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Training Log Archive: roar

In the 7 days ending Aug 23, 2015:

activity	#	time	miles		km		+m	load
Running (off-road)	1	1:46:36	9.0	(11:50)	14.49	(7:21)		32.0
Stretching/Rehab	5	1:15:00
O-training	1	1:11:32	4.74	(15:06)	7.62	(9:23)	360	27.2
Cycling	1	1:00:55	14.57	(4:11)	23.45	(2:36)	177	6.7
Rock Climbing	1	1:00:00						6.0
Running (road)	2	43:58	4.21	(10:27)	6.77	(6:30)	104	10.6
Strength	4	43:45						5.9
Total	10	7:41:46	32.52		52.34		641	88.4
[1-5]	9	6:15:20

1:46

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Sunday Aug 23, 2015 #

11 AM

Running (off-road) 1:46:36 [3] ** 14.49 km (7:21 / km)
shoes: Inov8 X-Talon 212

Nav challenge 1 starting in Oakwood. Messed up the route choice to the first one with Conor but recovered it slightly better. Nice tough navigating in the fog across Lough Firrib but I ddn't quite have the legs to hand onto Conor, Ben amd Angus. then decided on another dodgy route choice and lost > 5mins trying to cross a river to finish ~7 mins down. Disappointed to be 4th and a bit frustrated with the river, though I should have expected it.

Saturday Aug 22, 2015 #

1 PM

Running (road) warm up/down 11:19 0.82 km (13:45 / km) +102m 8:29 / km
ahr:88 max:151 shoes: Inov8 X-Talon 212

O-training 1:11:32 7.62 km (9:23 / km) +360m 7:35 / km
ahr:157 max:171 shoes: Inov8 X-Talon 212

Friday Aug 21, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Perhaps I have been stretching incorrectly all my life. Read some stuff on the internet and tried out a more gentle stretching approach today.

Strength 13:45 [1]

Left out the calf raises to give it a rest today.
2x:
30s wall squat
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

Thursday Aug 20, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Strength 15:00 [2]

2x:
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

Wednesday Aug 19, 2015 #

11 AM

Note

Foam rolling, stretching and ice last night. Calf still sore this morning. Debating about the injured box. Skipping the hill run and I'll do some cycling. Though the weather finally broke so it might be indoors. Could try out this zwift thing.

6 PM

Cycling 1:00:55 23.45 km (2:36 / km) +177m 2:30 / km
ahr:116 max:151 shoes: Cannondale CAAD8

The weather was actually lovely in the end. Thus did a few laps in the park with Gina. Very pleasant.

Tuesday Aug 18, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Physio stretching

Strength 7:30 [1]

Physio strength. Only one rep today as I am getting used to a new timing regime and didn't quite get up quick enough.
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

5 PM

Stretching/Rehab 15:00 [0]

Strength 7:30 [1]

same as this morning

6 PM

Running (road) warm up/down 20:05 3.36 km (5:59 / km) +1m 5:58 / km
ahr:121 max:168 shoes: Inov8 Road-X 255

Warm up laps and then dynamics and strides. great day out

Running (road) intervals 12:34 2.59 km (4:51 / km) +1m 4:51 / km
ahr:164 max:181 shoes: Inov8 Road-X 255

Pyramid session 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s

1:25
2:51
4:36
...

Started out nice and handy, cruised it and had a nice group to be in and was comfy through the 400. Bit faster than last week too. 800 felt great as well. Running felt so smooth. 1200, started off nicely, to do 90s laps. Grand for first lap then I noticed my calf, eased up slightly. Calf was slowly clamping onto my shin bone so I slowed a bit more but finished the interval. Had to stop then. Very very annoyed at this point. I'd love to be able to run and not be hurting myself all the time.

Monday Aug 17, 2015 #

Note

In the end took it even easier than the physio said. Plenty of stretching and icing and have a massage today. This week :
Monday: Climbing
Tuesday: Intervals
Wednesday: Hill run
Thursday: hill intervals
Friday: rest
Saturday: o-training on Brockagh that I didn't do last week
Sunday Nav challenge.

4 PM

Note

Physio. Just a sports massage mostly. Lots of tightness in the quad though, not totally unrelated to the knee issues. Should supposedly take it relatively easy for another week.

7 PM

Rock Climbing (bouldering) 1:00:00 [1]
shoes: Five Ten

Gravity for a while. Was actually climbing pretty well for some strange reason given that I haven't done it in a while. Had some good fun. Toes just get so sore doing this though and they were really at me today. Stopped a little earlier than originally intended as something in my finger seemed to pop though it's alright now as far as I can tell. Also tweaked my knee a few times trying to relieve the pressure on my toes!

9 PM

Stretching/Rehab 15:00 [0]

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