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Training Log Archive: roar

In the 7 days ending Oct 11, 2015:

activity # timemileskm+mload
  Running6 4:45:08 31.11(9:10) 50.06(5:42) 36667.4
  Orienteering1 1:05:46 6.13(10:43) 9.87(6:40) 35216 /18c88%34.6
  Rock Climbing1 1:00:0012.0
  Strength6 23:003.8
  Stretching1 15:00
  Total13 7:28:54 37.24 59.93 71816 /18c88%117.7
  [1-5]13 7:06:00
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Oct 11, 2015 #

11 AM

Running warm up/down 6:33 intensity: (3:11 @0) + (3:22 @1) 0.71 km (9:13 / km) +93m 5:34 / km
ahr:103 max:135 shoes: Inov8 X-Talon 212

A bit of jogging about and some dynamics to loosed out after yesterday.

Orienteering race 1:05:46 intensity: (15 @0) + (10 @1) + (37 @2) + (14:44 @3) + (50:00 @4) **** 9.87 km (6:40 / km) +352m 5:39 / km
ahr:165 max:175 spiked:16/18c shoes: Inov8 X-Talon 212

Ballyedmonduff LL2, aka Ticknock.
Except it is much much nicer than Ticknock as you start in nice forest and run for a lot in nice forest. Legs felt rough at the start but I built into it pretty well I thought. Was pretty clean for most of it and happy with that but there were a few small unnecessary wobbles. For example at 10 I was too high and knew I was too high but didn't do anything about it. Otherwise running was decent and I was much better than last week but still lsot time on the big climbs and that's really where Colm got me. Legs were pretty shot on the last bit in the forest but I kept pushing through. Longer stuff in thew winter will stand to me for that.

Running warm up/down 14:21 intensity: (11:43 @1) + (2:38 @2) 1.89 km (7:34 / km) +63m 6:30 / km
ahr:118 max:147 shoes: Inov8 X-Talon 212

Jog with c.hill and jonnyq. Nice loosener
10 PM

Strength 1:00 [1]

calf lowers
15 Straight leg

Saturday Oct 10, 2015 #

10 AM

Running warm up/down 18:45 intensity: (1 @0) + (3:54 @1) + (11:43 @2) + (3:07 @3) 3.24 km (5:48 / km)
ahr:141 max:162 slept:8.0 shoes: Inov8 X-Talon 212

Warm up lap

Running hills 33:21 intensity: (5 @1) + (2:37 @2) + (5:03 @3) + (15:26 @4) + (10:10 @5) 6.04 km (5:31 / km) +36m 5:22 / km
ahr:170 max:182 shoes: Inov8 X-Talon 212

4x 1mile hill loop 90s rest. Felt better today than the last time I did these which is always nice. Started out with Orla who I ran with the last day but forgot to start my watch until somewhere up the first hill. First 3 were nice and consistent but I did suffer on the last one again.

6:45
6:49
6:44
6:55

Running intervals 3:17 intensity: (23 @1) + (11 @2) + (1:59 @3) + (44 @4) 0.52 km (6:17 / km) +1m 6:13 / km
ahr:154 max:167 shoes: Inov8 X-Talon 212

Apparently it's a thing to do some strides after hills to loosen out your hamstrings so we did that. 4x 100m strides.

Running warm up/down 12:54 intensity: (40 @1) + (4:41 @2) + (7:33 @3) 2.5 km (5:10 / km) +12m 5:02 / km
ahr:149 max:162 shoes: Inov8 X-Talon 212

Cool down lap. Feeling tired.

Friday Oct 9, 2015 #

8 AM

Strength 2:00 [1]
slept:9.0 (rest day)

Eccentric calf raises
15 Straight leg
15 bent leg

Thursday Oct 8, 2015 #

6 PM

Running 1:23:37 intensity: (2:26 @0) + (12:50 @1) + (1:00:27 @2) + (7:54 @3) 14.54 km (5:45 / km) +128m 5:30 / km
ahr:138 max:161 slept:6.0 shoes: Inov8 Road-X 255

Long run in the park. Was feeling pretty tired before I went out and motivation was low, but I got myself out the door and just started off nice and easy. Weather was great and the paths in the park were wet enough to be soft, but not wet enough to be slippy and it was a really nice run.
Tried to stay close to the wall on the South part of the park where I thought I remembered a path. It started ok but then descended into nettles and fallen trees and progress was slow there.

Wednesday Oct 7, 2015 #

7 AM

Stretching 15:00 [0]
slept:8.0

Strength 15:00 [2]

30s Wall squat
15x eccentric calf raises
30s plank
30s side planks
10s 2 leg bridge
2x20s 1 leg bridge
20 side leg raises
5 PM

Running 30:53 intensity: (25 @0) + (8:12 @1) + (21:50 @2) + (26 @3) 5.96 km (5:11 / km) +21m 5:06 / km
ahr:135 max:152 shoes: Inov8 Road-X 255

Easy run from KilliCian's.
Went up to the Royal Canal and ran along that past Croke Park. Got to 15 mins and turned around. On the way back one woman commented to her male partner as I ran past: "Now, that is a man".

Tuesday Oct 6, 2015 #

8 AM

Strength 2:00 [1]

Eccentric calf raises
15 Straight leg
15 bent leg
6 PM

Running warm up/down 8:56 intensity: (27 @0) + (8:29 @1) 1.65 km (5:24 / km) +1m 5:23 / km
ahr:120 max:133 shoes: Inov8 Road-X 255

Warm up laps, bit wetter out today.

Running warm up/down 9:08 intensity: (35 @0) + (1:02 @1) + (4:05 @2) + (3:04 @3) + (22 @4) 1.24 km (7:22 / km) +1m 7:20 / km
ahr:141 max:167 shoes: Inov8 Road-X 255

Dynamic warm up and strides

Running 41:16 intensity: (17 @0) + (4:29 @1) + (28:06 @2) + (8:24 @3) 7.53 km (5:29 / km) +5m 5:28 / km
ahr:141 max:155 shoes: Inov8 Road-X 255

Easy run with Johannes out to the South Wall instead of the session due to having raced on Sunday. Just cruising and a very pleasant run.

Monday Oct 5, 2015 #

7 AM

Note
slept:7.5

Ate a very very large dinner yesterday and was extremely full going to bed. Hopefully that's the sole reason behind the big weight jump.

Getting back into winter training athlete mode, so a few little changes in daily things walking up the stairs to work instead of lazing out in the lift, sleeping more, thinking about what food I eat more than a 0 amount.

Monday - run to & Climbing
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - long run
Friday - Rest day, committee meeting actually happening
Saturday - hills
Sunday - Balledmonduff orienteering. I have never heard of this place before, so that should be interesting I hope.
8 AM

Strength 2:00 [1]

Eccentric calf raises
15 Straight leg
15 bent leg
10 AM

Note

I looked up Balyedmonduff. It's just another name for Fairy Castle. Silly 3Rock getting my hopes up of a new area. To be fair, the newer part of the Fairy Castle map is quite nice.
7 PM

Rock Climbing 1:00:00 [2]
shoes: Five Ten

New Pink circuit so mostly doing those. Nice fun evening. Toes are getting much less sore.
9 PM

Running 22:07 intensity: (17 @0) + (6:04 @1) + (15:46 @2) 4.23 km (5:13 / km) +5m 5:12 / km
ahr:134 max:144 shoes: Inov8 Road-X 255

Run home from climbing.

Super mild evening out and I had too much clothes on, but otherwise very pleasant.
10 PM

Strength 1:00 [1]

Eccentric calf raises
15 Straight leg

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