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Training Log Archive: roar

In the 30 days ending Sep 30, 2013:

activity # timemileskm+mload
  Cycling8 11:25:33 124.47 200.32 2675119.5
  O-training4 4:33:10 15.77(17:19) 25.38(10:46) 58226 /44c59%15.7
  Running (road)6 2:17:16 13.3(10:19) 21.4(6:25) 28826.5
  Mapping1 1:30:00
  Hill Walk1 43:004.3
  Orienteering1 39:33 3.37(11:44) 5.42(7:18) 14412 /13c92%14.1
  Strength2 20:002.0
  Total21 21:28:32 156.91 252.52 368938 /57c66%182.1
  [1-5]20 14:10:01
averages - sleep:8.5

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Monday Sep 30, 2013 #

Note

More Physio. Needling and massage. Getting better now and have some nice strengthening exercises to do for a few days before I start to run again.
9 PM

Strength 10:00 [1]

Bridges, Tabletops, front and side planks.

Also did stretching

Friday Sep 27, 2013 #

Note

Not running SHI cause of this silly injury. Probably could and wouldn't damage it, but it would hurt like hell and I wouldn't be able to run well.

I've been trying to train through it because of SHIs but now I'll take a week or two off and try and loosen everything out so I can start winter training nice and fresh.

Thursday Sep 26, 2013 #

6 PM

Cycling (MTB) 2:16:58 intensity: (1:08:52 @0) + (14:51 @1) + (13:31 @2) + (35:52 @3) + (3:52 @4) 17.93 km (7:38 / km) +632m 6:30 / km
ahr:132 max:174

Cycled up Scarr from Laragh with Don, Paula, Mick and Marcus. It was dark and foggy up top and very tricky riding and then we came down into Lough Dan and back to Laragh.

Wednesday Sep 25, 2013 #

Note

Physio today, more taping and needling. Still haven't really improved much.

Mapping 1:30:00 [0]
shoes: Salomon speed cross 2

Mapping in Glending with Gina as it was the only O-training I could offer, being unable to run properly.

Tuesday Sep 24, 2013 #

10 AM

Cycling 1:15:23 intensity: (34:31 @0) + (7:08 @1) + (11:53 @2) + (18:02 @3) + (3:49 @4) 30.67 km (2:27 / km) +411m 2:18 / km
ahr:136 max:179 shoes: Basso

Cycle around the lake with Gina and Don. There was enough free links in my chain that it was possible to put it back on so that was good. Had clips today too. Beautiful day and it was really fun.

Monday Sep 23, 2013 #

Note

Physio. More needling. A bit looser today, same on right and left side of back now but a lot of hip pain from Sunday. Still nothing damaged.

Sunday Sep 22, 2013 #

10 AM

O-training 1:41:29 intensity: (1:34:28 @0) + (3:19 @1) + (3:14 @2) + (28 @3) *** 6.72 km (15:06 / km) +23m 14:51 / km
ahr:80 max:158 shoes: VJ Integrators

Helped out at the pre-EYOC training in Curraghcloe. Basically ran around putting out tags and controls all day. Lovely day, and the are is almost great, certainly some bits of the forest are really nice, but others are covered in brambles. That did provide the positive of lots of blackberries however!

Saturday Sep 21, 2013 #

5 PM

Cycling 7:25 intensity: (2:41 @0) + (27 @1) + (1:42 @2) + (2:33 @3) + (2 @4) 3.2 km (2:19 / km) +53m 2:09 / km
ahr:133 max:170 shoes: Basso

Put clips on my bike to try them out. Didn't go very far up a hill when I broke the chain putting down too much power! Luckily it was mostly downhill home so I could just freewheel.

Friday Sep 20, 2013 #

11 AM

Cycling (Road) 2:22:22 intensity: (1:42:29 @1) + (29:28 @2) + (10:25 @3) 64.2 km (2:13 / km) +652m 2:07 / km
ahr:118 max:171 shoes: Basso

Cycled home from Regina's. She came with me as far as Ballynan, which was the hillier part and there was some bike trouble too. Then I TT'd the 40km home! Better wind conditions for this cycle and I enjoyed it more. Had eaten better too which helped.

Wednesday Sep 18, 2013 #

2 PM

Cycling (Road) 2:28:54 intensity: (13:06 @0) + (11:40 @1) + (51:07 @2) + (1:10:55 @3) + (2:06 @4) 66.22 km (2:15 / km) +557m 2:09 / km
ahr:154 max:241 shoes: Basso

Cycled to Regina's house. Started off too fast and hadn't eaten enough lunch it would seem and I really suffered near the end, especially going up Wolfhill. Enjoyable though and looking forward to the ride home!

Tuesday Sep 17, 2013 #

5 PM

Running (road) 41:33 intensity: (2:44 @0) + (5:00 @1) + (14:55 @2) + (17:24 @3) + (1:30 @4) 5.56 km (7:29 / km) +148m 6:36 / km
ahr:150 max:174 shoes: Salomon speed cross 2

Run around Glending, scoping out some areas to see if they are runnable and running along some MTB tracks.

Hip felt ok while running but is a bit sore now afterwards.

Monday Sep 16, 2013 #

Note

Went to Physio today. The problems with my hip are largely caused by my back being tight and pressing on my nerves, making my whole left leg kinda dodgy. Got some acupuncture (which felt weird) and felt much better for it.
Can keep running too since nothing is damaged.

Sunday Sep 15, 2013 #

11 AM

Cycling 44:31 intensity: (5:13 @0) + (7:44 @1) + (11:55 @2) + (12:53 @3) + (6:46 @4) 18.09 km (2:28 / km) +370m 2:14 / km
ahr:148 max:178 shoes: Basso

Didn't do Nav challenge due to injury so I decided to cycle up the gap to watch them finish. However, the weather was atrocious. Headwind for the start but it was more across me near the top. Warm enough so wasn't too bad. Got into the car at the top as I decided cycling down was going to be a bad time.

Saturday Sep 14, 2013 #

Cycling (MTB) 1:10:00 [2]

Lap of Ballinastoe with Gina. Her first time mountain biking so taking it a bit handy but she did fantastically.

Thursday Sep 12, 2013 #

Cycling (MTB) 1:00:00 [2]

MTB around Donadea. Was fun and didn't hurt the hip abductor too much until we got lost in the forest and I had to step over a lot of things. Was a bit sore after but not too bad.

Tuesday Sep 10, 2013 #

Note

Left Hip abductor is sore today. Decided to skip intervals and doing some icing and stretching and we will see how it is tomorrow.
9 AM

Running (road) 21:58 intensity: (2:21 @1) + (19:30 @2) + (7 @3) 3.81 km (5:46 / km) +39m 5:29 / km
ahr:119 max:154 shoes: Asics Gel 1170

Easy morning run north along the coast of the lake. You can't normally do this but the lake is very low at the moment so it was possible.
10 AM

Strength 10:00 [1]
slept:8.5

Monday Sep 9, 2013 #

Hill Walk 43:00 [1]
shoes: Salomon speed cross 2

Easy walk up Tonlagee with Gina, Conor, Don, Ruth and Jack. Nice day out, sun shining. Gave Gina a head start in the race to the cairn but it was too much for me to make back up again.
Only included up time.
8 AM

Running (road) 19:23 intensity: (9:24 @0) + (5:28 @1) + (1:30 @2) + (2:20 @3) + (41 @4) 3.12 km (6:13 / km) +63m 5:39 / km
ahr:132 max:171 shoes: Salomon speed cross 2

Easy run with Gina around Baltyboys.

Sunday Sep 8, 2013 #

10 AM

O-training 1:20:05 intensity: (33:34 @0) + (5:55 @1) + (15:54 @2) + (23:56 @3) + (46 @4) *** 9.7 km (8:15 / km) +266m 7:16 / km
ahr:132 max:172 spiked:26/29c shoes: VJ Integrators

Long training in Log an Chaorthainn. Nice enough course, didn't do it all as back was starting to get sore and was a little bored of the course so I skipped going over where I had been before.

Saturday Sep 7, 2013 #

10 AM

O-training 40:19 intensity: (33:04 @0) + (4:57 @1) + (2:18 @2) *** 3.27 km (12:20 / km) +126m 10:20 / km
ahr:107 max:146 shoes: VJ Integrators

Relocation on Log an Chaorthainn with Colm H.

O-training 37:39 intensity: (36:58 @0) + (41 @1) *** 4.18 km (9:01 / km) +131m 7:48 / km
ahr:79 max:136 15c shoes: VJ Integrators

Countouring exercise on Sruth an Iolra. Map was a bit vague up on the top of the hill and it was hard to find the features for some controls.
3 PM

Running (road) warm up/down 2:48 intensity: (2:41 @0) + (7 @1) 0.26 km (10:36 / km) +11m 8:47 / km
ahr:116 max:131 shoes: VJ Integrators

Orienteering race 39:33 intensity: (7:12 @0) + (1:37 @1) + (6:22 @2) + (6:26 @3) + (17:56 @4) *** 5.42 km (7:18 / km) +144m 6:26 / km
ahr:165 max:185 spiked:12/13c shoes: VJ Integrators

Relay mass start practice on Sruth an Iolra. Orienteered fine but didn't have the legs to keep up with everyone.

O-training 13:38 intensity: (3:35 @0) + (2:06 @1) + (4:28 @2) + (3:29 @3) 1.51 km (9:01 / km) +36m 8:03 / km
ahr:144 max:166 shoes: VJ Integrators

Collecting controls

Friday Sep 6, 2013 #

Running (road) 29:43 [2] 5.0 km (5:57 / km)
shoes: Asics Gel 1170

Easy run with Gina in Castlecomer Demesne.

Sunday Sep 1, 2013 #

4 PM

Running (road) 21:51 intensity: (28 @0) + (1:00 @1) + (14:05 @2) + (6:18 @3) 3.65 km (5:59 / km) +27m 5:46 / km
ahr:148 max:163 shoes: Asics Gel 1170

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