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Training Log Archive: roar

In the 7 days ending May 15:

activity # timemileskm+mload
  Running (off-road)2 2:59:47 15.95(11:16) 25.67(7:00) 74970.2
  Running (road)3 1:49:49 11.68(9:24) 18.8(5:50) 9138.2
  Cycling1 1:02:38 12.49(5:01) 20.1(3:07) 3358.7
  Strength1 1:01:235.7
  Total7 6:53:37 40.12 64.57 1176122.8
  [1-5]7 6:17:26

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Sunday May 15 #

10 AM

Cycling 1:02:38 intensity: (15:08 @0) + (16:57 @1) + (22:47 @2) + (7:28 @3) + (18 @4) 20.1 km (3:07 / km) +335m 2:53 / km
ahr:106 max:149 shoes: Cannondale CAAD8

With Graeme, from my place to Glencullen/Tibradden and back via the back of Marlay park. Nice morning for an easy spin. Feeling much less tired than yesterday. Had lunch in the cafe below mine after. Very pleasant.
1 PM

Strength 1:01:23 intensity: (20:47 @0) + (25:25 @1) + (13:52 @2) + (1:19 @3)
ahr:101 max:135

5 min warm up row
5 min dynamic warm up

Crab walks x20 each way
Standing press up 11kg x10

Calf raises x20 3 variations
Overhead press 10kg x8 (last set 6)

Seated row x8 55kg
Skipping 20s

Step up x6
Dynamic plank

Eccentric nordic x6
Walkouts x10

Saturday May 14 #

11 AM

Running (road) 35:30 intensity: (13 @0) + (6:51 @1) + (14:06 @2) + (14:20 @3) 6.16 km (5:46 / km) +68m 5:28 / km
ahr:122 max:143 shoes: Saucony Kinvara 12 - 2021

Did just an easy run, but felt very tired. Sleep was quite bad last night which didn't help but also legs feeling tired from the long run yesterday. Just went very slowly and made sure I was enjoying myself.

Friday May 13 #

12 PM

Running (off-road) 2:02:42 intensity: (7 @1) + (14 @2) + (55:29 @3) + (1:05:09 @4) + (1:43 @5) 18.26 km (6:43 / km) +613m 5:45 / km
ahr:150 max:182 shoes: Saucony Kinvara 12 - 2021

"Sneaky" lunch time run with Kathryn before she's gone for the summer. Took a very long lunch and got out in the sun. Seemed like it might be windy and cold starting, but by the end it was taps aff, in particular this included 2x 10 min steady uphill efforts. These were hard work, maybe did them a bit harder than steady? Was tired enough for the rest of the afternoon, but had planned work well and didn't have too much technical stuff to do on a Friday evening working a bit late.

Thursday May 12 #

7 AM

Running (road) 40:46 intensity: (19 @1) + (36 @2) + (17:19 @3) + (22:32 @4) 6.85 km (5:57 / km) +11m 5:54 / km
ahr:146 max:162 shoes: Inov8 Roclite '21

Commuting again, but weird shoe choice because the plan was to go up Bray head with the American visitors in the afternoon. Got off the Luas at Windy Arbour for a slight extension and then did 4x strides in Herbert park. They were a bit rushed though as I was kinda late.

The hike then never happened because one of the guys tested positive for COVID.

Wednesday May 11 #

7 AM

Running (road) 33:33 intensity: (2 @0) + (2:42 @1) + (8:33 @2) + (15:47 @3) + (3:50 @4) + (2:39 @5) 5.79 km (5:48 / km) +12m 5:44 / km
ahr:136 max:180

Commuting in as have a work social in the evening. Easy jog to the luas and got off at Milltown for an easy run along the Dodder. Stopped once to check the map, and once because I realised I'd forgotten my corporate card the one day I might actually need it, but figured it out. Nice route though, will be doing this more.

Tuesday May 10 #

6 PM

Running (off-road) 57:05 intensity: (1 @0) + (10:21 @1) + (22:37 @2) + (24:06 @3) 7.4 km (7:43 / km) +137m 7:03 / km
ahr:123 max:147

Off the luas in Sandyford and easy run home to drop my bag. Few dynamic bits by the stream and then 8x10s hill sprints. Felt really good doing these, like I've made progress since the first time. Then 15' easy to cool down, up to fernhill.

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