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Training Log Archive: roar

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  Running (road)14 6:13:20 42.83(8:43) 68.92(5:25) 61595.2
  Rock Climbing5 6:00:0036.0
  Strength8 4:18:2551.7
  Orienteering7 4:13:28 27.32(9:17) 43.97(5:46) 66541 /50c82%82.6
  Hill Walk1 2:59:44 3.55(50:41) 5.71(31:30) 60618.0
  O-training2 2:39:00 8.96(17:44) 14.43(11:01) 57621.3
  Running (off-road)1 1:05:57 7.48(8:49) 12.04(5:29) 38819.8
  Total31 27:29:54 90.14 145.06 285041 /50c82%324.5
  [1-5]31 25:57:15
averages - sleep:7.5

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Monday Mar 31, 2014 #

Note
slept:8.0

Felt ill and very tired this morning so I gave the gym a miss. Had even gone to bed nice and early but didn't go asleep for ages.

Note

Not busy in work today so...

Well the winter training was pretty poor. Slight improvement and I've been dragging in the dust behind the bandwagon in the last few weeks.

The big positive id that I have really improved on the strength work. I'm at 10 hours this year and my most in any year ever is 14 apparently. I have been trying to keep that up as I think it is really important if I want to stay uninjured, since that is what has really held me back in the last two years.

Plan now is basically to get through EOC as best as I can and then get some more structure on my training before IOC and the WOC selection races in Italy.

Have started by organising some people to do hills in the Phoenix Park on Thursday. That'll be a good start. Then i'll go join a running club for Tuesday intervals. Howth Wednesdays is now a big thing with the daylight (but not this week because I have my NCT) and then the hillruns will start up.
6 PM

Running (road) warm up/down 29:52 intensity: (50 @0) + (6:24 @1) + (9:41 @2) + (12:57 @3) 5.41 km (5:31 / km) +38m 5:20 / km
ahr:133 max:161 shoes: Asics Gel 1170

Easy run in the park

Sunday Mar 30, 2014 #

Event: Pine Forest, Leinster League 4
 
12 PM

Running (road) warm up/down 3:57 intensity: (2:02 @0) + (1:55 @1) 0.42 km (9:26 / km) +39m 6:26 / km
ahr:110 max:131 slept:7.0 shoes: VJ Falcon

Feeling heavy. Not enough sleep.

Orienteering 1:13:56 intensity: (18:37 @1) + (42:43 @2) + (10:33 @3) + (2:03 @4) 9.78 km (7:33 / km) +387m 6:19 / km
ahr:124 max:167 spiked:13/20c shoes: VJ Falcon

Pretty poor today. Was feeling very tired and generally not that up for oing. Found it hard to keep pushing. technique was quite poor in places too.

"Felt like day 5 of Swedish O-Ringen" is how the sensation was put. Describes it accurately.

Brown - Splits

Friday Mar 28, 2014 #

7 PM

Rock Climbing 1:00:00 [1]

New blacks this week. Managed two of them.
Some time I will actually record my HR and how long I actually spend doing things.

Thursday Mar 27, 2014 #

6 PM

Running (road) 13:34 intensity: (18 @0) + (4 @1) + (4:21 @2) + (8:49 @3) + (2 @4) 2.77 km (4:54 / km) +33m 4:37 / km
ahr:150 max:163 shoes: Inov8 X-Talon

Running (road) hills 21:17 intensity: (5 @0) + (1:31 @1) + (4:29 @2) + (4:35 @3) + (10:37 @4) 4.05 km (5:16 / km) +44m 4:59 / km
ahr:158 max:177 shoes: Inov8 X-Talon

3x hills loop (3x 900m, 3x100m ) in the Munich hills. Had intended to do 4 but did the first too fast. kept up the speed and only did 3:
3:47
3:47
3:54

Running (road) 15:19 intensity: (26 @0) + (1:43 @1) + (9:56 @2) + (3:14 @3) 2.74 km (5:36 / km) +18m 5:25 / km
ahr:142 max:155 shoes: Inov8 X-Talon

Wednesday Mar 26, 2014 #

Strength 30:48 [2]

60s 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
11x 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
10x situps

7 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
6 PM

Running (road) 1:08:28 intensity: (21 @0) + (1:15 @1) + (6:50 @2) + (57:47 @3) + (2:15 @4) 13.93 km (4:55 / km) +105m 4:44 / km
ahr:155 max:165 shoes: Inov8 X-Talon

Lap. of the park. Nice out again.
Also bright which is great.

Monday Mar 24, 2014 #

8 AM

Strength 32:28 [2]

90s plank with leg + arm raises (for first 60)
45s side planks with rotations + leg lifts
60s air cycling
35x calf raises
30x side leg raises each side - actually did these properly and slowly
10x push ups
12x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
45s one leg lifts - had some pain over the weekend so took it a little easy
20x back ups
30x situps

7 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
6 PM

Running (road) 37:59 intensity: (2:46 @1) + (21:02 @2) + (14:11 @3) 7.3 km (5:12 / km) +68m 4:58 / km
ahr:145 max:162 shoes: Asics Gel 1170

Easy run in the park. Pretty windy out. Nice though

Sunday Mar 23, 2014 #

Event: Leinster Spring Cup, Bull Island
 
12 PM

Running (road) warm up/down 4:47 intensity: (31 @0) + (45 @1) + (3:31 @2) 0.81 km (5:52 / km) +1m 5:50 / km
ahr:135 max:148 shoes: VJ Falcon

Orienteering 1:05:09 intensity: (35 @0) + (22 @1) + (45 @2) + (14:53 @3) + (48:34 @4) 12.72 km (5:07 / km) +3m 5:07 / km
ahr:167 max:179 spiked:28/30c shoes: VJ Falcon

Bull Island Spring cup.

Was pretty easy really. Mostly head down and read, or head up and run I guess so you saw the control. Still managed to mess up two of them by going just that little too hard and dropped about 3 minutes. Pretty dissappointed about that.

Competitor Name: Ruairi Short
Course Name: Brown

1. (1:59, +0:08) (1:59, +0:08)

2. (2:36, +0:17) (4:35, +0:25)

3. (1:46, +0:08) (6:21, +0:32)

4. (2:18, +0:19) (8:39, +0:51)

5. (3:42, +0:36) (12:21, +1:21)

6. (4:04, +0:25) (16:25, +1:43)

7. (1:53, +0:21) (18:18, +2:04)

8. (1:34, +0:06) (19:52, +2:10)

9. (2:17, +0:10) (22:09, +1:49)

10. (2:32, +0:18) (24:41, +1:48)

11. (0:39, -0:02) (25:20, +1:45)

12. (1:59, -0:01) (27:19, +1:42)

13. (0:49, +0:04) (28:08, +1:41)

14. (1:10, +0:05) (29:18, +1:27)

15. (1:45, +0:14) (31:03, +1:38)

16. (0:52, +0:08) (31:55, +1:39)

17. (0:52, +0:06) (32:47, +1:42)

18. (2:46, +1:12) (35:33, +2:53) being dumb, came right of the control on the path and then turned right. Just not paying attention

19. (3:24, +0:11) (38:57, +2:54)

20. (1:52, +0:11) (40:49, +2:59)

21. (2:39, -0:03) (43:28, +2:53)

22. (3:17, +0:22) (46:45, +3:04)

23. (1:17, +0:05) (48:02, +3:05)

24. (2:27, +0:11) (50:29, +3:02)

25. (3:26, +2:05) (53:55, +5:04) dumber. Read all the bushes wrong and ran around like a headless chicken.

26. (2:31, +0:32) (56:26, +5:22) was suffering in the terrain at this stage and found it tough to keep up the speed

27. (2:08, +0:08) (58:34, +5:14)

28. (2:35, +0:18) (61:09, +5:13)

29. (1:09, +0:07) (62:18, +5:16)

30. (2:12, +0:04) (64:30, +5:17)

31. (0:34, +0:03) (65:04, +5:16)

Running (road) warm up/down 16:46 intensity: (15:40 @2) + (1:06 @3) 2.84 km (5:55 / km)
ahr:108 max:158 shoes: VJ Falcon

Friday Mar 21, 2014 #

8 AM

Strength 31:19 [2]

60s plank with leg + arm raises
25s side planks with rotations + leg lifts - side was sore
60s air cycling
25x calf raises on step
30x side leg raises each side - actually did these properly and slowly
10x push ups
10x one leg bridge on gym ball
1x20 20kg squats
1x20 20kg lunges
1x10 one legged squats
60s one leg lifts
20x back ups
20x situps

2 x 25kg assisted pull ups
3 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
5 x 20kg bench press
7 PM

Rock Climbing 1:00:00 [1]

Thursday Mar 20, 2014 #

Note
(rest day)

So I left work quite early to go to Howth yesterday. Since it's only a 4 day week I'm going to be struggling to get my hours in. Thus very long day at work today and tired when I got home so had a rest.

Wednesday Mar 19, 2014 #

Strength 37:09 [2]
shoes: Asics Gel 1170

70s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
35x calf raises
40x side leg raises each side - actually did these properly and slowly
10x push ups
10x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
20x back ups
30x situps

4 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
5 x 30kg assisted dips
4 PM

Running (road) warm up/down 3:57 [1] 0.8 km (4:55 / km) +5m 4:46 / km

Running (off-road) 1:05:57 [3] 12.04 km (5:29 / km) +388m 4:43 / km

Very lovely run on Howth. Sun shining and a bit of wind. T-shirt running. Will be doing this more.

Running (road) warm up/down 4:04 [1] 0.68 km (6:01 / km) +4m 5:51 / km

Tuesday Mar 18, 2014 #

6 PM

Running (road) 36:45 intensity: (1:10 @0) + (1:28 @1) + (12:19 @2) + (21:48 @3) 6.92 km (5:19 / km) +50m 5:08 / km
ahr:148 max:161

Monday Mar 17, 2014 #

Rock Climbing 1:30:00 [1]

Did my first black today! woop woop.
Tired though
11 AM

Orienteering race 15:07 intensity: (2:04 @0) + (4 @1) + (20 @2) + (2:36 @3) + (10:03 @4) 2.92 km (5:10 / km) +31m 4:54 / km
ahr:167 max:180

Sunday Mar 16, 2014 #

9 AM

Running (road) warm up/down 9:21 [2] 1.3 km (7:10 / km) +8m 6:57 / km
ahr:94 max:149

Orienteering race 20:10 intensity: (1:31 @0) + (1:07 @1) + (3:33 @2) + (5:54 @3) + (8:05 @4) 4.19 km (4:49 / km) +41m 4:35 / km
ahr:153 max:177

Running (road) warm up/down 6:11 intensity: (2:30 @0) + (2:56 @1) + (45 @2) 0.87 km (7:07 / km) +17m 6:29 / km
ahr:122 max:138

Orienteering race 13:11 intensity: (3:25 @0) + (44 @1) + (1:23 @2) + (5:34 @3) + (2:05 @4) 2.86 km (4:37 / km) +42m 4:18 / km
ahr:149 max:181

3 PM

Running (road) warm up/down 11:16 intensity: (4:42 @0) + (1:58 @1) + (4:07 @2) + (29 @3) 1.1 km (10:14 / km) +4m 10:03 / km
ahr:117 max:160

Orienteering race 13:57 intensity: (5:06 @0) + (15 @1) + (15 @2) + (59 @3) + (7:22 @4) 3.07 km (4:33 / km) +5m 4:31 / km
ahr:172 max:181

Saturday Mar 15, 2014 #

Event: St. Patrick's Weekend Sprint/Middle
 
2 PM

Running (road) warm up/down 4:25 intensity: (1:37 @0) + (1:45 @1) + (1:03 @2) 0.74 km (5:57 / km) +31m 4:55 / km
ahr:117 max:139

Orienteering race 35:01 intensity: (9:27 @0) + (3:12 @1) + (5:49 @2) + (7:38 @3) + (8:55 @4) 4.81 km (7:16 / km) +145m 6:19 / km
ahr:160 max:206

Running (road) warm up/down 1:46 intensity: (3 @0) + (50 @3) + (53 @4) 0.31 km (5:41 / km)
ahr:162 max:181

Friday Mar 14, 2014 #

8 AM

Strength 36:29 [2]

60s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
25x calf raises on step
30x side leg raises each side - actually did these properly and slowly
13x push ups
10x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20xback ups
30x situps
13x 40kg lat pull downs
some pull ups - wasn't really counting

Thursday Mar 13, 2014 #

7 PM

Rock Climbing 1:00:00 [1]

Now just have the beginning of a cold.

tried a black and failed. Nearly there though I reckon

Wednesday Mar 12, 2014 #

Note

very not up to date with adding training.
On top of that am feeling very ill, being quite feverish.
Skipped gym this morning as a result and will not go to Howth as planned. Try and get a good sleep and hopefully be a bit better tomorrow.

Monday Mar 10, 2014 #

8 AM

Strength 30:00 [2]

60s plank with leg raises
45s side planks with rotations
60s air cycling
35x calf raises
50x side leg raises each side
10x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20xback ups
6 PM

Running (road) 44:40 intensity: (7 @0) + (1 @1) + (2:04 @2) + (27:28 @3) + (15:00 @4) 8.79 km (5:05 / km) +51m 4:56 / km
ahr:159 max:172

Sunday Mar 9, 2014 #

1 PM

Hill Walk 2:59:44 [1] 5.71 km (31:30 / km) +606m 20:34 / km

Friday Mar 7, 2014 #

8 AM

Strength 30:00 [2]

60s plank with leg raises
45s side planks with rotations
60s air cycling
35x calf raises
50x side leg raises each side
10x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20xback ups
7 PM

Rock Climbing 1:30:00 [1]

Wednesday Mar 5, 2014 #

Note

OpenAcc course today. Got out for a run in the evening though. Lovely area. I'll upload it probably on Friday as I'm home late on Thurs.
5 PM

Running (road) 36:15 [2] 6.63 km (5:28 / km) +98m 5:06 / km

Tuesday Mar 4, 2014 #

Note

Today I go to Paris...

Monday Mar 3, 2014 #

Note

Mess of a morning. Was trying to fix my punctures, 3 bust tubes on my floor. Fixed it. Put tube in tyre, pumped it up with Gina watching me. Just finished, look up to check pressure, huge bulge of tube poking out through slit in tyre. too late to do anything when *bang* it pops right in my face. Had to walk to the gym and work then. Ended up being 4 mins late for work!
8 AM

Strength 30:12 [2]
slept:7.5

60s plank with leg raises
45s side planks with rotations
60s air cycling
35x calf raises
50x side leg raises each side
10x push ups
10x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
20xback ups
7x 30kg assisted pullups

Sunday Mar 2, 2014 #

10 AM

O-training 1:15:49 [2] 8.91 km (8:31 / km) +317m 7:14 / km
shoes: Inov8 X-Talon

Saturday Mar 1, 2014 #

10 AM

O-training 1:23:11 intensity: (44:33 @0) + (22:49 @1) + (9:47 @2) + (5:47 @3) + (15 @4) 5.52 km (15:04 / km) +259m 12:12 / km
ahr:114 max:166 shoes: Inov8 X-Talon

3 PM

Running (road) warm up/down 2:41 intensity: (55 @0) + (30 @1) + (30 @2) + (46 @3) 0.51 km (5:18 / km) +1m 5:15 / km
ahr:126 max:155 shoes: Inov8 X-Talon

Orienteering race 16:57 intensity: (10:21 @0) + (2:29 @1) + (11 @2) + (31 @3) + (3:25 @4) 3.61 km (4:41 / km) +11m 4:37 / km
ahr:115 max:176 shoes: Inov8 X-Talon

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