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Training Log Archive: roar

In the 7 days ending Mar 30, 2014:

activity # timemileskm+mload
  Running (road)4 2:40:34 19.4(8:17) 31.21(5:09) 30744.6
  Orienteering1 1:13:56 6.08(12:10) 9.78(7:33) 38713 /20c65%14.8
  Strength2 1:03:1612.7
  Rock Climbing1 1:00:006.0
  Total7 5:57:46 25.47 41.0 69413 /20c65%78.0
  [1-5]7 5:54:34
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

Event: Pine Forest, Leinster League 4
 
12 PM

Running (road) warm up/down 3:57 intensity: (2:02 @0) + (1:55 @1) 0.42 km (9:26 / km) +39m 6:26 / km
ahr:110 max:131 slept:7.0 shoes: VJ Falcon

Feeling heavy. Not enough sleep.

Orienteering 1:13:56 intensity: (18:37 @1) + (42:43 @2) + (10:33 @3) + (2:03 @4) 9.78 km (7:33 / km) +387m 6:19 / km
ahr:124 max:167 spiked:13/20c shoes: VJ Falcon

Pretty poor today. Was feeling very tired and generally not that up for oing. Found it hard to keep pushing. technique was quite poor in places too.

"Felt like day 5 of Swedish O-Ringen" is how the sensation was put. Describes it accurately.

Brown - Splits

Friday Mar 28, 2014 #

7 PM

Rock Climbing 1:00:00 [1]

New blacks this week. Managed two of them.
Some time I will actually record my HR and how long I actually spend doing things.

Thursday Mar 27, 2014 #

6 PM

Running (road) 13:34 intensity: (18 @0) + (4 @1) + (4:21 @2) + (8:49 @3) + (2 @4) 2.77 km (4:54 / km) +33m 4:37 / km
ahr:150 max:163 shoes: Inov8 X-Talon

Running (road) hills 21:17 intensity: (5 @0) + (1:31 @1) + (4:29 @2) + (4:35 @3) + (10:37 @4) 4.05 km (5:16 / km) +44m 4:59 / km
ahr:158 max:177 shoes: Inov8 X-Talon

3x hills loop (3x 900m, 3x100m ) in the Munich hills. Had intended to do 4 but did the first too fast. kept up the speed and only did 3:
3:47
3:47
3:54

Running (road) 15:19 intensity: (26 @0) + (1:43 @1) + (9:56 @2) + (3:14 @3) 2.74 km (5:36 / km) +18m 5:25 / km
ahr:142 max:155 shoes: Inov8 X-Talon

Wednesday Mar 26, 2014 #

Strength 30:48 [2]

60s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
30x calf raises on step
30x side leg raises each side - actually did these properly and slowly
11x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20x back ups
10x situps

7 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
6 PM

Running (road) 1:08:28 intensity: (21 @0) + (1:15 @1) + (6:50 @2) + (57:47 @3) + (2:15 @4) 13.93 km (4:55 / km) +105m 4:44 / km
ahr:155 max:165 shoes: Inov8 X-Talon

Lap. of the park. Nice out again.
Also bright which is great.

Monday Mar 24, 2014 #

8 AM

Strength 32:28 [2]

90s plank with leg + arm raises (for first 60)
45s side planks with rotations + leg lifts
60s air cycling
35x calf raises
30x side leg raises each side - actually did these properly and slowly
10x push ups
12x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
45s one leg lifts - had some pain over the weekend so took it a little easy
20x back ups
30x situps

7 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
6 PM

Running (road) 37:59 intensity: (2:46 @1) + (21:02 @2) + (14:11 @3) 7.3 km (5:12 / km) +68m 4:58 / km
ahr:145 max:162 shoes: Asics Gel 1170

Easy run in the park. Pretty windy out. Nice though

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