Training Log Archive: roarIn the 31 days ending Mar 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2015 #
9 PM
Note
Went for a walk this evening. All seemed well. Ready for this easy jog tomorrow.
Monday Mar 30, 2015 #
8 AM
Strength 32:22 [2]
shoes: Asics GT 1000
Monday gym. Was very tempted to not go due to being very tired. Squat racks were busy at the start so I moved them to the end. I did less reps of bigger weight knowing this is some kind of taper week. If that makes any sense considering how much training I've been doing.
2x
70s plank with one leg + arm lifts
60s side plank with 15 twists + 7 legs lifts
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
20 lowered back ups
20 1 legged calf raises
60s one leg raise holds
1x
5 20kg squats
5 50kg squats
5 60kg squats
5 65kg squats
2x
70s plank with one leg + arm lifts
60s side plank with 15 twists + 7 legs lifts
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
20 lowered back ups
20 1 legged calf raises
60s one leg raise holds
1x
5 20kg squats
5 50kg squats
5 60kg squats
5 65kg squats
7 PM
Cycling (turbo) 30:09 13.81 km (2:11 / km)
shoes: Basso
Stuck on the last few k's mountain stage of Criterium International. Changed the resistance as the slope of the climb changed. Again this worked pretty well, though it helped having Gina to track what effort I was supposed to be doing.
Sunday Mar 29, 2015 #
Event: Leinster League, Pine Forest
4 PM
Cycling (turbo) 30:06 14.25 km (2:07 / km)
shoes: Basso
On the turbo watching the end of Gent Wevelgem. Pretty exciting race and I kind of matched what I thought the efforts they were putting it. Was a bit of fun.
Saturday Mar 28, 2015 #
12 PM
Cycling 1:12:39 [2] 28.85 km (2:31 / km) +198m 2:26 / km
shoes: Basso
Cycled to Clonsilla with Gina, through the park and then back around with a bit of a loop. A bit windy but a lovely day out all told.
Friday Mar 27, 2015 #
9 AM
Note
More physio today. The calf is loosening up but Tuesday is the earliest I'll be able to run. Still very sore in there, though Ihe did have to work hard as it is all the deep tissue that's tight. Stretching, foam rolling and calf raises still the plan, and do some cycling.
Thursday Mar 26, 2015 #
9 PM
Note
Put in an order for a new bike. A Cannondale CAAD8 with 105s.
Should get it in about 1.5-2 weeks.
Should get it in about 1.5-2 weeks.
Wednesday Mar 25, 2015 #
8 AM
Strength 1:06:33 [2]
(injured) shoes: Asics Gel 1170
Extra gym this week. Felt alright. Squats are still feeling pretty tough but everything else I'm relatively happy with. Still a bit heavy though.
1x
10x 3kg T's Y's & I's
10x single leg squats
10x 3kg T's Y's & I's
10x single leg squats
20 50kg squats
20 50kg lunges
10 50kg squats
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling
2x
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
4x 40kg assisted chin ups
20 2 legged calf raises
1x
10x 3kg T's Y's & I's
10x single leg squats
10x 3kg T's Y's & I's
10x single leg squats
20 50kg squats
20 50kg lunges
10 50kg squats
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling
2x
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
4x 40kg assisted chin ups
20 2 legged calf raises
Tuesday Mar 24, 2015 #
Note
Le plan. Had physio this morning. Still tight in the calf, though loosening up so I am still cycling for the week. Will do an extra gym session this week. Only one next week in advance of the JK. Next week I hope to be running from Monday/Tuesday so it'll be easy. I'm not sure how to work out the taper properly.
Monday: gym + easy cycle (done)
Tuesday: physio + cycling 1 min intervals on turbo
Wednesday: gym + ~90 min cycle
Thursday: cycling long intervals (~5 mins ) on turbo
Friday: gym + physio + rest
Saturday: Long cycle. Will have to check with Brian if he is about.
Sunday: Shortish cycling tempo outside
Monday: gym + easy cycle (done)
Tuesday: physio + cycling 1 min intervals on turbo
Wednesday: gym + ~90 min cycle
Thursday: cycling long intervals (~5 mins ) on turbo
Friday: gym + physio + rest
Saturday: Long cycle. Will have to check with Brian if he is about.
Sunday: Shortish cycling tempo outside
7 PM
Cycling 52:17 26.63 km (1:58 / km)
(injured) shoes: Basso
Some cycling intervals on the turbo.
Did ~15 mins warm up watching Marco Polo.
Then turned on a GCN 13 minute workout and did the 10x 40s on, 20s rest part of that with the effort slowly increasing. Then 2 mins easy and 10x 40s on 20s rest again. Except I forgot to put the resitance back up for the first 6 so I was amazed at how great I felt. Turned it back up for the last 4 but kept the gearing so they were hard.
Then cool down watching the rest of the Marco Polo episode.
Nice session.
Did ~15 mins warm up watching Marco Polo.
Then turned on a GCN 13 minute workout and did the 10x 40s on, 20s rest part of that with the effort slowly increasing. Then 2 mins easy and 10x 40s on 20s rest again. Except I forgot to put the resitance back up for the first 6 so I was amazed at how great I felt. Turned it back up for the last 4 but kept the gearing so they were hard.
Then cool down watching the rest of the Marco Polo episode.
Nice session.
Note
Calf felt tight after yesterdays cycle and was at me a bit today so I left off the cycle this evening.
Monday Mar 23, 2015 #
Strength 38:43 [2]
(injured) shoes: Asics GT 1000
Monday morning gym. Felt a bit tired in the morning and was quite slow getting up. End result was that I was a bit late arriving in the gym and had to cut down the session slightly. Squat rack was busy at the start so I had to change the order a bit. Calf is feeling pretty good at the moment. I did some foam rolling at the end and I was able to do it without dying of the pain. Big improvement.
1x
10 single leg squats
10x 3kg T's Y's & I's
5 single leg squats
10x 3kg T's Y's & I's
20 50kg squats
20 50kg lunges
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
10x double leg calf raises
10x double leg calf raises, feet turned inwards
calf stretches
15 lowered back ups
60s straight back holds
1x
10 single leg squats
10x 3kg T's Y's & I's
5 single leg squats
10x 3kg T's Y's & I's
20 50kg squats
20 50kg lunges
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
10x double leg calf raises
10x double leg calf raises, feet turned inwards
calf stretches
15 lowered back ups
60s straight back holds
6 PM
Cycling 41:13 [1] 14.0 km (2:57 / km)
shoes: Basso
Cycled out to Kilmacud to look at some bikes in a shop and then home. Need to make a decision now as to what to buy exactly.
Sunday Mar 22, 2015 #
Event: Leinster League, Bull Island
10 AM
Cycling (road) 58:59 [4] 30.22 km (1:57 / km) +303m 1:52 / km
(injured) shoes: Basso
Cycle from Portrush, while the sprint was ongoing. Headed towards the Giant's causeway with the goal of averaging 30kph for about an hour. Managed that so was happy.
Gorgeous day out today, couldn't have asked for nicer. Beautiful views the whole way too. Legs felt good after yesterday and I tried to keep the pace high. Was lucky with the wind as it more with me on the way back than the way out. Really lovely cycle and very glad I brought my bike out for the weekend.
Gorgeous day out today, couldn't have asked for nicer. Beautiful views the whole way too. Legs felt good after yesterday and I tried to keep the pace high. Was lucky with the wind as it more with me on the way back than the way out. Really lovely cycle and very glad I brought my bike out for the weekend.
Saturday Mar 21, 2015 #
10 AM
Cycling (road) 2:05:05 [2] 58.91 km (2:07 / km) +1133m 1:56 / km
(injured) shoes: Basso
Long cycle from Portstewart. Started out towards Coleraine. Was passed by some guy on a very very nice bike. Thought about staying with him but decided I had a long way to go. Got to Coleraine and headed to Halfords as I had to buy a mini pump. Guy there fitted it and all so that was handy. Then I headed out the coastal road, following the cycle way. Some lovely views and nice surface here.
When I got back to the A2 I accidentally stopped my watch somehow. Cycled on a bit more, then started my watch when I needed to look at the map for a minute and stopped it again when I started :( The end result I missed the bit as I went into Downhill and up past the sign that said 20% !!! That hurt.
Pressed on up towards the top of Binevenagh. Stopped at the top and took some selfies, but it wasn't actually the top so I had more work to do. Fierce steep downhill then to windyhill road. This lived up to the hill part of it's name but not too much wind today which was nice. Another tough climb but my legs were coping well.
Coming down some straights I hit some high speeds and it was after one of these there was a sharp climb that I realised I was actually pretty tired. Took on a gel and a cereal bar and I perked up again. Down through Coleraine and then tried to keep moving back to Portstewart.
All in all a fun day out. Wasn't sunny but warm enough and not raining, very little wind so no complaints.
When I got back to the A2 I accidentally stopped my watch somehow. Cycled on a bit more, then started my watch when I needed to look at the map for a minute and stopped it again when I started :( The end result I missed the bit as I went into Downhill and up past the sign that said 20% !!! That hurt.
Pressed on up towards the top of Binevenagh. Stopped at the top and took some selfies, but it wasn't actually the top so I had more work to do. Fierce steep downhill then to windyhill road. This lived up to the hill part of it's name but not too much wind today which was nice. Another tough climb but my legs were coping well.
Coming down some straights I hit some high speeds and it was after one of these there was a sharp climb that I realised I was actually pretty tired. Took on a gel and a cereal bar and I perked up again. Down through Coleraine and then tried to keep moving back to Portstewart.
All in all a fun day out. Wasn't sunny but warm enough and not raining, very little wind so no complaints.
Friday Mar 20, 2015 #
Note
Plan for the rest of the week:
Friday - rest, driving to Portrush
Saturday - am long cycle, pm indoor orienteering sessions
Sunday - am cycle, not sure exactly how much free time I will have
Friday - rest, driving to Portrush
Saturday - am long cycle, pm indoor orienteering sessions
Sunday - am cycle, not sure exactly how much free time I will have
Thursday Mar 19, 2015 #
8 AM
Strength 1:00:13 [2]
(injured) shoes: Asics GT 1000
Hittin' the gym. Woo.
1x
20 50kg squats
20 50kg lunges
10 50kg squats
10x 3kg T's Y's & I's
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling
15 lowered back ups
50s straight back holds
2x
calf stretches
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
7x 30kg assisted chin ups
3x 40kg assisted chin ups
1x
20 50kg squats
20 50kg lunges
10 50kg squats
10x 3kg T's Y's & I's
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling
15 lowered back ups
50s straight back holds
2x
calf stretches
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
7x 30kg assisted chin ups
3x 40kg assisted chin ups
10 AM
Note
(injured)
Another week to 10 days of no running. The bike is definitely coming up north so. The right calf is in trouble and I have some extreme tightness in there. Ended up getting insoles again. Hopefully they do something. 10 days from now is very close to the JK. If I keep up the training on the bike and the gym it should be grand.
7 PM
Cycling (turbo) 35:00 [2]
shoes: Basso
First try of using my new speed and cadence sensors aaaaand I accidentally stopped my Garmin half way through. I had the numbers there though so it was something to be aiming towards which was good.
Put on a 30 GCN training video. It was pretty good really. They had some climb in Mallorca and it was something like the following with 10s bursts after each 4 mins except the first and the last with the numbers after the effort level. Since my HR is non existant I controlled the effort by using speed. There was some cadence variation too
4 mins - warm up (5)
4 mins - 6 - 70 rpm
4 mins - 7 - 80 rpm
4 mins - 7 - 100 rpm
5 mins - 8 - 90 rpm
4 mins - 9 - 80 rpm, 100 for last min
4 mins - 9 - 90 rpm
cool down
Put on a 30 GCN training video. It was pretty good really. They had some climb in Mallorca and it was something like the following with 10s bursts after each 4 mins except the first and the last with the numbers after the effort level. Since my HR is non existant I controlled the effort by using speed. There was some cadence variation too
4 mins - warm up (5)
4 mins - 6 - 70 rpm
4 mins - 7 - 80 rpm
4 mins - 7 - 100 rpm
5 mins - 8 - 90 rpm
4 mins - 9 - 80 rpm, 100 for last min
4 mins - 9 - 90 rpm
cool down
Wednesday Mar 18, 2015 #
Note
Calf questionable enough that I got a physio appointment, at 21:00 tonight! He works some mad hours.
Will go for a very easy run, and perhaps some cycling if there is time.
My speedometer/cadence sensor still hasn't come so I complained to Amazon and there is a new one on the way with speedy delivery. Get it on Friday hopefully. Maybe will be bringing the bike up north at the weekend. Shall have to see what happens. I'll make a plan post physio. What I know is that gym tomorrow morning is a thing.
Will go for a very easy run, and perhaps some cycling if there is time.
My speedometer/cadence sensor still hasn't come so I complained to Amazon and there is a new one on the way with speedy delivery. Get it on Friday hopefully. Maybe will be bringing the bike up north at the weekend. Shall have to see what happens. I'll make a plan post physio. What I know is that gym tomorrow morning is a thing.
Note
Do people know that IOC is the SHI sprint? I might be the only one.
Chatting to ColmM at the weekend, if IOC gets a number of people from outside of Ireland running, is there a plan for what to do with the start list? On an open area like it is, having random orienteers who are well above the Irish standard could have a fairly significant impact on the results.
Chatting to ColmM at the weekend, if IOC gets a number of people from outside of Ireland running, is there a plan for what to do with the start list? On an open area like it is, having random orienteers who are well above the Irish standard could have a fairly significant impact on the results.
6 PM
Running (road) 34:39 [2] 6.08 km (5:42 / km) +50m 5:29 / km
shoes: Inov8 Road-X 255
Easy run to the park with Gina. Again felt fine at the start and tightened up as it went on.
Tuesday Mar 17, 2015 #
Note
Did some map organising today, while having a lazy day.
Made a big commitment. Pooled Regina's and my maps into the one collection!
Made a big commitment. Pooled Regina's and my maps into the one collection!
Monday Mar 16, 2015 #
9 AM
Running (road) 4:01 [2] 0.75 km (5:21 / km) +1m 5:19 / km
shoes: Inov8 Road-X 255
Jog over to the gym for the strength times.
Strength (gym) 1:03:22 [2]
shoes: Inov8 Road-X 255
Even bigger squats. Seemed fine. Need to sit down and make a new master plan for this strength work again.
1x
20 50kg squats
20 50kg lunges
2x
10x 3kg T's Y's & I's
10 single leg squats
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
45s air cycling
15 lowered back ups
60s straight back holds
2x
35 single calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
2x 35kg assisted chin ups
2x 40kg assisted chin ups
1x
20 50kg squats
20 50kg lunges
2x
10x 3kg T's Y's & I's
10 single leg squats
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
45s air cycling
15 lowered back ups
60s straight back holds
2x
35 single calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
2x 35kg assisted chin ups
2x 40kg assisted chin ups
Running (road) 30:37 [2] 5.71 km (5:21 / km) +37m 5:11 / km
shoes: Inov8 Road-X 255
Easy run back from the gym, dropping in to the apartment to dump my towel and lock. Went to the park and did a lap of the little park place. Nice day. Wore compression socks. Right calf is still not right will have to visit the physio again.
Sunday Mar 15, 2015 #
Event: Hellfire Wood
11 AM
Running (road) warm up/down 3:12 0.36 km (8:50 / km) +50m 5:14 / km
ahr:127 max:144 shoes: Inov8 X-Talon 212
Easy jog to the start.
Orienteering race 43:08 [3] *** 6.7 km (6:26 / km) +259m 5:24 / km
ahr:73 max:102 spiked:17/18c shoes: Inov8 X-Talon 212
Hellfire "Come & try it"
Just cruised around. Pretty much spiked everything except for a tiny miss on 3, no stress. Bridge going to 13 was completely covered in trees. I think I may have missed being told at the start. I got through anyway and I think it was faster than going around. Fun and calf felt good.
Just cruised around. Pretty much spiked everything except for a tiny miss on 3, no stress. Bridge going to 13 was completely covered in trees. I think I may have missed being told at the start. I got through anyway and I think it was faster than going around. Fun and calf felt good.
Running (road) warm up/down 15:56 [2] 2.36 km (6:46 / km) +78m 5:48 / km
shoes: Inov8 X-Talon 212
Small jog, was going to stop after like 2 mins but ColmM was there so I jogged with him for a bit and then back down. Right calf tightening up a little but not too bad.
Wednesday Mar 11, 2015 #
8 AM
Note
Went to intervals yesterday but followed it up with a film (The Warriors, 1970) in Killian & Cian's. Went straight to bed upon arrival home so I didn't upload.
Right calf got a bit tight during the session so I have decided to go for the cycle with Brian today.
Right calf got a bit tight during the session so I have decided to go for the cycle with Brian today.
5 PM
Cycling (road) 1:35:13 [2] 43.25 km (2:12 / km) +410m 2:06 / km
shoes: Basso
Cycle with Brian. Gorgeous day out, warm, not too windy.
Well it started off like that, Brian bailed after 55 mins due to the fact that was working last night and was tired. Then the sun started to go down and it got cold. With patches of air being properly chilly. Did another lap myself and got up to the 90 mins. Felt pretty good. HR monitor has stopped working again it would seem. All nonsense as far as I can tell.
Stretching and icing for the right calf when I got home. Still a bit niggly. We'll see what the story is tomorrow.
Well it started off like that, Brian bailed after 55 mins due to the fact that was working last night and was tired. Then the sun started to go down and it got cold. With patches of air being properly chilly. Did another lap myself and got up to the 90 mins. Felt pretty good. HR monitor has stopped working again it would seem. All nonsense as far as I can tell.
Stretching and icing for the right calf when I got home. Still a bit niggly. We'll see what the story is tomorrow.
Tuesday Mar 10, 2015 #
6 PM
Running (road) warm up/down 12:28 2.35 km (5:18 / km)
ahr:125 max:135 shoes: Asics Gel 1170
warm up. Some laps with Simon and Niall.
Running (road) warm up/down 8:24 1.33 km (6:19 / km)
ahr:146 max:168 shoes: Asics Gel 1170
Dynamics & strides
Running (road) intervals 25:05 5.04 km (4:58 / km) +1m 4:58 / km
ahr:161 max:185 shoes: Asics Gel 1170
Pyramid session: 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s
1:24, 2:51, 4:20, 4:22, 2:55, 1:35
First intervals in ages with the HR. Hoping to see what's going on. Felt pretty good at the start, on the way help felt solid. the second 1200 really got to me though. Could feel the lack of long speed work in the past 4 weeks. Right calf (yes the other one!!) then started to tighten up during the 800 so I just took the last 400 easy as the HR was pretty high too.
Bit annoyed about the calf but unsure if it's a problem or not.
HR nearly worked, but seems to have kinda stopped near the end. Generally looks a bit high to me.
1:24, 2:51, 4:20, 4:22, 2:55, 1:35
First intervals in ages with the HR. Hoping to see what's going on. Felt pretty good at the start, on the way help felt solid. the second 1200 really got to me though. Could feel the lack of long speed work in the past 4 weeks. Right calf (yes the other one!!) then started to tighten up during the 800 so I just took the last 400 easy as the HR was pretty high too.
Bit annoyed about the calf but unsure if it's a problem or not.
HR nearly worked, but seems to have kinda stopped near the end. Generally looks a bit high to me.
Running (road) warm up/down 8:30 1.28 km (6:40 / km) +2m 6:37 / km
ahr:131 max:137 shoes: Asics Gel 1170
Very easy cool down job. Everything seemed alright.
Stretching/Rehab 17:45
ahr:92 max:131
Went up to the gym and had a good stretching. Tried to foam roll but it was a bit old and didn't really do the business.
Monday Mar 9, 2015 #
Strength 1:05:00 [2]
Bit slow in the morning and forgot to start my watch. Squats basically back to what I was doing before POM now. Calf raises took an increment today as well. This gym stuff is going well. Need to keep an eye on this weight though, it's on the higher end of acceptable.
1x
20 40kg squats
20 40kg lunges
15x 3kg T's Y's & I's
2x
10 single leg squats
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
55s air cycling
15 lowered back ups
60s straight back holds
2x
35 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
60s one leg raise holds
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
3x 40kg assisted chin ups
1x
20 40kg squats
20 40kg lunges
15x 3kg T's Y's & I's
2x
10 single leg squats
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
2x
45 side leg raises each side
45 inside leg raises
15 push ups
55s air cycling
15 lowered back ups
60s straight back holds
2x
35 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
60s one leg raise holds
1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
3x 40kg assisted chin ups
Sunday Mar 8, 2015 #
Event: Leinster League, Oughaval
Orienteering 56:25 [3] *** 6.5 km (8:41 / km) +250m 7:17 / km
spiked:3/22c shoes: Inov8 X-Talon 212
LL9 Oughaval (aka Stradbally) Blue.
Hit up the Blue course on my recovery. Almost pulled off a superman except I took it very easy on 19 where I slowed down a lot since I twinged my calf a little. That and the run in where I took it easy. Makes the analysis a bit difficult, but I'll try anyway. Also my Garmin died which doesn't help matters.
Used the AP race evaluation form for this. Mostly clean and tidy, partially due to not killing it. Splits were decent compared to people on Brown except for 15.
Hit up the Blue course on my recovery. Almost pulled off a superman except I took it very easy on 19 where I slowed down a lot since I twinged my calf a little. That and the run in where I took it easy. Makes the analysis a bit difficult, but I'll try anyway. Also my Garmin died which doesn't help matters.
Used the AP race evaluation form for this. Mostly clean and tidy, partially due to not killing it. Splits were decent compared to people on Brown except for 15.
Saturday Mar 7, 2015 #
Event: IMRA Maulin Winter
12 PM
Running (road) 38:18 6.03 km (6:21 / km) +89m 5:55 / km
ahr:127 max:155 shoes: Inov8 X-Talon 212
Easy run in Castlecomer demesne with Gina. Calf seems fine as far as I can tell.
Stretching/Rehab 9:43 [0]
Friday Mar 6, 2015 #
Strength 1:03:13 [2]
slept:7.0 shoes: Asics GT 1000
Upped the squat weights a bit back again. Managed them fine. Body seems to be in good nick in general. Looking forward to some more running over the weekend. Had a tough time getting out of bed, have been tired of late but woke up once I started moving.
2x
10 25kg squats
10 25kg lunges
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
15 push ups
2x
55s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
2x
30 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
2x
10 25kg squats
10 25kg lunges
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
15 push ups
2x
55s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
2x
30 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
Thursday Mar 5, 2015 #
7 PM
Running (road) 20:45 3.51 km (5:55 / km) +26m 5:42 / km
ahr:124 max:137 shoes: Inov8 Road-X 255
Super easy first run back. Went to the first roundabout in the park and back.
HR monitor seems to be back in business. Garmin problems continue though, I lost satellites for no apparent reason as I went past the criminal courts.
HR monitor seems to be back in business. Garmin problems continue though, I lost satellites for no apparent reason as I went past the criminal courts.
Wednesday Mar 4, 2015 #
Stretching/Rehab 1:00:00 [0]
Massage with the physio. Injured box is now officially unticked. Will get to try out some running tomorrow or Friday. Woo! Should take it a little handy coming back so I'll play it by ear.
4 PM
Cycling 1:20:40 34.43 km (2:21 / km) +291m 2:15 / km
ahr:164 max:164
Cycled to the park where I was meant to meet Brian at 16:40 but he had overslept (shift work eh) so up to his end, met him and then did some loops. I got a puncture right at the start so wasted a bit of daylight fixing that. Fun though and not too windy today which was nice. Wore my shorts and legs weren't too cold.
Tuesday Mar 3, 2015 #
8 AM
Strength 36:14 [2]
shoes: Asics GT 1000
My membership lapsed so I wasted a lot of time getting that renewed and only had time for one set. I added an extra minute for the more calf raises in the evening. Heavy today.
1x
10 20kg squats
15 20kg lunges
10 single leg squats
10x 3kg T's Y's & I's
30s 2 legged bridge on gym ball
30s 1 legged bridge on gym ball, (5 each leg and switch)
70s plank with one leg lifts
45s side plank with twists + 5 legs lifts
15 push ups
45s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
5x 30kg assisted pull ups
2x30 single calf raises
1x
10 20kg squats
15 20kg lunges
10 single leg squats
10x 3kg T's Y's & I's
30s 2 legged bridge on gym ball
30s 1 legged bridge on gym ball, (5 each leg and switch)
70s plank with one leg lifts
45s side plank with twists + 5 legs lifts
15 push ups
45s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
5x 30kg assisted pull ups
2x30 single calf raises
5 PM
Cycling 57:49 [3] 23.38 km (2:28 / km)
shoes: Basso
Garmin is having a very bad time at the moment. It just started vibrating like crazy yesterday and I can't download it now.
Did 10x cycling intervals up the Kyber. Mostly in the range 1:45-1:51. Pretty fun, even if it was Baltic out and windy.
The first too were too hard and I had to tone it back a bit but I then held the consistency pretty well.
Did 10x cycling intervals up the Kyber. Mostly in the range 1:45-1:51. Pretty fun, even if it was Baltic out and windy.
The first too were too hard and I had to tone it back a bit but I then held the consistency pretty well.
Monday Mar 2, 2015 #
Note
Updated the CNOC DOMA. All of the maps now appear on omaps.worldofo.com. This means I can easily look at any of my maps in 3drerun without having to upload them twice. Excellent.
Plan for the week. Jump back on the bandwagon. Get on the calf raises and stretching.:
Monday: cycling, climbing?
Tuesday: am gym, pm cycling intervals, probably kyber hills
Wednesday: am massage, pm cycling with Brian
Thursday: am gym, pm cycling maybe with Brian
Friday: Easy run
Saturday: probably not the IMRA race. Might go to it and help. Then down to Gina's for the wknd.
Sunday: orienteering in Stradbally.
Plan for the week. Jump back on the bandwagon. Get on the calf raises and stretching.:
Monday: cycling, climbing?
Tuesday: am gym, pm cycling intervals, probably kyber hills
Wednesday: am massage, pm cycling with Brian
Thursday: am gym, pm cycling maybe with Brian
Friday: Easy run
Saturday: probably not the IMRA race. Might go to it and help. Then down to Gina's for the wknd.
Sunday: orienteering in Stradbally.
Strength 2:00 [1]
120 calf raises each leg in two goes of 2x30 during the day.
7 PM
Cycling 36:00 [2]
shoes: Basso
On the turbo. Watched S01E01 of Marco Polo. Apparently the last Vikings I watched was the last of the season. Just spun out the legs really. I think I will get a cadence sensor for the bike.