Training Log Archive: roarIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
1 PM
Running (off-road) long 2:01:45 [2] 20.04 km (6:05 / km) +773m 5:06 / km
shoes: Inov8 X-Talon
Long Run. Original plan was to do the loop over glendasan, prince williams seat and fairy castle from pine forest but the wind was SSW so it was a terrible idea.
Instead went up Glendoo and then down to the bottom of Massey's and did a loop back up to the Dublin mountains way. Through Cruagh back to Pine forest and up Tibradden, to the junction with the Wicklow way then back to the car in pine forest. Extra 200m at the end to make up the 20km. Felt pretty decent once I got going. Moving well, feeling strong enough on the climbs. Tired near the end though.
Instead went up Glendoo and then down to the bottom of Massey's and did a loop back up to the Dublin mountains way. Through Cruagh back to Pine forest and up Tibradden, to the junction with the Wicklow way then back to the car in pine forest. Extra 200m at the end to make up the 20km. Felt pretty decent once I got going. Moving well, feeling strong enough on the climbs. Tired near the end though.
Tuesday Dec 30, 2014 #
8 AM
Running (road) 31:31 [2] 6.43 km (4:54 / km) +39m 4:45 / km
shoes: Asics Gel 1170
Easy morning run in the park. Got up with Gina when she went to work and went out running instead. Lovely morning for it, nice and crisp and clear. Felt good.
6 PM
Running (road) warm up/down 17:53 [2] 2.79 km (6:25 / km) +38m 6:00 / km
shoes: Asics Gel 1170
Easy jog with Gina to the park. Plan was to go to the Polo pitch but it was too dark so we went to the Garda GAA pitch instead.
Running (road) warm up/down 3:03 [2] 0.43 km (7:11 / km) +6m 6:42 / km
shoes: Asics Gel 1170
Drills, ie one lap to check the distance. Stop slightly before the end to get 400m
Running (road) intervals 24:26 [4] 5.22 km (4:41 / km) +7m 4:39 / km
shoes: Asics Gel 1170
12x 400m 30s rest
Solo effort so a bit slower. It was tough, a stiff wind for the second 200m of the lap. Times were alright.
93, 93, 91, 90, 89, 89, 88, 90, 91, 88, 90, 89
Solo effort so a bit slower. It was tough, a stiff wind for the second 200m of the lap. Times were alright.
93, 93, 91, 90, 89, 89, 88, 90, 91, 88, 90, 89
Running (road) warm up/down 15:04 [2] 2.51 km (6:00 / km) +2m 5:58 / km
shoes: Asics Gel 1170
Warm down home.
Saturday Dec 27, 2014 #
Note
(rest day)
Friday Dec 26, 2014 #
11 AM
Running (road) warm up/down 10:13 [2] 1.67 km (6:07 / km) +58m 5:12 / km
shoes: Inov8 X-Talon
Some jogging around. Weather was pretty horrible.
Decided to keep the jacket on the Buff hat for the oing.
Decided to keep the jacket on the Buff hat for the oing.
Orienteering race 49:44 [3] 7.13 km (6:58 / km) +415m 5:24 / km
shoes: Inov8 X-Talon
3Rock Xmas score.
Reckoned I wouldn't get them all, but that turned out to be largely due to a poor route choice right at the very start. Went left across the open bit insted of climbing the boneshaker and picking up those controls. Saw Conor a few times but the body was tired and I was suffering on the hills so I wasn't able to be running near him.
Weather was bad but had enough clothes that it didn't matter. Was very glad of the jacket!
Groin still has this little niggle but I didn't notice it while running. Will have a rest tomorrow I think to allow myself to properly train next week. Perhaps will go to Dub early and do some gym, would be the best plan.
Reckoned I wouldn't get them all, but that turned out to be largely due to a poor route choice right at the very start. Went left across the open bit insted of climbing the boneshaker and picking up those controls. Saw Conor a few times but the body was tired and I was suffering on the hills so I wasn't able to be running near him.
Weather was bad but had enough clothes that it didn't matter. Was very glad of the jacket!
Groin still has this little niggle but I didn't notice it while running. Will have a rest tomorrow I think to allow myself to properly train next week. Perhaps will go to Dub early and do some gym, would be the best plan.
Thursday Dec 25, 2014 #
11 AM
Running (road) warm up/down 14:25 [2] 3.15 km (4:34 / km) +4m 4:32 / km
shoes: Inov8 X-Talon
Warming up. Cold Christmas morning so did quite a few laps of the Newbridge track with Colm and Conor joined after 1. Good banter.
Running (road) race 5:52 [5] 1.0 mi (5:52 / mi)
shoes: Inov8 X-Talon
GOAL mile on Newbridge grass athletics track.
Was in a very small starting field, Colm, Conor, 2 guys, myself, Ruth and maybe 2 more. They went out hard but I knew my pacing that I needed to do. Ket to that trying to do the first lap in 85. Was called the split as 87 so not too bad. White guy was just in front so I knew I could take him. Conor, Colm and the black guy were a good bit ahead but they didn't get a whole lot further away for the rest of the race. I concentrated on trying to keep the pace even but I slacked off a bit it seemed, and I did the second in 90. Tried to pick it up to get back to an 85 but evidently didn't and did a 91, passing out the white guy. Last lap was just run for home and I managed an 83. So just over the 5:50 at 5:52. A PB according to everything I have tracked on attackpoint but I think I might have done something similar back when the UCD track was a thing.
Splits: 87, 90, 91, 82
I could keep the middle two down a bit and the time would be better. Also if I really cared I could have rested yesterday!
Was in a very small starting field, Colm, Conor, 2 guys, myself, Ruth and maybe 2 more. They went out hard but I knew my pacing that I needed to do. Ket to that trying to do the first lap in 85. Was called the split as 87 so not too bad. White guy was just in front so I knew I could take him. Conor, Colm and the black guy were a good bit ahead but they didn't get a whole lot further away for the rest of the race. I concentrated on trying to keep the pace even but I slacked off a bit it seemed, and I did the second in 90. Tried to pick it up to get back to an 85 but evidently didn't and did a 91, passing out the white guy. Last lap was just run for home and I managed an 83. So just over the 5:50 at 5:52. A PB according to everything I have tracked on attackpoint but I think I might have done something similar back when the UCD track was a thing.
Splits: 87, 90, 91, 82
I could keep the middle two down a bit and the time would be better. Also if I really cared I could have rested yesterday!
Running (road) warm up/down 7:53 [2] 1.69 km (4:40 / km) +1m 4:39 / km
shoes: Inov8 X-Talon
Few laps to loosen out after. Small niggle in the groin but nothing to write home about.
Wednesday Dec 24, 2014 #
1 PM
Running (off-road) 1:30:13 [2] 14.88 km (6:04 / km) +554m 5:07 / km
shoes: Inov8 X-Talon
Long run from Lamb Doyle's with ColmM and Conor. Up Fairy Castle and down to tibradden. Colm went on and we turned back and back over the top, took a right and along the MTB track.
Lovely day out for run. Great clear skies and not too cold. Very windy though on the way out. Made coming back more fun! Was tempted by the 2:20 option but reckon I'd be proper tired next week if I did it. Good run still though.
Lovely day out for run. Great clear skies and not too cold. Very windy though on the way out. Made coming back more fun! Was tempted by the 2:20 option but reckon I'd be proper tired next week if I did it. Good run still though.
Tuesday Dec 23, 2014 #
6 PM
Running (road) warm up/down 20:15 [2] 3.04 km (6:40 / km) +1m 6:40 / km
shoes: Asics Gel 1170
Warm up. A few laps. Then it absolutely LASHED for about 10 mins. It was horrible, just as we did our dynamics.
Running (road) intervals 26:38 [4] 5.26 km (5:04 / km) +1m 5:03 / km
shoes: Asics Gel 1170
Intervals on a very very slippery grass circuit. Pyramid session
400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s
Kept the pace consistent enough but not to too worried about the times as conditions were poor. Laps were maybe a bit long but not much.
1:30, 3:04, 4:49, 4:54, 3:16, 1:29
400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s
Kept the pace consistent enough but not to too worried about the times as conditions were poor. Laps were maybe a bit long but not much.
1:30, 3:04, 4:49, 4:54, 3:16, 1:29
Running (road) warm up/down 8:56 [2] 1.76 km (5:04 / km) +2m 5:02 / km
shoes: Asics Gel 1170
Few laps. Made sure to get to the 10k
Monday Dec 22, 2014 #
Note
Last week went from relatively average, to pretty decent in one fell swoop with Sunday run. No complaints. The objective of this week is to train a decent amount but ensure I have enough in the legs for a proper hard week next week. Should try and get another strength work in. Hopefully can get Ruth and Conor up for it on Friday afternoon.
Monday - am gym, pm socialising with college people back from whereever they are
Tuesday - pm intervals
Wednesday - Long run 3rock post family event (~14:00)
Thursday - GOAL mile, 5:40? That'd be a PB but I should do some more research to check what I should be able to do.
Friday - 3Rock Score
Saturday - Long run wicklow, not >90 mins this time
Sunday - tempo
Monday - am gym, pm socialising with college people back from whereever they are
Tuesday - pm intervals
Wednesday - Long run 3rock post family event (~14:00)
Thursday - GOAL mile, 5:40? That'd be a PB but I should do some more research to check what I should be able to do.
Friday - 3Rock Score
Saturday - Long run wicklow, not >90 mins this time
Sunday - tempo
9 AM
Strength 58:53 [2]
slept:7.0 shoes: Asics Gel 1170
Somehow managed to extricate myself from bed and get to the gym. Good job me! Too much spiced beef and apple pie and no ham and cabbage last night though.
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
30s 2 legged bridge on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
1x 45s straight back holds
2x
50 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 back extension doggys
30 side lift doggys
25 calf raises on step no balance hand
5x 15kg assisted pull ups
3x 15ks assisted chin ups
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
30s 2 legged bridge on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
1x 45s straight back holds
2x
50 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 back extension doggys
30 side lift doggys
25 calf raises on step no balance hand
5x 15kg assisted pull ups
3x 15ks assisted chin ups
Sunday Dec 21, 2014 #
10 AM
Running (off-road) 2:28:11 20.06 km (7:23 / km) +650m 6:21 / km
shoes: Inov8 X-Talon
Run up Kippure from Cruagh with ColmM, johnnyq, Conor, lorrieq and CillinC. Forgot my Garmin, in fact Colm was the only one to actually bring it! Link is to his log (at least it will be once he logs it). Weather was bad enough, pretty windy and it was raining at the start though it cleared up. First climb up Glendoo was fine though it's a bit of a slog along byt the fence. Compassed down then to the tracks where IOC relay started and myself lorrieq and Conor kept left while the rest went a bit right. We were much faster and then there was some waiting but we met back up.
Up Kippure then along the big track which deteriorates a lot. Suffered a lot on the hill and the guys were pretty much gone when I noticed johnnyq was in trouble, his achilles was at him so he waited behind a peat hag while I tried to catch the guys, which was never going to happen. Waved them down as soon as I saw them on the summit and we got back to johnny fine. It wasn't too cold.
The way back then we took the road around though, because we had been out for a lot longer than originally planned and to avoid the climb to save johnny. Got back to the cars and were on 18.9km so Colm lorrieq and I went for an extra k.
Saturday Dec 20, 2014 #
1 PM
Running (road) tempo 39:46 8.11 km (4:54 / km) +77m 4:41 / km
shoes: Inov8 X-Talon
Wasn't feeling fantastic today. Got out for a bit of a tempo run. First 5-10 mins were not great but then I got into the pick up it was really enjoyable. The up tempo started in the little park by the entrance of the phoenix park, climbed out of there and then over to the munich hills where I did a kind of a loop with some small climbs. Felt good. Took it handy back home then.
Happy I got out.
Happy I got out.
Friday Dec 19, 2014 #
Note
Spent a long time trying to fix my puncture last night, much longer than it should have taken and the result was I went to bed very late. Didn't manage to get up to go to the gym. Will try tomorrow.
7 PM
Running (road) warm up/down 7:16 [2] 1.11 km (6:35 / km) +4m 6:28 / km
shoes: Asics Gel 1170
Running (road) warm up/down 2:17 [2] 0.42 km (5:25 / km) +1m 5:21 / km
shoes: Asics Gel 1170
Running (road) race 7:11 [5] 1.67 km (4:19 / km) +1m 4:18 / km
shoes: Asics Gel 1170
Beer mile :)
Solid beer splits Felt like I took the first one handy but then had ground to make up. Was catching Conor S and Conor O'Keefe on the drinking but not the running. Last lap O'Keefe died and I was just behind Conor but couldn't catch him. Mark and Colm were well ahead.
Solid beer splits Felt like I took the first one handy but then had ground to make up. Was catching Conor S and Conor O'Keefe on the drinking but not the running. Last lap O'Keefe died and I was just behind Conor but couldn't catch him. Mark and Colm were well ahead.
Thursday Dec 18, 2014 #
6 PM
Running (road) warm up/down 9:59 [2] 1.84 km (5:25 / km) +3m 5:23 / km
shoes: Asics Gel 1170
Had a puncture, so ran from work to Crusaders, put on my other shoes and over to the park.
Running (road) tempo 22:45 5.08 km (4:29 / km) +3m 4:28 / km
shoes: Inov8 X-Talon
3x 1mile 60s rest.
Was pretty late arriving and it was quiet so I didn't really know who was there. Went out with the first group, who were actually the first group. Hung for a while and then let them go as I knew I couldn't do 3 at that pace. Still the first one was fast. Just tried to hang on for the last 2 and didn't do terribly.
6:22
6:33
6:40
Was pretty late arriving and it was quiet so I didn't really know who was there. Went out with the first group, who were actually the first group. Hung for a while and then let them go as I knew I couldn't do 3 at that pace. Still the first one was fast. Just tried to hang on for the last 2 and didn't do terribly.
6:22
6:33
6:40
Running (road) warm up/down 19:48 [2] 3.47 km (5:42 / km) +17m 5:34 / km
shoes: Asics Gel 1170
2 laps discussing the new IMRA always mus bring a jacket rule, back to the stadium, changed shoes and back to work.
From there I walked home with my bike and Don and Conor's christmas presents as they were too big for me to carry while cycling. Felt it was a good use of my time.
From there I walked home with my bike and Don and Conor's christmas presents as they were too big for me to carry while cycling. Felt it was a good use of my time.
Wednesday Dec 17, 2014 #
6 PM
Running (road) long 1:15:18 12.95 km (5:49 / km) +435m 4:59 / km
shoes: Inov8 X-Talon
Run on Howth with Hugh.
Hugh had his car so we drove up to the start of the track. Nice day out and we did the usual lap as far as the GAA pitch. Then we attempted to follow the orange trail backwards with mixed success. Missed the first bit, found the next bit, saw a bat, found a map used the to get us somewhere then took a wrong turn and ended up going parallel to where we wanted be. Made our way to the right place eventually, with only one wrong turn.
Good run. Felt good though Hugh was a bit faster than me on the sustained hills.
Hugh had his car so we drove up to the start of the track. Nice day out and we did the usual lap as far as the GAA pitch. Then we attempted to follow the orange trail backwards with mixed success. Missed the first bit, found the next bit, saw a bat, found a map used the to get us somewhere then took a wrong turn and ended up going parallel to where we wanted be. Made our way to the right place eventually, with only one wrong turn.
Good run. Felt good though Hugh was a bit faster than me on the sustained hills.
Tuesday Dec 16, 2014 #
Running (road) warm up/down 16:16 [2] 1.6 km (10:10 / km)
shoes: Asics GT 1000
warm up, 4 laps
Running (road) intervals 25:00 4.8 km (5:12 / km)
shoes: Asics GT 1000
6x 800m 75s rest on a very very very muddy grass track. Forgot my Garmin so don't know the times but not to be worried about given the conditions.
Very slippery and windy and rainy. Bit of fun really.
Very slippery and windy and rainy. Bit of fun really.
Running (road) warm up/down 5:03 [2] 0.8 km (6:19 / km)
shoes: Asics GT 1000
Cool down. Apparently haven't solved this blister problem yet and had to stop since my heels were getting quite sore.
Monday Dec 15, 2014 #
Note
Le Plan:
First note that last week was poor. Have found the reasons though and know the signs to prevent me getting properly knackered again. First step is to make the medium week actually medium and not hard! Happy with the 19:40 for 5k so the speed is getting there. Next running goal is the GOAL mile on Christmas day!
Monday - am gym, run to and from, climbing.
Tuesday - pm intervals
Wednesday - Long run 3rock/howth. Have to check if these university chumps want to do it at night or to go with Hugh on Howth
Thursday - mile reps
Friday - am gym
Saturday - Long run wicklow
Sunday - tempo
First note that last week was poor. Have found the reasons though and know the signs to prevent me getting properly knackered again. First step is to make the medium week actually medium and not hard! Happy with the 19:40 for 5k so the speed is getting there. Next running goal is the GOAL mile on Christmas day!
Monday - am gym, run to and from, climbing.
Tuesday - pm intervals
Wednesday - Long run 3rock/howth. Have to check if these university chumps want to do it at night or to go with Hugh on Howth
Thursday - mile reps
Friday - am gym
Saturday - Long run wicklow
Sunday - tempo
Note
In an attempt to make my log more searchable I edited all my intervals to have consistent units. The distance in metres should be presented as a number with a space before the units. Apparently the result is that I can now find none of my interval sessions when I search. What have I done!!?
8 AM
Strength 50:00 [2]
slept:7.5 shoes: Asics Gel 1170
Increment. Dropped the reps back down but the weight/difficulty is up. Didn't feel too bad but was still tough
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
5 1 legged bridge extensions on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
45s straight back holds
2x
40 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 calf raises on step no balance hand
20 back extension doggys
20 side lift doggys
5x pull ups drops
3x chin up drops.
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
5 1 legged bridge extensions on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
45s straight back holds
2x
40 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 calf raises on step no balance hand
20 back extension doggys
20 side lift doggys
5x pull ups drops
3x chin up drops.
7 PM
Running (road) 22:16 [2] 4.07 km (5:28 / km) +36m 5:14 / km
shoes: Asics GT 1000
Run to climbing with Gina. Nice evening out.
8 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Climbing in Gravity.
Got the purple I was trying last week on the end wall but not the one with the corner start. Hands pretty sore at the end.
Got the purple I was trying last week on the end wall but not the one with the corner start. Hands pretty sore at the end.
10 PM
Running (road) 22:58 [2] 4.11 km (5:36 / km) +6m 5:33 / km
shoes: Asics GT 1000
Run home with Gina. Actually quite warm.
Sunday Dec 14, 2014 #
12 PM
Running (road) warm up/down 1:09 [2] 0.25 km (4:39 / km) +3m 4:23 / km
shoes: Inov8 X-Talon
Not much of a warm up. Straight over to the start in the rain.
Orienteering race 21:27 [4] 4.94 km (4:20 / km) +68m 4:04 / km
spiked:14/14c shoes: Inov8 X-Talon
Oing in Corkagh park. Course was a Christmas tree.
Not the best shape, plenty of going back on yourself. Happy enough with the running speed.
Not the best shape, plenty of going back on yourself. Happy enough with the running speed.
Running (road) warm up/down 5:31 [2] 0.87 km (6:22 / km) +3m 6:16 / km
shoes: Inov8 X-Talon
Not much of a warm down. Jogged about a bit.
Saturday Dec 13, 2014 #
9 AM
Running (road) warm up/down 15:30 [2] 2.7 km (5:44 / km) +37m 5:22 / km
shoes: Asics GT 1000
Running (road) race 19:40 [5] 5.0 km (3:56 / km) +7m 3:54 / km
shoes: Asics GT 1000
St. Annes Park run.
Happy with the time. This training business is obviously getting me somewhere even if I didn't do much this week.
Garmin died somewhere in the 4th km, so time is parkrun time which I hope is pretty accuracte.
Happy with the time. This training business is obviously getting me somewhere even if I didn't do much this week.
Garmin died somewhere in the 4th km, so time is parkrun time which I hope is pretty accuracte.
10 AM
Running (road) warm up/down 14:30 [2] 2.5 km (5:48 / km)
shoes: Asics GT 1000
Jog lap of the course to cool down
Tuesday Dec 9, 2014 #
Note
Body can feel yesterday. Back is sore from dead lifts and arms are sore from being used to jump around. Good!
6 PM
Running (road) warm up/down 15:30 2.48 km (6:14 / km) +1m 6:14 / km
ahr:104 max:142 shoes: Asics Gel 1170
Back on the old shoes for a while. The skin on my heels is wrecked from wearing bandages so I just have to mind it for a while. Few laps and then some strides. Feeling pretty tired really.
Running (road) intervals 13:08 2.51 km (5:14 / km) +1m 5:14 / km
ahr:109 max:152 shoes: Asics Gel 1170
pyramid session. 400m 60s 800m 75s 1200m 90s and back down.
However I did leave it after 3 since I was completely wrecked. Mind and body just weren't in it. I reckon moving Monday to Friday last week was the tipping point but two big weeks for me in a row this was to be expected.
However I did leave it after 3 since I was completely wrecked. Mind and body just weren't in it. I reckon moving Monday to Friday last week was the tipping point but two big weeks for me in a row this was to be expected.
Running (road) warm up/down 12:05 1.96 km (6:09 / km) +2m 6:07 / km
ahr:117 max:142 shoes: Asics Gel 1170
Some jogging to make sure the body stays loose.
Gonna have some serious food and early bed.
Gonna have some serious food and early bed.
Monday Dec 8, 2014 #
Strength 36:47 [2]
shoes: Asics Gel 1170
Bit of an alternative session today for the funs.
5 mins rowing, mostly at about 2:15/500m
squats:
2x20kg
5x60kg
2x60kg
These were really unpleasant. The bar digs into the bones at the back of my neck terribly
Bench press:
6x30kg
5x35kg
Was pretty fine really
Deadlift:
5x40kg
4x70kg
Never done these before. Tough on the back. Good though
5 mins rowing warm down, same pace as at the start.
Find this gets the arms a lot.
5 mins rowing, mostly at about 2:15/500m
squats:
2x20kg
5x60kg
2x60kg
These were really unpleasant. The bar digs into the bones at the back of my neck terribly
Bench press:
6x30kg
5x35kg
Was pretty fine really
Deadlift:
5x40kg
4x70kg
Never done these before. Tough on the back. Good though
5 mins rowing warm down, same pace as at the start.
Find this gets the arms a lot.
7 PM
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Gravity with Gina and Brian.
More fun on the dynamic purples. Got really powered out after trying the one where you have to compress your way up the end of a wall many times. Everything after that was really tough then. Good fun.
More fun on the dynamic purples. Got really powered out after trying the one where you have to compress your way up the end of a wall many times. Everything after that was really tough then. Good fun.
Sunday Dec 7, 2014 #
Note
Woo easy week! Feeling pretty tired running yesterday.
Monday - am gym, run to or from, but not both climbing.
Tuesday - pm intervals
Wednesday - O-course in the park Gina printed ages ago.
Thursday - rest day! First total rest since Nov 23. Have a work xmas party and the Lynam lecture is on
Friday - am gym
Saturday - Park run. Hopefully nice and rested! 19:30 is the aim. (yes, I'm that confident in the sub 20!)
Sunday - Corkagh Park oing
Monday - am gym, run to or from, but not both climbing.
Tuesday - pm intervals
Wednesday - O-course in the park Gina printed ages ago.
Thursday - rest day! First total rest since Nov 23. Have a work xmas party and the Lynam lecture is on
Friday - am gym
Saturday - Park run. Hopefully nice and rested! 19:30 is the aim. (yes, I'm that confident in the sub 20!)
Sunday - Corkagh Park oing
12 PM
Running (road) warm up/down 12:31 [2] 2.22 km (5:38 / km) +7m 5:32 / km
shoes: VJ Falcon
Jogging about. Went with Conor and Laurence for a bit.
Orienteering race 53:24 [4] 11.14 km (4:48 / km) +113m 4:34 / km
spiked:23/25c shoes: VJ Falcon
LL 5 Curragh, Brown.
Running hard as much as I could. Legs were tired from the week and could feel it on any kind of small incline.
Ran decently but misses on 4 and 7 cost me time. Was in oxygen debt and wasn't reading the map. Wasn't able to lift the pace too much again which made the orienteering easier. 8 mins down on Nick on mostly running is not terrible but not great at the same time. Closer to the lads on running speed, will get there eventually.
Running hard as much as I could. Legs were tired from the week and could feel it on any kind of small incline.
Ran decently but misses on 4 and 7 cost me time. Was in oxygen debt and wasn't reading the map. Wasn't able to lift the pace too much again which made the orienteering easier. 8 mins down on Nick on mostly running is not terrible but not great at the same time. Closer to the lads on running speed, will get there eventually.
Running (road) warm up/down 14:03 [2] 2.08 km (6:46 / km) +17m 6:30 / km
shoes: VJ Falcon
Cool down. Headed over to the lads and Roisin who had started already, joined up with them for a and then a small bit more to get over the 75km.
Woo.
Woo.
Saturday Dec 6, 2014 #
11 AM
Running (off-road) long 1:40:17 13.81 km (7:16 / km) +725m 5:45 / km
shoes: Inov8 X-Talon
Long run with Conor. Started at the edge of the Kilbride firing range and we headed up along the edge of the forest. It very very quickly became very very foggy. Topped out on Seachon and we were already saying going to Kippure was not a thing. Down and across to Corrig where we came across a Jeep. It was very very stuck in the bog. Looked like they had tried to get it out but gave up. Been there for a while too. Up Corrig and took out the map and compassed across to Seefingan. Climbing up the terribly boggy wet slippery track I was at a pretty low point when Conor says "This is interminable". It went on and on. Eventually hit the top, well the top with the signpost, not the cairn turned around and felt fine.
Temperature started to drop here and was getting chilly going back to Corrig. Tough through the bog again. Put on my extra gloves at the top of Corrig, as I said to Conor: "This cold permeates your entire existence". Back past the Jeep and up Seachon and then down the nose where the old hill run went. We cut down to the track at the end of the still alive forest and back along the forest road. Suffered up the last hill to the forest edge but it was very worth it for the descent. Conor was suffering here and didn't want to do the hill at all. Made me feel good :)
Nice run, maybe could have been a bit longer but good mental toughness.
Temperature started to drop here and was getting chilly going back to Corrig. Tough through the bog again. Put on my extra gloves at the top of Corrig, as I said to Conor: "This cold permeates your entire existence". Back past the Jeep and up Seachon and then down the nose where the old hill run went. We cut down to the track at the end of the still alive forest and back along the forest road. Suffered up the last hill to the forest edge but it was very worth it for the descent. Conor was suffering here and didn't want to do the hill at all. Made me feel good :)
Nice run, maybe could have been a bit longer but good mental toughness.
Friday Dec 5, 2014 #
Strength 30:49 [2]
shoes: Asics Gel 1170
What a horrendous morning. Had to fix my puncture firstly, that wasn't terrible it just took ages cause my tyre is extremely tight and apparently I only have 2 tyre levers now. Eventually got to the gym, pretty late and needed to be in work for a meeting at 10 so only time for 1 set. Key then got stuck in my lock for about a minute for no reason. Did the session. Felt decent. Got to work, 9:58, meeting is actually at 10:30!
1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
10x 2.5kg I's, Y's and T's
38 calf raises on step13 20kg squats
13 20kg lunges
13 one legged squats
5x pull ups drops
3x chin up drops.
1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
10x 2.5kg I's, Y's and T's
38 calf raises on step13 20kg squats
13 20kg lunges
13 one legged squats
5x pull ups drops
3x chin up drops.
7 PM
Running (road) 30:00 [2] 5.12 km (5:52 / km) +53m 5:34 / km
shoes: Asics Gel 1170
Run to climbing. Did a bit extra distance by going through the park and it brought me perfectly to 30 mins.
8 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Bouldering in Gravity.
New purple dyno circuit. Spent most of the time on these. Good fun leaping around the place. Got a really hard and horrifically terrifying one on the slab. Hands are sweating just thinking about it.
New purple dyno circuit. Spent most of the time on these. Good fun leaping around the place. Got a really hard and horrifically terrifying one on the slab. Hands are sweating just thinking about it.
9 PM
Running (road) 24:03 [2] 4.17 km (5:46 / km) +2m 5:46 / km
shoes: Asics Gel 1170
Run home with Gina. The normal way.
Thursday Dec 4, 2014 #
7 PM
Running (road) 10:49 [2] 1.44 km (7:31 / km) +67m 6:06 / km
shoes: Asics Gel 1170
Jog lap of Killiney Hill with Nick, ColmM, Regina, jonnyq and CillinC
O-training 1:21:45 **** 7.64 km (10:42 / km) +355m 8:41 / km
32c shoes: Inov8 X-Talon
Night-t Intervals in Killiney.
Good fun though the map is pretty dodgy in quite a few places. Could feel yesterday in my legs for sure.
First we did a mass start.
I hit the lead for number 1 but made a complete mess of 2 and everyone passed me out. Went around then for 4 and 5 but again had a terrible time looking for 6. Finished off in 4th place.
Then 30s start intervals. Went out 3rd. Caught Cillin at the most overgrown open ever. Saw Colm in the distance and could see him up the hill to 4. Passed him out when he made a mess of 5 and then I led home.
15s intervals chasing start. So I went out first. First few controls were in the open so fast. Nick caught me by 3 when I was in the wrong place. We all ran around for ages looking for the 4th then. It was a bush but we were looking for a stone. Kinda took it easy then with Colm the rest of the way around. Sprinted at the end.
The last one was for fun. Teams of 2, 1 map each get all the controls. I was with Nick. I took the map and got some while he went long and got some easier ones. Won it easily, even though Colm tried to convince Nick I had injured my ankle and wanted him to go get 5!
Good fun though the map is pretty dodgy in quite a few places. Could feel yesterday in my legs for sure.
First we did a mass start.
I hit the lead for number 1 but made a complete mess of 2 and everyone passed me out. Went around then for 4 and 5 but again had a terrible time looking for 6. Finished off in 4th place.
Then 30s start intervals. Went out 3rd. Caught Cillin at the most overgrown open ever. Saw Colm in the distance and could see him up the hill to 4. Passed him out when he made a mess of 5 and then I led home.
15s intervals chasing start. So I went out first. First few controls were in the open so fast. Nick caught me by 3 when I was in the wrong place. We all ran around for ages looking for the 4th then. It was a bush but we were looking for a stone. Kinda took it easy then with Colm the rest of the way around. Sprinted at the end.
The last one was for fun. Teams of 2, 1 map each get all the controls. I was with Nick. I took the map and got some while he went long and got some easier ones. Won it easily, even though Colm tried to convince Nick I had injured my ankle and wanted him to go get 5!
9 PM
Running (road) 5:11 [2] 0.81 km (6:23 / km)
shoes: Asics Gel 1170
Jog with Gina back to the train station.
Didn't get home till fair late. Hampered by getting a puncture on my cylce home.
Didn't get home till fair late. Hampered by getting a puncture on my cylce home.
Wednesday Dec 3, 2014 #
6 PM
Running (off-road) 1:41:18 17.04 km (5:57 / km) +603m 5:03 / km
shoes: Inov8 X-Talon
Long run on 3Rock. Solo tonight as those that could went in the bright.
Started at Lamb Doyles and up the MTB track. Went up to the 3Rock car park and then around b the valley and up the wicklow way. Up Ticknock, then Fairy Castle. Fantastically still and clear night so great views. Down the South side and up along the track. Dropped down to the lower one. There was some felling along here the the track was more like a ploughed field. Wet heavy mud sticking to my shoes making it tough going. wasn't sure where I was and hit the road leading to the path in the open and down the MTB track. Missed the turn off at then end here and ended going the whole way down this path. there are some seriously hairy jumps on it!
Now for some food !
Started at Lamb Doyles and up the MTB track. Went up to the 3Rock car park and then around b the valley and up the wicklow way. Up Ticknock, then Fairy Castle. Fantastically still and clear night so great views. Down the South side and up along the track. Dropped down to the lower one. There was some felling along here the the track was more like a ploughed field. Wet heavy mud sticking to my shoes making it tough going. wasn't sure where I was and hit the road leading to the path in the open and down the MTB track. Missed the turn off at then end here and ended going the whole way down this path. there are some seriously hairy jumps on it!
Now for some food !
Tuesday Dec 2, 2014 #
Note
Stayed at home yesterday since Gina was sick. Will swap Monday with Friday.
Forgot to change my alarm for a morning run this morning too.
Colm tells me he has someone to plan some training with Nick on Thursday. Should get more details.
Really need to make some plans about POM if I am going. I would like to.
Forgot to change my alarm for a morning run this morning too.
Colm tells me he has someone to plan some training with Nick on Thursday. Should get more details.
Really need to make some plans about POM if I am going. I would like to.
6 PM
Running (road) warm up/down 19:04 [2] 3.08 km (6:12 / km) +1m 6:11 / km
shoes: Asics GT 1000
few laps, mostly with Gina and then the dynamics
Running (road) intervals 24:50 5.13 km (4:50 / km) +2m 4:50 / km
shoes: Asics GT 1000
6x 800m 75s rest
Well, ~770 m.
2:50, 2:46, 2:48, 2:50, 2:50, 2:49
Started off with the main group but was pretty at the back by the end. Took my proper recovery and then formed a group with two other lads doing the same times. Good session though I was really feeling it. Probably due to the pace being fairly high for me.
Well, ~770 m.
2:50, 2:46, 2:48, 2:50, 2:50, 2:49
Started off with the main group but was pretty at the back by the end. Took my proper recovery and then formed a group with two other lads doing the same times. Good session though I was really feeling it. Probably due to the pace being fairly high for me.
Running (road) warm up/down 8:47 [2] 1.46 km (6:01 / km) +1m 6:00 / km
shoes: Asics GT 1000
Few laps. Heel getting sore again so didn't do more. Have to sort out this blister thing.
Monday Dec 1, 2014 #
Note
November was poorish, being sick really set me back but I recovered pretty well I think. Have got the hours up decently last week so will try to build on that this week.
Monday - am gym, pm run to climbing with a bit extra, climbing, run home
Tuesday - am run (20-30mins), pm intervals
Wednesday - long run
Thursday - possibility of o intervals with Nick. Need to get someone to organise it. Otherwise 4x miles
Friday - am gym
Saturday - maybe junior o squad training? Haven't done anything to sort it.
Sunday - Curragh oing. Probably green course tempo and then whatever else I need to do!
Monday - am gym, pm run to climbing with a bit extra, climbing, run home
Tuesday - am run (20-30mins), pm intervals
Wednesday - long run
Thursday - possibility of o intervals with Nick. Need to get someone to organise it. Otherwise 4x miles
Friday - am gym
Saturday - maybe junior o squad training? Haven't done anything to sort it.
Sunday - Curragh oing. Probably green course tempo and then whatever else I need to do!
8 AM
Strength 55:33 [2]
slept:7.5
Tired today. Didn't manage the 3rd set I had planned on due to being horrendously late for work. :/ Went back to the old way
2x
13 20kg squats
13 20kg lunges
13 one legged squats1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
38 calf raises on step
1x
10x 2.5kg I's, Y's and T's
3x 20kg assisted pull ups
3x 20kg assisted chin up drops.
2x
13 20kg squats
13 20kg lunges
13 one legged squats1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
38 calf raises on step
1x
10x 2.5kg I's, Y's and T's
3x 20kg assisted pull ups
3x 20kg assisted chin up drops.