Training Log Archive: ColmMIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
2 PM
Orienteering 1:30:24 [2] **** 9.43 km (9:35 / km) +250m 8:28 / km
ahr:148 max:220 shoes: Inov8 Roiclite 285 - Red
Multi-technique training with Conor and Jonny, planned by Laurence. Started with a pick - which went well, fairly on top of things in general, and spiked most of them. Also almost died with a crazy-dramatic slip off a crag! Then windows compass training which was also good, nailed them pretty much all, the one over the top of the hill and the next through the forest felt really good in particular. The contours only area unfortunately had been mapped badly, and was completely wrong, so we had to presume we were in the right-ish spot for most. The corridor was also through horrible forest so we couldn't do it, except for the first couple. And then finished with some longer rc legs. The orienteering was good, even if the training was slow going. Very slippery and rough in spots meant slow pace, but it was fun. Horrendous weather, but still enjoyable once we warmed up.
Saturday Jan 12, 2013 #
8 AM
Strength and Conditioning warm up/down 8:00 [2]
shoes: Aasics Gel-Fuji Racer (Blue)
Few core exercises and stuff as a warm-up.
Running 39:42 [1] 6.27 km (6:20 / km) +40m 6:08 / km
ahr:142 max:167 shoes: Aasics Gel-Fuji Racer (Blue)
A run organised by Paul Kelders in Phoenix Park, which he asked me to plan a loop for, and lead the group. A mix of people there, some serious ultra-runners, but some more recreational runners. It was a very easy pace, but a nice loop. A lot muddier on the grass than I expected, and some 'paths' from the map were missing. Enjoyable though. Interesting people to talk to.
Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
6 PM
Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
ahr:124 max:168 shoes: Inov8 Roiclite 285 - Red
Bit of a warm-up before, short though.
Orienteering (Three Rock Night-O) 1:08:20 9.0 km (7:36 / km) +400m 6:13 / km
ahr:157 max:189 shoes: Inov8 Roiclite 285 - Red
Did Long and short courses.
Long - 38:13, 5.41km, 7:04/km, avg:166, max:189
Ran pretty hard, started well, nailed 1 - 8, really. 9 was in the wrong spot (as was 7 - but I got 7 OK, luckily). Was running well I felt but Conor was ahead comfortably on pretty much all the splits, interestingly least of all on the uphill legs, not including when we were together. Something up, that I gotta work on. Still pretty happy with it overall, despite losing ~3mins on 9.
Short - 30:04, 3.6km, 8:29/km, avg:147, max:185(?)
Just ran this easy with Jonny for a bit of extra distance.
Long - 38:13, 5.41km, 7:04/km, avg:166, max:189
Ran pretty hard, started well, nailed 1 - 8, really. 9 was in the wrong spot (as was 7 - but I got 7 OK, luckily). Was running well I felt but Conor was ahead comfortably on pretty much all the splits, interestingly least of all on the uphill legs, not including when we were together. Something up, that I gotta work on. Still pretty happy with it overall, despite losing ~3mins on 9.
Short - 30:04, 3.6km, 8:29/km, avg:147, max:185(?)
Just ran this easy with Jonny for a bit of extra distance.
Friday Jan 11, 2013 #
10 AM
Strength and Conditioning 40:00 [4]
shoes: Aasics Gel-Fuji Racer (Blue)
gym gym gym. Kills me a little more every time. Warm up, then max 5 rep deadlift attempt. Got 90kg, didn't try 95, no need to yet, might have got it. But it doesn't matter, so I don't care, happy with 90. Did push press, about 30kg i think, was my first time so it was weird and we ofc started low. Then max chin ups into max press ups (proper press ups - never done 'em like this before), and did 3 rounds of that. Was pretty tired now. Finally did 2x 1min aero-drive max. Got 30cal each time, freaking hard.
Afterwards Kevin did some stretching and that with me, really digging his finger in, hurt quite a bit, but really loosened the muscles.
Afterwards Kevin did some stretching and that with me, really digging his finger in, hurt quite a bit, but really loosened the muscles.
Thursday Jan 10, 2013 #
5 PM
Running 32:13 [2] 6.73 km (4:47 / km)
ahr:144 max:162 shoes: Aasics Gel-Fuji Racer (Blue)
Went for a run at 140-150 heart rate, for about 30mins. Was still stiff after the gym session, but feeling decent. It was weird running at set stuff. It was a little hard slowing down when the heart rate was too high and that. It was just strange, but cool. Felt pretty good, but yeah, had to go slower than I felt I naturally wanted to run, but the pace was alright.
Wednesday Jan 9, 2013 #
11 AM
Strength and Conditioning 30:00 [3]
shoes: Aasics Gel-Fuji Racer (Blue)
Warm up, 3* 8x single leg squats, per leg. 5* 5x 45kg front squats (used from 40-50, mixed and matched), first time doing front squat, felt really awkward, and quite tough on the wrists. 4* 10x 20kg pistols, per leg (pretty sure this is the wrong name). 3x 45sec hanging back extension hold. Warm down.
3 PM
Running 1:08:32 [2] 10.43 km (6:34 / km) +450m 5:24 / km
ahr:144 max:173 shoes: Aasics Gel-Fuji Racer (Blue)
Run with jonnyq and lorrieq, on three rock. Was a good run, nice to get hills, did a good loop, and some quicker sections on the uphills. Felt good for pretty much all of it. Nice to be back up on three rock. Was a bit stiff after the gym session, but feeling good.
Tuesday Jan 8, 2013 #
5 PM
Running 26:20 [1] 5.45 km (4:50 / km)
shoes: Aasics Gel-Fuji Racer (Blue)
Was a bit short of time, so the important thing was that I got out and ran, I guess. Felt really fresh. Was nice, calf had pretty much no problems too.
Monday Jan 7, 2013 #
Note
(rest day)
I don't really want to take a rest day, but I haven't been training enough, so I should steady the ship and come back slow-ish. Also, having trouble with my right calf after saturday, mainly on roads it hurts, but I would be running on roads tonight. So I'll let it be ok.