Training Log Archive: roar

Tempo run in Castlecomer Demesne. Was a nice enough day out actually and I felt quite good. Wanted to get over the 10 hours and 70km so I decided to do 40 mins, 10-5-10-5-10 in intensities 2-3-4-3-2.

Started off with Gina for the first 10 mins, then picked it up around the lake. Went via the elf village to check it out. Lovely little cute houses. Then found some nice little trails to run along for the zone 4 bit that weren't too muddy. Zone 3 bit was then mostly downhill so it felt not too bad. Then at the end I needed a bit more distance so I looped around and had a longer final section.

Happy.

Long run. Foggy day out and I was by myself.

Started out where the Sorrell Hill run starts and did that route up to the summit. Nice route but it was a bit wet along the top of the forest. Feeling good up the steep climb up Sorrell and met a big gang of walkers at the summit. Notoced Barry Dalby has put Sorrell at 603m on his map as opposed to the OS maps 599, making it an mountain! I guess he is including the ~4m high cairn!

Then on down to the gap. This path was nice for going down, wet and boggy but would have been horrendous to climb. Fog lifted briefly but visibility was poor. Moved pretty decently up the track to Black Hill and then through the crap to the summit. Listening to the sound of airplanes which I always hear when i'm in the mountains in the fog. The going got rougher then and it was a bog slog the whole way across the ridge. Happened upon some people having a little picnic in the ~10m visibility and they were quite surprised to see me.

Fog lifted for a minutes at about the 9.5km mark and I was affored some epic views of Mullaghcleevaun with the mist rolling over the far side of it. Got heathery then and peat haggy and the pace really dropped as I kept climbing. Never found the path. Visibility got worse and was down to about 5m, it was getting cold, I hit the 11km mark. Decided it was time to turn around as I reckoned it would be another 15 mins to the summit and the conditions were getting a little hairy.

Compass back down, though I went a bit right at the start to make sure I was definitely on the correct size of the ridge. About 10 mins of hoping, with nothing to tell me I was right and I came across the path I knew was here. Nice running then back to the ridge. Then my Garmin died! The travesty!

Back up Black Hill getting tired and powering through the bog it went quite quickly. Then onto the track and I thought about possibly catching Ruth and Gina who had only gone to Black Hill. They were miles ahead though. Didn't go back up Sorrell, went down the road a bit and cut up to the ridge. Feeling good still. Then went along the forest to the first style and dropped down to the forest track for the last 2km.

Really nice run and felt strong pretty much the whole way. Think it was the right decision to turn around in the end so the others weren't waiting for me and I was by myself. Might do it again someday and go to the top but the conditions were poor today. Could be much faster if it was dry I'd say.

Bottom floor free weights area is entirely gone now. the downstairs is covered in mats which is kinda nice I guess. Means it's a bit busy upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups. Feeling pretty tired all things told.

2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)

1x
10x 2kg I's, Y's and T's

2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank

2x
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups


2x
38 side leg raises each side
38 inside leg raises
50 crunches

2x
25 back extension doggys
25 side lift doggys
38 calf raises on step

1x
15x 40kg front lat pull downs
15x 40kg back lat pull downs

Jog to the park and a mile.

3x 1 mile 1 min rest.

Was feeling really tired beforehand, nearly having a nap in work so I was just glad I got out for this session. As always they were slightly longer than a real mile. Running with Feilim the whole time. Matching pace and it was good to have someone the same with me. Felt the last one.

6:55, 6:41, 6:40

Some cooling down.

Not enough sleep and legs are feeling tight today. Better do more training.

Long run with johnnyq. Up on Ticknock on a fantastically clear night. Nice run taking it chilled feeling pretty great really. Legs a bit stiff from yesterday.

Started from Lamb Doyles, up the track to the masts, around the long track and up Fairy Castle. We ran up the heather here. Then down to the Tibradden junction and back to the car down the road.

I drove today and it was nice not having to cycle home in the freezing cold. Getting the car from Don's new apt wasn't too much hassle though it'd be much less if I had a spare fob for the gate.

Warm up. Was a little late so didn't so as much as normal.

12x400 m 30s rest.

Well I say 30s. Someone said it was a minute and I was all happy to do a minute but after two it was realised that it was only 30s. Oof. Nice and consistent with good pace, even if the reps were only ~390m.

Today I decided to try and hang onto the front guys. I did that anyway though at the end I was suffering.

77, 78, 79, 80, 80, 80, 80, 80, 81, 80, 81, 81

Cool down. Numerous laps.

Monday - am gym, pm run to climbing, climbing, run home
Tuesday - Intervals
Wednesday - Long run 3rock. Maybe will have the car so can drive?
Thursday - mile reps crusaders (will go for 4)
Friday - gym + rest
Saturday - Long run on the way to Gina's. I'm thinking Mullaghcleevaun from the Sorrell hill run. ~22km 1000m climb.
Sunday - tempo run

Had another week of feeling lazy last week. The plan is to stick to the plan this week.

Bottom floor free weights area was closed off and only 2 mats available upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups.

2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)

2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank

2x
20 push ups - the progress on these is mad.
38 back ups
38s side-to-side back ups
38 platform leg dips

1x
10x 2kg I's, Y's and T's

2x
38 side leg raises each side
38 inside leg raises
25 back extension doggys
25 side lift doggys
38 calf raises on step
50 crunches

1x
30x 40kg front lat pull downs
10x 40kg back lat pull downs

Doing well today. Got two pinks and was flying up all the new flags. Good fun. Brian and Peter G were there too.