Training Log Archive: roarIn the 30 days ending Nov 30, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||
Saturday Nov 30, 2013 #
Hill Walk 1:40:00 [2]
shoes: Salomon speed cross 2
Walk in the Pentlands with Gina.
Started at hillend and went along the skyline viewable from Edinburgh and down to Bonaly. Nice afternoon out and no complaints from the hip.
Started at hillend and went along the skyline viewable from Edinburgh and down to Bonaly. Nice afternoon out and no complaints from the hip.
Tuesday Nov 26, 2013 #
Strength 22:48 [1]
Note
Physio today.
Upped the exercises more and I should be using weights now. Will have to get to a gym. Also should do a long walk on the weekend. I'll make a trip to the Pentlands so!
Upped the exercises more and I should be using weights now. Will have to get to a gym. Also should do a long walk on the weekend. I'll make a trip to the Pentlands so!
6 PM
Cycling 41:43 17.7 km (2:21 / km) +143m 2:16 / km
ahr:152 max:180 shoes: Basso
Cycling in the park. Kind of a fartlek session.
Pretty fun pushing it through the centre road, had three guys hanging on. Then did two laps of the flat cycle path past the magazine, down past the hospital, up the hair pins, up the kyber and back home.
Nice to try out high intensity stuff again.
Pretty fun pushing it through the centre road, had three guys hanging on. Then did two laps of the flat cycle path past the magazine, down past the hospital, up the hair pins, up the kyber and back home.
Nice to try out high intensity stuff again.
Sunday Nov 24, 2013 #
12 PM
Cycling 1:04:24 26.19 km (2:28 / km) +519m 2:14 / km
ahr:102 max:164
Saturday Nov 23, 2013 #
Strength 25:41 [1]
Physio exercises by the car!
11 AM
Cycling 1:36:07 40.28 km (2:23 / km) +699m 2:12 / km
ahr:91 max:166
Cycle in Wicklow.
Started at the back of Scarr, where the juniors had gone training from and went up Sally Gap. Down to Roundwood and back to Laragh. Finally a long slow uphill until Glenmacnass.
Fun out. The HR data is nonsense.
Started at the back of Scarr, where the juniors had gone training from and went up Sally Gap. Down to Roundwood and back to Laragh. Finally a long slow uphill until Glenmacnass.
Fun out. The HR data is nonsense.
Tuesday Nov 19, 2013 #
6 PM
Cycling 48:08
shoes: Basso
Cycling in the Park with Brian. He was a bit under the weather today. We started with the Kyber Pass and we were both hurting from then on.
Forgot my GPS too.
Forgot my GPS too.
7 PM
Strength 28:07 [1]
Physio strength work.
Keeps getting tougher every week. Today I was on:
3x20 bridge knee extensions
1x50 abduction
1x60s front plank
1x60s side planks (eash side)
1x60s wall squat
3x30 calf raises
3x20 squats (should have 2kg for these, need to get some weights)
3x10 stability lunges (each side)
Keeps getting tougher every week. Today I was on:
3x20 bridge knee extensions
1x50 abduction
1x60s front plank
1x60s side planks (eash side)
1x60s wall squat
3x30 calf raises
3x20 squats (should have 2kg for these, need to get some weights)
3x10 stability lunges (each side)
Sunday Nov 17, 2013 #
12 PM
Orienteering race 53:53 8.59 km (6:16 / km) +34m 6:09 / km
ahr:167 max:177 shoes: Salomon speed cross 2
LL4 in Castletown House.
Ran Blue as thought Brown would be too much running for my hip. Also reckoned Brown would be a lot of circles and was right.
Got on fine, trying to keep running, but had to slow to a walk twice when I felt hip twinges. Oing mostly fine except for places where the map is unfair.
E.g. no. 5 was a white piece of forest completely surrounded by a green piece of forest. Finding a way in was then a lottery.
One or two other similar controls and then I was stupid on 17, just not paying attention. Noticed my brain getting tired near the end and I need to do more oing, but that can wait if needs be.
Not in the results for some reason so I can;t even see how much time I lost.
Ran Blue as thought Brown would be too much running for my hip. Also reckoned Brown would be a lot of circles and was right.
Got on fine, trying to keep running, but had to slow to a walk twice when I felt hip twinges. Oing mostly fine except for places where the map is unfair.
E.g. no. 5 was a white piece of forest completely surrounded by a green piece of forest. Finding a way in was then a lottery.
One or two other similar controls and then I was stupid on 17, just not paying attention. Noticed my brain getting tired near the end and I need to do more oing, but that can wait if needs be.
Not in the results for some reason so I can;t even see how much time I lost.
9 PM
Strength 24:00 [1]
Saturday Nov 16, 2013 #
Note
IOA controllers course today.
Good stuff learned a lot.
Will have to control an event now to practice my skills.
Also have to organise one to get on the controllers list.
Good stuff learned a lot.
Will have to control an event now to practice my skills.
Also have to organise one to get on the controllers list.
Friday Nov 15, 2013 #
5 PM
Cycling 1:02:43 27.51 km (2:17 / km) +227m 2:11 / km
ahr:139 max:170 shoes: Basso
Met Brian at the Castleknock gate, down behind the zoo and up past the magazine. Did a lap of the flat cycle track there and then continued on the lap, past the hosiptal. Back down the centre and then up the kyber and then split and I went home.
Still slower than Brian on the hills and my legs were tired today but feeling a bit more like I can exercise for longer periods of time.
Still slower than Brian on the hills and my legs were tired today but feeling a bit more like I can exercise for longer periods of time.
Thursday Nov 14, 2013 #
6 PM
Running (road) 32:01 6.31 km (5:04 / km) +70m 4:48 / km
ahr:160 max:170 shoes: Asics Gel 1170
Out to the park, lap of the zoo and polo pitch. Back home
7 PM
Strength 22:00 [1]
Wednesday Nov 13, 2013 #
Note
Working from 8 till 7 today. Tired when I got home so took it easy.
Tuesday Nov 12, 2013 #
Note
Physio today. He said do loads of training in the next week but don't run on hills. Basically my left side is terribly weak compared to the right and it needs to be strengthing
Strength 24:00 [1]
6 PM
Cycling 55:32 24.14 km (2:18 / km) +235m 2:12 / km
ahr:140 max:175 shoes: Basso
Cycling in the park with Brian.
Did a lap and then up the kyber down the main road and then up past the hospital and down the main road
Did a lap and then up the kyber down the main road and then up past the hospital and down the main road
Monday Nov 11, 2013 #
Strength 7:00 [1]
6 PM
Cycling 42:03 18.18 km (2:19 / km) +156m 2:13 / km
ahr:144 max:176 shoes: Basso
Lap of the park and then up the kyber pass after. Felt quite a bit better though the legs were a bit stiff from yesterday.
Sunday Nov 10, 2013 #
Strength 15:00 [1]
12 PM
Orienteering 55:10 *** 8.23 km (6:42 / km) +329m 5:35 / km
ahr:173 max:187 spiked:17/18c shoes: Asics Gel 1170
Hellfire Local event.
Ran most of this with Brian after I missed 4 and couldn't find a way to relocate well and wandered around. Good tough running though. Even had to make a route choice.
Ran most of this with Brian after I missed 4 and couldn't find a way to relocate well and wandered around. Good tough running though. Even had to make a route choice.
Thursday Nov 7, 2013 #
Note
(sick)
Great. Have a cold and feel awful
Wednesday Nov 6, 2013 #
Note
Physio today.
Need to do stretching and cross training to get the fitness back up before I start running.
Need to do stretching and cross training to get the fitness back up before I start running.
Tuesday Nov 5, 2013 #
6 PM
Running (road) 44:33 8.37 km (5:19 / km) +64m 5:07 / km
ahr:154 max:168 shoes: Asics Gel 1170
Easy run in the park. Went along the south side and up the kyber pass. Then across to the Aras, polo pitch and behind the zoo. Nice out but calves tightening up quickly. Felt pretty good.
Monday Nov 4, 2013 #
Note
Very stiff today. Pretty understandably really. Must remember to buy new O-shoes. Booked physio for Wednesday.
Sunday Nov 3, 2013 #
12 PM
Orienteering race 1:26:29 *** 10.97 km (7:53 / km) +384m 6:43 / km
ahr:158 max:184 shoes: VJ Integrators
Munster Champs in Toureen Wood.
Was not confident beforehand that I would be running the whole way through the course and that came to pass. Did alright though and was able to move quickly enough in the forest, downhill at least.
First 4 were good, think I picked the right routes and was moving ok.
5 I went high up to the semi-open but had no real attackpoint and missed it. Easily caught though as the rides changed direction and I turned and got it quickly.
6 I missed terribly by having an awful compass bearing got to the open forest and knew exactly what was wrong.
Darren was then behind me and I pushed hard to try and keep ahead of him for a while, at least until 8 I said. Was still just in front coming into 8 but I missed it by about 10m and he punched before me :(
He then promptly ran away while I recovered.
Orienteering was clean from then on, not much interesting happened apart from going straight to 18 which was wrong. Had to climb up and down the ravine and lost loads of time.
Finally at 21 my shoes fell apart, with no warning whatsoever. I ran the rest of the course, mostly slippy downhill with no right sole which was interesting.
Overall happy with my first time back in a forest in ages where I was trying to run. Not too sore but very tired now!
Was not confident beforehand that I would be running the whole way through the course and that came to pass. Did alright though and was able to move quickly enough in the forest, downhill at least.
First 4 were good, think I picked the right routes and was moving ok.
5 I went high up to the semi-open but had no real attackpoint and missed it. Easily caught though as the rides changed direction and I turned and got it quickly.
6 I missed terribly by having an awful compass bearing got to the open forest and knew exactly what was wrong.
Darren was then behind me and I pushed hard to try and keep ahead of him for a while, at least until 8 I said. Was still just in front coming into 8 but I missed it by about 10m and he punched before me :(
He then promptly ran away while I recovered.
Orienteering was clean from then on, not much interesting happened apart from going straight to 18 which was wrong. Had to climb up and down the ravine and lost loads of time.
Finally at 21 my shoes fell apart, with no warning whatsoever. I ran the rest of the course, mostly slippy downhill with no right sole which was interesting.
Overall happy with my first time back in a forest in ages where I was trying to run. Not too sore but very tired now!