Training Log Archive: roarIn the 7 days ending Jul 9, 2016:
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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!