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A warriors training log
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10-01-2010 7:05pm#1
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Great stuff Stmochtas best of luck with the training. Are you running BHAA sat?
Well T_runner, not sure if I will be running on Sat. but I will be up there for definite at registration. I may have some family stuff to rush off too after the race starts.
If all works out I will run. You going? Any sign of a second IT team?
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Week 5
Day|Details|Km|Time|Notes
Mon|Rest|||
Tue|Missed|||
Wed|Easy Run|10.1|01:00:04||
Thu|Missed|||
Fri|Missed|||
Sat|NCF BHAA 5 Mile Race|7.8|37:10|
Sun|Missed|||
Total: 17.9km
Work and life took over this week which was fine as an easy weeks was planned but maybe not this easy
. Bonus of a XC race on Sat morning though.
Race Report #3
Third race of the year with the BHAA NCF 5 mile XC. A great course which included loads of mud, narrow trails through wooded areas and a drop and rise on the banks of a river. I ran this race last year in a 40:53 so it was going to be interesting to see how far I had come. I started the race by sticking to plodder's heels for as long as possible. I began to loose touch with him after about 3k and decided to run my own race picking of 1 or 2 as I went. By 6k I was in a group of 3 which each of us working at the front. No fallers on the river bank around me but i seen a few mud men at the finish. The 3 of us split out in a line over the last k and I finished in the middle. I finished in a time of 37:10 which is a great improvement on last year and hopefully a sign of things to come.
Distance: 5 mile
Time: 37:10 (4:43/4:27/4:37/4:54/4:43/4:44/5:01/3:56)
Position: 128th0 -
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Week 8: Feb 22nd -> Feb 28th
Day|Details|Km|Pace/km|Time|Notes
Mon|Easy Run|8.4|6:10|00:51:40|
Mon|8 * 100 Strides|1.6|4:10|00:03:44|Note: 1.6 includes 100m jogs between strides.
Tue|Easy Run|0|0|0|Missed with the weather HTFU :mad:|
Wed|Warm up/Cool Down|8.2||||
Wed|30 min Tempo Run @ PHMP|6.34|4:42|00:30:00|Delighted with this effort, felt great and had more to give|
Thu|Easy Run|||||
Fri|Easy Run + Strides|||||
Sat|Long Run with hills|||||
Sun|Rest|||||
Total: 24.50 -
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Week 8: Feb 22nd -> Feb 28th
Day|Details|Km|Pace/km|Time|Notes
Mon|Easy Run|8.4|6:10|00:51:40|
Mon|8 * 100 Strides|1.6|4:10|00:03:44|Note: 1.6 includes 100m jogs between strides.
Tue|Easy Run|0|0|0|Missed with the weather HTFU :mad:|
Wed|Warm up/Cool Down|8.2||||
Wed|30 min Tempo Run @ PHMP|6.34|4:42|00:30:00|Delighted with this effort, felt great and had more to give|
Thu|Easy Run|9.8||||
Fri|Easy Run + Strides|8.2|||Skipped the Strides, no time|
Sat|Long Run with hills|||||
Sun|Rest|||||
Total: 42.50 -
Week 8: Feb 22nd -> Feb 28th
Day|Details|Km|Pace/km|Time|Notes
Mon|Easy Run|8.4|6:10|00:51:40|
Mon|8 * 100 Strides|1.6|4:10|00:03:44|Note: 1.6 includes 100m jogs between strides.
Tue|Easy Run|0|0|0|Missed with the weather HTFU :mad:|
Wed|Warm up/Cool Down|8.2||||
Wed|30 min Tempo Run @ PHMP|6.34|4:42|00:30:00|Delighted with this effort, felt great and had more to give|
Thu|Easy Run|9.8||||
Fri|Easy Run + Strides|8.2|||Skipped the Strides, no time|
Sat|Long Run with hills|17k|||6k on open mountain, felt strong throughout, would have like to add 5k more to this but time was not on my side.|
Sun|Rest|||||
Total: 59.50 -
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Week: 10
Date: Wed, 10th March 2010
BHAA / NCF 5k Challenge
Total Distance: 10km (including wu/cd)
Time: 26:45 (Race)
Avg Pace: 4:51 min/km as the course seemed to measure 5.5km
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13
I was not planning to run this race tonight at all after yesterdays intervals, but after a 3k run with emerald007 from the train station to the rugby club, I felt I could be convinced to run. Robinph among others finally convinced me to the line up. The race started grand but after 3k the legs were starting to ache and I was going backwards from that point. I was passed by a few of my usual foes but this has just given me the encouragement to get to the line in Maynooth on Mar 20th and reclaim some scalps. The course itself is not a quick one as there are a lot of twists and turns to navigate. Weather was cold but great to run in. Ran in running shoes as opposed to spikes also.
Chatted with Xebec at the end as well, nice to put another face to a handle/name.
Total this week: 28km0 -
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Week: 11
Date: Thurs, 11th March 2010
Recovery Run
Total Distance: 8.8km
Time: 51:20
Avg Pace: 5:52 min/km
Avg HR: Not measured
On Feet: Mizuno Wave Rider 13
Basically a recovery run out through the Phoenix park and home. Legs were tired after the exertions of Tues/Wed.
Total this week: 36.8km
Total this month: 46.8km
Total this year: 438.3km
Date: Fri, 12th March 2010
Rest
Total Distance: n/a
Time: n/a
Avg Pace: n/a
Avg HR: n/a
On Feet: n/a
Bliss!
Total this week: 36.8km
Total this month: 46.8km
Total this year: 438.3km0 -
Week: 11
Date: Sat, 13th March 2010
Long Run
Total Distance: 21.25km
Time: 02:02:45
Avg Pace: 5:47 min/km
Avg HR: Not measured
On Feet: Mizuno Wave Rider 12 [313km]
This run was to be long and hilly and I think I achieved that. I know that the hills I will face in 2 weeks will be tougher but this run gave me the confidence for the trail race. I have included a profile but essentially nearly 500M of climbing and descending on this route. The plan is one last XC next saturday
and then the trail race.
I am not going to start guessing how long the trail will take me as I have yet to run the route but happy with todays effort.
Total this week: 58.05km
Total this month: 68.05km
Total this year: 459.55km0 -
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Week: 11
Date: Sat, 13th March 2010
Long Run
Total Distance: 21.25km
Time: 02:02:45
Avg Pace: 5:47 min/km
Avg HR: Not measured
On Feet: Mizuno Wave Rider 12 [313km]
This run was to be long and hilly and I think I achieved that. I know that the hills I will face in 2 weeks will be tougher but this run gave me the confidence for the trail race. I have included a profile but essentially nearly 500M of climbing and descending on this route. The plan is one last XC next saturday
and then the trail race.
I am not going to start guessing how long the trail will take me as I have yet to run the route but happy with todays effort.
Total this week: 58.05km
Total this month: 68.05km
Total this year: 459.55km
Great run Stmochtas. Have you a plan for the actual race yet? I think a lot of the climbing is at the very start now given the new route.0 -
Great run Stmochtas. Have you a plan for the actual race yet? I think a lot of the climbing is at the very start now given the new route.
Thanks T. Going to start looking at the route and putting a plan together this week. Briefly I hope to get with a group for the first half and run/climb comfortably. In the last 10k I hope to have reserves to push on and make the finish memorable as opposed to to painful. Might chat ya before the big day. 0 -
Thanks T. Going to start looking at the route and putting a plan together this week. Briefly I hope to get with a group for the first half and run/climb comfortably. In the last 10k I hope to have reserves to push on and make the finish memorable as opposed to to painful. Might chat ya before the big day.
Yep, will chat to ya later. Looks like climbing comfortably for the first climb up to white hill is a good idea. Plenty of running then.0 -
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Week: 13
Date: Sat, 27th March 2010
IMRA Wicklow Way Trail
Total Distance: 25.5km
Time: 2:44:41
Avg Pace: 6:27min/km
Avg HR: Not measured
On Feet: Salamon Speed X2 [100km]
Conditions: Class
Total this week: 32km
Total this month: 132.15km
Total this year: 524.15km
Race Report
This race was to mark the end of 3 months of building my base for the summer and also to see what all the fuss was about. Numerous people had being telling me what a great event the WW trail was and now I concur. I met Emerald007 for my lift in the morning and we arrived a JF's in loads of time. Everything seemed well organised and eventually off we went on the bus to Ballinastoe. I will admit to being a bit nervous as I had not taken on anything like this before, both distance and difficulty.
The run started nice and steady for me as I let the faster runners disappear in the distance. I watched some of the Ultra's coming in and gave the Dapope a wave as we head for Djouce. A wise runner recanted stories in my ear of taking your time until the last climb and you will be rewarded. We hit the boardwalk and then onto the muddy descent of Djouce. I lost my footing here so got nice and dirty. There was a lot of support from scouts etc. along the way and as I had not been on a lot of this trail before I have now discovered some paths I will definitely revisit. My running companion at this point mentioned we were half way at Crone and this actually perked me up as I felt reasonably good. This was to change as we approached the last climb however as my legs turned to lead. I admit to walking the last climb as it is all that could be done. GoHard was with me for company on this. Once we began the descent back to the road I stuck with another runner as I had been warned that it might be easy to go wrong at this point and he looked like he knew where he was going. I made it home in less than 2:45 (all along I felt I would be between 2:30-2:45). Anyway after a quick pint in JF's it was home to put the feet up and start planning the next phase. Well that is once the led is gone out of my legs. Next year 2:30.
Position: 81st
Time: 2:44:410
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