Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m				load
Running (off-road)	12	9:40:35	60.56	(9:35)	97.46	(5:57)	2059				75.6
Running (road)	14	8:05:19	55.16	(8:48)	88.78	(5:28)	330				98.0
O-training	6	6:22:13	31.12	(12:17)	50.09	(7:38)	1125	94 /	132c	71%	77.5
Orienteering	7	4:48:24	29.04	(9:56)	46.73	(6:10)	1089	85 /	150c	56%	105.2
Rock Climbing	3	3:00:00									18.0
Stretching/Rehab	6	1:25:00
Strength	8	1:00:00									6.0
Swimming	1	47:00	0.84	(56:02)	1.35	(34:49)					9.4
Total	40	35:08:31	176.72		284.41		4603	179 /	282c	63%	389.7
[1-5]	39	31:33:54

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Monday Feb 29, 2016 #

5 PM

Note
(rest day)

Back home to Ireland. Two early days in a row and I'm pretty wrecked. Calf is a little tight today after not running on it! Very successful week of training. Onto the next block, starting with an easy week! I'm not sure how to do the same amount of mileage when also working but we'll see how it goes

Monday: Rest
Tuesday: Easy run
Wednesday: 80 mins
Thursday: 2x easy
Friday: Easy run
Saturday: 3x tempo loop in the park
Sunday: Maybe pop out to the oing in the Phoenix park

Sunday Feb 28, 2016 #

Event: King of Morocc-O

6 AM

Note

Up very early today to get the boat to Africa. Extremely rough crossing and my belly was not happy at all. Had wanted to eat again after the boat before running but that wasn't an option.

11 AM

Running (road) warm up/down 15:37 2.44 km (6:24 / km) +58m 5:44 / km
ahr:113 max:150 shoes: Inov8 Oroc 2016

Jog up the road with Marcus. Legs not really responding today. Did a few strides uphill to get some blood flowing but it didn't seem too positive.

Orienteering race 49:39 *** 6.16 km (8:03 / km) +276m 6:35 / km
ahr:140 max:166 27c shoes: Inov8 Oroc 2016

Morocc-O!

Orienteering in Africa! The course was in 2 parts. First a "score" where you had to get all of the controls, then a normal course. Started ok, wanted to save climb and took a decent route for the score. Legs were feeling rough though and the climb was fairly serious. On the way to the last control of the score I cracked and that was the end. Slowed to a walk on the climb and never got going more than a slow jog again. All the miles added up and I then got very frustrated and was not even orienteering sensibly, though it was a nice park. Had to go through some bush fires at one points and some very intimidating crowds of guys with drums. Had a great walking race with Venla Niemi up the last hill though. She was in as bad a way as me it seems.

Nice to have done it, but the early morning, the not eating in a long time and the week of training took it's toll.

10 PM

Note

Afternoon spent in Tangers. Not the most interesting, especially as things like the Kasbah museum were closed and most of the views were fish port. Nice to have experienced it. Perked up a bit after the chicken and chip sandwich but still pretty shattered.

Upon arriving back in Spain had some food. This was finished with a dessert of "pizza con nutella". I can highly recommend it.

Saturday Feb 27, 2016 #

9 AM

Running (off-road) warm up/down 13:11 1.76 km (7:30 / km) +107m 5:45 / km
ahr:140 max:152 shoes: Inov8 Oroc 2016

Run up to the assembly with Marcus. Chilly out but warming up nicely. Legs tired but moving ok.

Running (off-road) warm up/down 8:10 1.18 km (6:55 / km) +2m 6:51 / km
ahr:116 max:147 shoes: Inov8 Oroc 2016

Jog to the start + dynamics. Loosening up nicely and feeling ready for a race.

Orienteering race 47:46 ***** 8.51 km (5:37 / km) +48m 5:28 / km
ahr:162 max:170 29c shoes: Inov8 Oroc 2016

Andalucia Middle

Started at a nice pace as I knew the forest was fast and the legs would suffer when racing. The focus was "read the map". As long as I did that it worked quite well. Little slip on 3 and 5 (~30s each) but then I pulled it back together and was really clean. Really understanding the detail and spiking the controls. Didn't have the leg speed to keep up with some of the guys who burned past me but that wasn't too surprising. The rails came off at the end when I had to do a little climb near the end. Brain lost the game and I was thinking about my good race and how it'd be nice to be fresh. Didn't look at my compass and didn't read the map, running up the wrong clearing. Took me ages to figure out what I had done as I was so convinced I was right Eventually went back to the road and sorted it out. Pissed off with this.

Overall pleased for this time of year. Know what I need to do and that the orienteering is there. Good rest before a race would make a big difference and this was never going to be a huge performance.

Running (off-road) warm up/down 15:19 1.97 km (7:47 / km) +13m 7:32 / km
ahr:111 max:132 shoes: Inov8 Oroc 2016

A heavy jog back to the accomm with Marcus. Explored a bit to find abother path on the way down which was a nice sandy descent though it did take some bush beating to get to it.

5 PM

Running (off-road) 1:04:09 10.82 km (5:56 / km) +276m 5:15 / km
ahr:127 max:159 shoes: Inov8 Road-X 255

Easy run with Marcus from Vejer while the others were doing the sprint there. Started feeling very poorly but once we got up the hill out of town I came back alive. An enjoyable lap though not on as small paths as we had hoped. Looped around a quarry and "crossed" a fence. Then there was the mother of all climbs to get back up the windy path we wanted to go on, followed by the mother of the previous climb to get back up to the Vejer ridge! Some huge dogs guarding some horses gave us a fright here too. Felt really sprightly coming back into town and the timing was perfect for the light. (Note to self, warning sign!)

Friday Feb 26, 2016 #

Event: Andalucia O Meeting

10 AM

O-training (1:10000) 1:01:50 **** 6.64 km (9:18 / km) +120m 8:32 / km
ahr:112 max:146 shoes: Inov8 Oroc 2016

Shadowing Gina around the model event. She started navigating to 18 but after a bit of poking to go the right direction she really improved. Good session for me too as it made me more aware of what I should be doing.

6 PM

Running (off-road) warm up/down 15:35 1.92 km (8:07 / km) +100m 6:27 / km
ahr:136 max:154 shoes: Inov8 Oroc 2016

Warm up up the hill to the start of the night relay with Marcus. Still quite bright. Did a bit more jogging about waiting for my first leg to finish (Gina). She had a good run and was back a bit before I expected and I had to run back to get handed over to.

7 PM

Orienteering race (1:10000) 35:02 6.22 km (5:38 / km) +130m 5:06 / km
ahr:159 max:176 shoes: Inov8 Oroc 2016

Night Relay 4.9 km 130 m
First competition of this Andalucia training.
Marcus tried to confuse me for the run out by telling me I had to cross the fence. I hesitated a bit but did go the right way. Started a bit hesitatnly but got 1 ok. Sloppy to 2 where I overshot it and then a disaster of number 3. Had left 2 in the wrong direction and didn't pay enough attention to fixing it. Was actually pretty close but wandered in the wrong direction. Eventually corrected it. Composed myself then and had a stormer for the rest of the course. Really paid attention to the map and compass. Just focused really well and ran hard. Really happy with the latter part. Next job is to do that for the whole course.

Running (off-road) warm up/down 11:16 1.76 km (6:24 / km)
ahr:115 max:137 shoes: Inov8 Oroc 2016

Jog back to the accommodation with Marcus. Rain had stopped and it was actually a decently nice night. Feeling fresh!

Thursday Feb 25, 2016 #

11 AM

O-training (1:10000) 1:07:56 ***** 9.58 km (7:05 / km) +75m 6:49 / km
ahr:131 max:163 spiked:21/25c shoes: Inov8 Oroc 2016

Barbate multi-technique training. 8.0 km 120 m

Took it a bit easier today to try and do some better orienteering. Again some excellent parts today, especially the long legs and the control pick where I really got the flow together and remebered that you need to read your way into the control, not just hope for the best. Very fun exercise with contours only, 2x corridors, windows, contouring, long legs and control pick exercise. The windows, the contour and the first corridor I was pretty bad for, but the rest I was very happy with.

Running (road) warm up/down 3:01 0.34 km (8:45 / km) +1m 8:37 / km
ahr:108 max:116 shoes: Inov8 Oroc 2016

Short jog back to the car.

3 PM

Running (off-road) 1:31:26 16.37 km (5:35 / km) +335m 5:04 / km
ahr:120 max:139

Afternoon run with Marcus around Barbate forest. The day had become lovely and was warm enough for a singlet. Legs were in good condition and we did a good long loop along the cliffs to this tower first, nice views here. Then back through the forest to the highest point if the hill, which also had a tower. Descended down some MTB tracks then where I still had the legs to have fun on the sandy ground and around the front of the apartments to make sure it was 10 miles.

Seem to have a bug in my GPS software if you try and upload it with a dodgy internet connection. Will have to investigate further.

Have already beaten my previous bests for running km and hours this week. It is much much easier when you can just rest all day instead of having to go to work!

Wednesday Feb 24, 2016 #

10 AM

Running (off-road) warm up/down 8:54 0.93 km (9:37 / km) +89m 6:30 / km
ahr:122 max:140 shoes: Inov8 Oroc 2016

Jog to the start up the fairly significant hill behind the accommodation. Feeling a lot better than yesterday. Small bit of quad stretching too before I started.

O-training (1:10000) 1:17:49 12.28 km (6:20 / km) +366m 5:31 / km
ahr:151 max:166 spiked:14/26c shoes: Inov8 Oroc 2016

La Brena Barbate 9.8 km 260 m

Long training on one of the maps behind the Canos de Meca apartments. Start was all hashed green and seemed like it would be tough but was actually really nice. Good routechoice to 3 and I was moving well even on the hills. Kept missing things in the circle though. Just not paying enough attention when leaving the attackpoints. Caught Marcus at 17 and we ran together until 20 where he promptly dropped me on the huge hill. I went into oxygen debt on this hill and just made mistakes all over the place,hitting 24, thinking it was 23 and then climbing directly before having to drop all the way down again. Wasn't confident 25 was in the right place.

Time losses:
2: 40
3: 40
5: 40
10: 40
11: 20
15: 1:15
23: 3:00
25: 1:00
26: 15

Total: 7:30

Running (off-road) warm up/down 6:55 1.11 km (6:13 / km) +4m 6:06 / km
ahr:115 max:137 shoes: Inov8 Oroc 2016

Jog back to the accom with Marcus. Still feeling pretty good and the sun came out making this very pleasant. Mostly used the forest beside the road.

2 PM

Running (off-road) 35:16 5.68 km (6:12 / km) +20m 6:06 / km
ahr:124 max:155 shoes: Inov8 Road-X 255

Easy run with Marcus out to the Capo da Trafalgar lighthouse which is one end of the boundary of the Straits of Gibraltar and the Atlantic. Mostly went around the beach. It was pretty tough as the sand was soft. Jumping around the rocks to avoid the waves was pretty entertaining. Got a bit wet at the end when I mistimed a wave so I went for a dip in the sea! Very pleasant.

7 PM

O-training (1:10000) 1:05:20 ***** 7.3 km (8:57 / km) +144m 8:09 / km
ahr:136 max:162 spiked:15/22c shoes: Inov8 Oroc 2016

Night-o session la brena Barbate 5.3 km 140 m

Session no. 3! Started pretty well and was ahead of Marcus to 3 but couldn't find 4 for the life of me. Super hard and vague features in the dark. Had actually found it but didn't believe it was right. Got it together a bit after but was still fairly hairy in the circle. Never found 19 then which was pretty bad. Really fun and again, when I was getting it right, it was very right (e.g. 7).

Over 100k in the last 7 days too.

Tuesday Feb 23, 2016 #

11 AM

Running (off-road) warm up/down 9:16 1.46 km (6:20 / km) +15m 6:01 / km
ahr:116 max:135 shoes: Inov8 X-Talon 2016

Jog down the beach with Marcus to the start of the training. Had a little look inside an old military bunker but it was very dark.

O-training (1:10000) 1:21:21 ***** 9.75 km (8:21 / km) +293m 7:15 / km
ahr:141 max:164 spiked:21/33c shoes: Inov8 X-Talon 2016

El Lentiscal 7.5 km 200 m

Apparently I messed up the days and this was supposed to be done with SI tomorrow! Marcus and I went and did the mass start by ourselves anyway. A really tricky area, with plenty of green but still quite runnable. I was a mixed bag,having some great moments and some terrible ones. e.g. 17-25 was a really good spell where I was moving and flowing well, but 12 I was terrible and dropped like > 5 mins.

Near the end, on the way to 31 I took a branch to the eye. It disintigrated my contact which was very painful. Sat down for a bit before I could do anything about it. Some Finnish girl ran by and didn't even offer to help. Managed to extract it and finished with only one eye's worth of vision, which was pretty hard.

Really enjoyable area, though I am pretty scratched up now.

Running (off-road) warm up/down 8:42 1.37 km (6:21 / km) +8m 6:10 / km
ahr:119 max:143 shoes: Inov8 X-Talon 2016

Jog back to the car along the beach. Legs very tired and quite stiff after sitting down in the sun for a few minutes.

9 PM

Note

Took the afternoon off training and had a holiday. Found a random Roman ruins which is apparently the most famous in Iberia. Failed to buy some ice-cream. The we drove up a hill where we found a bouldering area. We climbed to the top of the pointy bit. Drove further up the hill but only a military area was there to greet us. Back to town and once again, failed to buy some ice-cream. Passed a beach on the way home with a large ditch dug so we stopped to investigate. Spent a while trying to drain the pools. Then back to accommodation via the shop, where we did get a treat.

Monday Feb 22, 2016 #

2 PM

Running (off-road) 43:39 7.71 km (5:40 / km) +187m 5:03 / km
ahr:130 max:157 shoes: Inov8 Road-X 255

Run from the first corner in Barbate forest up to Vejer de la Frontera, where there was a sprint training with Magic.

Through the forest on a ride for the first bit. It looks like it'll be fast! Then we had a kind of a dirt road to run along for a decent bit of gradual uphill, past all the wind turbines. Stopped to look at a few info signs on the way. There was a bit of road then but this had a path beside it which was quite enjoyable to run along. Went past an old monitoring station of some kind. We were nice and elevated so there were views, but mostly of hazy fields.

Running (road) warm up/down 1:32 0.22 km (7:06 / km) +12m 5:33 / km
ahr:135 max:156 shoes: Inov8 Road-X 255

Short jog from the place where Marcus was to sit and wait for me to the start.

O-training (1:5000) 27:57 4.53 km (6:11 / km) +127m 5:25 / km
ahr:159 max:172 spiked:23/26c shoes: Inov8 Road-X 255

Sprint training in Vejer de la Frontera. A nice short 2.7km course. My quads were pretty wrecked by the time I got to 6 because there was a serious amount of climb. A nice whitewashed town though and the route choice was interesting and plenty of fairly fun alleys and streets. I didn't kill it around but I was tired climbing near the end. Need to do a bit more work on planning ahead if I want to be really good. I went for spike == good flow

Running (road) warm up/down 3:18 0.53 km (6:14 / km) +14m 5:30 / km
ahr:148 max:164 shoes: Inov8 Road-X 255

Jog from the finish back over the top of the hill to the seats. Where I sat and waited for marcus and ate my sandwich and fruit and had a nice sit down. We did some touristing then before we ran back.

Running (off-road) 49:17 8.89 km (5:32 / km) +213m 4:57 / km
ahr:125 max:143 shoes: Inov8 Road-X 255

Stolen Magic's gpx because mine is doing something weird. (it works out as I missed the run to the waiting place the first time)

Run back to the car. More downhill this time which the legs were quite thankful for. We decided to go for broke and cut through the forest at the end. Started the cut well but ended up too far left. Ran along a nice MTB trail as a result though. Very enjoyable day out.

Sunday Feb 21, 2016 #

6 PM

Running (off-road) 1:47:29 17.93 km (6:00 / km) +530m 5:13 / km
ahr:123 max:148 shoes: Inov8 Road-X 255

Driving from Malaga to accomodation in Cano de Meca with Marcus, we stopped in a fairly random place for a run.

First we crossed the road to look at some cool rocks on a hill but realised that we were in a milirary zone once we got up to the top. Went back to the original plan of trying to find a loop around the hill. Went up and dismissed a path early. Continued on the gradual climbing road and explored another track. It was a dead end so came back, though took an animal track through the forest a bit. Continued down the other side looking for the loop track, and bit more, and a bit more. Eventually found something approx where we expected but it was private land so just turned to come back. It started to get dark then though so the going was a bit slower. Got back fine still. Looking at the map after we found the first path we dismissed would have brought us onto the loop!

Saturday Feb 20, 2016 #

9 AM

Running (road) warm up/down 16:43 2.78 km (6:01 / km) +1m 6:00 / km
ahr:133 max:164 shoes: Inov8 Road-X 255

In St. Anne's for the parkrun. Did most of one lap of the course backwards and then a little loop before some dynamics and strides. Small bit lethargic at the start but really loosened up well and felt good.

Running (road) race 19:19 5.0 km (3:52 / km) +4m 3:51 / km
ahr:175 max:182 shoes: Inov8 Road-X 255

St. Anne's parkrun

Plan was to go less than previous PB of 19:40, which is 3:56 per k. Started out kinda relaxed, knowing I needed to pace myself. Was in a bunch of guys for the first bit. 1st km seemed fairly easy but the pace was good and I was passing or staying with people. There was a headwind on this very slightly uphill start part. Hitting the big straight down the center the wind was behind us. Was with a guy who looked at his watch and said "too fast" and then proceeded to speed up. Went too fast here. Upon hitting the 2.5km mark my body reacted badly, everything started to tighten up and the pace dropped. I knew the first splits were good so I just tried to keep hanging on. Digging deep, the tiny steep incline hurt. The group had got away and some guys were coming up behind me. Fought for it and once the HR got below 180 again I could speed up and finished strongly.

New PB by 21s so pretty happy with that. Good confirmation that training seems to be working.

Running (road) warm up/down 11:20 1.63 km (6:58 / km) +1m 6:57 / km
ahr:118 max:124 shoes: Inov8 Road-X 255

Cool down with Gina. Nice chat and feeling pretty happy.

Thursday Feb 18, 2016 #

6 AM

Running (road) 1:29:13 16.28 km (5:29 / km) +40m 5:25 / km
ahr:142 max:159 shoes: Inov8 Road-X 255

Pre breakfast long run around galway. Through the industrial estate and along the beach. This was pretty rough going. Went as far as some little park. Thought about going further but it got rough again so went up through Renmore. Followed the strips of green I could find and did a lap of some pitches. It was colder inland a bit and hit some icy bits. Turning corners became very slow. Made my way to Terryland Forest park where there was a very nice path. and back along the Corrib (or according to my GPS in it). Had to do an extra loop to get up to 90 mins, but the plus side was I got to see a fantastic sunrise over the sea!

Wednesday Feb 17, 2016 #

6 PM

Running (road) 43:24 8.33 km (5:13 / km) +8m 5:11 / km
ahr:119 max:142 shoes: Inov8 Road-X 255

Easy galway run. Tried to visit the places I couldn't before in the dark as it was kind of bright ish! Went out to mutton island to look at the island but it's fairly closed off. Hopped some innocuous fence and went around to it on the slipperiest path known to man. Went further up the promenade then, turned around somewhere and back through the park on the land side of the road. It had all these little gates to stop the sea coming in. Then back to the hotel.

Tuesday Feb 16, 2016 #

8 AM

Strength 10:00 [1]

30 eccentric calves
30 squats
20 bent leg eccentric calves
10 straight platform leg lowers, each leg. Much tougher

4 PM

Running (road) warm up/down 17:29 2.72 km (6:26 / km) +21m 6:12 / km
ahr:124 max:162 shoes: Inov8 Road-X 255

Jog to the People's Park in the Phoenix Park and did one lap of the circuit I was to use for intervals as drills and strides.

Running (road) intervals 28:04 5.55 km (5:04 / km) +19m 4:58 / km
ahr:151 max:172 shoes: Inov8 Road-X 255

6x 800m 90s

Solo session and for me this was mostly about getting it done. Started fairly handily to get the feel for the lap. There was a very tough headwind on the very slight downhill and the very slight uphill was sheltered. Legs seemed good and strong. Wasn't too fast and the HR was pretty low in reality but it didn't seem to want to get any higher.

Running (road) warm up/down 9:21 1.74 km (5:23 / km) +2m 5:21 / km
ahr:133 max:142 shoes: Inov8 Road-X 255

Run home

Monday Feb 15, 2016 #

7 AM

Running (road) 30:15 5.99 km (5:03 / km) +28m 4:56 / km
ahr:129 max:141 shoes: Inov8 Road-X 255

8 AM

Stretching/Rehab 15:00 [0]

Strength 10:00 [1]

30 eccentric calves
30 squats
20 bent leg eccentric calves
23 platform leg lowers, each leg - I'd like to optimise this a bit better.

11 AM

Note

Small hiccup last week with Tuesday Wednesday but it seems to have worked out ok.

Monday: am leg loosener pre breakfast, pm Climbing
Tuesday: Intervals - Have to leave work early and do these solo as going to Galway
Wednesday: long run in Galway (Colm, where should I go?)
Thursday: pre-breakfast 40 mins. Home on the train in the evening
Friday: rest
Saturday: Hills in the park, probably leave it at just the one session this week
Sunday: To Spain!! Plan is to get a run in the evening with Marcus (though I haven't told him yet)

7 PM

Rock Climbing 1:00:00 [1]

Got the overhang black I was working on last week. New comp wall problems to focus on for a bit then. Good times.

Sunday Feb 14, 2016 #

Event: Leinster League, Oakwood

12 PM

Running (off-road) warm up/down 8:17 1.23 km (6:44 / km) +38m 5:50 / km
ahr:114 max:156 shoes: Inov8 Oroc 2016

Jog to the registration to pay and then down and up the track. Feeling rough enough.

Orienteering race 1:16:24 *** 9.92 km (7:42 / km) +482m 6:12 / km
ahr:155 max:169 spiked:12/15c shoes: Inov8 Oroc 2016

Oakwood Leainster League 1 8.2km 305m

Head wasn't totally in the game today. Up too late last night and a few drinks too. Sloppy to 1, should have crossed the fence at the gate. Couldn't find the cairn at 2 for the life of me. Found many piles of stones and eventually saw the control. Decided to stick to the road for 3 for the climbing. Found the legs seemed to be responding well so I thought I'd test them a little. Climbing to 4 I was moving well. I've never run up a hill that well before. There was snow on the ground here too. The hashed open was awful and I got slowed here, along with very very cold feet from the snow. The downside was that I wasn't reading my map and had no clue where I was on the ridge. Randomised down the hill and found the big marsh. Back then to the control. Sorted myself out then. Again monster uphill to 5 and my legs were like "yup, no problem"!? The view from 6 was spectacular, sun shining, snow on all the mountains. Turned around for 7 and big black clouds. Lovely run to 8, took a big tumble, but snowy so no problem. Started to snow then at 9 or so. Running really strongly through the bad ground, but no paying the map enough attention. Caught a glimpse of Aonghus going to 12. Hung onto him up the hill to 13! Then hit the control well. More bad runnability by the river and I got away. Pushed to the end and legs finally started to suffer on the run in.

A weird day. Legs good when they had no right to be. Need to be more focused though and can increase the efficiency a bit more.

Running (off-road) warm up/down 6:12 0.59 km (10:26 / km) +2m 10:16 / km
ahr:102 max:114 shoes: Inov8 Oroc 2016

Veeeery slow warm down, being chased by Gordon the steam train (aka Conor). Very cold feet.

Brown - Splits

Saturday Feb 13, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer

1 PM

Running (road) warm up/down 13:36 1.87 km (7:16 / km) +3m 7:13 / km
ahr:117 max:161 shoes: Inov8 Road-X 255

First with Colm & Kev, then a bit more solo + some strides.

Orienteering race 35:18 ** 7.41 km (4:46 / km) +56m 4:35 / km
ahr:167 max:175 spiked:24/29c shoes: Inov8 X-Talon 2016

UCD sprint the campus

A long urban so the plan was start fairly easy and build up. Still got the fastest split to number 1!!!! (What were ye at). Had messed up already by 3 getting tricked by the level. Remembered to read my descriptions after that. Was mostly running pretty well and getting the routes and lines well (The less said about 13 the better though). Happy enough with he the speed I think. Did probably lose over a minute though and that needs some work.

Running (road) warm up/down 12:01 [1] 1.49 km (8:03 / km) +2m 8:00 / km
ahr:117 max:132 shoes: Inov8 X-Talon 2016

Cool down with Josh, Colm, Kev & Caoimhe. Splits were analysed.

Had a nice incident where a lady asked us if we knew where some building was. We all stopped and looked at our maps before remembering no building names were on them. Caoimhe knew where it was though.

Long - Splits

Friday Feb 12, 2016 #

7 AM

Running (road) 44:53 8.77 km (5:07 / km) +53m 4:58 / km
ahr:147 max:160 shoes: Inov8 Road-X 255

Solo lap of the Aras before breakfast. Felt rough enough to be honest but the legs were moving well. Mostly had a mad smile on my face as I was enjoying myself immensly, even if the weather wasn't as nice as yesterday. Had a mad incident where my headphones got pulled out of my hear, but the plastic part got stuck in my ear. Had to take off the gloves and it was pretty challenging to get out.

8 AM

Stretching/Rehab 15:00 [0]

Strength 10:00 [1]

Thursday Feb 11, 2016 #

8 AM

Stretching/Rehab 10:00 [0]

Strength 6:00 [1]

6 PM

Running (off-road) 1:17:32 14.77 km (5:15 / km) +120m 5:03 / km
ahr:140 max:169 shoes: Inov8 X-Talon 2016

Lap of the park with Shea. I was actually home from work at 5 and was tempted to go in the bright but I waited to have some company. A very enjoyable run. I felt in top notch form legs really moving freely and good chat. Lovely calm evening too. Much happier about myself.

Wednesday Feb 10, 2016 #

9 PM

Note
(rest day)

Given the body's feel yesterday and today I opted for the day off today. Just totally run down. Very long day at a work training thing too. Rest should sort me out.

Tuesday Feb 9, 2016 #

7 AM

Stretching/Rehab 10:00 [0]

Strength 6:00 [1]

6 PM

Running (road) warm up/down 15:33 2.51 km (6:12 / km) +1m 6:11 / km
ahr:137 max:157 shoes: Inov8 Road-X 255

Some warm up laps, drills & strides. Not really feeling like I wanted to be there. Quite run down feeling.

Running (road) intervals 19:21 4.37 km (4:25 / km) +2m 4:25 / km
ahr:160 max:176 shoes: Inov8 Road-X 255

Session was 8x 600m ~200m jog recovery.

I wasn't at full health and went out too hard. Managed the first two. The third was getting tough. Hung on for 4 and 5 but left it there feeling pretty terrible.

Running (road) warm up/down 4:59 0.92 km (5:24 / km) +3m 5:19 / km
ahr:131 max:138 shoes: Inov8 Road-X 255

Two easy laps in lane 8 to ensure the legs don't seize up.

Monday Feb 8, 2016 #

7 AM

Running (road) 32:14 5.78 km (5:35 / km) +42m 5:23 / km
ahr:128 max:151 shoes: Inov8 Road-X 255

Easy leg loosener. Went to the park via Stoneybatter. A decent amount of DOMs going on. It has been a while since I had that. Felt really good though.

Stretching/Rehab 15:00 [0]

Strength 6:00 [1]

30 eccentric calves
30 squates
20 bent leg eccentric
30 platform leg lowers

11 AM

Note

An easier easy week than was necessary but I was happy with the night-o.

Monday: am leg loosener pre breakfast, pm Climbing
Tuesday: Intervals
Wednesday: 50 mins run
Thursday: long run. Want to test the legs a bit so will put this up to the 2 hour mark
Friday: rest
Saturday: Hills + UCD sprint
Sunday: Oing!! Oakwood (it might in theory be possible to both the hillrun and the oing but I probably won't do that)

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

A of work on an overhanging black. Nearly there but just got too tried. Tried a few other things then. Good fun.

Sunday Feb 7, 2016 #

Note

Had a very lazy day. Did a few bits of walking and cycling, but made sure to get the rugby in.

Saturday Feb 6, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Trinit

1 PM

Running (road) warm up/down 8:47 1.52 km (5:46 / km)
ahr:128 max:133 shoes: Inov8 Road-X 255

Orienteering race 21:45 [0] *** 4.36 km (4:59 / km) +12m 4:55 / km
spiked:24/24c shoes: Inov8 Road-X 255

Running (road) warm up/down 14:52 2.46 km (6:02 / km) +2m 6:01 / km
ahr:130 max:139 shoes: Inov8 Road-X 255

6 PM

Orienteering race 22:30 *** 4.15 km (5:25 / km) +85m 4:55 / km
ahr:158 max:179 spiked:25/26c shoes: Inov8 X-Talon 2016

Long - Splits

Friday Feb 5, 2016 #

Event: Portugal O Meeting 2016

8 AM

Strength 5:00 [1]

30 eccentric calves
30 squats
20 bent leg eccentric calves

Thursday Feb 4, 2016 #

7 AM

Running (road) 30:27 5.53 km (5:31 / km) +13m 5:27 / km
ahr:135 max:156 shoes: Inov8 Road-X 255

Lap of Lough Atalia

Bit wet out and had a bit of an interesting time trying to get from the beach to the road but a relatively nice run all things told. The waterfront of the lough is weird where the houses are on one side of the road but their gardens are on the other.

Tuesday Feb 2, 2016 #

4 PM

Swimming 47:00 [2] 1.35 km (34:49 / km)

Got a free trial in the NUIG gym for a day so went for a swim as my cross training.
Did 10 breast, 2, 4, 2, 4, crawl, 10 breast, 2, 4, 4, 2, crawl, 10 breast

I do not remember how to breathe for the crawl and it certainly works the lungs.

Monday Feb 1, 2016 #

7 AM

Stretching/Rehab 20:00 [0]

Stretching and calf foam rolling.

8 AM

Strength 7:00 [1]

20 bent knee calf lowers
1 min wall squat
30 straight leg calf lowers

9 AM

Note

Solid block of weeks put in. This week is an easy one and then Building up again before Andalucia. This block will be fairly similar to the last, except I will introduce more strength on a daily basis. Roughly about 10 mins every day.

Monday: pm Climbing
Tuesday: Going to Galway. I will look into some cross training to keep off the calf a bit longer. Perhaps a swim.
Wednesday: pm easy run ~ 1 hour
Thursday: am easy run ~ 40 mins. Home in the evening
Friday: rest
Saturday: Trinity sprint + night-o
Sunday: ? There's an XC race in Meath, oing in Kilkenny. Might just do a hillwalk?

10 AM

Note

Finally have the selection policy. Definitely not going to the JK. Will try to go to the Czech Easter weekend (anyone else interested?), depending on Gina getting some time off on the Thursday. I'll go to the April selection races, and since Jukola with CNOC is not happening it is easy to say yes to the June selection races too.

My training plan up to now has been working towards Andalucia (not a performance at it but knowing that it will happen). Now I can start to look further forward!

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Just overall quite tired today. Had a tough time climbing anything really. Got some blacks and still had fun in any case.

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