Training Log Archive: ColmMIn the 7 days ending Jan 12, 2014:
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Sunday Jan 12, 2014 #
Running 2:01:05 [2] 18.07 km (6:42 / km) +575m 5:47 / km
slept:6.0 shoes: Inov8 X-Talon (Dec' 13)
Long run with roar and Brian A.
Similar to the Aonghus loop. I was tired though, and got us to park at Three Rock and run from there instead. Otherwise it was the same, except cutting back through the forest instead of hitting fairy castle on the way back because of the weather. Thank God we did do a shorter one 'cos my legs were pretty wrecked today after the last while. Alright at times, but tired at others, lots of muscle fatigue.
Weather was alright, but got very bad on the way back. Enjoyable run though, and a good end to the week.
Saturday Jan 11, 2014 #
Orienteering 1:31:57 9.64 km (9:32 / km) +100m 9:04 / km
ahr:140 max:211 spiked:17/19c slept:10.0 shoes: Inov8 Oroc 340 (Dec '13)
Putting out controls, checking sites, running around organising stuff and collecting them afterwards. Event was a success and everyone (that I talked to) enjoyed it. Perfect evening too, cold, but almost no wind or mist, a rare occassion up here.
Friday Jan 10, 2014 #
Running 45:45 8.84 km (5:11 / km)
ahr:141 max:162 slept:8.0 (rest day) shoes: Asics Gel-Fuji Fellrunner
Rest day! Gotta love 'em.
Slow and steady, out in bushy.
Included in 6 x 100m to get the fast-twitch muscles going again.
Thursday Jan 9, 2014 #
Running 1:33:51 18.94 km (4:57 / km)
ahr:146 max:171 slept:9.0 shoes: Asics Gel-Fuji Fellrunner
20e, 10s, 10h, 10e, 10s, 10h, 20e (minutes)
e, s, h = easy, steady, hard.
Out to Marlay park and some loops there. Mum came on her bike to keep a bit of company and stretch her legs after her run, so she called out the times as my Garmin screen is gone again. She left around 50mins and I took her watch for the remainder. Nice day. Legs feeling pretty good. Same old story, felt the hip flexors a bit from 50/60mins onwards, but nothing major. Legs feeling decent enough.
Interesting to see that it was about 80m climb, but I've made a habit of not logging my climb unless it's in the mountains, orienteering, or hill reps. I like it like that now too.
Strength and Conditioning 35:00 [3]
shoes: Asics Gel-Fuji Fellrunner
5mins on bike as warm up, some stretches.
5 * 3 deadlift (70kg)
5 * 5 strict press (20kg), straight into pull ups (5-8) - got 5, 4, 3, 2, 2.
1 * 20 bridging 4kg, 3 * 10 single leg bridging 4kg, each leg.
Lots of stretching!
Wednesday Jan 8, 2014 #
Running 2:17:34 21.08 km (6:32 / km) +800m 5:29 / km
ahr:146 max:176 slept:8.0 shoes: Inov8 X-Talon (Dec' 13)
Long run with eoinmcc. Same loop.
Nicer day out today, and even though I felt worse today, the time is slightly quicker solely due to the lack of wind.
With the heart rate monitor again for the first time in ages. Will probably try use it a bit more.
Note
Tuesday Jan 7, 2014 #
Orienteering 1:23:53 [2] 10.38 km (8:05 / km) +100m 7:43 / km
spiked:18/21c slept:7.5 shoes: Inov8 X-Talon (Dec' 13)
Checking sites for Glendoo.
Then jog back to the pick up point.
Strength and Conditioning 40:00 [3]
500m Row, and stretches. Forgot walkouts.
4 * 5 Back Squats (50kg) - was meant to do 5 sets but the gym closed early.
4 * 8 Split Squats (4kg), each leg.
3 * 90s plank. Rough.
Monday Jan 6, 2014 #
Running 1:44:17 [2] 17.77 km (5:52 / km)
slept:10.0 shoes: Asics Gel-Fuji Fellrunner
Began to tire in the latter stages. Need more endurance.
Same loop as last time, but cut the corner at wesley instead of hitting M50, as I was going slower.
Some muscles niggling a little.
67km in the last 3 days.