Training Log Archive: roarIn the 30 days ending Apr 30, 2014:
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Monday Apr 28, 2014 #
Note
(rest day)
Tidied the house. Found my GPS charger and also fixed the strap. Productive day!
Sunday Apr 27, 2014 #
Orienteering race 22:34 [4] ** 4.2 km (5:22 / km)
spiked:12/12c shoes: Inov8 X-Talon
Relay Event in Malahide.
Had a team of Shorts, Ruth ran first on short course, came back in second just behind Mary O'Connell. Myself and Clodagh Moran went out together.
I tempo'd around the course. Felt really good running mostly and it was a nice day.
Gave Conor a serious lead on the last longest leg.
Had a team of Shorts, Ruth ran first on short course, came back in second just behind Mary O'Connell. Myself and Clodagh Moran went out together.
I tempo'd around the course. Felt really good running mostly and it was a nice day.
Gave Conor a serious lead on the last longest leg.
Saturday Apr 26, 2014 #
Orienteering race 34:44 [4] *** 5.4 km (6:26 / km)
spiked:19/20c
Event in Castlecomer Demesne. Ran it pretty hard in order to make sure I had the race intensity orienteering down and I did pick up on a few things I will need to watch next weekend. Was a nice little area really except for the way to 11. Never found the path and ended up going straight. Of course the light green on the map actually meant that it hadn't been mapped as opposed to there was nothing there. Passed some unmarked lakes and streams. Eventually came out somewhere and got it ok in the end.
12 PM
Running (road) warm up/down 10:00 1.65 km (6:03 / km) +20m 5:42 / km
ahr:147 max:159 shoes: Inov8 X-Talon
Running (road) warm up/down 4:52 [2] 0.66 km (7:23 / km) +4m 7:10 / km
shoes: Inov8 X-Talon
Friday Apr 25, 2014 #
Rock Climbing 30:00 [1]
Clibing in Gravity. Pretty wrecked. Didn't stay too long. Went home and was in bed before 9:30.
Thursday Apr 24, 2014 #
Running (road) warm up/down 13:20 [2] 2.73 km (4:53 / km) +46m 4:30 / km
shoes: Inov8 X-Talon
Warm up over to the magazine.
GPS is currently in hand held mode only so I didn't bother with it.
GPS is currently in hand held mode only so I didn't bother with it.
Running (road) hills 12:00 [4]
shoes: Inov8 X-Talon
"Easy" hills, as much as that is a thing.
Body was pretty sore from yesterday so I did 5 reps of the long way to the top and straight down. No times as no GPS but that's fine cause it was just to try and make sure the legs keep moving.
Body was pretty sore from yesterday so I did 5 reps of the long way to the top and straight down. No times as no GPS but that's fine cause it was just to try and make sure the legs keep moving.
Running (road) 13:46 [2] 2.74 km (5:01 / km)
shoes: Inov8 X-Talon
warm down home
Wednesday Apr 23, 2014 #
Running (road) 10:00 [2]
shoes: Inov8 X-Talon
Some jogging before the start, mostly with Kev.
Running (road) race 32:36 [5] 6.0 km (5:26 / km) +290m 4:23 / km
shoes: Inov8 X-Talon
Bray Head Hill run.
Started ok but very rapidly got very tired. Was suffering a lot coming to the first summit. Try to get some rest on the downhill bit but the climb to the second top just seemed to keep on going and I was not going anywhere fast. Eventually got there and staggered down the first steep bit. Hung on back to the next top, only one guy got past me but I was suffering. Couldn't see either, glasses were getting foggy and sweaty.
Eventually got to the last downhill and passed out about 15 people here. They were all going so slowly. Passed Mike Long just before the gate so had to push the finish to keep him behind.
Tough but good. Felt the gym this morning (+ JK + EOC i suspect).
Started ok but very rapidly got very tired. Was suffering a lot coming to the first summit. Try to get some rest on the downhill bit but the climb to the second top just seemed to keep on going and I was not going anywhere fast. Eventually got there and staggered down the first steep bit. Hung on back to the next top, only one guy got past me but I was suffering. Couldn't see either, glasses were getting foggy and sweaty.
Eventually got to the last downhill and passed out about 15 people here. They were all going so slowly. Passed Mike Long just before the gate so had to push the finish to keep him behind.
Tough but good. Felt the gym this morning (+ JK + EOC i suspect).
Running (road) warm up/down 11:30 [2]
shoes: Inov8 X-Talon
Warm down with Colm, Cillin and a very happy Gina. She had a pretty good run and was happy to beat Ruth.
8 AM
Strength 27:53 [2]
20s plank with leg raises
45s side planks with rotations + leg lifts
60s air cycling
25x calf raises on step
20x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20x back ups
20x situps
2 x 30kg front lat pull downs
2 x 30kg back lat pull downs
Feeling pretty wrecked. Skipped one set of legs cause of hill run tonight.
45s side planks with rotations + leg lifts
60s air cycling
25x calf raises on step
20x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20x back ups
20x situps
2 x 30kg front lat pull downs
2 x 30kg back lat pull downs
Feeling pretty wrecked. Skipped one set of legs cause of hill run tonight.
Tuesday Apr 22, 2014 #
Cycling 30:00 [2]
shoes: Basso
Body feeling tired today.
Cycle out to Terenure to meet Ruth to look at some 1:15000 sample maps for IOC.
No I am not cheating, it is only the map sample that is available on the internet. The organisers are all over 40 and wanted a younger persons opinion on the readability.
Cycle out to Terenure to meet Ruth to look at some 1:15000 sample maps for IOC.
No I am not cheating, it is only the map sample that is available on the internet. The organisers are all over 40 and wanted a younger persons opinion on the readability.
Monday Apr 21, 2014 #
10 AM
Orienteering race 31:32 [5] *** 4.7 km (6:43 / km) +195m 5:33 / km
spiked:16/18c shoes: Inov8 X-Talon
JK Relay
Started well, with Jack M in the run out. I wished him luck, the nice guy that I am.
Died on the last loop, try as I might to hang on to William Gardner.
Put Colm out in 8th. He came back 10th. Pretty happy with 10th at JK in the Trophy. 5th next year is the plan.
Started well, with Jack M in the run out. I wished him luck, the nice guy that I am.
Died on the last loop, try as I might to hang on to William Gardner.
Put Colm out in 8th. He came back 10th. Pretty happy with 10th at JK in the Trophy. 5th next year is the plan.
Sunday Apr 20, 2014 #
10 AM
Running (road) warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon
To the start
11 AM
Orienteering race 1:15:59 [5] *** 17.0 km (4:28 / km) +390m 4:01 / km
spiked:27/31c shoes: Inov8 X-Talon
JK Long
Saturday Apr 19, 2014 #
10 AM
Running (road) warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Inov8 X-Talon
warm up to the start.
11 AM
Orienteering race 41:35 [5] ***
spiked:17/24c shoes: Inov8 X-Talon
JK Middle.
This was a race that started poorly, got a little better and then went even more badly.
Missed one by not paying attention to what I had told myself to do, go slowly to number 1! Was too high and headless chickened it for a while. 1:30 dropped.
Got it back together for 2,3,4. Missed the pit at 5 and dropped maybe 15s having to come back to it. Was good then until 9. Then it started to go worse.
Ran over the hill to 10, passing out a train of women but proceeded to miss the control and hit the wrong pit, though I was right of the control so turned left, had a sneaky look and saw the women punching my control. Damn another 15-20s. Then 11 I passed out the train again, thought I was going past the crag when I was going past the control, way overshot it , turned around to see the women punching the control again. This time more like 1 min dropped. Over the top of the hill, past the train again, except for Niamh who punched 12 just in front of me and then I ran on and got 13 14 and 15 cleanly. Only to make a complete mess of 16. Never saw the hill in front of it and just had awful direction from my attackpoint and wandered around to low for about 1:30. Fluked my way onto the control. Was pretty pissed at myself at this stage and then I dropped a further 30s on 18 by having no confidence whatsoever.
Oh yeah then I lost more time on 23, like 10s by deing dumb.
So yeah about 5:40 dropped. Pretty annoyed really. Could have had a decent run. Gives me a lot of work to do tomorrow.
This was a race that started poorly, got a little better and then went even more badly.
Missed one by not paying attention to what I had told myself to do, go slowly to number 1! Was too high and headless chickened it for a while. 1:30 dropped.
Got it back together for 2,3,4. Missed the pit at 5 and dropped maybe 15s having to come back to it. Was good then until 9. Then it started to go worse.
Ran over the hill to 10, passing out a train of women but proceeded to miss the control and hit the wrong pit, though I was right of the control so turned left, had a sneaky look and saw the women punching my control. Damn another 15-20s. Then 11 I passed out the train again, thought I was going past the crag when I was going past the control, way overshot it , turned around to see the women punching the control again. This time more like 1 min dropped. Over the top of the hill, past the train again, except for Niamh who punched 12 just in front of me and then I ran on and got 13 14 and 15 cleanly. Only to make a complete mess of 16. Never saw the hill in front of it and just had awful direction from my attackpoint and wandered around to low for about 1:30. Fluked my way onto the control. Was pretty pissed at myself at this stage and then I dropped a further 30s on 18 by having no confidence whatsoever.
Oh yeah then I lost more time on 23, like 10s by deing dumb.
So yeah about 5:40 dropped. Pretty annoyed really. Could have had a decent run. Gives me a lot of work to do tomorrow.
12 PM
Running (road) warm up/down 5:00 [2]
shoes: Inov8 X-Talon
warm down with Colm and Kev.
Friday Apr 18, 2014 #
Event: JK 2014
1 PM
Running (road) 10:00 [2]
shoes: Inov8 X-Talon
warm up before the sprint
Orienteering race 18:39 [3] *** 3.0 km (6:13 / km) +65m 5:37 / km
spiked:22/23c shoes: Inov8 X-Talon
JK Sprint.
Took it easy as had a tough week last week so not fully recovered. The start was nice in the gardeny thingy and then in around the buildings. Managed to end up in some olive green by hopping a fence into an area where there was no fence marked the way I got into it. Had to backtrack.
The bit in the park was boring enough for someone going slow.
Legs felt decent actually so looking forward to the rest of the weekend.
Took it easy as had a tough week last week so not fully recovered. The start was nice in the gardeny thingy and then in around the buildings. Managed to end up in some olive green by hopping a fence into an area where there was no fence marked the way I got into it. Had to backtrack.
The bit in the park was boring enough for someone going slow.
Legs felt decent actually so looking forward to the rest of the weekend.
2 PM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
Jog with Colm M and Jack and then a little more.
Monday Apr 14, 2014 #
Note
Relay teams selected.
Team one is: Nick Josh and Conor. No order yet.
Makes sense, I will not be fast enough for this area.
I'll do the long so. Glad I got that energy gel today :)
Team one is: Nick Josh and Conor. No order yet.
Makes sense, I will not be fast enough for this area.
I'll do the long so. Glad I got that energy gel today :)
8 AM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
warm up. Just about to enter the start box and conor runs up with some pieces of paper. Last minute information about the race, have to use the crossing points. Thanks!
9 AM
Orienteering race 49:22 [5] ***
spiked:20/22c shoes: Inov8 X-Talon
EOC Middle A Final
Well I got to run an A final.
Felt good starting. I had suffered at the end of the quali so I didn't go out as hard today. Plan was to try and keep the oing clean. Mostly did that. Slipped up on 6 and 16, dropping about 30s on each. Also probably took the wrong route choice to 5 which was maybe 15-20s.
Otherwise I felt good and was clean. Felt like I was moving well through the forest (i say forest, it was really open and fast). Probably a bit slow on the hills. Very dissapointed with the time considering howi felt I was going in the terrain. Don't think I could have gone a whole lot faster really. Clearly didn't have the speed that was necessary for the area.
Will decide whether to run the long final tomorrow depending on the relay. If I'm on the relay team I'll need every ounce of speed I can muster so it'll be an easy day tomorrow.
Well I got to run an A final.
Felt good starting. I had suffered at the end of the quali so I didn't go out as hard today. Plan was to try and keep the oing clean. Mostly did that. Slipped up on 6 and 16, dropping about 30s on each. Also probably took the wrong route choice to 5 which was maybe 15-20s.
Otherwise I felt good and was clean. Felt like I was moving well through the forest (i say forest, it was really open and fast). Probably a bit slow on the hills. Very dissapointed with the time considering howi felt I was going in the terrain. Don't think I could have gone a whole lot faster really. Clearly didn't have the speed that was necessary for the area.
Will decide whether to run the long final tomorrow depending on the relay. If I'm on the relay team I'll need every ounce of speed I can muster so it'll be an easy day tomorrow.
10 AM
Running (road) 10:00 [2]
shoes: Inov8 X-Talon
Jog around with josh.
Sunday Apr 13, 2014 #
10 AM
O-training 25:00 [2]
shoes: Inov8 X-Talon
EOC MIddle Final model.
GPS'd this. Will upload when home.
Easy jog around this. So open and fast. Map a bit vague in places but mostly kinda nice contoury stuff. Enjoyable though not suited to my strengths.
GPS'd this. Will upload when home.
Easy jog around this. So open and fast. Map a bit vague in places but mostly kinda nice contoury stuff. Enjoyable though not suited to my strengths.
Saturday Apr 12, 2014 #
Orienteering race 18:45 [5]
shoes: Inov8 X-Talon
EOC Sprint Quali - Heat 1
This was a fun sprint. Really nice area. I ran it hard enough and felt good through the first 5 controls. Down the spiral staircase to 6. Still running strongly I felt up until 9 (I was there before it was moved). Then there was uphill. This hurt.
Looking at Winsplits I was 34th at 9 and then immediately dropped to 37th once there was hill. Need to do a lot more hill work.
This was a fun sprint. Really nice area. I ran it hard enough and felt good through the first 5 controls. Down the spiral staircase to 6. Still running strongly I felt up until 9 (I was there before it was moved). Then there was uphill. This hurt.
Looking at Winsplits I was 34th at 9 and then immediately dropped to 37th once there was hill. Need to do a lot more hill work.
9 AM
Running (road) warm up/down 15:00 [2]
shoes: Inov8 X-Talon
Warm up before the sprint.
10 AM
Orienteering 10:00 [2]
shoes: Inov8 X-Talon
Jog on the beach with Josh and then Shea. Went for a dip in the sea then.
Friday Apr 11, 2014 #
Note
Results with splits form today.
Looks closer to 1:30 on 3.
Route choice to 4 maybe 1 min lost.
6 again more than i thought, maybe 40s.
Other route choices look like they were ok.
Looks closer to 1:30 on 3.
Route choice to 4 maybe 1 min lost.
6 again more than i thought, maybe 40s.
Other route choices look like they were ok.
10 AM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
Warm up.
Orienteering race 1:25:18 [4] *** 11.2 km (7:37 / km) +275m 6:47 / km
spiked:22/23c shoes: Inov8 X-Talon
EOC Long Quali
Had a much better idea of what i needed to do today, take it handy at the start. I did that and went straight to number 1. I then decided I should never go straight again. Out to the road to the right for 2 and cut across the open again, through some hashing, yes definitely don't go straight.
3 , went around, as much path as possilbe to the left. Got the the contol spking it perfectly, swede comes through it in the opposite direction. look at the descriptions, not the right code. Run up the hill thinking what is going on. Read my code again, nope it was the right one. Probably lost nearly a minute here. Really poor.
Nice long leg to 4, well I say nice. I ended up going right, not so much by choice but more by not being right on my compass bearing at the start. I think left might have been better. Executed it ok anyway and kept running, control was easy in the end. 5 was simple, didn't concentrate fully and went the wrong wqay around the bush ~10s dropped. For 6 i decided not to go to the road, again got it perfectly, only to read the wrong code. I was quicker about it this time but still probably dropped 20s. Went for a drink on the way to 7 and to the right of the line. I couldn't see a way in from the left. Was still running ok and was happy enough at this stage. Easy control.
8 was a road leg and here i felt a bit rough. Had a jelly and felt a bit better did some planning ahead. Swa that I had done the hard bit. Missed the control then because the terrain was awful and I couldn't find a way into it. If I had gone around more i would have saved maybe 10-20s. Not sure it was my fault.
Was on the edge going to 9 and somewhat confused as to where I was going, but kept close to my compass bearing, ignored the unmarked house and got to the fence. Simple from there, run along the roads.
Plan for 10 was to climb up to the top and run on the track, never climbed enough and was on the lower track and then ran around the hill. Still got it fine.
Out to the road for 11 and from here the course involved a lot of running. Was still feeling alright but the drinks stations did not suit my course and i bisected them perfectly going to 13. Planned to go right around for 17 and have my gel.
13,14,15,16 were all good, still running along covering the ground at least. Then had my gel going to 17 and was like woo.
The finish to the course was pretty easy really looking back at it. Was not looking forward to the last bit in the open, but it didn't seem as bad as yesterday.
Overall much happier with today. Again though i think race practice would have prevented 1:30 of mistakes with my control descriptions. Route choice to 4 may not have been the best and this was the fault of not planning ahead. Needed to do 72 to qualify and how to do that is run faster. Easy.
Had a much better idea of what i needed to do today, take it handy at the start. I did that and went straight to number 1. I then decided I should never go straight again. Out to the road to the right for 2 and cut across the open again, through some hashing, yes definitely don't go straight.
3 , went around, as much path as possilbe to the left. Got the the contol spking it perfectly, swede comes through it in the opposite direction. look at the descriptions, not the right code. Run up the hill thinking what is going on. Read my code again, nope it was the right one. Probably lost nearly a minute here. Really poor.
Nice long leg to 4, well I say nice. I ended up going right, not so much by choice but more by not being right on my compass bearing at the start. I think left might have been better. Executed it ok anyway and kept running, control was easy in the end. 5 was simple, didn't concentrate fully and went the wrong wqay around the bush ~10s dropped. For 6 i decided not to go to the road, again got it perfectly, only to read the wrong code. I was quicker about it this time but still probably dropped 20s. Went for a drink on the way to 7 and to the right of the line. I couldn't see a way in from the left. Was still running ok and was happy enough at this stage. Easy control.
8 was a road leg and here i felt a bit rough. Had a jelly and felt a bit better did some planning ahead. Swa that I had done the hard bit. Missed the control then because the terrain was awful and I couldn't find a way into it. If I had gone around more i would have saved maybe 10-20s. Not sure it was my fault.
Was on the edge going to 9 and somewhat confused as to where I was going, but kept close to my compass bearing, ignored the unmarked house and got to the fence. Simple from there, run along the roads.
Plan for 10 was to climb up to the top and run on the track, never climbed enough and was on the lower track and then ran around the hill. Still got it fine.
Out to the road for 11 and from here the course involved a lot of running. Was still feeling alright but the drinks stations did not suit my course and i bisected them perfectly going to 13. Planned to go right around for 17 and have my gel.
13,14,15,16 were all good, still running along covering the ground at least. Then had my gel going to 17 and was like woo.
The finish to the course was pretty easy really looking back at it. Was not looking forward to the last bit in the open, but it didn't seem as bad as yesterday.
Overall much happier with today. Again though i think race practice would have prevented 1:30 of mistakes with my control descriptions. Route choice to 4 may not have been the best and this was the fault of not planning ahead. Needed to do 72 to qualify and how to do that is run faster. Easy.
12 PM
Orienteering 10:00 [2]
shoes: Inov8 X-Talon
Warm down with Josh and Nick. Not feeling too bad really.
Thursday Apr 10, 2014 #
Note
Spent the afternoon being very tired. Was in the pool for a while doing a bit of ice bathing. Nice!
10 AM
Running (road) 10:00 [2]
shoes: Inov8 X-Talon
warm up
Orienteering race 36:45 [5] *** 5.6 km (6:34 / km)
22c shoes: Inov8 X-Talon
EOC Middle quali.
Was feeling alright at the start and probably went out a bit hard. Veered slightly to the right for no. 1 and hit the other heat control. Then went to mine. ~20s lost.
Got the head in the game then and was fine for the next while. Going up the hill to number 3 i was already starting to feel tired though and tried to keep on pushing. 4 was fine. 5 was more climb and now I was really feeling tired. Ran around the wrong side of the bush, ~20s dropped again and rollier came past me.
For 6 i just didn't see it, got into the circle and could see the feature but the control was behind a tree. Again time lost, ~30s. legs were pretty gone now, the terrain was rough underfoot and i just tried to keep moving up to 7 and 8. 9 was a little relief of downhill and the up and over again to 10. Walked a little here. Spiked the control though.
11 was a silly control, on top of a hill, really easy and it was just suffering through the slightly sandy ground. 12 was easy again.
13 i decided to go out to the open and it was rough. Really sandy path up and down a valley reduced to a walk again. Came out of 13 and saw a control already, seemed to be too early and was going to run past it but decided i better check the code as I could see the tape of the taped route. It was mine (there was a protest about this one being in the wrong place).
The taped route was horrible, down and up a valley on a very sandy path again. Absolutely killed my legs of any energy they had left. The last loop in the open was then pretty easy but I was not moving very fast.
Overall not that happy. Could have taken it easier and had more energy left at then end. Also 3 misses totalling almost 1:10, possibly more. Have to be cleaner. I really noticed the lace of race practice.
Was feeling alright at the start and probably went out a bit hard. Veered slightly to the right for no. 1 and hit the other heat control. Then went to mine. ~20s lost.
Got the head in the game then and was fine for the next while. Going up the hill to number 3 i was already starting to feel tired though and tried to keep on pushing. 4 was fine. 5 was more climb and now I was really feeling tired. Ran around the wrong side of the bush, ~20s dropped again and rollier came past me.
For 6 i just didn't see it, got into the circle and could see the feature but the control was behind a tree. Again time lost, ~30s. legs were pretty gone now, the terrain was rough underfoot and i just tried to keep moving up to 7 and 8. 9 was a little relief of downhill and the up and over again to 10. Walked a little here. Spiked the control though.
11 was a silly control, on top of a hill, really easy and it was just suffering through the slightly sandy ground. 12 was easy again.
13 i decided to go out to the open and it was rough. Really sandy path up and down a valley reduced to a walk again. Came out of 13 and saw a control already, seemed to be too early and was going to run past it but decided i better check the code as I could see the tape of the taped route. It was mine (there was a protest about this one being in the wrong place).
The taped route was horrible, down and up a valley on a very sandy path again. Absolutely killed my legs of any energy they had left. The last loop in the open was then pretty easy but I was not moving very fast.
Overall not that happy. Could have taken it easier and had more energy left at then end. Also 3 misses totalling almost 1:10, possibly more. Have to be cleaner. I really noticed the lace of race practice.
11 AM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
warm down with josh and charlotte.
Trying to make sure the legs are ok for tomorrow.
Trying to make sure the legs are ok for tomorrow.
Sunday Apr 6, 2014 #
1 PM
Running (road) warm up/down 8:27 0.85 km (9:57 / km) +32m 8:22 / km
ahr:122 max:148 shoes: Inov8 X-Talon
Orienteering race 1:32:41 10.65 km (8:42 / km) +552m 6:55 / km
ahr:164 max:177 shoes: Inov8 X-Talon
Running (road) warm up/down 1:41 0.3 km (5:40 / km)
ahr:127 max:135 shoes: Inov8 X-Talon
Thursday Apr 3, 2014 #
6 PM
Running (road) 15:16 2.73 km (5:36 / km) +46m 5:10 / km
ahr:137 max:159 shoes: Inov8 X-Talon
Warm up to the Kyber Pass. Everyone bailed on hills today. One had diarrhea and the other was drunk. Poor training partners.
Running (road) 31:30 5.45 km (5:47 / km) +63m 5:28 / km
ahr:132 max:172 shoes: Inov8 X-Talon
4x 900m hills + 4x 100m hills
I did these too fast this week and I wasn't feeling too strong so I though I'd do the first in 4:00. Bit faster than that but kept it up decently. Glad i did the last one though it was tough at the time.
3:53
3:49
3:51
3:57
I did these too fast this week and I wasn't feeling too strong so I though I'd do the first in 4:00. Bit faster than that but kept it up decently. Glad i did the last one though it was tough at the time.
3:53
3:49
3:51
3:57
Running (road) 15:19 2.74 km (5:35 / km) +18m 5:25 / km
ahr:142 max:155 shoes: Inov8 X-Talon
Warm down home. Forgot to start the watch so this is just copied from last week!
Wednesday Apr 2, 2014 #
Strength 39:29 [2]
70s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
30x calf raises on step
30x side leg raises each side - actually did these properly and slowly
15x push ups
15x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
30x back ups
20x situps
5 x 25kg assisted pull ups
3 x 25kg assisted chin up holds
45s side planks with rotations + leg lifts
60s air cycling
30x calf raises on step
30x side leg raises each side - actually did these properly and slowly
15x push ups
15x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
30x back ups
20x situps
5 x 25kg assisted pull ups
3 x 25kg assisted chin up holds
Note
Had to being the car for the NCT today.
It passed! woop woop.
It passed! woop woop.
Tuesday Apr 1, 2014 #
6 PM
Running (road) intervals 13:07 2.32 km (5:39 / km) +12m 5:30 / km
ahr:149 max:160 shoes: Asics Gel 1170
warm up to the Polo pitch
Running (road) warm up/down 25:26 4.32 km (5:54 / km) +5m 5:52 / km
ahr:130 max:164 shoes: Asics Gel 1170
15x~ 200m with 1min rest
Basically I decided on a session that I would actually do and enjoy. It was fun. Distance was from my garmin so the actual ground covered was not consistent and hence the times were variable.
Basically I decided on a session that I would actually do and enjoy. It was fun. Distance was from my garmin so the actual ground covered was not consistent and hence the times were variable.
Running (road) 13:03 2.61 km (5:00 / km) +2m 4:59 / km
ahr:136 max:155 shoes: Asics Gel 1170
jog home