Training Log Archive: ColmMIn the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
Running 1:37:37 14.76 km (6:37 / km) +400m 5:49 / km
ahr:137 max:166 shoes: Asics Gel-Fuji Fellrunner
Was thinking of going to Crone, for a bit of a Powerscourt ridge recce, but nobody was really up for this run, and I wasn't prepared to go out their alone today. So, up to pine forest, and off we go.
Wrapped up well because of the sudden onset of illness and that, but was still a bit tired out there. Got through it though.
Haven't really done any long runs yet this winter, but they'll come soon.
Running 31:25 5.22 km (6:01 / km)
ahr:164 max:197 shoes: Mizuno Waverider 17
Saturday Nov 15, 2014 #
Running warm up/down 10:57 [1] 1.93 km (5:40 / km)
shoes: Asics Gel-Fuji Fellrunner
Running warm up/down 10:56 [1] 1.49 km (7:20 / km)
shoes: Asics Gel-Fuji Fellrunner
Running race 16:27 [5] 4.83 km (3:24 / km)
shoes: Asics Gel-Fuji Fellrunner
Great atmosphere at this event, it's a lot of fun.
Didn't really know what to expect of myself for this. Ran 16:46 for 5km on the track back in April, but that was in a race with others to help me, and I had more speed stuff under my belt then. In my head I decided I wanted to be doing pretty similar pace to that, and as this was a bit shorter, that would probably mean 16:15 - 16:30. Around 16:00 I would have been over the moon.
When I got running, a small DCU fellow caught up with me early, stuck behind him for a lap, since he was running quicker at first, I figured I'd try hang onto him, and then go for it around the sharp corners on the last lap, because he wasn't great in there. Turned out after about halfway I felt he wasn't running as quickly anymore, and I might make that move on lap 2. Ran the rest pretty solo, and kicked with 800m to go, for what felt like a strong finish.
Happy with the run, satisfied with the time. Work to do, but it's always like that. I didn't exactly rest up for this, which is reassuring.
Didn't wear a watch, so I don't know my lap times, but I'm pretty confident they were relatively consistent.
Running 23:44 [1] 4.18 km (5:41 / km)
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 14, 2014 #
Note
Running 1:03:01 11.0 km (5:44 / km)
ahr:143 max:179 shoes: Asics Gel-Fuji Fellrunner
Running 3 mile leg at the road relays tomorrow, for the C team.
Pretty happy, it's the right distance to test my speed, and the first two teams looked very strong.
Legs a bit heavy, went tepidarium after, and I've been on the compression socks for the last 24hrs, so should be alright.
Thursday Nov 13, 2014 #
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
500m row
3 walkouts
Session:
20 bridging
2 * 10 single leg bridging
5 * 3 x 50kg deadlifts
5 * (5 x 20kg strict press straight into 3 pull ups)
Running 20:31 2.5 km (8:12 / km)
ahr:131 max:155 shoes: Mizuno Waverider 17
Running 42:07 9.52 km (4:25 / km)
ahr:167 max:206 shoes: Mizuno Waverider 17
Gout out with jonnyq for a good 'oul cross country session around the waterlogged pitches.
3* 12min, off 3min jog.
Session.
Running 20:18 2.79 km (7:17 / km)
ahr:118 max:152 shoes: Mizuno Waverider 17
Wednesday Nov 12, 2014 #
Running 1:31:06 13.22 km (6:53 / km) +500m 5:48 / km
ahr:127 max:163 shoes: Mizuno Waverider 17
Bad day turned out alright for the run.
Started from masseys and up to tibradden and back.
Pretty views of the city.
Was a bit empty in places. Never really have food right before this run, always eat my lunch too early.
Tuesday Nov 11, 2014 #
Running 33:14 6.26 km (5:19 / km)
ahr:137 max:176 shoes: Mizuno Waverider 17
Sickeningly wet.
Running 16:19 2.35 km (6:57 / km)
ahr:153 max:176 shoes: Mizuno Waverider 17
Running 25:34 5.62 km (4:33 / km)
ahr:162 max:197 shoes: Mizuno Waverider 17
30s, 45s, 60s, 5min, 5min, 60s, 45s, 30s off 90s recoveries, mostly.
Took it like a session and jogged the whole way through.
Quads are tender after the gym yesterday, and really struggled with the 2nd 5 minuter.
Running 15:49 2.0 km (7:55 / km)
ahr:124 max:135 shoes: Mizuno Waverider 17
Monday Nov 10, 2014 #
Cycling: Commute 10 [3]
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
4 * (5 * 40kg) back squat.
3 * (8 * 10kg) split squats (each leg).
3 * (5 pull ups straight into 45s plank).
Good to be back in the gym. Now time for consistency. Let's rack up some hours.
Running 1:14:32 15.46 km (4:49 / km)
ahr:147 max:188 shoes: Mizuno Waverider 17
Got out tonight with UCDAC, but the numbers were low, so the pace was slow, didn't bother me too much.
After 1 and a bit laps of campus, it was just myself and one other lad, and the pace picked up a bit with the wind behind us.