Feel so rested today. Woo! Had a bit of a lie in.
Legs still a bit DOMSy but a bit of a stretch today should sort them out I hope. Ankle a small bit sore. Have gone over on them a few times gently recently. Have to take more care to make sure they are strong.
Going to Doolin and the Aran islands at the weekend so we'll see how that works out with training. I think Saturday will be on bikes around one of the islands so not too bad.
Have an all day meeting tomorrow so I will miss my evening run probably. Will still get gym in the morning though.
Running (road) warm up/down 12:19 1.98 km (6:13 / km) +42m5:37 / km ahr:131 max:149 shoes: Inov8 X-Talon
Jog with Conor up the track. Such stiff legs.
Running (off-road) race 53:33 9.77 km (5:29 / km) +352m4:39 / km ahr:172 max:182 shoes: Inov8 X-Talon
Started feeling ok. Very rapidly felt really really heavy. Kyle was just in front of me so I said I'd hang onto him but I couldn't manage it. Then Alison was beside me and I was feeling really crappy. Decided to just try and keep good posture and cruise as much as I could. Pulled myself up Boot hill and then was overtaken by 2 people in the short descent after!! Just couldn't make the legs move quickly, but I was recovering a bit. Then the Trooperstown climb came and this hurt like hell but I hung in there and kept running, mostly standing up. Only once or twice let my core collapse to fight through. Once I got the to the flat part I knew the torture as over and started to cruise again. This was tough. Passed out some people on the gentle descent off the top and some more on the steep bit but then I went over a little on my right ankle(!!!!!????!). I must be getting old or something to be getting all these injuries. Kept my position to the end then. Though I was suffering big time on the road with my legs feeling so heavy and stiff.
Worst result of the year, apart from when I was taking it easy. Felt so bad. Howvever I was 1 minute faster than the same route in Feb 2011, so that's good.
Running (road) warm up/down 7:59 1.14 km (6:59 / km) +28m6:14 / km ahr:135 max:149 shoes: Inov8 X-Talon
Straight in the river after the race. Then this cool down to try and get the legs to an acceptable position.
Running (road) warm up/down 15:19 2.67 km (5:44 / km) +2m5:43 / km ahr:137 max:169 shoes: Inov8 X-Talon
Jog around Ringsend with Alison and Conor.
Legs feeling pretty stiff.
Orienteering intervals 17:27*** 3.72 km (4:41 / km) +2m4:41 / km ahr:177 max:188 spiked:18/18c shoes: Inov8 X-Talon
Dublin summer series no.1 in ringsend park.
There was a timed out road crossing twice so I did this like 3 long intervals and took a rest on the road crossing. Problem was I read it wrong and stopped early for the first one. Realised but still lost ~10s. Mostly fine otherwise apart from bad route to 6. Having no kites made it tricky.
Monday - gym + climbing
Tuesday - Orienteering in Ringsend park
Wednesday - Hill run Trooperstown
Thursday - rest
Friday - gym + intervals (sprintervals)
Saturday - long run
Sunday - tempo
8 AM
Strength34:07 [2] shoes: Asics Gel 1170
Finally back to the gym. Definitely weaker than when I stopped. Weight is about the same though.
60s plank
45s side plank
30x calf raises
30x side leg raises each sidey
13x push ups
2x10 one leg bridge on gym ball
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
60s one leg lifts
30x back ups
40x situps
5 x 35kg assisted pull ups
3 x 35kg assisted chin up holds
10 x 30kg back lat pull downs
10 x 30kg front lat pull downs
7 PM
Rock Climbing (Bouldering) 1:00:00 [1] shoes: Five Ten
Some bouldering. Got a few more of the competition walls.