Training Log Archive: roarIn the 7 days ending Dec 8, 2014:
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Monday Dec 8, 2014 #
Strength 36:47 [2]
shoes: Asics Gel 1170
Bit of an alternative session today for the funs.
5 mins rowing, mostly at about 2:15/500m
squats:
2x20kg
5x60kg
2x60kg
These were really unpleasant. The bar digs into the bones at the back of my neck terribly
Bench press:
6x30kg
5x35kg
Was pretty fine really
Deadlift:
5x40kg
4x70kg
Never done these before. Tough on the back. Good though
5 mins rowing warm down, same pace as at the start.
Find this gets the arms a lot.
5 mins rowing, mostly at about 2:15/500m
squats:
2x20kg
5x60kg
2x60kg
These were really unpleasant. The bar digs into the bones at the back of my neck terribly
Bench press:
6x30kg
5x35kg
Was pretty fine really
Deadlift:
5x40kg
4x70kg
Never done these before. Tough on the back. Good though
5 mins rowing warm down, same pace as at the start.
Find this gets the arms a lot.
7 PM
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Gravity with Gina and Brian.
More fun on the dynamic purples. Got really powered out after trying the one where you have to compress your way up the end of a wall many times. Everything after that was really tough then. Good fun.
More fun on the dynamic purples. Got really powered out after trying the one where you have to compress your way up the end of a wall many times. Everything after that was really tough then. Good fun.
Sunday Dec 7, 2014 #
Note
Woo easy week! Feeling pretty tired running yesterday.
Monday - am gym, run to or from, but not both climbing.
Tuesday - pm intervals
Wednesday - O-course in the park Gina printed ages ago.
Thursday - rest day! First total rest since Nov 23. Have a work xmas party and the Lynam lecture is on
Friday - am gym
Saturday - Park run. Hopefully nice and rested! 19:30 is the aim. (yes, I'm that confident in the sub 20!)
Sunday - Corkagh Park oing
Monday - am gym, run to or from, but not both climbing.
Tuesday - pm intervals
Wednesday - O-course in the park Gina printed ages ago.
Thursday - rest day! First total rest since Nov 23. Have a work xmas party and the Lynam lecture is on
Friday - am gym
Saturday - Park run. Hopefully nice and rested! 19:30 is the aim. (yes, I'm that confident in the sub 20!)
Sunday - Corkagh Park oing
12 PM
Running (road) warm up/down 12:31 [2] 2.22 km (5:38 / km) +7m 5:32 / km
shoes: VJ Falcon
Jogging about. Went with Conor and Laurence for a bit.
Orienteering race 53:24 [4] 11.14 km (4:48 / km) +113m 4:34 / km
spiked:23/25c shoes: VJ Falcon
LL 5 Curragh, Brown.
Running hard as much as I could. Legs were tired from the week and could feel it on any kind of small incline.
Ran decently but misses on 4 and 7 cost me time. Was in oxygen debt and wasn't reading the map. Wasn't able to lift the pace too much again which made the orienteering easier. 8 mins down on Nick on mostly running is not terrible but not great at the same time. Closer to the lads on running speed, will get there eventually.
Running hard as much as I could. Legs were tired from the week and could feel it on any kind of small incline.
Ran decently but misses on 4 and 7 cost me time. Was in oxygen debt and wasn't reading the map. Wasn't able to lift the pace too much again which made the orienteering easier. 8 mins down on Nick on mostly running is not terrible but not great at the same time. Closer to the lads on running speed, will get there eventually.
Running (road) warm up/down 14:03 [2] 2.08 km (6:46 / km) +17m 6:30 / km
shoes: VJ Falcon
Cool down. Headed over to the lads and Roisin who had started already, joined up with them for a and then a small bit more to get over the 75km.
Woo.
Woo.
Saturday Dec 6, 2014 #
11 AM
Running (off-road) long 1:40:17 13.81 km (7:16 / km) +725m 5:45 / km
shoes: Inov8 X-Talon
Long run with Conor. Started at the edge of the Kilbride firing range and we headed up along the edge of the forest. It very very quickly became very very foggy. Topped out on Seachon and we were already saying going to Kippure was not a thing. Down and across to Corrig where we came across a Jeep. It was very very stuck in the bog. Looked like they had tried to get it out but gave up. Been there for a while too. Up Corrig and took out the map and compassed across to Seefingan. Climbing up the terribly boggy wet slippery track I was at a pretty low point when Conor says "This is interminable". It went on and on. Eventually hit the top, well the top with the signpost, not the cairn turned around and felt fine.
Temperature started to drop here and was getting chilly going back to Corrig. Tough through the bog again. Put on my extra gloves at the top of Corrig, as I said to Conor: "This cold permeates your entire existence". Back past the Jeep and up Seachon and then down the nose where the old hill run went. We cut down to the track at the end of the still alive forest and back along the forest road. Suffered up the last hill to the forest edge but it was very worth it for the descent. Conor was suffering here and didn't want to do the hill at all. Made me feel good :)
Nice run, maybe could have been a bit longer but good mental toughness.
Temperature started to drop here and was getting chilly going back to Corrig. Tough through the bog again. Put on my extra gloves at the top of Corrig, as I said to Conor: "This cold permeates your entire existence". Back past the Jeep and up Seachon and then down the nose where the old hill run went. We cut down to the track at the end of the still alive forest and back along the forest road. Suffered up the last hill to the forest edge but it was very worth it for the descent. Conor was suffering here and didn't want to do the hill at all. Made me feel good :)
Nice run, maybe could have been a bit longer but good mental toughness.
Friday Dec 5, 2014 #
Strength 30:49 [2]
shoes: Asics Gel 1170
What a horrendous morning. Had to fix my puncture firstly, that wasn't terrible it just took ages cause my tyre is extremely tight and apparently I only have 2 tyre levers now. Eventually got to the gym, pretty late and needed to be in work for a meeting at 10 so only time for 1 set. Key then got stuck in my lock for about a minute for no reason. Did the session. Felt decent. Got to work, 9:58, meeting is actually at 10:30!
1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
10x 2.5kg I's, Y's and T's
38 calf raises on step13 20kg squats
13 20kg lunges
13 one legged squats
5x pull ups drops
3x chin up drops.
1x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
38 side leg raises each side
38 inside leg raises
50 crunches
25 back extension doggys
25 side lift doggys
10x 2.5kg I's, Y's and T's
38 calf raises on step13 20kg squats
13 20kg lunges
13 one legged squats
5x pull ups drops
3x chin up drops.
7 PM
Running (road) 30:00 [2] 5.12 km (5:52 / km) +53m 5:34 / km
shoes: Asics Gel 1170
Run to climbing. Did a bit extra distance by going through the park and it brought me perfectly to 30 mins.
8 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Bouldering in Gravity.
New purple dyno circuit. Spent most of the time on these. Good fun leaping around the place. Got a really hard and horrifically terrifying one on the slab. Hands are sweating just thinking about it.
New purple dyno circuit. Spent most of the time on these. Good fun leaping around the place. Got a really hard and horrifically terrifying one on the slab. Hands are sweating just thinking about it.
9 PM
Running (road) 24:03 [2] 4.17 km (5:46 / km) +2m 5:46 / km
shoes: Asics Gel 1170
Run home with Gina. The normal way.
Thursday Dec 4, 2014 #
7 PM
Running (road) 10:49 [2] 1.44 km (7:31 / km) +67m 6:06 / km
shoes: Asics Gel 1170
Jog lap of Killiney Hill with Nick, ColmM, Regina, jonnyq and CillinC
O-training 1:21:45 **** 7.64 km (10:42 / km) +355m 8:41 / km
32c shoes: Inov8 X-Talon
Night-t Intervals in Killiney.
Good fun though the map is pretty dodgy in quite a few places. Could feel yesterday in my legs for sure.
First we did a mass start.
I hit the lead for number 1 but made a complete mess of 2 and everyone passed me out. Went around then for 4 and 5 but again had a terrible time looking for 6. Finished off in 4th place.
Then 30s start intervals. Went out 3rd. Caught Cillin at the most overgrown open ever. Saw Colm in the distance and could see him up the hill to 4. Passed him out when he made a mess of 5 and then I led home.
15s intervals chasing start. So I went out first. First few controls were in the open so fast. Nick caught me by 3 when I was in the wrong place. We all ran around for ages looking for the 4th then. It was a bush but we were looking for a stone. Kinda took it easy then with Colm the rest of the way around. Sprinted at the end.
The last one was for fun. Teams of 2, 1 map each get all the controls. I was with Nick. I took the map and got some while he went long and got some easier ones. Won it easily, even though Colm tried to convince Nick I had injured my ankle and wanted him to go get 5!
Good fun though the map is pretty dodgy in quite a few places. Could feel yesterday in my legs for sure.
First we did a mass start.
I hit the lead for number 1 but made a complete mess of 2 and everyone passed me out. Went around then for 4 and 5 but again had a terrible time looking for 6. Finished off in 4th place.
Then 30s start intervals. Went out 3rd. Caught Cillin at the most overgrown open ever. Saw Colm in the distance and could see him up the hill to 4. Passed him out when he made a mess of 5 and then I led home.
15s intervals chasing start. So I went out first. First few controls were in the open so fast. Nick caught me by 3 when I was in the wrong place. We all ran around for ages looking for the 4th then. It was a bush but we were looking for a stone. Kinda took it easy then with Colm the rest of the way around. Sprinted at the end.
The last one was for fun. Teams of 2, 1 map each get all the controls. I was with Nick. I took the map and got some while he went long and got some easier ones. Won it easily, even though Colm tried to convince Nick I had injured my ankle and wanted him to go get 5!
9 PM
Running (road) 5:11 [2] 0.81 km (6:23 / km)
shoes: Asics Gel 1170
Jog with Gina back to the train station.
Didn't get home till fair late. Hampered by getting a puncture on my cylce home.
Didn't get home till fair late. Hampered by getting a puncture on my cylce home.
Wednesday Dec 3, 2014 #
6 PM
Running (off-road) 1:41:18 17.04 km (5:57 / km) +603m 5:03 / km
shoes: Inov8 X-Talon
Long run on 3Rock. Solo tonight as those that could went in the bright.
Started at Lamb Doyles and up the MTB track. Went up to the 3Rock car park and then around b the valley and up the wicklow way. Up Ticknock, then Fairy Castle. Fantastically still and clear night so great views. Down the South side and up along the track. Dropped down to the lower one. There was some felling along here the the track was more like a ploughed field. Wet heavy mud sticking to my shoes making it tough going. wasn't sure where I was and hit the road leading to the path in the open and down the MTB track. Missed the turn off at then end here and ended going the whole way down this path. there are some seriously hairy jumps on it!
Now for some food !
Started at Lamb Doyles and up the MTB track. Went up to the 3Rock car park and then around b the valley and up the wicklow way. Up Ticknock, then Fairy Castle. Fantastically still and clear night so great views. Down the South side and up along the track. Dropped down to the lower one. There was some felling along here the the track was more like a ploughed field. Wet heavy mud sticking to my shoes making it tough going. wasn't sure where I was and hit the road leading to the path in the open and down the MTB track. Missed the turn off at then end here and ended going the whole way down this path. there are some seriously hairy jumps on it!
Now for some food !
Tuesday Dec 2, 2014 #
Note
Stayed at home yesterday since Gina was sick. Will swap Monday with Friday.
Forgot to change my alarm for a morning run this morning too.
Colm tells me he has someone to plan some training with Nick on Thursday. Should get more details.
Really need to make some plans about POM if I am going. I would like to.
Forgot to change my alarm for a morning run this morning too.
Colm tells me he has someone to plan some training with Nick on Thursday. Should get more details.
Really need to make some plans about POM if I am going. I would like to.
6 PM
Running (road) warm up/down 19:04 [2] 3.08 km (6:12 / km) +1m 6:11 / km
shoes: Asics GT 1000
few laps, mostly with Gina and then the dynamics
Running (road) intervals 24:50 5.13 km (4:50 / km) +2m 4:50 / km
shoes: Asics GT 1000
6x 800m 75s rest
Well, ~770 m.
2:50, 2:46, 2:48, 2:50, 2:50, 2:49
Started off with the main group but was pretty at the back by the end. Took my proper recovery and then formed a group with two other lads doing the same times. Good session though I was really feeling it. Probably due to the pace being fairly high for me.
Well, ~770 m.
2:50, 2:46, 2:48, 2:50, 2:50, 2:49
Started off with the main group but was pretty at the back by the end. Took my proper recovery and then formed a group with two other lads doing the same times. Good session though I was really feeling it. Probably due to the pace being fairly high for me.
Running (road) warm up/down 8:47 [2] 1.46 km (6:01 / km) +1m 6:00 / km
shoes: Asics GT 1000
Few laps. Heel getting sore again so didn't do more. Have to sort out this blister thing.