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Training Log Archive: lorrieq

In the 7 days ending Jan 25, 2015:

activity

time

miles

Running

3:21:03

22.8

(8:49)

36.69

(5:29)

Strength and Conditioning

1:30:00

Orienteering

47:21

5.64

(8:24)

9.08

(5:13)

Cycling

20:15

Total

5:58:39

28.44

45.77

[1-5]

4:33:39

averages - weight:69.3kg

1:50

0:00

» now

Sunday Jan 25, 2015 #

10 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 2014

Good warm up.

11 AM

Orienteering 47:21 [5] 9.08 km (5:13 / km)
shoes: Inov8 X-Talon 212 2014

Warm up definitely helped. The course was very easy but I enjoyed the run. I do need to improve my concentration and today it was pretty good. One bad mistake, to 22, 90 seconds. Really bad direction, which in general was pretty good today, which left me in the green not sure where to go. Finally checked my compass and got to the edge of the green where it was a simple run along to the control.
Felt strong enough on the paths but terrain running needs lots of work. Always good to get 47 minutes of tempo in.

12 PM

Running warm up/down 12:00 [1] 1.9 km (6:19 / km)
shoes: Inov8 X-Talon 212 2014

Warm down back to 22 to check out what I had done. Inexcusable mistake, went to run the leg again. Direction was key. Took out a good initial direction and did not look at the map again.

Saturday Jan 24, 2015 #

8 PM

Running 15:02 [2] 2.58 km (5:50 / km)
shoes: Adidas Kanadia

Tester. Everything felt good again.

Cycling (Static) 20:15 [3]

9.7km on YouTube

9 PM

Strength and Conditioning 5:00 [1]

18-25th complete.

Friday Jan 23, 2015 #

11 AM

Note

Definitely an improvement on the legs today. Not that sore anymore but still extremely tight.

Thursday Jan 22, 2015 #

8 AM

Strength and Conditioning 15:00 [0]

Nothing for the legs. The soreness/tightness yet to improve at all really.
3 * (10 * 13.5kg) + (10 * 16.25kg) overhead press
10 * 13.5kg + 10 * 16.25kg + 10 * 18.5kg chest press
6 * 13.5kg

Wednesday Jan 21, 2015 #

8 AM

Running 25:16 [2] 4.47 km (5:39 / km)
shoes: Adidas Kanadia

10 PM

Strength and Conditioning 10:00 [0]

Hour complete. Will now change hour to Monday-Sunday rather than Thursday-Wednesday.

11 PM

Note
weight:69kg

Insides of my legs still sore and tight. I'm going to take some time off running to let them recuperate. I want a solid weekend of training so we'll see. It's been due to the weights and strength work which I have never really done before. Definitely a sign that I need more of it, in appropriate doses. With ten minutes of core today I will hit the weekly hour, will stay away from sore muscles.

Tuesday Jan 20, 2015 #

7 AM

Running 25:59 [2] 4.39 km (5:55 / km)
shoes: Adidas Kanadia

8 AM

Strength and Conditioning 25:00 [0]

6 PM

Running warm up/down 22:30 [2] 3.5 km (6:26 / km)
shoes: Adidas Kanadia

Very tender inside sides of legs. Sore with every stride. Warm up helped hugely.

Running intervals 23:02 [5] 5.07 km (4:33 / km)
shoes: Adidas Kanadia

12 x 1min with 1min jogging rest with UCDAC. Took the first few easy due to tenderness and then picked it up a little. Rests were around 110-120m. 292-336m with a good progression. Good session.

7 PM

Running warm up/down 13:55 [2] 2.15 km (6:28 / km)
shoes: Adidas Kanadia

Monday Jan 19, 2015 #

12 AM

Note
weight:69.5kg

Monday - am gym pm run
Tuesday - am run pm intervals
Wednesday - am easy run
Thursday - am run pm intervals
Friday - am easy run
Saturday - am long mountain run
Sunday - Orienteering Donadea

7 AM

Running 5:57 [2] 1.07 km (5:34 / km)
shoes: Adidas Kanadia

Down to the gym.

8 AM

Strength and Conditioning 20:00 [0]

3 * (5 * 20kg) + 2 * (5 * 30kg) back squats
3 * (8 * 5kg) split squats (each leg)
1min plank + (5 * 90• pull ups into 1min plank)

9 AM

Running 47:22 [3] 10.06 km (4:43 / km)
shoes: Adidas Kanadia

Am rather than pm due to no morning lecture. Around UCD with a little looping at the end to hit 10km.

9 PM

Strength and Conditioning 15:00 [0]

1min plank, 30secs side plank each side, 1min bridge, 4 * (15secs single bridge) each leg, 1min swimmer, 1min crunches.
Then another set with 1min side plank each side and 2 * (15secs single bridge) each leg.
Very tough at the moment.

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