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Training Log Archive: roar

In the 7 days ending Apr 18, 2015:

	activity	#	time	miles		km		+m				load
	Orienteering	2	1:35:08	10.18	(9:21)	16.38	(5:48)	454	36 /	41c	87%	36.6
	Cycling	2	1:15:31	19.65	(3:51)	31.63	(2:23)	228				23.6
	Strength	1	44:48									9.0
	Running (road)	3	24:39	2.81	(8:46)	4.52	(5:27)	52				5.7
	Total	5	4:00:06	32.64		52.53		734	36 /	41c	87%	74.8
	[1-5]	5	3:51:50
averages - rhr:46

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Saturday Apr 18, 2015 #

1 PM

Cycling 43:22 20.14 km (2:09 / km) +194m 2:03 / km
ahr:148 max:174 shoes: Cannondale CAAD8

Woooooo!
New bike so I had to take it out for a quick spin in the park. Didn't go too mad as I will also do the sprint in a few hours.

4 PM

Cycling warm up/down 13:55 4.99 km (2:47 / km) +21m 2:44 / km
ahr:159 max:177 shoes: Cannondale CAAD8

Took the bike again and cycled to UCD. Only started my watch halfway there for some reason.

Running (road) warm up/down 5:25 1.0 km (5:23 / km) +4m 5:17 / km
ahr:146 max:160 shoes: Inov8 Road-X 255

Short easy warm up. The cycle to the event had done most of the warming up that I felt I needed. Just trying to turn on the running legs instead of cycling legs.

Orienteering race 15:08 3.31 km (4:35 / km) +2m 4:34 / km
ahr:173 max:180 spiked:21/21c shoes: Inov8 Road-X 255

UCD sprint event.

Running (road) warm up/down 1:36 0.28 km (5:49 / km) +4m 5:25 / km
ahr:129 max:145 shoes: Inov8 Road-X 255

Extremely short cool down

Cycling warm up/down 18:14 6.5 km (2:48 / km) +13m 2:47 / km
ahr:149 max:174 shoes: Cannondale CAAD8

Cycled home. Kinda tired.

Long - Splits

Friday Apr 17, 2015 #

Note
rhr:46

Hi!

5 PM

Running (road) 11:08 2.14 km (5:12 / km)
ahr:151 max:162 shoes: Inov8 Road-X 255

Hey look heart rate!
Also, hey look a run!

Went for an short one to see how the leg is. Was longer than this but I did the Gina classic and forgot to start my watch. Seemed fine, except I am massively paranoid about it so it's all I'm thinking about. Will see tomorrow what the real results were. Felt ok running, trying to keep the form decent but I feel a bit like at the JK again where I had kinda forgotten the flow of running. Hopefully I can get back to Sunday's feeling quickly.

Monday Apr 13, 2015 #

Note

Calf is deffo at me today. Damn.

8 AM

Strength (gym) 44:48 [2]

Bit of a change to the program today again. Dropped the squat weight quite significantly and added an extra rep at the end. Seemed harder somehow. Possibly because I was very tired. Apparently my calf is too sore to do more than 15 two legged calf raises which is a bit worrying.

20 25kg squats
20 25kg lunges

2x
30s 2 legged bridge on gym ball
10x 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
90s plank with one arm+leg lifts
60s side plank with 15 twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds

1x
10x 30kg assisted pull ups
5x 30kg assisted chin ups
20 25kg squats

Also foam rolled my calf.

Sunday Apr 12, 2015 #

10 AM

Running (road) 6:30 [2] 1.1 km (5:55 / km) +44m 4:56 / km
shoes: Inov8 X-Talon 212

Orienteering race 1:20:00 ** 13.07 km (6:07 / km) +452m 5:13 / km
spiked:15/20c shoes: Inov8 X-Talon 212

Tropperstown Brown course. Long one in terms of distance, 11.3k 445m climb so I thought it was going to take a while. Was out very early as Gina had to go to work after (which is awful). This meant I was turning on a lot of the controls which was a bit frustrating, especially on the open mountain when I meant I had to stop at the controls with a Conor not too far behind! I got away from him though so the end was fine. Course was very easy in reality, there were two controls that could have been shared with the yellow, and some more that could easily be orange or light green so I have been pretty harsh in terms of spikes. Calf seems fine!

Brown - Splits

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