Training Log Archive: roarIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
1 PM
Running (off-road) warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov 8 Oroc 2016 2
Quick jog over the where I was going to start and over to a bush.
O-training 1:00:30 [3] **** 7.0 km (8:39 / km) +3m 8:38 / km
shoes: Inov 8 Oroc 2016 2
O-training on Bull Island. Good terrain strength training if nothing else. Plenty of long marram grass to fight through (and stab my legs). Did a line and some control picking. The first control was terrible but it got better for a while on the line. It kinda collapsed then and I got very frustrated and wandered around a lot. Eventually got the south part done then I was to run quick up the beach and do some more control picking. That went mostly well. Was good to do it after the bit more effort.
In general Bull Island is not the best place for training though. 2.5m contour form lines are just impossible to tell from a bit of longer grass.
In general Bull Island is not the best place for training though. 2.5m contour form lines are just impossible to tell from a bit of longer grass.
Saturday Jul 30, 2016 #
8 AM
Note
slept:8.0
10 AM
Running (road) warm up/down 19:41 [2] 3.15 km (6:15 / km) +42m 5:52 / km
shoes: Inov8 X-Talon 2016
Nice warm up over the the Kyber area with Gina for the session.
Running (road) hills 48:31 9.96 km (4:52 / km) +188m 4:27 / km
shoes: Inov8 X-Talon 2016
Hills up the Kyber with "Crusaders". 6x 1/2mile 1/2mile jog recovery down
Was late down as apparently it got moved to 9am for some Ronnie Delaney tribute. thus it was just Gina, some guy (either Vincent or Victor, Gina confused me). Started easy, probably too easy, and built into it and was working hard by the end. Enjoyable.
4:02, 3:50, 3:47, 3:46, 3:40, 3:36
Was late down as apparently it got moved to 9am for some Ronnie Delaney tribute. thus it was just Gina, some guy (either Vincent or Victor, Gina confused me). Started easy, probably too easy, and built into it and was working hard by the end. Enjoyable.
4:02, 3:50, 3:47, 3:46, 3:40, 3:36
Running (road) warm up/down 18:44 [2] 2.62 km (7:08 / km) +2m 7:07 / km
shoes: Inov8 X-Talon 2016
Cool down home. Did some more fence vaulting for fun. Nice day out.
3 PM
Running (off-road) warm up/down 35:23 [2] 3.11 km (11:22 / km) +82m 10:02 / km
shoes: Inov 8 Oroc 2016 2
O-training 33:51 [4] 4.86 km (6:58 / km) +148m 6:03 / km
18c shoes: Inov 8 Oroc 2016 2
Glendoo L3D W21E course as training.
Running (off-road) warm up/down 5:30 [2] 0.89 km (6:11 / km) +9m 5:53 / km
shoes: Inov 8 Oroc 2016 2
Friday Jul 29, 2016 #
5 PM
Running (road) 42:10 [2] 8.02 km (5:15 / km) +37m 5:08 / km
slept:8.0 shoes: Asics Hyper Speed 6 2016
Easy one. Went through Patrick's gardens and headed up towards Harold's cross to have a look at some parks. The Mount Argus one was nice. got stuck in some dead end housing estate though and then ended up coming back the same way pretty much, Calves tight.
7 PM
Strength 20:00 [1]
Day 13
Straight after run. Some tough things in here for this section.
Straight after run. Some tough things in here for this section.
Thursday Jul 28, 2016 #
9 AM
Note
slept:7.0
Porridge without the honey is just not as good.
Wednesday Jul 27, 2016 #
7 PM
Running (off-road) warm up/down 9:33 1.16 km (8:12 / km) +70m 6:18 / km
ahr:119 max:144 shoes: Inov8 X-Talon 2016
Running (off-road) race 34:06 [5] 7.08 km (4:49 / km) +272m 4:02 / km
shoes: Inov8 X-Talon 2016
Running (road) warm up/down 13:26 [2] 1.78 km (7:32 / km) +20m 7:08 / km
shoes: Inov8 X-Talon 2016
10 PM
Strength 18:00 [1]
Day 12
Still no split squats.
Still no split squats.
Tuesday Jul 26, 2016 #
9 AM
Note
slept:8.0
6 PM
Running (road) warm up/down 18:00 2.96 km (6:05 / km) +1m 6:05 / km
ahr:116 max:150 shoes: Asics Hyper Speed 6 2016
Warm up with Gina and then Michael. Then some dynamics & strides. Started off in a thermal but warmed up fairly quickly and was pouring sweat by the end of the the strides. Very humid out. Didn't bring water down which I would have liked.
Running (road) intervals 31:11 [4] 6.95 km (4:29 / km) +3m 4:29 / km
shoes: Asics Hyper Speed 6 2016
8x 600m ~200m jog recovery
Ugh I felt rough today. Just very sluggish. Stressed at work which isn't the best and taking some energy out of me. Knee was fine for the intervals. Just went through the motions kinda mindlessly. Humid out but a good session, times were fairly consistent actually.
2:10, 2:10, 2:09, 2:11, 2:13, 2:12, 2:12, 2:08
Ugh I felt rough today. Just very sluggish. Stressed at work which isn't the best and taking some energy out of me. Knee was fine for the intervals. Just went through the motions kinda mindlessly. Humid out but a good session, times were fairly consistent actually.
2:10, 2:10, 2:09, 2:11, 2:13, 2:12, 2:12, 2:08
Running (off-road) warm up/down 10:32 [2] 1.67 km (6:19 / km) +4m 6:14 / km
shoes: Asics Hyper Speed 6 2016
Cool down with Michael.
10 PM
Strength 29:00 [1]
Day 11
Can't do the split squats due to the knee so replaced them with back leg extensions.
Can't do the split squats due to the knee so replaced them with back leg extensions.
Monday Jul 25, 2016 #
9 AM
Note
slept:8.5
Strength is hard work. Certainly noticing by body getting tired but it seems positive. Good solid week. Working on getting more sleep this week again. Have set an go to bed alarm and created incentives for going to bed and getting up on time (I get to have honey in my porridge if I'm a good boy).
Monday - Easy run. Have a number of people visiting to pick up things are various points in the evening
Tuesday - Intervals on the track
Wednesday - IMRA Glen of the Downs
Thursday - Easy run
Friday - rest - might switch Thurs and Fri depending on social commitments
Saturday - am hills with Crusaders. pm O-training Glendoo 3 day
Sunday - O-training Lough Firrib 3 day. This could be a bit of a nightmare to get to the start of. Will have to look at it in more detail.
Monday - Easy run. Have a number of people visiting to pick up things are various points in the evening
Tuesday - Intervals on the track
Wednesday - IMRA Glen of the Downs
Thursday - Easy run
Friday - rest - might switch Thurs and Fri depending on social commitments
Saturday - am hills with Crusaders. pm O-training Glendoo 3 day
Sunday - O-training Lough Firrib 3 day. This could be a bit of a nightmare to get to the start of. Will have to look at it in more detail.
9 PM
Note
Bad knee was quite sore from a fall yesterday while orienteering so I skipped the strength work. Ice and rest and I hope it'll be better tomorrow.
Sunday Jul 24, 2016 #
4 PM
Running (road) warm up/down 16:10 [2] 2.52 km (6:25 / km) +59m 5:45 / km
shoes: Inov 8 Oroc 2016 2
Jog from the entrance to Scarr forest to the start of the L3D start. I think I followed the correct route and there was a little bit of evidence of people having gone that way previously. Nice day. Quite a lot sunnier than the day the race was actually held on.
O-training 1:26:28 [4] **** 9.99 km (8:39 / km) +372m 7:18 / km
shoes: Inov 8 Oroc 2016 2
Noticed very quickly, my hair is too long for orienteering. It was getting in my eyes really badly in the forest. Good for 1 and got into the map nicely. No bother with the lack of controls. Saw the island on the way to 3. I understand how it was an issue but I was pre warned. Was solid in the first forest bit and felt good. Took a fall going up to 6 and hit my bad knee fairly badly and had some pain in the hip too. Took a a little bit to loosen up after that. This area with 6-7-8 was rough then. Heather very long going up to 8 but not fog, just a little wind. Good up top, really enjoy this area and nice spike on 12. Started to feel tired going to 13 and had a bit of a low point heading down to 14. The ferns here were pretty massive, about 5ft high. Got confused with how far I'd gone and hesitated a decent amount. More huge ferns around 15 and going to 16 slowed me a lot and I was feeling tired. Bad line on 17 and then again on 18 and I was dropping some time. Got it back together for 19. Back into reading the map and checking direction. Went through the open for 20 which was awful. 6ft high ferns this time. Then the last bit through the forest was real nice and I felt good.
Enjoyable but tough. Started to suffer physically after about 55-60 mins which is not too unexpected but fairly fine given my current goals. Good to get some good rough terrain in and I was happy with how my orienteering started and finished, though them middle bit wasn't great.
Running (road) warm up/down 8:57 [2] 1.13 km (7:53 / km) +90m 5:39 / km
shoes: Inov 8 Oroc 2016 2
Pretty tough cool down back to the entrance to the forest. Reached the gate at exactly the time I had told Regina.
Saturday Jul 23, 2016 #
12 PM
Running (road) warm up/down 13:48 2.28 km (6:04 / km) +35m 5:38 / km
ahr:121 max:157 slept:7.0 shoes: Inov8 X-Talon 2016
Feeling tired this morning. Yawning the whole way down in the car. Just not enough sleep. Tried to loosen up and succeeded a bit with some strides and moving about.
Running (off-road) race 1:09:01 10.41 km (6:38 / km) +707m 4:57 / km
ahr:162 max:171 shoes: Inov8 X-Talon 2016
Started slow and it took a long time to get any faster. Suffered a lot on Camara Hill early on and people were going past me pretty rapidly. Kinda had my place by the top of Camara then started to gain some ground on the next bit. The steeper bits where people could still run was where I lost ground. The flatter bits and the really steep bits I got back some time. Felt pretty awful though and wasn't really able to get into a rhythm. Fog and rain closed in and I was on the edge of being cold but was ok (also had my bag with extra clothes so no worries). Brian McGuickan cameup to me before the steep climb to the top. I stuck to him for a bit and then pushed on to the plateau. Caught some guy and we were together on the plateau. He had no confidence and stopped about 150m short of the cairn and asked where it was. I told him to keep going.
Coming off was fairly vague but I know it ok. Picked my features and there was a stream of people coming up too. Line was ok down the steep rocks but it was very slippery and I was reluctant to break myself so Brian actually got past me again. Once we got past the rocks though I opened it up and gapped him. Caught and passed some other people too. Some guy stopped to ask walkers for directions just as I caught him and then came rocketing past just before Camara, where he got an even bigger gap up the hill. My legs were going nowhere. Tried, but there was no catching him down Camara. Passed someone else at least. Then hopped the gate impressively (at least I think so!) and cruised to the finish.
Happy to be faster than last year but still felt fairly shocking.
Coming off was fairly vague but I know it ok. Picked my features and there was a stream of people coming up too. Line was ok down the steep rocks but it was very slippery and I was reluctant to break myself so Brian actually got past me again. Once we got past the rocks though I opened it up and gapped him. Caught and passed some other people too. Some guy stopped to ask walkers for directions just as I caught him and then came rocketing past just before Camara, where he got an even bigger gap up the hill. My legs were going nowhere. Tried, but there was no catching him down Camara. Passed someone else at least. Then hopped the gate impressively (at least I think so!) and cruised to the finish.
Happy to be faster than last year but still felt fairly shocking.
Running (road) warm up/down 10:12 1.52 km (6:42 / km)
ahr:111 max:122 shoes: Inov8 X-Talon 2016
Shuffle along the road back to Fenton's. Feeling fairly destroyed and not moving very fast at all.
8 PM
Note
Sooo tired. Need to get some sleep. Afternoon lying on the sofa not moving.
9 PM
Strength 20:00 [1]
Day 10
Pretty wrecked and glad to not have to do mountain climbers today. Good to get it done though.
Pretty wrecked and glad to not have to do mountain climbers today. Good to get it done though.
Friday Jul 22, 2016 #
7 PM
Running (road) 38:43 7.52 km (5:09 / km) +32m 5:02 / km
ahr:137 max:151 shoes: Asics Hyper Speed 6 2016
Easy solo run up to Glasnevin cemetery. Wandered around some housing estates and came home. Wasn't feeling up for this before I started but once I got out it was great and I really enjoyed it.
Strength 19:30 [1]
Thursday Jul 21, 2016 #
9 AM
Note
slept:7.0 (rest day)
Why don't I sleep more?
Walked to work with G today for a rest.
Walked to work with G today for a rest.
Wednesday Jul 20, 2016 #
8 AM
Note
slept:7.0
7 PM
Running (road) warm up/down 12:17 2.13 km (5:46 / km) +25m 5:27 / km
ahr:130 max:152 shoes: Inov8 X-Talon 2016
Warming up about the place. A bit stiff at first but loosened up nicely pretty quickly. Wasn't sure what the weather was going to do, sun was out but a bit of a wind so went with the t-shirt.
Running (off-road) 48:38 9.2 km (5:17 / km) +327m 4:29 / km
ahr:171 max:181 shoes: Inov8 X-Talon 2016
Didn't do the full 7 races so I was in the group out last. One lad flew off but there was a battle between me and a guy in a Moxie top. Started to pass people pretty early really. Didn't destroy it along the road at the start and kept something for the hill. Really happy with the climb then. Felt good all the way and kept running decently well. Summited maybe 45s behind Moxie guy. As usual the Kippure descent was fantastic. Caught and passed Moxie guy just at the first flat bit and actually got to 10m behind the other fella from our wave. Suffered a lot on the road. Tried to keep good form and speed but Moxie guy came back at me on the last kick uphill and I didn't have anything to go with him to the line.
Waay better than last year which is nice but not that much better than 2011 when I recall feeling pretty dire.
Waay better than last year which is nice but not that much better than 2011 when I recall feeling pretty dire.
Running (off-road) warm up/down 10:46 1.52 km (7:06 / km) +35m 6:22 / km
ahr:124 max:141 shoes: Inov8 X-Talon 2016
Run up Glendoo path for a bit. Actually got decently far on a decent trail then stopped on some hillock to look at the nice view before heading back to the car.
10 PM
Strength 17:00 [1]
day 8. More reps
Tuesday Jul 19, 2016 #
9 AM
Note
slept:7.5
6 PM
Running (road) warm up/down 18:59 1.58 km (12:01 / km)
ahr:115 max:124 shoes: Asics Hyper Speed 6 2016
Laps with BrianMcG & Seb. Warm out another chance for the singlet. Then the usual dynamics and strides which I forgot to restart my watch for.
Running (road) intervals 31:54 5.79 km (5:31 / km) +4m 5:30 / km
ahr:164 max:182 shoes: Asics Hyper Speed 6 2016
3x 800m 90s 3x 600m 75s 3x 300m 60s
Rests were longer as it was very warm. I didn't notice that at first and I had my bottle at the start line to take small sips out of constantly. Johnannes went at the front of our group and he was reasonably paced for the first one. As usual I followed on number 2 and that was too fast. Suffered then on the 600s running them at a slower pace than the 8s but was then able to do the 3s very well. Guy tried to pass me on the last one and if I'm doing last leg at WOC can't be letting anyone pass me at the end. Good session.
2:49, 2:45, 2:50,
2:05, 2:07, 2:10,
59, 59, 56
Rests were longer as it was very warm. I didn't notice that at first and I had my bottle at the start line to take small sips out of constantly. Johnannes went at the front of our group and he was reasonably paced for the first one. As usual I followed on number 2 and that was too fast. Suffered then on the 600s running them at a slower pace than the 8s but was then able to do the 3s very well. Guy tried to pass me on the last one and if I'm doing last leg at WOC can't be letting anyone pass me at the end. Good session.
2:49, 2:45, 2:50,
2:05, 2:07, 2:10,
59, 59, 56
Running (off-road) warm up/down 10:05 1.64 km (6:09 / km) +4m 6:05 / km
ahr:141 max:148 shoes: Asics Hyper Speed 6 2016
Cool down laps with the two guys I was running with, John & Jonathan. May as well have been a liquid. Got some free biscuits and a t-shirt afterwards.
10 PM
Strength 22:00 [1]
day 7
Onto more strengthy stuff.
Split squats, hip thrust, one leg deadlift, mountain climber
Onto more strengthy stuff.
Split squats, hip thrust, one leg deadlift, mountain climber
Monday Jul 18, 2016 #
7 PM
Running (road) 37:21 5.22 km (7:10 / km) +57m 6:47 / km
ahr:121 max:152 shoes: Asics Hyper Speed 6 2016
Easy with Gina over to the park. Messed around a bit jumping fences and hedges and then running down steep small hills. Really warm lovely day. Great fun. Saw the most people ever also running in the park. It was a bit mad and at one point it was like we were having a group run.
9 PM
Strength 28:00 [1]
Day 6
Sunday Jul 17, 2016 #
1 PM
Hill Walk 1:00:00 [1]
shoes: Inov8 X-Talon 2016
Easy walk with Gina and Killian up Tonlagee from Glenmacnass waterfall car park. Well from beside the car park as it was totally full. Fantastic day and very enjoyable. Brought togs and went for a swim in Lough Ouler, which is absolutely freezing.
10 PM
Strength 25:00 [1]
day 5? getting easier and more efficient at it. Looking forward to some different stuff.
Saturday Jul 16, 2016 #
12 PM
Running (off-road) 1:33:05 [3] 13.22 km (7:02 / km) +845m 5:20 / km
shoes: Inov 8 Oroc 2016 2
IMRA Carlingford. 1st, nice one.
Was a bit late arriving so no warm up. Was still pinning on my number during the race briefing. Fantastic day so I was in the singlet, all suncreamed up. Started calmly and paced myself up to Slieve Foye. There were a load of different routes taken as it was very ferny and people were avoiding them. One guy, Fergus, blasted ahead and got a significant gap. There was a crowd of about 7 then fairly close together with me the second last of them for the power walked for the summit. Brian O'Murchu was 2nd to the summit and I was in 7th 1:40 behind him. Everyone quickly dissapeared then and I took a really nice line off the summit. Caught one Newcastle fella and was ahead of him for the flat bit. Caught a blue guy then two by the lakes. He was running then walking and net going the same speed as me.
Keeping nice straight lines I gained some time around Raven's rock and dropped into the valley before Fox's rock. Looked around but there didn't seem to be anyone about. Climbed strongly enough to the summit where the first marshal gave me a jelly. Second marshal was Kieran Rocks, he gave me a jelly baby and told me I was in 1st, a little to my surprise, had about a 30s lead. No time to catch up with him though and turned back.
Was a little more left around Raven's rock on the way back, legs finding the climbing tough and it wasn't as good a line but I kept my lead until we started climbing Slieve Foye. Then the blue guy and Newcastle guy started gaining on me slowly. I knew once I hit the summit any where near them I had it. they followed me but I was running well on the climb and was still in the lead at the top, but only by about 1s over blue, with Newcastle about 100m behind.
Turned on the descending skill and went straight, down the big crack. Technical stuff and I stayed safe enough. No sign of either of the guys. Got some nice lines through the ferns as it doesn't matter so much downhill and I was able to see it nicely. Did hit a massive gorge at one point and the only option was to go into it. Didn't work out too badly but had to do 100m of fern bashing. Cruised down the road then for the easy win.
Nice to be racing for a placing. Really the kind of race that suited me somehow. Climbed pretty strongly in general and the terrain was great. Very enjoyable day out.
Was a bit late arriving so no warm up. Was still pinning on my number during the race briefing. Fantastic day so I was in the singlet, all suncreamed up. Started calmly and paced myself up to Slieve Foye. There were a load of different routes taken as it was very ferny and people were avoiding them. One guy, Fergus, blasted ahead and got a significant gap. There was a crowd of about 7 then fairly close together with me the second last of them for the power walked for the summit. Brian O'Murchu was 2nd to the summit and I was in 7th 1:40 behind him. Everyone quickly dissapeared then and I took a really nice line off the summit. Caught one Newcastle fella and was ahead of him for the flat bit. Caught a blue guy then two by the lakes. He was running then walking and net going the same speed as me.
Keeping nice straight lines I gained some time around Raven's rock and dropped into the valley before Fox's rock. Looked around but there didn't seem to be anyone about. Climbed strongly enough to the summit where the first marshal gave me a jelly. Second marshal was Kieran Rocks, he gave me a jelly baby and told me I was in 1st, a little to my surprise, had about a 30s lead. No time to catch up with him though and turned back.
Was a little more left around Raven's rock on the way back, legs finding the climbing tough and it wasn't as good a line but I kept my lead until we started climbing Slieve Foye. Then the blue guy and Newcastle guy started gaining on me slowly. I knew once I hit the summit any where near them I had it. they followed me but I was running well on the climb and was still in the lead at the top, but only by about 1s over blue, with Newcastle about 100m behind.
Turned on the descending skill and went straight, down the big crack. Technical stuff and I stayed safe enough. No sign of either of the guys. Got some nice lines through the ferns as it doesn't matter so much downhill and I was able to see it nicely. Did hit a massive gorge at one point and the only option was to go into it. Didn't work out too badly but had to do 100m of fern bashing. Cruised down the road then for the easy win.
Nice to be racing for a placing. Really the kind of race that suited me somehow. Climbed pretty strongly in general and the terrain was great. Very enjoyable day out.
3 PM
Note
Stopped on the way home to go to the beach with Gina. Ate some ice cream and put our legs in the sea on a very sunny afternoon. Very pleasant. Tried to do multiple chores like getting a new bulb for the car headlight and going shopping but everything closed just as we got there.
10 PM
Strength 28:00 [1]
day 4
Friday Jul 15, 2016 #
8 AM
Note
slept:8.0 (rest day)
Left calf is very tight this morning. Gave it some warming and foam rolling.
11 PM
Strength 25:00 [1]
day 3
Thursday Jul 14, 2016 #
Note
5 PM
Running (road) 28:36 4.59 km (6:14 / km) +21m 6:05 / km
ahr:99 max:184
Easy run with Gina. Went along the canal and then back through Stephen's Green & Merrion square. Quite pleasant though the calves are tight enough. Quads can feel yesterday too.
10 PM
Strength 37:00 [1]
Wednesday Jul 13, 2016 #
Note
7 PM
Running (road) warm up/down 17:15 2.31 km (7:29 / km) +102m 6:08 / km
ahr:111 max:136 shoes: Inov8 X-Talon 2016
Warm up with Ben to the start and then beyond up the route a bit. Small bit of stretching and then back to the start.
Running (off-road) race 43:30 7.43 km (5:51 / km) +409m 4:35 / km
ahr:168 max:177 shoes: Inov8 X-Talon 2016
Much nicer start to the route than the old one. On some marked way which was either called Bray or Sugarloaf. Started sensibly but felt good and kept working really well. The first bit of the climb was quite punchy with kinda flat bits then steep bits repeated. After a while it turned up and was more steady. I was hanging on to Brian McG's coattails for dear life. Some tiny lady was there too. They got away a bit nearer the top and then I worked to pull them back along the next flatter bit before the kick up the summit. I kept something in reserve for this as it was tough.
I used the hands on knees approach and scrambled when I could to get arms helping me. Passed out maybe 5 people. Solid work. Pretty blinded from effort by the summit and it took a little bit to get going on the steep, rocky descent. Passed a couple more here though. Then it opened out onto a grassy gradual downhill where someone took a photo. That form though:
Then we were back to the old route, winding through the ferns with decently rough ground. Picked off a few more places and had great fun to catch up to Brian L. Then it turned uphill again. More hanging on but he got a little gap and I couldn't close it before the finish.
A fun race, much nicer start. Definitely worth saying that twice. Felt so much better than last week and was able to push well. 20th 113%
I used the hands on knees approach and scrambled when I could to get arms helping me. Passed out maybe 5 people. Solid work. Pretty blinded from effort by the summit and it took a little bit to get going on the steep, rocky descent. Passed a couple more here though. Then it opened out onto a grassy gradual downhill where someone took a photo. That form though:
Then we were back to the old route, winding through the ferns with decently rough ground. Picked off a few more places and had great fun to catch up to Brian L. Then it turned uphill again. More hanging on but he got a little gap and I couldn't close it before the finish.
A fun race, much nicer start. Definitely worth saying that twice. Felt so much better than last week and was able to push well. 20th 113%
Running (road) warm up/down 10:01 1.38 km (7:17 / km) +26m 6:39 / km
ahr:127 max:146 shoes: Inov8 X-Talon 2016
Cool down to my jacket and a bit of the start of the route. Then joggen down the road until I met Ben who had the car keys.
Tuesday Jul 12, 2016 #
6 PM
Running (road) warm up/down 17:46 [2] 2.89 km (6:08 / km) +1m 6:08 / km
shoes: Asics Hyper Speed 6 2016
Couple of warm up laps with Michael W then dynamics. Feeling a lot better than last week.
Running (road) intervals 28:31 [4] 5.28 km (5:24 / km) +3m 5:23 / km
shoes: Asics Hyper Speed 6 2016
4x 400m 60s 4x 800m 90s
Felt hella better than last week. Nicely in with the group and real consistent good times. Happy. Nice evening too.
83, 80, 79, 80
2:53, 2:49, 2:52, 2:52
Felt hella better than last week. Nicely in with the group and real consistent good times. Happy. Nice evening too.
83, 80, 79, 80
2:53, 2:49, 2:52, 2:52
Running (off-road) warm up/down 7:34 [2] 1.28 km (5:56 / km) +6m 5:48 / km
shoes: Asics Hyper Speed 6 2016
Cool down with Brian McG had some jobs to do so cut it one lap short. Nice evening.
10 PM
Strength 30:00 [1]
Doing a challenge to get me to do this strength work. Today was day 1. Hip flexor movement and then some balance. Finished it off with some custom calf raises.
Monday Jul 11, 2016 #
8 AM
Note
slept:7.5
Acceptable week last week. Missing Thursday not the best. Getting the energy sorted out was worth it though. Seriously need to get on this strength train.
Monday - Easy to + from climbing, also climbing.
Tuesday - Intervals on the track
Wednesday - IMRA Sugar Bowl
Thursday - Might mix it up with a cycle.
Friday - Rest
Saturday - IMRA Carlingford. I'd be tempted to do some o-training while up there but that seems like a bit too big of a bite.
Sunday - O-training L3D day3. Ugh I just realised I forgot to print a 1:10000 copy while I was in Wicklow at the weekend.
Monday - Easy to + from climbing, also climbing.
Tuesday - Intervals on the track
Wednesday - IMRA Sugar Bowl
Thursday - Might mix it up with a cycle.
Friday - Rest
Saturday - IMRA Carlingford. I'd be tempted to do some o-training while up there but that seems like a bit too big of a bite.
Sunday - O-training L3D day3. Ugh I just realised I forgot to print a 1:10000 copy while I was in Wicklow at the weekend.
11 PM
Note
(rest day)
Follow up from my knee MRI finally happened. Not the best news. Have a meniscal tear and chronic tendonitis. Advice is to keep running while it's not sore and see a knee specialist who can properly advise on surgery. Spent the evening doing some research on it instead of running and generally feeling not too happy about it. Sorted out my brain though now.
Sunday Jul 10, 2016 #
5 PM
O-training 59:32 7.28 km (8:10 / km) +311m 6:44 / km
ahr:144 max:169 shoes: Inov 8 Oroc 2016 2
Oof. I remember why we don't orienteer in Ireland in the summer. Undergrowth. In Stradbally this entirely takes the form of brambles. As a result this was pretty horrific. For some reason my contacts were acting up too. Whenever I blinked I couldn't see for like a second afterwards which doesn't make map reading easy. Not a great technical performance as a result and had to cut it short then to get back home. Physically I was great though. The course Regina planned was top too. Though the map version was slightly old I'm not sure a new one would have made much difference.
Saturday Jul 9, 2016 #
9 AM
Running (road) race 19:10 [5] 5.0 km (3:50 / km) +32m 3:43 / km
shoes: Asics Hyper Speed 6 2016
Tymon parkrun
The rain was easing off as we went to the start but my watch was having none of it. Pressing any button resulted in pressing right 3 times and down once. Luckily I had set it up for the splits before but no HR.
Plan was to cruise it, more of a tempo run than anything. Start was downhill to a bend but just hung with group while trying to get my watch to respond. Saw the first 500m pace and thought eek. The race calmed down then and two people went off the front. I was in a pretty solid group but I calmed myself and went back to the planned pace for the slight uphill. Still felt really god though so let the legs flow and was running with a guy who "Ran with Ray" ( what's your Ray number? :) ). We stuck together then for the rest of the race. Mostly with me just behind. Pace was good and 11:16 through 3k which is actually a PB! Was starting to feel like I was working hard at the start of the 4th k. Then it got worse as the path kicked up a bit. Ray guy got away from me and by the top someone had nearly bridged up to me. Wasn't actually very sure of where the finish was but when I realised I pushed on to drop my chaser. I wasn't catching back with Ray but worked hard to the line all the same.
3:43, 3:43, 3:51, 4:00, 3:52
:) Nice to get a little PB when I supposedly wasn't even trying. tbf when I realised it was on I wasn't going to slow down.
The rain was easing off as we went to the start but my watch was having none of it. Pressing any button resulted in pressing right 3 times and down once. Luckily I had set it up for the splits before but no HR.
Plan was to cruise it, more of a tempo run than anything. Start was downhill to a bend but just hung with group while trying to get my watch to respond. Saw the first 500m pace and thought eek. The race calmed down then and two people went off the front. I was in a pretty solid group but I calmed myself and went back to the planned pace for the slight uphill. Still felt really god though so let the legs flow and was running with a guy who "Ran with Ray" ( what's your Ray number? :) ). We stuck together then for the rest of the race. Mostly with me just behind. Pace was good and 11:16 through 3k which is actually a PB! Was starting to feel like I was working hard at the start of the 4th k. Then it got worse as the path kicked up a bit. Ray guy got away from me and by the top someone had nearly bridged up to me. Wasn't actually very sure of where the finish was but when I realised I pushed on to drop my chaser. I wasn't catching back with Ray but worked hard to the line all the same.
3:43, 3:43, 3:51, 4:00, 3:52
:) Nice to get a little PB when I supposedly wasn't even trying. tbf when I realised it was on I wasn't going to slow down.
Running (road) warm up/down 10:30 1.58 km (6:39 / km) +20m 6:15 / km
ahr:121 max:156 shoes: Asics Hyper Speed 6 2016
Warm up before the parkrun. Mostly some jogging with Gina then did a few strides up a hill. It started to absolutely bucket down rain, torrential style and got properly drenched.
Running (road) warm up/down 7:25 0.89 km (8:22 / km) +4m 8:11 / km
ahr:126 max:156 shoes: Asics Hyper Speed 6 2016
Cool down with Gina. Tymon is a nice park. Had a little go on the outdoor exercise machines and then we found an obstacle course. Stopped the watch while we did that which was good craic. Then back to the same point and finish the job before heading for last lunch in Wicklow before moving.
5 PM
Running (off-road) warm up/down 8:14 1.02 km (8:05 / km) +30m 7:03 / km
ahr:92 max:131 shoes: Inov 8 Oroc 2016 2
Up to the start with Gina
O-training 36:43 4.99 km (7:22 / km) +64m 6:55 / km
ahr:157 max:178 spiked:17/20c shoes: Inov 8 Oroc 2016 2
Re ran an old green course for 2014. Decided to mostly go straight where I could for practice at tough stuff. It was fine apart from 11 which was totally horrific. Took forever that did. Tweaked my ankle a little on the way to 16 then so was slow for that and 17. The tape I had on was terrible. Must get some more good stuff. Physically good.
Running (off-road) warm up/down 5:31 0.93 km (5:56 / km) +2m 5:53 / km
ahr:114 max:139 shoes: Inov 8 Oroc 2016 2
Back down to the playground where I went on the swings while waiting for Gina and then to the car.
Thursday Jul 7, 2016 #
8 AM
Strength 4:00 [1]
slept:7.0
Ugh, not feeling a whole lot fresher this morning.
one legs and calf raises, up to 30 now.
one legs and calf raises, up to 30 now.
10 PM
Note
(rest day)
Just feeling rough so had an evening off and lay on the sofa. Definitely feel better for it.
Wednesday Jul 6, 2016 #
Note
slept:8.0
7 PM
Running (off-road) warm up/down 17:04 2.44 km (6:59 / km) +121m 5:36 / km
ahr:118 max:146 shoes: Inov8 X-Talon 2016
Warm up with ColmM. Just went up the start of the route and then turned left at some point.
Running (off-road) race 1:04:48 [4] 11.03 km (5:52 / km) +494m 4:48 / km
shoes: Inov8 X-Talon 2016
Felt pretty rough before the start. Just drained, not sure why.
Anyway just plugged away up the first hill and was pretty pleased with how I did actually. Not too far behind the two Crusaders Brians. Didn't have great legs for the kinda flat bit so dropped a bit behind them. The descent then was really fun (except for the fallen fence bits). Winding through the forest with mud and trees and terrain I gained loads of places.
At the bottom there was a bridge and then uphill started again. Straight away I was in the hurt zone and came to an almost stop. Survived maybe 1 minute before I was just dead on my feet. After a bit I managed to convince myself that I need the training and made myself go through the motions of running up the hill even if it wasn't very fast. There was a purple guy who was going the same speed but otherwise I lost about 10 places, if not more. When the climb eventually ended it was only briefly, there was a downhill I hadn't anticipated before another climb. This was short enough that I managed to convince myself I could run it. Passed out the purple guy but he hung on so we ended up having a little race before the descent proper. I just cruised down that and passed one person, on then only just before meeting the road so opened up the stride and made sure she wasn't too close to me at the finish.
Clearly the body needs a rest for some reason so I'll take it easy tomorrow instead of the miles.
Anyway just plugged away up the first hill and was pretty pleased with how I did actually. Not too far behind the two Crusaders Brians. Didn't have great legs for the kinda flat bit so dropped a bit behind them. The descent then was really fun (except for the fallen fence bits). Winding through the forest with mud and trees and terrain I gained loads of places.
At the bottom there was a bridge and then uphill started again. Straight away I was in the hurt zone and came to an almost stop. Survived maybe 1 minute before I was just dead on my feet. After a bit I managed to convince myself that I need the training and made myself go through the motions of running up the hill even if it wasn't very fast. There was a purple guy who was going the same speed but otherwise I lost about 10 places, if not more. When the climb eventually ended it was only briefly, there was a downhill I hadn't anticipated before another climb. This was short enough that I managed to convince myself I could run it. Passed out the purple guy but he hung on so we ended up having a little race before the descent proper. I just cruised down that and passed one person, on then only just before meeting the road so opened up the stride and made sure she wasn't too close to me at the finish.
Clearly the body needs a rest for some reason so I'll take it easy tomorrow instead of the miles.
Running (off-road) warm up/down 14:32 1.96 km (7:24 / km) +44m 6:39 / km
ahr:113 max:145 shoes: Inov8 X-Talon 2016
Cool down with ColmM. I was pretty spent and would have loved some flat ground but no real option. What we did worked out well. Stopped to chat to Angus at the top for a bit and then forgot to stop my watch at the end.
Tuesday Jul 5, 2016 #
7 AM
Stretching/Rehab 20:00 [0]
slept:8.0
8 AM
Strength 4:00 [1]
1 min one leg stands, eyes closed
25x calf lowers
25x calf lowers
6 PM
Running (road) warm up/down 20:26 3.24 km (6:18 / km) +1m 6:17 / km
ahr:124 max:162 shoes: Asics Hyper Speed 6 2016
Warm up laps and then dynamics. Felt pretty tired, not really sure why. Sun came out and it was a lovely evening.
Running (road) intervals 24:52 5.11 km (4:52 / km) +18m 4:47 / km
ahr:165 max:179 shoes: Asics Hyper Speed 6 2016
6x 800m 75s recovery
First one was fine. For some reason everyone started really slowly so I was off in ColmM style sitting duck posiiton. Only two people came back to me by the end of the rep so I went with them for rep 2. That was too fast though and I suffered big time from that in the last two. Not feeling too hot, just body not up for it but good to get the session done.
2:50, 2:46, 2:52, 2:53, 3:00, 2:58
First one was fine. For some reason everyone started really slowly so I was off in ColmM style sitting duck posiiton. Only two people came back to me by the end of the rep so I went with them for rep 2. That was too fast though and I suffered big time from that in the last two. Not feeling too hot, just body not up for it but good to get the session done.
2:50, 2:46, 2:52, 2:53, 3:00, 2:58
Running (road) tempo 9:04 1.43 km (6:21 / km) +5m 6:15 / km
ahr:133 max:139 shoes: Asics Hyper Speed 6 2016
Some cool down laps. Low on energy. Had some steak when I got home.
Monday Jul 4, 2016 #
8 AM
Note
slept:9.0
Woo, that sleep! Starting a 30 day strength program so also strength every day.
Monday - Easy to + from climbing, also climbing.
Tuesday - Intervals on the track
Wednesday - IMRA Ballinastoe
Thursday - 3x 1 mile
Friday - easy morning run
Saturday - am Parkrun, pm O-training in Castlecomer, me planning
Sunday - O-training in Stradbally, Gina planning
Monday - Easy to + from climbing, also climbing.
Tuesday - Intervals on the track
Wednesday - IMRA Ballinastoe
Thursday - 3x 1 mile
Friday - easy morning run
Saturday - am Parkrun, pm O-training in Castlecomer, me planning
Sunday - O-training in Stradbally, Gina planning
8 PM
Running (road) 44:43 8.51 km (5:15 / km) +61m 5:04 / km
ahr:131 max:165 shoes: Asics Hyper Speed 6 2016
Easy out to the War Memorial park for an explore. Went along the river and found a path upwards that goes to a bridge over the Chapelizod bypass. I have some strange childhood memory of standing on that bridge watching some huge race going up the bypass. Did a lap of the football pitch on the other side and then back home through the memorial park.
Strength 20:41
ahr:89 max:120
With Brooklyn Nine Nine on;
20 squats
5 star squats - knee not great on these
30 crunches
20 calf lowers
25 platform leg lowers
10 push ups
30 back ups
20 side leg raises
1 min wall squat
1 min one leg stands
20 squats
5 star squats - knee not great on these
30 crunches
20 calf lowers
25 platform leg lowers
10 push ups
30 back ups
20 side leg raises
1 min wall squat
1 min one leg stands
9 PM
Stretching/Rehab 30:00 [0]
watching tv and stretching
Sunday Jul 3, 2016 #
8 PM
Note
In Limerick for most of the day. Did some walking/running about putting out controls and checking those that Philip had put out. Pretty happy with how the courses turned out and people seemed happy with them. It was good to do but it is also nice to be finished and I have a bit more time free which will mostly be taken up with sleep!
Went for dinner with Ruth & Don in the evening then as it was be the last chance in Ireland before moving to Sweden!
Went for dinner with Ruth & Don in the evening then as it was be the last chance in Ireland before moving to Sweden!
Friday Jul 1, 2016 #
8 AM
Strength 4:00 [1]
slept:8.0
1 min one leg stands, each leg
20x calf lowers each leg
20x calf lowers each leg
7 PM
Note
Went out for my run when I got home. In the hallway to leave the courtyard there was a guy lying down with his friend in a wheel chair there looking at him. Thought he was just having a nap or something. When I looked again I realised that he was actually in a bad way only breathing irregularly. Asked his friend if he was ok and discovered he had only recently collapsed. The ambulance had been called but I went to grab some water in case he did wake up. I waited there until the ambulance came as his friend was pretty distressed. That took about 20 mins which seemed a long time.
The ambulance people seemed to know what was wrong pretty quickly - heroine od. The guy woke up then just before the ambulance was about to inject him and he refused to go to hospital. Then he danced off with his friend. Since I had friends coming over in what was now 20 minutes I didn't get a run in :(
The ambulance people seemed to know what was wrong pretty quickly - heroine od. The guy woke up then just before the ambulance was about to inject him and he refused to go to hospital. Then he danced off with his friend. Since I had friends coming over in what was now 20 minutes I didn't get a run in :(