Training Log Archive: roarIn the 31 days ending Oct 31, 2014:
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Friday Oct 31, 2014 #
Strength 48:53 [2]
shoes: Asics Gel 1170
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys
1x
30x 34kg front lat pull downs
4x pull ups drops
1x chin up drops
I should probably log these in the order that I do them. Meh
Note
Stretching/Rehab (+ Rolling) 20:00 [0]
Thursday Oct 30, 2014 #
Stretching/Rehab (+ rolling) 26:00 [0]
Running (road) warm up/down 13:33 2.1 km (6:27 / km) +1m 6:26 / km
ahr:114 max:131 shoes: Asics Gel 1170
Running (road) tempo 23:57 5.09 km (4:42 / km) +1m 4:42 / km
ahr:160 max:170 shoes: Asics Gel 1170
Small but slower than last week but nothing to be worried about. Much windier and warmer. Also slightly different course meant tighter bends.
First day in ages that I didn't really feel like going training beforehand but I was grand once I got out.
6:53, 6:48, 6:44
Running (road) warm up/down 11:14 2.07 km (5:26 / km) +3m 5:24 / km
ahr:143 max:170 shoes: Asics Gel 1170
Wednesday Oct 29, 2014 #
Running (off-road) long 1:38:22 [2] 15.1 km (6:31 / km)
shoes: Inov8 X-Talon
Tuesday Oct 28, 2014 #
Note
Did less than half the amount of strength work of September so I have to watch that. Was impacted by RTC week but I should still be doing it. Calves were a bit tight agfter Waterford so should start doing some more rolling.
I think I should have a slightly easier week so I might take it easy on Saturday and try and take the Munsters relatively seriously. Need to make a general plan for the rest of the year as my old one only went as far as RTC so that might change this week but hopefully shouldn't.
Monday - Waterford urban (done)
Tuesday - crusaders intervals
Wednesday - am gym + pm Ticknock 90 mins
Thursday - ?
Friday - gym
Saturday - easy run
Sunday - MOC
Running (road) warm up/down 18:14 2.54 km (7:10 / km) +1m 7:09 / km
ahr:121 max:148 shoes: Asics Gel 1170
Track will be ready in June is the story. Moving to Ringsend park next week where they will mark out a 400m circuit and some floodlights are ordered.
Running (road) intervals 28:09 5.16 km (5:28 / km) +1m 5:27 / km
ahr:163 max:176 shoes: Asics Gel 1170
Good long recovery today. They were also slightly longer than 800 m (GPS says 810-820). Was in a nice group of 6 working together well with me pacing the first 200m normally and then others doing the rest. everyone very close though.
3:14, 3:10, 3:09, 3:13, 3:08, 3:05
A little slow on the first as was just getting into it and the 4th no one took up the pacing on the second half so I relaxed a bit assuming we were going too fast. Otherwise good. Can probably be doing them a bit faster though. Would be nice to be doing the reps on the same course so that I can see how they compare.
Running (road) warm up/down 11:23 2.04 km (5:35 / km) +3m 5:33 / km
ahr:139 max:147 shoes: Asics Gel 1170
Monday Oct 27, 2014 #
Running (road) warm up/down 7:20 1.22 km (6:01 / km) +1m 6:00 / km
ahr:102 max:131 shoes: Asics Gel 1170
Orienteering race 29:08 6.42 km (4:32 / km) +18m 4:29 / km
ahr:162 max:178 shoes: Asics Gel 1170
Running (road) warm up/down 8:47 1.01 km (8:43 / km) +14m 8:09 / km
ahr:109 max:138 shoes: Asics Gel 1170
Sunday Oct 26, 2014 #
Orienteering race 35:37 5.58 km (6:23 / km) +59m 6:04 / km
ahr:147 max:171 shoes: VJ Falcon
Running (road) warm up/down 3:22 0.45 km (7:32 / km) +10m 6:46 / km
ahr:114 max:122 shoes: VJ Falcon
Saturday Oct 25, 2014 #
O-training 49:03 [2] *** 4.01 km (12:14 / km) +24m 11:53 / km
ahr:53 max:63 shoes: VJ Falcon
O-training 28:39 **** 3.07 km (9:20 / km) +3m 9:17 / km
ahr:150 max:167 shoes: VJ Falcon
The TG classic. Blank out, contours, corridor and control pick.
Contours was a bit pointless as there was nothing else on the map anyway but I tired to use them and not my compass in this part anyway.
Corridor was tricky will have to quick route to see how I did.
Control pick went well apart from the control that wasn't there!
Running (road) 7:52 1.37 km (5:45 / km) +1m 5:43 / km
ahr:152 max:160 shoes: VJ Falcon
Running (road) warm up/down 28:16 2.14 km (13:12 / km) +12m 12:50 / km
ahr:105 max:134 shoes: VJ Falcon
Orienteering race 45:17 5.97 km (7:35 / km) +5m 7:33 / km
ahr:169 max:177 shoes: VJ Falcon
Running (road) warm up/down 14:58 2.07 km (7:13 / km) +3m 7:10 / km
ahr:134 max:144 shoes: VJ Falcon
After I finished I was zipping up my jacket after putting it on. Suddenly I was bowled over by something large. I recovered to see the junior tent flying away in the wind. The other people were on the laptop so I was up and sprinting after it. Of course it was going uphill through the deep marram grass and I was tired but got just enough adrenalin to have almost caught it by the top of the hill at which point I dived over the ridge tackling it to stop it going further. Then lay on it while I tried to find all of the paraphanelia associated with it (there were pegs attempting to kill me) and managed to drag it back to the finish.
Small bit of excitement!
Friday Oct 24, 2014 #
Strength 44:24
ahr:110 max:137 shoes: Asics Gel 1170
Changed the format slightly as I felt I wasn't doing enough. Basically did the same as normal but did it twice. Thus:
2x all of:
60s plank
45s side plank
25 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
32 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
10 back extension doggys
10 side lift doggys
1x
60s one leg lifts
20x 27kg front lat pull downs (are in 5 lbs increments so 27kg it was)
20x 27kg back lat pull downs
4x pull ups drops
I should probably log these in the order that I do them. Meh
Thursday Oct 23, 2014 #
Running (road) warm up/down 11:43 2.1 km (5:35 / km) +2m 5:33 / km
ahr:118 max:134 shoes: Asics Gel 1170
Running (road) 22:58 5.06 km (4:32 / km) +2m 4:32 / km
ahr:160 max:175 shoes: Asics Gel 1170
Went with the 6:45 group as that's what I did them in last time. Knew the times I needed to do at each 400m to do 6:40 so aimed for those. First one felt good and we were nice and smooth. Second one two of the guys started to push on quite a lot. I noticed the splits going down so eased up but it was still fast. The two other guys behind me really started to suffer then. We regrouped and did the last one. Started off fine and then bang to the boys hounded off again. I let them go cause no chance and tried to hold it steady. Good bit faster than last time so good. Felt tired after.
6:43, 6:35, 6:33
This is what 4m/k feels like and it's what I have to hold to do a 40 min 10k. Good to know. Will need to be doing 4 at this pace.
Running (road) warm up/down 15:21 2.64 km (5:49 / km) +3m 5:47 / km
ahr:132 max:149 shoes: Asics Gel 1170
Wednesday Oct 22, 2014 #
Cycling 18:05 6.29 km (2:53 / km) +22m 2:50 / km
ahr:108 max:140 shoes: Basso
Running (off-road) long 1:35:26 14.31 km (6:40 / km) +547m 5:36 / km
ahr:124 max:158 shoes: Inov8 X-Talon
Was a bit cold at the start but warmed up pretty quickly going up the hill. Felt pretty great really just tipping away. Legs were happy to continue. Niall gave us a jelly each on the top then.
Down to Ticknock from Fairy Castle and it was a bit windy here, got a big buffeted. On the way down then we saw about 15 people on the Wicklow way. Don't know why there were so many of them. Got a little confused coming down the track at the end too saw some deer.
Nice run felt pretty great to be honest. More of this will be good for me.
Cycling 21:41 6.25 km (3:28 / km) +1m 3:28 / km
ahr:128 max:149 shoes: Basso
Tuesday Oct 21, 2014 #
Running (road) warm up/down 17:43 3.02 km (5:53 / km) +1m 5:52 / km
ahr:123 max:149 shoes: Asics Gel 1170
Running (road) intervals 25:06 5.19 km (4:50 / km) +2m 4:50 / km
ahr:164 max:178 shoes: Asics Gel 1170
1:27, 1:28, 1:25, 1:30, 1:24, 1:26, 1:23, 1:26, 1:24, 1:27, 1:23, 1:27
Relatively consistent anyway. Had fun and felt pretty good. Nice and smooth running.
Running (road) warm up/down 16:02 2.92 km (5:29 / km) +3m 5:28 / km
ahr:146 max:167 shoes: Asics Gel 1170
Monday Oct 20, 2014 #
Note
(rest day)
I think this could have been solved by simply taking it a little easier on Thursday and having an easy jog on Friday. Live and learn.
I was happy enough with the relay given what had happened the day before. Felt decent running though the speed still wasn't perfect.
Actual orienteering all weekend was pretty good with no.8 on the really the only thing I am upset about. The training worked from that point of view and my approach of finding the control feature with >95% certainty ensured I read the map and had an attackpoint as necessary.
Plan for the Week:
Monday - rest (5 year anniversary with Ginaa so doing some stuff)
Tuesday - crusaders intervals
Wednesday - Ticknock 80 mins
Thursday - o-intervals
Friday - gym
Saturday - waterford training
Sunday - LL Castlecomer (will do either green or a middle style course)
Sunday Oct 19, 2014 #
Running (road) warm up/down 7:25 1.06 km (6:59 / km) +2m 6:55 / km
ahr:118 max:130 shoes: VJ Falcon
Orienteering race 52:26 *** 8.77 km (5:59 / km) +43m 5:50 / km
ahr:164 max:175 spiked:17/19c shoes: VJ Falcon
Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.
There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.
Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.
Running (road) 8:23 1.21 km (6:56 / km) +2m 6:53 / km
ahr:119 max:138 shoes: VJ Falcon
Saturday Oct 18, 2014 #
Running (road) warm up/down 10:00 [2]
shoes: VJ Falcon
Orienteering race 2:08:10 [4] **** 14.2 km (9:02 / km) +675m 7:18 / km
spiked:27/29c shoes: VJ Falcon
Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
Running (road) warm up/down 7:50 [2]
shoes: VJ Falcon
Thursday Oct 16, 2014 #
Running (road) warm up/down 1:25 [0] 0.16 km (8:58 / km) +14m 6:13 / km
ahr:78 max:89 shoes: VJ Falcon
O-training 29:14 **** 3.99 km (7:19 / km) +117m 6:23 / km
ahr:154 max:172 shoes: VJ Falcon
Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.
Wednesday Oct 15, 2014 #
O-training 56:55 6.18 km (9:12 / km) +339m 7:13 / km
ahr:122 max:168 shoes: Inov8 X-Talon
Jogged up with Darren to the start from our accommodation!
First bit of the forest was really lovely and then Darren was at the first control and started taking a video of me, running behind until the second one. Spiked it :)
Was feeling pretty tired on the hills then and Darren caught back up when I was on a "fake" indistinct track in the open. Something weird had been going on up here and loads of holes had been dug and the earth piled on the heather. It made going very slow when Darren was on the actual path. More of the holes into the control and I stopped reading the map. Ended up in the re-entrant i had drawn the circle over and couldn't work out where I was!
Caught Darren back up down the hill to the next one and was clean again to the crag. Felt very tired through my little loop here and decided to skip the slope around the side of the hill with the hashing. Went up to the top instead. This was rough enough too and met Darren up the top. Great views on a lovely day.
Then down the path to the last 2 controls. Missed the first one by being dumb and the second was fine. Then jogged home with Darren.
Legs and brain weren't really in this session but it was a nice day out and I enjoyed myself greatly.
Tuesday Oct 14, 2014 #
O-training (1:10000) 1:08:23 **** 4.7 km (14:34 / km) +99m 13:11 / km
ahr:98 max:152 shoes: VJ Falcon
Shadowing Gina. Trying to focus on showing her that she can read the map when she is running and how to make sure that she can be confident in her location.
O-training (1:10000) 37:48 [3] **** 5.14 km (7:21 / km) +180m 6:15 / km
ahr:76 max:106 spiked:15/16c shoes: VJ Falcon
Again got the orienteering sorted. Strong focus the whole way and reading the map the whole way into the control. It really made a difference ensuring I had a way to ensure I would find the control.
Legs worth noting:
5 kept my height and controured around the hill. Used the line of hills as a nice feature and popped up into the control exactly at the right time.
12 was feeling tired and worked hard on concentrating. Used my compass pointing technique to ensure my bearing was good and just double checked the map.
16 I often have trouble on these type of legs. Here I read the map and checked on my height the whole way across.
13 This was my only bad control. Left 12 up the re-entrant. Came up to the top of the hill and then forgot how far I had gone. Tried to go around the re-entrant that wasn't there. Realised it and didn't lose too much time. Concentrate when tired!
Monday Oct 13, 2014 #
O-training (1:15000) 1:01:40 *** 7.6 km (8:07 / km) +332m 6:40 / km
ahr:122 max:167 spiked:6/8c slept:8.5 shoes: VJ Falcon
Was good to the first feeling good.
Made a complete mess of the second. Lost track of myself and was suddenly navigating from a different place after crossing the fence. Ended up too high and was very confused for a while.
Continued on after that but wasn't going to do the whole course. Ran up the hill for the first time in the 3 times I have been there :) Went a little bit too up in fact! Not bad though. Good to 45 then. Could see the hill and navigated nicely into it.
Cut my course short here and just did the loop. Was a little right on the way to 32, got pushed by the veg. Solid then for the rest of the course. Feeling very good.
O-training (1:10000) 50:24 [3] **** 6.42 km (7:51 / km) +184m 6:52 / km
ahr:57 max:76 spiked:14/17c shoes: VJ Falcon
Started poorly. Misread the ride and had no reference for my height. Stopped just past it and went back on found it. ~ 1 min lost.
2, 3 excellent with me navigating super well. Then 4 was another bad time. Went across the road and through the veg change passed the rocks. Headed off up the hill on my compass bearing. Not very well though and kept trying to climb. Saw what I thought was the ruin, but it was actually the rocky pit above the control. Thus went too high and lost another minute.
Got it back together then for 5 and 6 picking off the features well and using my attackpoints properly. This is what I forgot to do at number 7 and I tried to just straight line it. This was dumb and I spent a while searching for a way to relocate. Went back to the track and did the control properly.
At this point I remembered how to orienteer. Focus on the map and find solid attackpoints. Make the control safe.
BAM I flew through the rest of course spiking everything perfectly and running strongly! Felt absolutely fantastic. This is why I like orienteering!!
Now to remember how to replicate this.
Sunday Oct 12, 2014 #
Running (road) warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 X-Talon
Orienteering race 22:59 ***** 4.3 km (5:21 / km) +145m 4:34 / km
spiked:18/21c shoes: Inov8 X-Talon
Picked up the map and thought "this is my kind of sprint!". Started great, 1 and 2 were perfect. Then I made an absolute mess of 3. Was concentrating on running and never really read my map. Ran down the gap I thought opened onto the control. Then down under the underpass. Eventually worked it out and ran along the battlements.
4 was fine, I had already seen the underpass for 5, so simple as far as 6. 7 looked fine to me and I pushed hard. However it was not obvious at all and the oxygen debt I had put myself in meant I spent almost a minute trying to calm down and eventually got the control. Got annoyed here and let it affect my enjoyment of the course. 2 minute man caught me since he saw me up on the battlement punching. 8, 9 were fine and trying to run hard. Small hesitation on 10 as I thought it would be the other side of the wall.
Was feeling tired now but still went high for 11 and I think it was correct. 12, 13 were quite simple.
Think I took the wrong choice for 14, going up the steep hill when I probably should have gone around further. Still got there ahead of 2 minute man, though he was just behind me. The end was then a bit of a hammer fest through the last few controls that were quite easy. Last few were a bit easy.
Overall not pleased with this really. 2 big mistakes cost me about 2 minutes while the rest of the run was quite good really. What was most annoying was that it was a sprint that suited me and I had messed it up by just not paying proper attention.
Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon
Saturday Oct 11, 2014 #
Running (road) warm up/down 8:00 [2]
shoes: Inov8 X-Talon
Orienteering race 23:03 **** 4.4 km (5:14 / km) +140m 4:31 / km
spiked:17/19c slept:6.0 shoes: Inov8 X-Talon
Plan was to take it steady. Started out ok to 1 but then missed the entrance to the alley. Realised very quickly <5s dropped.
Solid then through the technical area but I felt that the hills were going to tire me out.
Long leg to 7 and I had a chance to read ahead, planned my route to 8. Went around the hill to reduce the climb and I think it was very worth it. Coming back up to 9 then I could feel my legs suffering. 10 fine then 11 I went down the wrong alley and had to turn around and come back. ~20s.
Went up for 13 to get a nice line into the control. Was clean then for the finish but the legs had very little push in them and I wasn't moving as fast as I would have liked.
Happy enough with this given then late night with little sleep and the amount of hills on the course. Focus was good throughout.
Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon
Friday Oct 10, 2014 #
Note
Wednesday Oct 8, 2014 #
Cycling 33:45 10.63 km (3:10 / km) +164m 2:57 / km
ahr:107 max:162 shoes: Basso
Running (off-road) 1:11:50 9.77 km (7:21 / km) +403m 6:06 / km
ahr:126 max:164 shoes: Inov8 X-Talon
Cycling 27:26 11.44 km (2:24 / km) +13m 2:23 / km
ahr:131 max:160 shoes: Asics Gel 1170
Tuesday Oct 7, 2014 #
Running (road) warm up/down 14:56 2.04 km (7:20 / km) +1m 7:19 / km
ahr:109 max:162 shoes: Asics Gel 1170
Running (road) intervals 27:11 6.11 km (4:27 / km) +1m 4:27 / km
ahr:163 max:179 shoes: Asics Gel 1170
2:17, 2:16, 2:19, 2:19, 2:18, 2:15, 2:17, 2:12
Took it a little easy at the start with the idea to build into it. Picked it up a bit then for the last few. Probably could have done them all under 2:17.
Was a bit demoralised afterwards when I saw the pace and thinking of a sub 40 min 10k but have since realised it's something I need to work towards, not something that will happen tomorrow.
Running (road) warm up/down 13:14 2.05 km (6:27 / km) +2m 6:25 / km
ahr:124 max:139 shoes: Asics Gel 1170
Monday Oct 6, 2014 #
Note
Monday - pm run to climbing, climbing, run home
Tuesday - crusaders intervals
Wednesday - Howth 80 mins
Thursday - pm gym
Friday - rest (travelling to Edinburgh)
Saturday - RTC Edinburgh + possibly some training
Sunday - RTC Stirling
Note
Made going to the gym impractical.
Rock Climbing (Gravity) 1:00:00 [2]
shoes: Five Ten
Sunday Oct 5, 2014 #
Running (road) warm up/down 9:40 1.31 km (7:24 / km) +50m 6:13 / km
ahr:110 max:139 shoes: VJ Falcon
O-training 12:07 1.67 km (7:15 / km) +71m 5:59 / km
ahr:150 max:166 shoes: VJ Falcon
O-training 14:38 1.8 km (8:09 / km) +60m 6:59 / km
ahr:152 max:168 shoes: VJ Falcon
O-training 9:53 1.67 km (5:54 / km) +40m 5:16 / km
ahr:161 max:173 shoes: VJ Falcon
O-training 33:59 4.8 km (7:05 / km) +179m 5:58 / km
ahr:161 max:177 spiked:11/15c shoes: VJ Falcon
Running (road) warm up/down 16:35 1.46 km (11:24 / km) +37m 10:07 / km
ahr:117 max:135 shoes: VJ Falcon
Saturday Oct 4, 2014 #
Running (road) warm up/down 7:41 [0] 1.11 km (6:56 / km) +4m 6:48 / km
ahr:92 max:116 shoes: VJ Falcon
Orienteering race 1:06:23 *** 11.52 km (5:46 / km) +189m 5:20 / km
ahr:171 max:181 spiked:18/25c shoes: VJ Falcon
Felt pretty good and was running pretty fast mostly. Spiking was very poor and often was hesitating in the control circle.
Dropped 1 min on 11 being dumb.
Lots of positives to take. Speed is getting better and much closer to Darren and Conor than this time last year.
Orienteering race 3:48 0.84 km (4:31 / km)
ahr:150 max:178 shoes: VJ Falcon
Short so running hard. Was with James Millar mostly and had to push hard to beat him at the end.
Orienteering race 5:10 1.07 km (4:49 / km) +11m 4:35 / km
ahr:167 max:178 shoes: VJ Falcon
Friday Oct 3, 2014 #
Strength 39:24 [2]
shoes: Asics Gel 1170
75s plank
45s side plank
30x calf raises on step
30x side leg raises each side
30x inside leg raises
16x push ups
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
30x back ups
30s x side-to-side back ups
60s one leg lifts
32x crunches
20x platform leg dips
1x10 1 legged bridge extensions
1x10 1 legged bridge raises
10x back extension doggys
10x side lift doggys
20x 30kg front lat pull downs
20x 30kg back lat pull downs
5x 20kg assisted pull ups
4x 20kg assisted chin ups
4x 20kg assited tricep dips
Thursday Oct 2, 2014 #
Note
Cycling 23:11 7.14 km (3:15 / km) +68m 3:06 / km
ahr:119 max:167 shoes: Basso
O-training intervals 37:37 4.56 km (8:15 / km) +29m 8:00 / km
ahr:141 max:181 spiked:32/35c shoes: Asics Gel 1170
Running (road) warm up/down 4:54 0.65 km (7:34 / km) +2m 7:27 / km
ahr:125 max:142 shoes: Asics Gel 1170
Cycling 23:21 7.0 km (3:20 / km) +2m 3:20 / km
ahr:135 max:158 shoes: Basso
Wednesday Oct 1, 2014 #
Note
(rest day)