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Training Log Archive: niamh

In the 31 days ending May 31, 2015:

activity

time

miles

Cycling

8:03:46

71.91

(6:44)

115.73

(4:11)

Strength/flexibility

5:20:00

Walking

5:08:43

13.5

(22:52)

21.72

(14:13)

Cross-Training

2:48:58

Orienteering: competition

2:18:03

13.42

(10:17)

21.6

(6:23)

74c

Running

40:00

3.96

(10:05)

6.38

(6:16)

Total

24:19:30

102.79

165.43

74c

[1-5]

21:59:30

2:43

0:00

» now

Sunday May 31, 2015 #

4 PM

Strength/flexibility 20:00 [2]

Physio exercises

Strength/flexibility (Rolling) 15:00 [0]

Saturday May 30, 2015 #

3 PM

Walking 2:43:43 [1] 11.72 km (13:58 / km)
shoes: Salomon

Hike in Monavullagh Hills. Farbreaga, Coumaraglin, Seefin. Huge standing stone between Coumaraglin and Seefin. Weird structure near the top of Coumaraglin... a deserted small stone building surrounded by scaffolding with lots of satellie dishes, power cables. Eerie. Visibility terrible; mist and rain.

Friday May 29, 2015 #

Note
(injured)

8 AM

Cycling 32:05 [2] 7.75 km (4:08 / km)

Morning easy cycle on Curragh before heading to Waterford for weekend. Sad to miss another Shamrock. Good luck to all taking part :-). Everyone should do this event at least once!

C • Enjoy Waterford! 9

Thursday May 28, 2015 #

Note
(injured)

11 AM

Strength/flexibility 20:00 [2]

Physio with Aidan. No running, though some improvement. Re-assess next week.

8 PM

Cycling 30:17 [3] 8.06 km (3:45 / km)

Easy loop on Curragh roads.

Cycling 17:00 [2] 3.75 km (4:32 / km)

with Caoimhe

Wednesday May 27, 2015 #

Note
(sick)

Body not functioning. Day in bed with headache and no energy.

Note
(injured)

Tuesday May 26, 2015 #

Note
(injured)

1 PM

Strength/flexibility 20:00 [2]

Physio exercises

7 PM

Cycling (MTBO) 35:23 [3] 6.32 km (5:36 / km)

Curragh evening event.

Monday May 25, 2015 #

Strength/flexibility 20:00 [2]

Physio exercises. Leg abductions, by 50 = cramp!

Note
(injured)

Sunday May 24, 2015 #

12 PM

Walking 2:25:00 [1] 10.0 km (14:30 / km)

Hill walk up Djouce.

Saturday May 23, 2015 #

3 PM

Cross-Training 10:00 [3]
ahr:110

Cross-Training 26:00 [5]
ahr:169 max:192

CrossRamp pyramid session. 30s-1-2-3-4-5-4-3-2-1-30sec
1 min recovery (planned to take more, but HR was coming down quickly)

Cross-Training 10:00 [1]

Recovery

Cross-Training 5:00 [2]
ahr:133

Friday May 22, 2015 #

Note
(injured)

Physio with Aidan. Running still not recommended. Re-assess next week.

C • fingers crossed... 1

Thursday May 21, 2015 #

7 PM

Cycling (MTBO) 36:56 [2] 7.67 km (4:49 / km)
ahr:104

Strength/flexibility (Rolling) 10:00 [0]

Wednesday May 20, 2015 #

7 PM

Cycling 21:52 [3] 5.36 km (4:05 / km)

Strength/flexibility (Circuits) 50:00 [4]

Circuits. Niggle in right knee (under knee-cap) when squatting.

Cycling 17:34 [3] 5.27 km (3:20 / km)

Strength/flexibility (Rolling) 10:00 [0]

Sunday May 17, 2015 #

Note
(injured)

Ankle improving. Hopefully will be able to run in another week.

10 AM

Cycling 56:13 [2] 14.9 km (3:46 / km)
ahr:107 max:153

Easy cycle around the Curragh. Really didn't want to go out, but inspired by Caoimhe heading off to Waterford for training even though she must have been tired. Glad that I got out.

Strength/flexibility (Rolling) 15:00 [0]

Saturday May 16, 2015 #

Note
(injured)

3 PM

Cross-Training 10:00 [3]
ahr:129 max:147

Cross-Training 20:52 [5]
ahr:176 max:190

8*2 mins on CrossRamp. 30sec recovery. Time/HR includes recovery. Used fixed handlebars.

Cross-Training 2:00 [5]
ahr:167 max:182

followed by 15/15 by 4

Cross-Training 5:00 [2]
ahr:131

Friday May 15, 2015 #

Note
(injured)

4 PM

Cross-Training 45:06 [3]
ahr:136 max:154

CrossRamp. Think that this is an elliptical machine. Definitely allows faster motion than the conventional cross-trainer.

Strength/flexibility (Rolling) 10:00 [0]

Thursday May 14, 2015 #

Note
(injured)

Wednesday May 13, 2015 #

Note
(injured)

12 PM

Cycling 35:42 [2] 10.5 km (3:24 / km)
ahr:113 max:162

Strength/flexibility (Rolling) 10:00 [0]

7 PM

Strength/flexibility (Circuits) 50:00 [4]

Strength/flexibility (Rolling) 10:00 [0]

Tuesday May 12, 2015 #

Note
(injured)

6 PM

Cycling (MTB) 14:16 [3] 2.67 km (5:21 / km)

Cycling (MTB) 13:20 [4] 3.0 km (4:27 / km)
ahr:163 max:185

Uphill cycle intervals. Struggled to find the right gear. Got it after 6/10 intervals. 10*1.14 - 1.24.

Cycling 10:00 [2] 2.5 km (4:00 / km)

Downhill recovery

Cycling 9:52 [2] 1.49 km (6:37 / km)

Sunday May 10, 2015 #

Note
(injured)

10 AM

Cycling (MTB) 45:48 [3] 6.98 km (6:34 / km)
ahr:117 max:164

Hillwood, parts with Caoimhe. Beautiful out.

8 PM

Strength/flexibility (Rolling) 15:00 [0]

Saturday May 9, 2015 #

Note
(injured)

2 PM

Cross-Training 15:00 [3]
ahr:145 max:169

Trinity gym. Warm-up.

Cross-Training 10:00 [5]
ahr:181 max:191

Time for the first hard session of the year. Initial fail - couldn't get cross-trainer to give enough resistance. It started to shake wildly... switched to another machine which was much better.
10 by 1 min with 30 sec moving recovery. High resistance but need to experiment a bit with the machine.

Cross-Training 5:00 [2]

Cross-Training 5:00 [2]
ahr:133 max:142

Warm-down

9 PM

Strength/flexibility (Rolling) 10:00 [0]

Friday May 8, 2015 #

Note
(injured)

Thursday May 7, 2015 #

Note
(injured)

7 PM

Cycling 1:00:20 [3] 16.57 km (3:38 / km)

To Ballysax and back

Strength/flexibility (Rolling) 20:00 [0]

Wednesday May 6, 2015 #

Note
(injured)

1 PM

Cycling 47:08 [3] 12.94 km (3:39 / km)

Green road - Hollow Road - Brownstown - Curragh Camp - Ballymany
Serious head wind from Hollow Road to Brownstown

Strength/flexibility (Rolling) 15:00 [0]

Tuesday May 5, 2015 #

Note
(injured)

Ankle is in decent shape considering the amount of running at the weekend. Strapping tape is amazing! Time to keep weight off it for a week or two.

Monday May 4, 2015 #

Note
(injured)

10 AM

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Mizuno Wave Hitogami

Orienteering: competition 17:50 [4] 4.0 km (4:28 / km)
20c shoes: Mizuno Wave Hitogami

Sprint relay, Lagan Valley Island, Lisburn. Hats off to LVO for a great relay. This was way better than the WOC sprint relay. Solid first leg run, and finished 2nd just behind Kirstin (who was on the same course).

Running 1:00 [2] 0.15 km (6:40 / km)
shoes: Saucony Triumph 11

Attempt at warm-down, but body wasn't co-operating anymore. It worked when it mattered.

Sunday May 3, 2015 #

Note
(injured)

10 AM

Running 12:00 [3] 1.73 km (6:56 / km)
shoes: VJ bold (pink)

Orienteering: competition 37:31 [4] 5.94 km (6:19 / km)
17c shoes: VJ bold (pink)

IOC relays, Hillsborough Forest, 3rd leg, CNOC with Caoimhe and Regina. Chasing CorkO. We were a bit down so the only option was to go out hard. Didn't give the course enough respect initially but after the first few had some easier controls. Sloppy (very) towards the end but did just enough to get in ahead of Fionne.
Results:
Team: http://lvo.org.uk/ioc/results/relay/women's_premie...
Course B3: http://obasen.orientering.se/winsplits/online/en/d...

Saturday May 2, 2015 #

Note
(injured)

12 PM

Orienteering: competition 1:08:30 [4] 8.66 km (7:55 / km)
16c shoes: VJ bold (pink)

IOC Classic, Slieve Croob and Cratlieve. What a day. 3 degrees, mist, sleet and a strong, biting wind. It was an achievement just to finish the course in one piece. Havn't met anyone who didn't get extremely cold out there. Average run, bits were good and bits were poor. Lost 4:20 on mistakes when checking my gpx track; biggest time loss on 4 (1:50) where I just didn't go far and stood on the spur before mine with brain freeze, both physically and mentally. Routes to 10 and 11 were also poor (too cold to take proper bearings!) and dropped a minute to 14, very close but just missed it and had to climb back up. All in all it was a tough day out for everyone. Couldn't have predicted how close it would be in the end. Nice to be on the right side of the small time difference :-).
Results: http://obasen.orientering.se/winsplits/online/en/d...
Routegadget: http://www.lvo.routegadget.co.uk/rg2/#223

Friday May 1, 2015 #

Event: Irish Orienteering Championships

Note
(injured)

6 PM

Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Mizuno Wave Hitogami

Orienteering: competition 14:12 [5] 3.0 km (4:44 / km)
21c shoes: Mizuno Wave Hitogami

IOC sprint, Drumard. Fast and furious course, not tricky but needed attention. Something out of sync between the last control and finish? Josh is fast but not 3 sec on run-in! Likewise for me... seemed longer than 8 sec. Ankle held up, didn't think about it when running, though sore before and afterwards. Delighted with the result.
Results:
http://obasen.orientering.se/winsplits/online/en/d...
Routegadget:
http://www.lvo.routegadget.co.uk/rg2/#220

C • out of sync 3

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Triumph 11

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