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Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  XC Skiing3 9:16:13 35.15(15:50) 56.56(9:50) 116979.6
  Running (road)3 2:40:13 18.17(8:49) 29.24(5:29) 14462.0
  Cycling2 1:38:15 19.64(5:00) 31.6(3:07) 21014.6
  Running (off-road)1 35:17 3.81(9:16) 6.13(5:45) 13214.4
  Total9 14:09:58 76.76(11:04) 123.53(6:53) 1654170.6
  [1-5]9 12:10:00
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5:14
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TuWeThFrSaSuMo

Monday Feb 26 #

9 AM

XC Skiing 5:14:57 intensity: (1:17:38 @0) + (2:16:29 @1) + (1:05:26 @2) + (33:07 @3) + (2:17 @4) 30.3 km (10:24 / km) +637m 9:24 / km
ahr:105 max:154

Long day today so out early. Aiming for a cafe for post lunch waffles. Lovely day for it too, not a cloud to be seen. We went up to the open hill top and had some off piste adventures. Marcus set the trend going straight down the snowy hill so had to follow suit. No one who did it stayed up! Lunch up at a high col nice and warm in sunshine. Then down to the cafe for lunch. Some exciting downhills here, the piste machine had a few bits that it got stuck or something so there were random unpisted bits. Cafe was v nice, also there was a animal park thing which was fun. Lynx are cool.
Way home then had a chunk more uphill. Put a bit more effort in as the group split into a faster and slower group. I was in the faster obvs. We did go down and unnecessary hill that we had to come back up again, but all in aid of the 30k. Kick wax was struggling a bit towards the end but I also think I need some glide wax on these skis because they are slow.

About 30 mins of sledding with Caitlin when home then. Bloody hard work getting back up the hill, but good craic.

Sunday Feb 25 #

11 AM

XC Skiing 1:30:27 intensity: (11:21 @0) + (32:05 @1) + (30:47 @2) + (15:22 @3) + (52 @4) 8.94 km (10:07 / km) +113m 9:31 / km
ahr:112 max:153

The ski rental place only opened at 11 so a nice doss for the morning before heading up for a morning ski. Had a few beginners in he group so took a bit of time to get into the swing of it. Then skied home down the hill. Lovely morning and hip seems grand for it.
3 PM

XC Skiing 2:30:49 intensity: (14:21 @0) + (51:15 @1) + (44:36 @2) + (37:41 @3) + (2:56 @4) 17.32 km (8:42 / km) +419m 7:46 / km
ahr:115 max:159

Casual lunch at home and some games before heading out for the afternoon. Probably left it a bit late though, great light to start with but started to get flat on the ground after not too long. After we decided on the longer loop which then went very downhill, progress was a bit slow on the way back up. I did some out and backs on the hill and an extra little loop with Marcus and Sophie. On one of the downs then though there was a member of the group fell and dislocated her shoulder. Did a speedy ski with Simon back to get the car or them and timed it lovely with the first road crossing they came to.

Saturday Feb 24 #

4 PM

Running (off-road) 35:17 intensity: (8 @0) + (9 @1) + (1:15 @2) + (20:21 @3) + (13:24 @4) 6.13 km (5:45 / km) +132m 5:12 / km
ahr:143 max:158 shoes: Inov8 X-Talon '21

Made it to Norway. Flew to Amsterdam last night, had a nice hotel, but slept poorly and not for long enough with a 6:30 flight this morning. Then had to wait for other before driving with a shopping stop on the way. Went for a little explore with Matt & Matt before the sun went down. Nice snowy path up the hill but after that stayed on the snowy roads up around the hill, stopping at the ski hire place on the way back to meet the rest of the crew who had some the necessary investigation. Good to loosen out the legs and fun with snow. Hip seemed ok. Bit of stretching this evening and we should be good tomorrow.

Friday Feb 23 #

8 AM

Running (road) 31:16 intensity: (6 @1) + (22 @2) + (11:33 @3) + (19:15 @4) 4.87 km (6:25 / km) +83m 5:55 / km
ahr:149 max:168 shoes: On Cloudrunner Wide '14

Easy in the morning before travel this afternoon. Hip fierce tight again. Some mobility before I started helped though it did tighten up throughout the day afterwards. Little tired in the legs after yesterday, mostly could feel it in the hills. Going for a week of XC skiing with tight hips doesn't sound ideal but we'll see what happens.

Thursday Feb 22 #

5 PM

Running (road) 1:00:50 intensity: (26 @2) + (23:23 @3) + (37:01 @4) 13.3 km (4:35 / km) +39m 4:31 / km
ahr:149 max:167 shoes: Saucony Kinvara 14 - 2023 - W

5' easy, 50' moderate, 5' easy

From home in the evening. Actually mostly in the bright too because I stopped working fairly early! Looking for flat for the moderate effort so headed towards Ballyogan. Was fairly reasonable, didn't cover the same ground too much with a little bit of looping to keep it fairly flat. Felt fairly cruisy for the first 15 mins, and then would feel a little like work at times but I'd be able to get my breath back if I just thought about it a bit. Last 10 mins had a bit more uphill and was working to hold on a bit, but still could have gone quicker so seemed about right. Nice session.

Wednesday Feb 21 #

7 AM

Running (road) 1:08:07 intensity: (22 @0) + (3:28 @1) + (23:23 @2) + (39:57 @3) + (57 @4) 11.07 km (6:09 / km) +21m 6:06 / km
ahr:130 max:152 shoes: On Cloudrunner Wide '14

Runmute. Slow to wake up this morning. Ok once I started running and rapidly got too warm I was ok though. Downhill helps as usual. Tried out the new greenway by Energia Park. It's a nice little improvement there. Would actually consider cycling it over Ailesbury road which is often not very nice. Drills and strides there, again slow to wake up and a bit sluggish. A little afraid of the hamstring but no actual issues.

Tuesday Feb 20 #

7 AM

Cycling 59:11 intensity: (4:33 @0) + (16:48 @1) + (29:00 @2) + (8:50 @3) 21.6 km (2:44 / km) +89m 2:41 / km
ahr:114 max:142 shoes: Cannondale CAAD8

To work. Taking another day off running to give the legs a chance. Ball of my left foot was a little sore on Sunday so good to give it a break as well as the hamstring. Took the N11 extension. Enjoyed the first bit greatly. N11 is a bit bleak in a few spots, especially on a gray windy Dublin morning but overall was a grand old time. Wondering a bit what the impact of my manager leaving in work will be and whether I want to be a manager.
6 PM

Cycling 39:04 intensity: (11:35 @0) + (10:44 @1) + (16:18 @2) + (27 @3) 10.0 km (3:54 / km) +121m 3:41 / km
ahr:101 max:137 shoes: Cannondale CAAD8

Home. Dark, but not wet or too cold so grand enough. Nothing too interesting.

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Training Targets

Oct 2 – Sep 30 (365d)
Yearly squad from goals
O-training
+ Orienteering
+ Hill Walk
+ Running (off-road)
+ Running (road)
+ Walking
300:00:003000km
actual:142:10:2147%1231km41%
projected:350:37:41116%3036km101%
O-training
+ Orienteering
60:00:00
actual:23:52:0139%
projected:58:51:4098%
O-training
+ Orienteering
+ Running (off-road)
+ Running (road) [3-5]
60:00:00
actual:85:22:07142%
projected:210:32:15350%
Cycling
+ XC Skiing
+ X-Trainer
150:00:00
actual:22:49:4615%
projected:56:18:0837%
Strength
+ Yoga
50:00:00
actual:11:08:3022%
projected:27:28:4054%

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