 11kg x10
Skipping 20s

Hamstring heel bridge lift x8
plank 30s

Thursday May 5 #

5 PM

Running (off-road) 43:37 intensity: (49 @1) + (14:14 @2) + (19:07 @3) + (9:27 @4) 6.49 km (6:43 / km) +200m 5:49 / km
ahr:135 max:169 shoes: Inov8 Roclite '21

Gina asked for a lift to Bray and this was all the excuse I needed to go for a sunny loop on Bray head. Legs a bit heavy feeling throughout and low on energy after the big climb. Thoroughly enjoyed though.

Knee niggly after again. Iced and a good massage gun session and it seemed okay later.

Wednesday May 4 #

12 PM

Running (road) 46:35 intensity: (9 @0) + (14 @1) + (6:18 @2) + (39:54 @3) 8.04 km (5:48 / km) +12m 5:45 / km
ahr:134 max:146

From the office with Graeme. Went along the river which was very nice on a sunny lunch break. Then I did 4x strides in merrion sq before heading back, meeting Ruairi L on the way. Small bit of niggle in the left knee sitting in work after. Need to keep an eye on that.

Tuesday May 3 #


Colm did it and I was curious. Wild that I was once 2nd in a sprint, only 5s down on the winner. You'd never guess who that winner was either :p

Year Sprint Middle Long Relay
2022 8th (+3'15) 10th (+7'42) 7th (+24'18) DQ
2019 --- --- --- ---
2018 10th (+2'47) 6th (+6'38) 4th (+10'38) 3rd
2017 --- 7th (+6'27) 3rd (+11'13) 2nd
2016 DQ 5th (+2'53) 5th (+5'46) 2nd
2015 9th (+1'41) 7th (+2'15) 6th (+16'09) 4th
2014 8th (+1'27) 10th (+19'32) 4th (+4'03) 1st
2013 --- 4th (+1'59) 4th (+6'51) 1st
2012 --- --- --- ---
2011 --- 4th (+3:13) 6th (+18'18) 1st
2010 9th (+1'52) --- 13th (+16'06) 1st
2009 2nd (+0'05) 8th (+5:45) 4th (+16'56) 2nd
2008 --- 9th (+8:13) --- (2nd M20 +0'23)) 3rd

Individual Medals: 9
1x Silver - Sprint
1x Bronze - Long
6x 4th place

Relay Medals: 9
4x Gold
3x Silver
2x Bronze

Monday May 2 #

10 AM

Running (off-road) warm up/down 12:17 intensity: (1:16 @0) + (6:01 @1) + (5:00 @2) 1.36 km (9:02 / km)
ahr:107 max:123 shoes: Nvii forest 2

Around the flat behind the building. Kind of weird with all the people running about. Very needed the toilet but it was totally blocked so had to suffer on.

Orienteering 29:30 intensity: (6 @1) + (5 @2) + (3:58 @3) + (22:30 @4) + (2:51 @5) *** 5.52 km (5:21 / km) +141m 4:44 / km
ahr:162 max:176 spiked:22/24c shoes: Nvii forest 2

IOC Relay - leg 2

I dropped down to the second team as I wasn't able to attack the terrain as I'd like to whilst also protecting my hand. For the relay I felt this had the risk of me doing a bad thing, or having to ease up at a vital moment.

Went out in 5th about 1 minute down on the main pack (including the first team). Ran aggressively from the start, wanting to catch a few people. Orienteering felt a bit weird though for 2 & 3, things just didn't quite match what I expected, but since it was a nice easy area I could keep going full pace and work it out later. Crossing the fence into 3 was excruciatingly slow though being careful. Saw Neil leaving 4 which was the first catch I knew about and then he had a different gaffle for 5/6 so got past and never saw him. Saw Gerry Browne ahead in the field though across to 7 so had my next target. Pushed hard up the hill and then caught a glimpse of Marcus at the top which gave me lots of motivation to keep pressing. Gerry and Marcus had a different gaffle early in the forest, but Gerry hesitated into 11 and I sped past, getting 12 lovely. Lost time on 13 though, as the gully continued so swung left to try to optimise hitting the end, only to faff about in the green and got back to 13 just behind Gerry. He passed me on the climb out when I slowed to protect the hand through some thick stuff and he had a gap on the path. Could see a bald head in a Corko top in the distance punching 14, but it wasn't Marcus. Then I did a weird thing to 15, not understanding which tree was which, losing ~5s but being surprised by Conall coming through it. Now I could actually see Marcus though and Gerry had a different gaffle so worked hard to close the gap and was ~15s back on 17. I opted for up to the path and then I could see the open above me so attacked the hill which was a better route and was then right behind the two lads through the spectator. Recovered a small bit on the flat to push the down, and then had a ease back a little which was no fun, but got in front of Gerry. Marcus flubbed the punch on 20 though which was my opportunity and I got in front. Big running section though so try as I might, didn't get much gap, and then suddenly coming into 23 Gerry absolutely blasted past me when I had nothing more to give. He kept going up the hill, and while I kept Marcus at bay he was gone.

A slightly disappointing area to choose for an IOC relay, just so much dead running required. The forest bits were nice though to be fair. Happy enough with my run, obviously some fitness work required but that's not news, and actually found I was moving ok.

when I could but eased off for fence crossings and some of the rougher terrain to protect the hand.

Did catch back up with the leaders, but the first guy had too much speed when the orienteering got easy and dropped the group fighting for second. Ended up second in that pack not having the required kick up the final hill.

Running (off-road) warm up/down 6:30 intensity: (3:18 @1) + (3:12 @2) 0.8 km (8:07 / km) +2m 8:01 / km
ahr:110 max:114 shoes: Nvii forest 2

quite token after spending some time chatting, then it was time to spectate last leg.

Running (road) 17:29 intensity: (11 @0) + (1:52 @1) + (3:42 @2) + (11:44 @3) 2.09 km (8:21 / km) +31m 7:47 / km
ahr:130 max:147 shoes: Saucony Kinvara 12 - 2021

To collect the furthest away controls. Nice and slow. But then one was cable tied to the fence and I couldn't get it off. What I should have done is levered with the other control I had collected.

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