Training Log Archive: roarIn the 7 days ending Sep 14, 2014:
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Sunday Sep 14, 2014 #
Running (off-road) race 2:36:01 22.21 km (7:01 / km) +1036m 5:42 / km
ahr:162 max:178 spiked:7/7c shoes: Inov8 X-Talon
Actually felt pretty heavy from the start. Got a bit of a jump on Conor with a good route choice down from the first but he ran away then. Slogged the rest of it really. Was able to run on some of the flatter roads and felt a bit better for a while. Was around Pual Mahon for a lot it but he destryoed me up Carraigmoire at the end. The finish was super tough and I was suffering big time. Just tried to hang in there. Just about managed. Happy enough but 3rd not good enough to beat Paul in the best of 2 races for the league. 3rd overall.
Saturday Sep 13, 2014 #
Cycling 1:29:18 20.46 km (4:22 / km)
MTBO on the curragh. Was feeling pretty good and going well until 18. Here I was slightly ahead of Conor on the splits, Big push and bam chain broke. Didn't have the tools as Conor had taken them so had to start running with the bike. A good while later Dan Morrow came past and lent me a chain break. Fixed the chain and was back on. Hammered the finish but so much time was lost.
Running (road) warm up/down 12:08 1.91 km (6:21 / km) +3m 6:18 / km
ahr:136 max:152 shoes: Asics Gel 1170
Thursday Sep 11, 2014 #
Note
Wednesday Sep 10, 2014 #
Cycling (road) 46:53 20.63 km (2:16 / km) +135m 2:12 / km
ahr:147 max:172 shoes: Basso
Felt pretty good and would have loved to be out for longer as it was a fantastic day. Still had a fun evening and won some boardgames!
Tuesday Sep 9, 2014 #
Running (road) warm up/down 19:55 3.02 km (6:36 / km) +1m 6:35 / km
ahr:117 max:151 shoes: Asics Gel 1170
Running (road) intervals 22:53 4.76 km (4:48 / km) +1m 4:48 / km
ahr:171 max:182 shoes: Asics Gel 1170
1:20, 1:17, 1:22, 1:19, 1:24, 1:20, 1:24, 1:22, 1:23, 1:21, 1:24, 1:19
Intervals were probably slightly less than 400m, more like 370m. Out was definitely harder than back. Pretty happy with the speed. Was repping with the same girl as the time trial last Tuesday. Could have been more consistent but it was hard with no lap points.
Running (road) warm up/down 15:46 2.49 km (6:19 / km) +1m 6:19 / km
ahr:110 max:165 shoes: Asics Gel 1170
Monday Sep 8, 2014 #
Note
Tuesday - crusaders intervals
Wednesday - cycle, possibly with some hills. Will have to fit in some socialising with university people
Thursday - hills
Friday - am gym, pm rest. Cooking dinner for friends
Saturday - MTBO? or tempo
Sunday - Nav challenge
Back to full on. Last week was easier than intended but nice to have a little break. Body is actually a little sore for no apparent reason but It will be fine once I do some exercise.
Strength 34:07 [2]
shoes: Asics Gel 1170
45s side plank
25x calf raises
25x side leg raises each side
20x inside leg raises
10x push ups - wrist is still at me
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
2x20 2 legged bridges on gym ball
60s one leg lifts
25x back ups
32x crunches
20x air cycling
3x chin up holds
3x 30kg assisted pull ups
5x 30kg assisted tricep dips
15 x 30kg back lat pull downs
15 x 30kg front lat pull downs
Few twinges around the body (oddly, having done very little in the last few days). Felt pretty good though.
Was a bit earlier than normal in order to meet Greg to give him his shoes back after IOC!
Running (road) 24:52 4.39 km (5:39 / km) +43m 5:24 / km
ahr:148 max:164 shoes: Asics Gel 1170
Rock Climbing (Bouldering) 2:03:23
ahr:103 max:149 shoes: Five Ten
Turned on the old GPS for this to see my HR. Left the watch in the bag as it was awkward to climb with so I was far away from it for some bits. Might try attaching it to the chalk bag next time.
Running (road) 19:38 4.11 km (4:47 / km) +4m 4:46 / km
ahr:158 max:166 shoes: Asics Gel 1170