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Training Log Archive: TheFlan

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Hill Running2 1:37:16 9.79(9:56) 15.75(6:11) 375
  Strength & Conditioning2 1:10:00
  Running1 50:45 6.11(8:18) 9.84(5:09)
  Stretching1 15:00
  Total5 3:53:01 15.9 25.59 375
averages - sleep:7.9

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Sunday Nov 10, 2013 #

11 AM

Hill Running (Easy) 1:00:00 [2] 8.0 km (7:30 / km)
slept:8.0 (injured) shoes: Inov8 Fly-Roc

Est time/dist. Very easy pace with the group. Started off feeling OK. Turned back home half way, knee acting up. Serious pain when I got back to the car. Gutted, really enjoyed the first bit of the trot. Beginning to think this is more serious than a usual knock

Saturday Nov 9, 2013 #

3 PM

Strength & Conditioning (foam roller) 10:00 [1]
slept:8.0 (injured)

Friday Nov 8, 2013 #

Note
slept:8.0 (injured)

Thursday Nov 7, 2013 #

Note
slept:8.0 (injured)

Wednesday Nov 6, 2013 #

7 PM

Hill Running 37:16 [3] 7.75 km (4:49 / km) +375m 3:52 / km
ahr:151 max:168 slept:7.0 (injured) shoes: Inov8 Fly-Roc

Broken sleep getting up to check work email.
The niggle in my left knee from the marathon came back on the tarmac in Cratloe. Didnt get any better during the run and will require rest I think. Pity, came through tough session last night and hurt it on the warmup tonight. Still nice to be back in d hills again after a long absence

Tuesday Nov 5, 2013 #

7 PM

Running warm up/down (grass) 12:12 [3] 2.0 km (6:06 / km)
ahr:135 max:162 slept:8.5 shoes: Asics Gel Kayano 18 (green)

Stretching warm up/down (dynamic w/strides) 10:00 [3]

Some new lad was taking tonights session .. recognise him from somewhere

Running intervals (track) 27:00 [5] 5.91 km (4:34 / km)
ahr:162 max:185 shoes: Asics Gel Kayano 18 (green)

6x3m w/90s rec. Went about 10m behind curley for d first 5 as i was wary of the legs. Joined him for d last one & he upped the pace :-)
Splits:
dist (m): 886 869 870 867 867 914
AHR (bpm): 162 166 168 170 169 176
MHR (bpm): 174 175 180 179 180 185
Felt very strong throughout. Curley opened up a gap on every first lap & i held it for the second in even splits. Happy to do my first proper session again post-marathon. Will try to make this every week now.

Running warm up/down (grass) 11:33 [3] 1.93 km (5:59 / km)
ahr:137 max:142 shoes: Asics Gel Kayano 18 (green)

Stretching warm up/down 5:00 [1]

8 PM

Note

Ed texted about Orienteering in UL @ 8. Will try to give it a go next week but was on call with work from 8:30pm. Havent picked up a map since my wonderfull performance at the IOC in May when I just about re-learned to read a map again. Looking forward to seeing a o-map of UL

Monday Nov 4, 2013 #

7 PM

Strength & Conditioning (Weights/circuits) 1:00:00 [3]
slept:8.0

New Dooneen S&C class with DaveC. Need to learn how to skip again for the warm-up. Was in a loop behind a strong buck so had to change the weights down at each station, except for the squats which I fared well in. Arms/torso trembling after it. Should be great for preventing injuries.

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