Training Log Archive: roarIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
7 PM
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Climbing. Last day of the competition wall so I focused on doing some of those. Got tired quick enough really but did manage a few I had originally thought I wouldn't.
Should maybe log the cycling to climbing since it is a bit longer and I tend to do it pretty hard.
Should maybe log the cycling to climbing since it is a bit longer and I tend to do it pretty hard.
Sunday Jun 29, 2014 #
Note
Up late last night. Then today went to Doolin cave and relaxed a bit. Then came home.
Saturday Jun 28, 2014 #
Note
Out on Inis Oirr today with Kyle and the lads. Spent much time walking around in the sun and got a little burned. Nice day though.
Thursday Jun 26, 2014 #
Note
slept:8.0 (rest day)
Feel so rested today. Woo! Had a bit of a lie in.
Legs still a bit DOMSy but a bit of a stretch today should sort them out I hope. Ankle a small bit sore. Have gone over on them a few times gently recently. Have to take more care to make sure they are strong.
Going to Doolin and the Aran islands at the weekend so we'll see how that works out with training. I think Saturday will be on bikes around one of the islands so not too bad.
Have an all day meeting tomorrow so I will miss my evening run probably. Will still get gym in the morning though.
Legs still a bit DOMSy but a bit of a stretch today should sort them out I hope. Ankle a small bit sore. Have gone over on them a few times gently recently. Have to take more care to make sure they are strong.
Going to Doolin and the Aran islands at the weekend so we'll see how that works out with training. I think Saturday will be on bikes around one of the islands so not too bad.
Have an all day meeting tomorrow so I will miss my evening run probably. Will still get gym in the morning though.
Wednesday Jun 25, 2014 #
Note
slept:7.5
oh man my legs are seriously sore today.
7 PM
Running (road) warm up/down 12:19 1.98 km (6:13 / km) +42m 5:37 / km
ahr:131 max:149 shoes: Inov8 X-Talon
Jog with Conor up the track. Such stiff legs.
Running (off-road) race 53:33 9.77 km (5:29 / km) +352m 4:39 / km
ahr:172 max:182 shoes: Inov8 X-Talon
Started feeling ok. Very rapidly felt really really heavy. Kyle was just in front of me so I said I'd hang onto him but I couldn't manage it. Then Alison was beside me and I was feeling really crappy. Decided to just try and keep good posture and cruise as much as I could. Pulled myself up Boot hill and then was overtaken by 2 people in the short descent after!! Just couldn't make the legs move quickly, but I was recovering a bit. Then the Trooperstown climb came and this hurt like hell but I hung in there and kept running, mostly standing up. Only once or twice let my core collapse to fight through. Once I got the to the flat part I knew the torture as over and started to cruise again. This was tough. Passed out some people on the gentle descent off the top and some more on the steep bit but then I went over a little on my right ankle(!!!!!????!). I must be getting old or something to be getting all these injuries. Kept my position to the end then. Though I was suffering big time on the road with my legs feeling so heavy and stiff.
Worst result of the year, apart from when I was taking it easy. Felt so bad. Howvever I was 1 minute faster than the same route in Feb 2011, so that's good.
Worst result of the year, apart from when I was taking it easy. Felt so bad. Howvever I was 1 minute faster than the same route in Feb 2011, so that's good.
Running (road) warm up/down 7:59 1.14 km (6:59 / km) +28m 6:14 / km
ahr:135 max:149 shoes: Inov8 X-Talon
Straight in the river after the race. Then this cool down to try and get the legs to an acceptable position.
Tuesday Jun 24, 2014 #
6 PM
Running (road) warm up/down 15:19 2.67 km (5:44 / km) +2m 5:43 / km
ahr:137 max:169 shoes: Inov8 X-Talon
Jog around Ringsend with Alison and Conor.
Legs feeling pretty stiff.
Legs feeling pretty stiff.
Orienteering intervals 17:27 *** 3.72 km (4:41 / km) +2m 4:41 / km
ahr:177 max:188 spiked:18/18c shoes: Inov8 X-Talon
Dublin summer series no.1 in ringsend park.
There was a timed out road crossing twice so I did this like 3 long intervals and took a rest on the road crossing. Problem was I read it wrong and stopped early for the first one. Realised but still lost ~10s. Mostly fine otherwise apart from bad route to 6. Having no kites made it tricky.
There was a timed out road crossing twice so I did this like 3 long intervals and took a rest on the road crossing. Problem was I read it wrong and stopped early for the first one. Realised but still lost ~10s. Mostly fine otherwise apart from bad route to 6. Having no kites made it tricky.
Monday Jun 23, 2014 #
Note
Plan for the week:
Monday - gym + climbing
Tuesday - Orienteering in Ringsend park
Wednesday - Hill run Trooperstown
Thursday - rest
Friday - gym + intervals (sprintervals)
Saturday - long run
Sunday - tempo
Monday - gym + climbing
Tuesday - Orienteering in Ringsend park
Wednesday - Hill run Trooperstown
Thursday - rest
Friday - gym + intervals (sprintervals)
Saturday - long run
Sunday - tempo
8 AM
Strength 34:07 [2]
shoes: Asics Gel 1170
Finally back to the gym. Definitely weaker than when I stopped. Weight is about the same though.
60s plank
45s side plank
30x calf raises
30x side leg raises each sidey
13x push ups
2x10 one leg bridge on gym ball
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
60s one leg lifts
30x back ups
40x situps
5 x 35kg assisted pull ups
3 x 35kg assisted chin up holds
10 x 30kg back lat pull downs
10 x 30kg front lat pull downs
60s plank
45s side plank
30x calf raises
30x side leg raises each sidey
13x push ups
2x10 one leg bridge on gym ball
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
60s one leg lifts
30x back ups
40x situps
5 x 35kg assisted pull ups
3 x 35kg assisted chin up holds
10 x 30kg back lat pull downs
10 x 30kg front lat pull downs
7 PM
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Some bouldering. Got a few more of the competition walls.
Kinda reopened my cut a bit.
Kinda reopened my cut a bit.
Saturday Jun 21, 2014 #
2 PM
Hill Walk 1:16:54 [1] 4.46 km (17:15 / km) +450m 11:28 / km
shoes: Inov8 X-Talon
Up Mullaghcleevaun from Carraigshouk with Gina.
Lovely day out for a walk.
Gina hurt herself on the way down jumping over a peat hag so that was a good bit slower and I haven't logged it.
My ankle pretty much fixed, probably 98% now. Still a bad cut and some seepage so just need to be a bit careful of it.
Lovely day out for a walk.
Gina hurt herself on the way down jumping over a peat hag so that was a good bit slower and I haven't logged it.
My ankle pretty much fixed, probably 98% now. Still a bad cut and some seepage so just need to be a bit careful of it.
Thursday Jun 19, 2014 #
6 PM
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Bouldering in Gravity. There was a competition on so I went for it. Got one flash and one third go. Another I tried but never got. Have two weeks to go back and do some more.
Currently 4 points ahead of Gina which is what is important.
Currently 4 points ahead of Gina which is what is important.
Wednesday Jun 18, 2014 #
7 PM
Hill Walk 1:42:00 [1]
shoes: Asics Gel 1170
Walked the hill run route doing demarking. Nice to get my second helping in and I should be on for a t-shirt this year for the first time ever.
Absolutely lovely day out and I was very happy to be walking and having a look at the view. At least while moving there were no midges!
Absolutely lovely day out and I was very happy to be walking and having a look at the view. At least while moving there were no midges!
Tuesday Jun 17, 2014 #
7 PM
Cycling (road) 23:58 11.67 km (2:03 / km) +127m 1:57 / km
ahr:146 max:168 shoes: Basso
Quick cycle from Hollywood to see how the body was and check out the ankle. Seems to be mostly fine.
Monday Jun 16, 2014 #
Note
(injured)
Last day off I will take. Still sore to do some ankle movement so running is not a thing today. Can very nearly cycle, as in I can but cannot full power with left leg.
Note
Weekly Plan
Monday - rest
Tuesday - Oing Hollywood, will probably cycle when I go there.
Wednesday - Cycle at hill run
Thursday - gym + easy run
Friday - sprintervals/other intervals
Saturday - Carlingford (injury dependent)
Sunday - tempo
missing todays gym session but otherwise looks ok
Monday - rest
Tuesday - Oing Hollywood, will probably cycle when I go there.
Wednesday - Cycle at hill run
Thursday - gym + easy run
Friday - sprintervals/other intervals
Saturday - Carlingford (injury dependent)
Sunday - tempo
missing todays gym session but otherwise looks ok
Friday Jun 13, 2014 #
Note
(injured)
Made it to work today. Can walk pretty well for like 5-10 mins. Then it gets sore. I'm optimistic I'll be back to full capacity on Monday next week. Sunday would be nice, then I could Sprintervals but we shall see how it goes.
New Garmin came to work too so I can actually log my training with that as well. Should be very useful.
New Garmin came to work too so I can actually log my training with that as well. Should be very useful.
Thursday Jun 12, 2014 #
Note
(injured)
Still sitting at home. Went outside to the shop for the first time since Sunday. Can walk again at least. Did start to bleed again a little but seems to be ok really. Will go to work tomorrow.
Tuesday Jun 10, 2014 #
Note
(injured)
More lying at home today. Some cycling to watch and I'll see about making a plan for training.
Monday Jun 9, 2014 #
Note
(injured)
In the 3 times I ran at WOC, it was always in Heat C.
Strange.
Strange.
Sunday Jun 8, 2014 #
12 PM
Running (off-road) 53:50 [4] 5.05 km (10:40 / km) +770m 6:03 / km
shoes: Inov8 X-Talon
Fraughan Rock Glen IMRA race.
Time up Lugnaquilla. Was running pretty well I felt and was powering up the steeper bits. Had a kind of second wind up near the top and had a good pace on the flat plateau in the mist.
Time up Lugnaquilla. Was running pretty well I felt and was powering up the steeper bits. Had a kind of second wind up near the top and had a good pace on the flat plateau in the mist.
1 PM
Note
(injured)
Descent from Lug did not go so well...
Just coming off the plateau and onto the steeper section I slipped and landed on a rock. Pretty deep gash on my ankle which was pretty sore. Lay on the ground being very sore for a while and then tied my spare thermal around it and proceeded to hobble down the hill.
Made it down ok though it was pretty sore. Then got some first aid from the first aid officer (Roz). This led to the decision that I needed to go to hospital which she kindly drove me too and waited while I was seen to. Was pretty sore by the time we were in the hospital and fell asleep almost as soon as they gave me painkillers.
Didn't get stitches in the end, only tissue glue. Still have to keep my foot dry for 4-5 days and and little as possible walking in that time.
Just coming off the plateau and onto the steeper section I slipped and landed on a rock. Pretty deep gash on my ankle which was pretty sore. Lay on the ground being very sore for a while and then tied my spare thermal around it and proceeded to hobble down the hill.
Made it down ok though it was pretty sore. Then got some first aid from the first aid officer (Roz). This led to the decision that I needed to go to hospital which she kindly drove me too and waited while I was seen to. Was pretty sore by the time we were in the hospital and fell asleep almost as soon as they gave me painkillers.
Didn't get stitches in the end, only tissue glue. Still have to keep my foot dry for 4-5 days and and little as possible walking in that time.
Saturday Jun 7, 2014 #
Running (road) 32:03 [2] 6.13 km (5:14 / km)
Went for a run. Was going to go to the gym but it was really busy and I had forotten my towel so I just ran instead.
Strength 13:27 [2]
Some strength work
2x30s squats
20x push-ups
2x10 one leg bridges
2x30s front planks
25x side leg raises
30x sit ups
20x back ups
25x calf raises on step
2x30s squats
20x push-ups
2x10 one leg bridges
2x30s front planks
25x side leg raises
30x sit ups
20x back ups
25x calf raises on step
Friday Jun 6, 2014 #
6 PM
Cycling 18:00 [2]
shoes: Basso
Cycle out to DCU
7 PM
O-training intervals 32:09 [5]
shoes: Asics Gel 1170
Sprintervals in DCU. Planned by Regina. Only myseld and Eoin running them.
Good fun but I was off the back the whole time. Nice fast running and tough to read the map when trying to run that hard.
Good fun but I was off the back the whole time. Nice fast running and tough to read the map when trying to run that hard.
Thursday Jun 5, 2014 #
Note
(rest day)
Excellent logging of training here by me.
Have ordered a new GPS so at least that is happening.
Overall pretty dissapointed with WOC selection races. At the same time I really hadn't done enough training to justify having good runs and was still remembering how to do things when I was there. Lessons added to the lesson list.
Have ordered a new GPS so at least that is happening.
Overall pretty dissapointed with WOC selection races. At the same time I really hadn't done enough training to justify having good runs and was still remembering how to do things when I was there. Lessons added to the lesson list.
Note
Looked at the IMRA calendar today and there are a good few weekend ones coming up. I'll try get to all of them and that should keep me ticking over nicely.
WUOC selection criteria released today so I have to go about getting that sorted now too.
WUOC selection criteria released today so I have to go about getting that sorted now too.
Wednesday Jun 4, 2014 #
7 PM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
Warm up to the start and about the place before the hill run
Running (off-road) race 39:00 [4] 6.0 km (6:30 / km) +427m 4:48 / km
shoes: Inov8 X-Talon
Carrick Hill run.
Tried to just cruise up the path. Then hit the steep stuff. Was ok up the first bit made a few places and then settled into a rhythm. Then Kyle was beside me so I upped the pace and stuck with him. Had a it of toing and froing where I was ahead and he was ahead. Then near the top he got a bit a position or two and the path got narrow and rough. I was then two people behind him at the summit. Passed out him and the other guy in the few metres before the forest. Then there was no space to pass out the next guy until a tiny gap ion the trees that I somehow squeezed through.
Hit the road then and slogged for a while, turned up into single track through the billberries again and I was just behind one guy. Passed two early starters and then we were at then next top. Passed a load of people on this bit as they were all oing slowly down the path and I just went through the terrain. Got one more guy in the forest then. More slogging followed along a path beside the fire road and I was very slowly gaining on the next group in front of me. Didn't catch the back of that group until almost at the top of the last climb and one guy came past me at the same time. Then there was the descent. This was fast and I got a few more places, even had a little fall. Hit the road with one guy right behind me who immediately went past. I then hung on but there was no one near.
A really enjoyable race. Tough and technical with a decent amount of off track running! Happy with my run too, not too tired after the weekend.
Tried to just cruise up the path. Then hit the steep stuff. Was ok up the first bit made a few places and then settled into a rhythm. Then Kyle was beside me so I upped the pace and stuck with him. Had a it of toing and froing where I was ahead and he was ahead. Then near the top he got a bit a position or two and the path got narrow and rough. I was then two people behind him at the summit. Passed out him and the other guy in the few metres before the forest. Then there was no space to pass out the next guy until a tiny gap ion the trees that I somehow squeezed through.
Hit the road then and slogged for a while, turned up into single track through the billberries again and I was just behind one guy. Passed two early starters and then we were at then next top. Passed a load of people on this bit as they were all oing slowly down the path and I just went through the terrain. Got one more guy in the forest then. More slogging followed along a path beside the fire road and I was very slowly gaining on the next group in front of me. Didn't catch the back of that group until almost at the top of the last climb and one guy came past me at the same time. Then there was the descent. This was fast and I got a few more places, even had a little fall. Hit the road with one guy right behind me who immediately went past. I then hung on but there was no one near.
A really enjoyable race. Tough and technical with a decent amount of off track running! Happy with my run too, not too tired after the weekend.
8 PM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon
Jog back to the car
Tuesday Jun 3, 2014 #
O-training 40:00 [2] ****
shoes: VJ Falcon
Training in Platabek
Monday Jun 2, 2014 #
Orienteering 1:58:26 [4] *** 17.6 km (6:44 / km) +700m 5:37 / km
30c shoes: VJ Falcon
WOC Selection Long + WRE
This was very long. Lost time at the end due to getting tired. Much longer than I have run for this year really
This was very long. Lost time at the end due to getting tired. Much longer than I have run for this year really
Sunday Jun 1, 2014 #
Orienteering 51:44 [5] *** 5.8 km (8:55 / km) +195m 7:38 / km
23c shoes: VJ Falcon
WOC selection middle + WRE
Messed up number 1, dropping 2 mins. Never got back from it and was a little sloppy on a few legs. Just not precise enough and not fast enough
Messed up number 1, dropping 2 mins. Never got back from it and was a little sloppy on a few legs. Just not precise enough and not fast enough