Training Log Archive: roarIn the 7 days ending Dec 21, 2014:
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Sunday Dec 21, 2014 #
10 AM
Running (off-road) 2:28:11 20.06 km (7:23 / km) +650m 6:21 / km
shoes: Inov8 X-Talon
Run up Kippure from Cruagh with ColmM, johnnyq, Conor, lorrieq and CillinC. Forgot my Garmin, in fact Colm was the only one to actually bring it! Link is to his log (at least it will be once he logs it). Weather was bad enough, pretty windy and it was raining at the start though it cleared up. First climb up Glendoo was fine though it's a bit of a slog along byt the fence. Compassed down then to the tracks where IOC relay started and myself lorrieq and Conor kept left while the rest went a bit right. We were much faster and then there was some waiting but we met back up.
Up Kippure then along the big track which deteriorates a lot. Suffered a lot on the hill and the guys were pretty much gone when I noticed johnnyq was in trouble, his achilles was at him so he waited behind a peat hag while I tried to catch the guys, which was never going to happen. Waved them down as soon as I saw them on the summit and we got back to johnny fine. It wasn't too cold.
The way back then we took the road around though, because we had been out for a lot longer than originally planned and to avoid the climb to save johnny. Got back to the cars and were on 18.9km so Colm lorrieq and I went for an extra k.
Saturday Dec 20, 2014 #
1 PM
Running (road) tempo 39:46 8.11 km (4:54 / km) +77m 4:41 / km
shoes: Inov8 X-Talon
Wasn't feeling fantastic today. Got out for a bit of a tempo run. First 5-10 mins were not great but then I got into the pick up it was really enjoyable. The up tempo started in the little park by the entrance of the phoenix park, climbed out of there and then over to the munich hills where I did a kind of a loop with some small climbs. Felt good. Took it handy back home then.
Happy I got out.
Happy I got out.
Friday Dec 19, 2014 #
Note
Spent a long time trying to fix my puncture last night, much longer than it should have taken and the result was I went to bed very late. Didn't manage to get up to go to the gym. Will try tomorrow.
7 PM
Running (road) warm up/down 7:16 [2] 1.11 km (6:35 / km) +4m 6:28 / km
shoes: Asics Gel 1170
Running (road) warm up/down 2:17 [2] 0.42 km (5:25 / km) +1m 5:21 / km
shoes: Asics Gel 1170
Running (road) race 7:11 [5] 1.67 km (4:19 / km) +1m 4:18 / km
shoes: Asics Gel 1170
Beer mile :)
Solid beer splits Felt like I took the first one handy but then had ground to make up. Was catching Conor S and Conor O'Keefe on the drinking but not the running. Last lap O'Keefe died and I was just behind Conor but couldn't catch him. Mark and Colm were well ahead.
Solid beer splits Felt like I took the first one handy but then had ground to make up. Was catching Conor S and Conor O'Keefe on the drinking but not the running. Last lap O'Keefe died and I was just behind Conor but couldn't catch him. Mark and Colm were well ahead.
Thursday Dec 18, 2014 #
6 PM
Running (road) warm up/down 9:59 [2] 1.84 km (5:25 / km) +3m 5:23 / km
shoes: Asics Gel 1170
Had a puncture, so ran from work to Crusaders, put on my other shoes and over to the park.
Running (road) tempo 22:45 5.08 km (4:29 / km) +3m 4:28 / km
shoes: Inov8 X-Talon
3x 1mile 60s rest.
Was pretty late arriving and it was quiet so I didn't really know who was there. Went out with the first group, who were actually the first group. Hung for a while and then let them go as I knew I couldn't do 3 at that pace. Still the first one was fast. Just tried to hang on for the last 2 and didn't do terribly.
6:22
6:33
6:40
Was pretty late arriving and it was quiet so I didn't really know who was there. Went out with the first group, who were actually the first group. Hung for a while and then let them go as I knew I couldn't do 3 at that pace. Still the first one was fast. Just tried to hang on for the last 2 and didn't do terribly.
6:22
6:33
6:40
Running (road) warm up/down 19:48 [2] 3.47 km (5:42 / km) +17m 5:34 / km
shoes: Asics Gel 1170
2 laps discussing the new IMRA always mus bring a jacket rule, back to the stadium, changed shoes and back to work.
From there I walked home with my bike and Don and Conor's christmas presents as they were too big for me to carry while cycling. Felt it was a good use of my time.
From there I walked home with my bike and Don and Conor's christmas presents as they were too big for me to carry while cycling. Felt it was a good use of my time.
Wednesday Dec 17, 2014 #
6 PM
Running (road) long 1:15:18 12.95 km (5:49 / km) +435m 4:59 / km
shoes: Inov8 X-Talon
Run on Howth with Hugh.
Hugh had his car so we drove up to the start of the track. Nice day out and we did the usual lap as far as the GAA pitch. Then we attempted to follow the orange trail backwards with mixed success. Missed the first bit, found the next bit, saw a bat, found a map used the to get us somewhere then took a wrong turn and ended up going parallel to where we wanted be. Made our way to the right place eventually, with only one wrong turn.
Good run. Felt good though Hugh was a bit faster than me on the sustained hills.
Hugh had his car so we drove up to the start of the track. Nice day out and we did the usual lap as far as the GAA pitch. Then we attempted to follow the orange trail backwards with mixed success. Missed the first bit, found the next bit, saw a bat, found a map used the to get us somewhere then took a wrong turn and ended up going parallel to where we wanted be. Made our way to the right place eventually, with only one wrong turn.
Good run. Felt good though Hugh was a bit faster than me on the sustained hills.
Tuesday Dec 16, 2014 #
Running (road) warm up/down 16:16 [2] 1.6 km (10:10 / km)
shoes: Asics GT 1000
warm up, 4 laps
Running (road) intervals 25:00 4.8 km (5:12 / km)
shoes: Asics GT 1000
6x 800m 75s rest on a very very very muddy grass track. Forgot my Garmin so don't know the times but not to be worried about given the conditions.
Very slippery and windy and rainy. Bit of fun really.
Very slippery and windy and rainy. Bit of fun really.
Running (road) warm up/down 5:03 [2] 0.8 km (6:19 / km)
shoes: Asics GT 1000
Cool down. Apparently haven't solved this blister problem yet and had to stop since my heels were getting quite sore.
Monday Dec 15, 2014 #
Note
Le Plan:
First note that last week was poor. Have found the reasons though and know the signs to prevent me getting properly knackered again. First step is to make the medium week actually medium and not hard! Happy with the 19:40 for 5k so the speed is getting there. Next running goal is the GOAL mile on Christmas day!
Monday - am gym, run to and from, climbing.
Tuesday - pm intervals
Wednesday - Long run 3rock/howth. Have to check if these university chumps want to do it at night or to go with Hugh on Howth
Thursday - mile reps
Friday - am gym
Saturday - Long run wicklow
Sunday - tempo
First note that last week was poor. Have found the reasons though and know the signs to prevent me getting properly knackered again. First step is to make the medium week actually medium and not hard! Happy with the 19:40 for 5k so the speed is getting there. Next running goal is the GOAL mile on Christmas day!
Monday - am gym, run to and from, climbing.
Tuesday - pm intervals
Wednesday - Long run 3rock/howth. Have to check if these university chumps want to do it at night or to go with Hugh on Howth
Thursday - mile reps
Friday - am gym
Saturday - Long run wicklow
Sunday - tempo
Note
In an attempt to make my log more searchable I edited all my intervals to have consistent units. The distance in metres should be presented as a number with a space before the units. Apparently the result is that I can now find none of my interval sessions when I search. What have I done!!?
8 AM
Strength 50:00 [2]
slept:7.5 shoes: Asics Gel 1170
Increment. Dropped the reps back down but the weight/difficulty is up. Didn't feel too bad but was still tough
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
5 1 legged bridge extensions on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
45s straight back holds
2x
40 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 calf raises on step no balance hand
20 back extension doggys
20 side lift doggys
5x pull ups drops
3x chin up drops.
2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats
10x 2.5kg I's, Y's and T's
2x
5 1 legged bridge extensions on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists
2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
45s straight back holds
2x
40 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises
2x
30 calf raises on step no balance hand
20 back extension doggys
20 side lift doggys
5x pull ups drops
3x chin up drops.
7 PM
Running (road) 22:16 [2] 4.07 km (5:28 / km) +36m 5:14 / km
shoes: Asics GT 1000
Run to climbing with Gina. Nice evening out.
8 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Climbing in Gravity.
Got the purple I was trying last week on the end wall but not the one with the corner start. Hands pretty sore at the end.
Got the purple I was trying last week on the end wall but not the one with the corner start. Hands pretty sore at the end.
10 PM
Running (road) 22:58 [2] 4.11 km (5:36 / km) +6m 5:33 / km
shoes: Asics GT 1000
Run home with Gina. Actually quite warm.