Training Log Archive: roar

Event: Leinster Spring Cup, Bull Island
 

Bull Island Spring cup.

Was pretty easy really. Mostly head down and read, or head up and run I guess so you saw the control. Still managed to mess up two of them by going just that little too hard and dropped about 3 minutes. Pretty dissappointed about that.

Competitor Name: Ruairi Short
Course Name: Brown

1. (1:59, +0:08) (1:59, +0:08)

2. (2:36, +0:17) (4:35, +0:25)

3. (1:46, +0:08) (6:21, +0:32)

4. (2:18, +0:19) (8:39, +0:51)

5. (3:42, +0:36) (12:21, +1:21)

6. (4:04, +0:25) (16:25, +1:43)

7. (1:53, +0:21) (18:18, +2:04)

8. (1:34, +0:06) (19:52, +2:10)

9. (2:17, +0:10) (22:09, +1:49)

10. (2:32, +0:18) (24:41, +1:48)

11. (0:39, -0:02) (25:20, +1:45)

12. (1:59, -0:01) (27:19, +1:42)

13. (0:49, +0:04) (28:08, +1:41)

14. (1:10, +0:05) (29:18, +1:27)

15. (1:45, +0:14) (31:03, +1:38)

16. (0:52, +0:08) (31:55, +1:39)

17. (0:52, +0:06) (32:47, +1:42)

18. (2:46, +1:12) (35:33, +2:53) being dumb, came right of the control on the path and then turned right. Just not paying attention

19. (3:24, +0:11) (38:57, +2:54)

20. (1:52, +0:11) (40:49, +2:59)

21. (2:39, -0:03) (43:28, +2:53)

22. (3:17, +0:22) (46:45, +3:04)

23. (1:17, +0:05) (48:02, +3:05)

24. (2:27, +0:11) (50:29, +3:02)

25. (3:26, +2:05) (53:55, +5:04) dumber. Read all the bushes wrong and ran around like a headless chicken.

26. (2:31, +0:32) (56:26, +5:22) was suffering in the terrain at this stage and found it tough to keep up the speed

27. (2:08, +0:08) (58:34, +5:14)

28. (2:35, +0:18) (61:09, +5:13)

29. (1:09, +0:07) (62:18, +5:16)

30. (2:12, +0:04) (64:30, +5:17)

31. (0:34, +0:03) (65:04, +5:16)

60s plank with leg + arm raises
25s side planks with rotations + leg lifts - side was sore
60s air cycling
25x calf raises on step
30x side leg raises each side - actually did these properly and slowly
10x push ups
10x one leg bridge on gym ball
1x20 20kg squats
1x20 20kg lunges
1x10 one legged squats
60s one leg lifts
20x back ups
20x situps

2 x 25kg assisted pull ups
3 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
5 x 20kg bench press

So I left work quite early to go to Howth yesterday. Since it's only a 4 day week I'm going to be struggling to get my hours in. Thus very long day at work today and tired when I got home so had a rest.

70s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
35x calf raises
40x side leg raises each side - actually did these properly and slowly
10x push ups
10x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
20x back ups
30x situps

4 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
5 x 30kg assisted dips

Very lovely run on Howth. Sun shining and a bit of wind. T-shirt running. Will be doing this more.

Did my first black today! woop woop.
Tired though