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Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  Running (road)5 3:58:27 25.73(9:16) 41.4(5:46) 25170.9
  Cycling2 2:17:48 34.39(4:00) 55.35(2:29) 61025.4
  Running (off-road)2 2:12:44 11.01(12:03) 17.72(7:29) 65256.0
  Strength2 1:16:173.3
  O-training1 53:21 3.96(13:29) 6.37(8:23) 25523 /26c88%27.1
  Total9 10:38:37 75.09 120.84 176623 /26c88%182.7
  [1-5]9 9:34:09
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SaSuMoTuWeThFr

Thursday Jul 18 #

8 AM

Running (road) 39:54 intensity: (11:11 @2) + (28:24 @3) + (19 @4) 7.05 km (5:39 / km) +38m 5:31 / km
ahr:132 max:149 shoes: Brooks Ghost 16 '24 BY

Before breakfast. Bit of a struggle to get going especially starting up the hill. Got into it a bit but never felt like I was full of energy. Hamstring/hip a little unhappy.
6 PM

Cycling 52:19 intensity: (6:56 @0) + (21:43 @1) + (23:40 @2) 21.43 km (2:26 / km) +140m 2:22 / km
ahr:106 max:127 shoes: Cannondale CAAD8

Slightly early end to work as was trying to be back before Gina's sister arrived. Bit of a headwind heading out and while I was taking it easy was also moving really well. Some traffic stop on the first nice bit of downhill after Kilternan but they let me cycle past which meant I had the road to myself after which was great. Whole section of Ferndale road has been resurfaced and then also most of the way up to Enniskerry so just very pleasant. Then bit of tailwind home. Lovely stuff.

Wednesday Jul 17 #

6 PM

Running (road) warm up/down 35:48 intensity: (3 @0) + (7:34 @1) + (26:03 @2) + (2:08 @3) 5.36 km (6:41 / km) +6m 6:39 / km
ahr:117 max:140 shoes: Nike StreakFly '24

After work warm up to Ringsend park. Had been planning to do this before lunch, but was hosting an escape room in work and the clean up took longer than I thought and then there wasn't enough time to run and still have somewhere be open for lunch afterwards. This also meant that the track was unavailable as it was booked from 6->8. Fine, GPS distance it was to be. Nice evening and feeling good on the warm up. Lots of Ringsend running club out (were they the ones with the track booking but not using it) which did take up the path a little but got my strides and stuff in.

Then started the first rep but realised I hadn't pressed the right buttons on my watch to be doing the programmed session so stopped and restarted.

Running (road) intervals 36:26 intensity: (46 @1) + (4:43 @2) + (10:47 @3) + (20:10 @4) 8.18 km (4:27 / km) +19m 4:24 / km
ahr:145 max:167 shoes: Nike StreakFly '24

18x 400m (40s) (the first rep is in the "warm up").

Plan was for 85s. Started a bit on the slower side to get the quality in the later ones rather than suffering as some of these sessions have been lately. That worked pretty well and I kind of worked into the speed nicely. One 81 when there was a dog chasing me and I passed out a few runners did have a follow up 89, but sure that's bang on overage so fine. At the same time, who know how well the GPS distance tracks. I consistently seemed to have better times on the northern path section and the GPS looks like it cut the corner there and extended wider afterwards (maybe I should enable GALILEO?). In any case, mostly tried to just keep the feeling of the pace fairly consistent. Was definitely working towards the end but still hitting what I wanted to so good job me.

Running (road) warm up/down 14:55 intensity: (55 @2) + (12:41 @3) + (1:19 @4) 2.57 km (5:48 / km) +13m 5:39 / km
ahr:136 max:159 shoes: Nike StreakFly '24

Back to the office after a bit of a sit on the grass. Not high speed and very sweaty. MIssed Gina parking the car by <2 minutes.

Strength 49:05 intensity: (22:52 @0) + (22:17 @1) + (2:32 @2) + (1:24 @3)
ahr:95 max:147 shoes: Inov8 Flite 235 v3

3x {4 step drop jumps, 8x green band leg drives each leg}
3x8 62.5kg hex bar squats.
3x12 85kg seated calf raises
3x6x10s {50, 45,45kg hold hip thrusters}
3x {20x black band crab walks, 10 push ups}
3x { 10x black band pallof press, star hops
3x {4x pull up negatives, 40x table top lower}

Earlier lunch problems and double planned tomorrow meant this was squeezed in straight after the run as well. Felt like hard work.

Tuesday Jul 16 #

8 AM

Running (road) 53:06 intensity: (4 @0) + (7 @1) + (7:10 @2) + (39:01 @3) + (6:44 @4) 9.0 km (5:54 / km)
ahr:136 max:159 shoes: Brooks Ghost 16 '24 BY

Commute from Windy Arbour.

Lots of time by the river. Two herons.
6 PM

Running (road) 32:05 intensity: (10 @0) + (38 @1) + (11:45 @2) + (19:19 @3) + (13 @4) 5.59 km (5:44 / km) +82m 5:21 / km
ahr:129 max:148 shoes: Brooks Ghost 16 '24 BY

Commute home.

Monday Jul 15 #

12 PM

Cycling 1:25:29 intensity: (8:12 @0) + (15:37 @1) + (30:49 @2) + (25:46 @3) + (5:05 @4) 33.92 km (2:31 / km) +470m 2:21 / km
ahr:120 max:152 shoes: Cannondale CAAD8

Cycled to Enniskerry for lunch, the classic Marlay -> Pine Forest route, except the road from Mt. Venus to Pine Forest is closed so had to detour past Hellfire. Actually had been thinking if that would be a nice route in general so worked out that I got to do it! Probably a slightly harder hill than Pine Forest but I was moving very nicely. In Glencullen I wasn't sure how the time was for lunch with the extra detour, but seemed alright so went for it, nice wrap, salad and hot choc before heading home, when the sun even thought about coming out :) Nice way to spend lunch. It then rained all afternoon.

Sunday Jul 14 #

9 AM

Running (off-road) 1:57:34 intensity: (8 @0) + (1:53 @1) + (15:00 @2) + (39:24 @3) + (1:01:06 @4) + (3 @5) 15.49 km (7:35 / km) +645m 6:17 / km
ahr:145 max:171 shoes: Inov8 X-Talon '21

Long one to finish the week. Got out early I order to be back in time for the sprint relay. Decided on a Tonduff loop I had been thinking about in March, but on reaching the turn off path there was a sign saying they're trying to do regeneration there so I found another way. Still headed for Tonduff but from the end of the forest and boy was that a grim climb. Ferny, but the problem was they covered the gorse & heather so you couldn't see what was going on and lots of falls and stumbles as a result. Eventually got out of the ferns but long heather still meant it was more of a hard hike than a run. Eventually got up to runnable heather feeling a bit worse for wear, had an energy jelly and abandoned any thoughts of War Hill & Djouce. Descent to Maulin was nice and then had loads of energy for the climb somehow. (Probably the jelly eh?) Then down to the Wicklow Way. There were a bunch of lads on scramblers here so took a photo and stopped for a few mins to ring the national park ranger. Then back to the car park oh the higher Maulin path, moving well. Bit tired at the end but always enjoy a good mountain run.

Saturday Jul 13 #

10 AM

Running (road) 26:13 intensity: (17 @0) + (42 @1) + (9:36 @2) + (15:37 @3) + (1 @4) 3.65 km (7:11 / km) +93m 6:22 / km
ahr:129 max:148 shoes: On Cloudrunner Wide '14

Dropped Gina off at the Wicklow Wolf brewery for her Yoga and headed on to Trooperstown. Jogged a lap in runners before changing to o-shoes for a few drills & strides.

O-training 53:21 intensity: (3 @1) + (5:49 @2) + (14:22 @3) + (28:00 @4) + (5:07 @5) *** 6.37 km (8:23 / km) +255m 6:59 / km
ahr:154 max:180 spiked:23/26c shoes: Nvii forest 2 - '23

O-Intervals in Trooperstown



6x~1k with 2-3 mins easy between.

Been a while since I've done some forest o and was a little rusty but got into it quickly. Did abandon most of the planned first & seconds loops because it was completely covered in 6ft high ferns and battling through those wasn't really the objective of the session. Forest was really nice though, kind of long grass but eminently runnable. Had a great time. Felt good running for the most part, few of the uphills I found tough, especially near the end of the reps. Oing was decent, not that tricky for the most part. Need to have a little more confidence and attack the controls, kind of normal when a bit out of practice but felt like I improved.

First time I've uploaded to the DOMA in a while. GPS was a bit funny in a few spots in the forest. I definitely visited 12, 14 & 24 but I was wrong on 26. 30 I don't know. Seemed legit but it was green.

Running (off-road) 15:10 intensity: (3:02 @2) + (12:08 @3) 2.23 km (6:48 / km) +6m 6:42 / km
ahr:133 max:146 shoes: Nvii forest 2 - '23

Cool down from the finish on the road, past the people doing some kind of tadpole survey and then an out & back on a slightly over grown but quite pleasant path.
7 PM

Strength 27:12 intensity: (25:46 @0) + (1:26 @1)
ahr:78 max:105

Little circuit at home watching LEC with G.

3 rounds of:
40s hamstring isometric holds orange band
10x push ups
15x crab walks black band
8x leg drives green band
17x calf raises
30x tabletop lowers with orange band for arms

Was a bit tired earlier but had a nap and not too bad this evening.

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Training Targets

Oct 2 – Sep 30 (365d)
Yearly squad form goals
Hill Walk
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Walking
350:00:003000km
actual:261:24:0774%2369.5km78%
projected:327:52:3193%2972.1km99%
O-training
+ Orienteering
60:00:00
actual:37:05:4861%
projected:46:31:4977%
O-training
+ Orienteering
+ Running (off-road)
+ Running (road) [3-5]
140:00:00
actual:171:19:06122%
projected:214:53:02153%
Cycling
+ X-Trainer
+ XC Skiing
78:00:00
actual:65:39:4684%
projected:82:21:38105%
Strength
+ Yoga
65:00:00
actual:28:43:3044%
projected:36:01:4755%

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