Training Log Archive: roarIn the 7 days ending Oct 18, 2015:
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Sunday Oct 18, 2015 #
Event: Curragh Local
8 AM
O-training 1:11:16 [1] 8.08 km (8:49 / km) +95m 8:20 / km
ahr:121 max:126
The running part of putting out controls for the curragh event
3 PM
O-training 10:39 [1] 2.22 km (4:47 / km) +39m 4:24 / km
ahr:120 max:124
The running part of taking them in. I might have included some driving somewhere.
5 PM
Note
Event went fairly well today considering it was planned in a week.
Turnout of 117 so not too bad.
The big mistake was not doing an Adventure course like we usually have in the summer series as the Short was very much over subscribed. We missed it simply due to the short notice and lack of pre-planning as a result.
The event helpers on the day were great and I was mostly able to leave them to do their own thing but in a more serious event I would have checked on the set up of the start/finish. The finish was in the wrong place and liable to be covered by people waiting for the start which is a bit unfair.
Also reprogramming all of the boxes is a must (though I had been told it had been done recently) as we only did the start/finish.
Turnout of 117 so not too bad.
The big mistake was not doing an Adventure course like we usually have in the summer series as the Short was very much over subscribed. We missed it simply due to the short notice and lack of pre-planning as a result.
The event helpers on the day were great and I was mostly able to leave them to do their own thing but in a more serious event I would have checked on the set up of the start/finish. The finish was in the wrong place and liable to be covered by people waiting for the start which is a bit unfair.
Also reprogramming all of the boxes is a must (though I had been told it had been done recently) as we only did the start/finish.
10 PM
Note
slept:7.0
Mood: 5
Enthu: 5
Sleep: 2
Appe: 5
Musc: 3
EHR: 5
RHR:
Tot: 25
Enthu: 5
Sleep: 2
Appe: 5
Musc: 3
EHR: 5
RHR:
Tot: 25
Saturday Oct 17, 2015 #
Note
Bacon and cabbage for dinner today!
10 AM
Running (road) warm up/down 21:22 2.82 km (7:35 / km) +1m 7:34 / km
ahr:125 max:163 shoes: Inov8 Road-X 255
warm up lap of the pitches. Very poor attendance.
Running (road) hills 29:59 6.06 km (4:57 / km) +74m 4:40 / km
ahr:167 max:181 slept:5.0 shoes: Inov8 Road-X 255
3.5x 1mile hills, 90s rest
I had a terrible nights sleep and managed to pry myself out of bed. I felt atrocious, there were very few people at the session, all faster than me so I was solo. Did the first one 15s faster than last week and if felt fine. What? Second one started to feel a bit harder but still way faster. Body was flagging on the third and I was a little slower and I was ready to leave it there. Decided I'd do a shortened loop where I could keep the same pace up so I did that.
6:28
6:29
6:32
4:35
Don't really know what to make of this. I was able to do them a good bit faster but at the cost of not doing the last one. At the same time, with a better mood, some company and some sleep I think the last one would have been fine. Comparing to last week it looks mostly like I was running a bit faster on the flat at the end.
I had a terrible nights sleep and managed to pry myself out of bed. I felt atrocious, there were very few people at the session, all faster than me so I was solo. Did the first one 15s faster than last week and if felt fine. What? Second one started to feel a bit harder but still way faster. Body was flagging on the third and I was a little slower and I was ready to leave it there. Decided I'd do a shortened loop where I could keep the same pace up so I did that.
6:28
6:29
6:32
4:35
Don't really know what to make of this. I was able to do them a good bit faster but at the cost of not doing the last one. At the same time, with a better mood, some company and some sleep I think the last one would have been fine. Comparing to last week it looks mostly like I was running a bit faster on the flat at the end.
Running (road) warm up/down 12:32 2.49 km (5:02 / km) +12m 4:55 / km
ahr:145 max:157 shoes: Inov8 Road-X 255
Cool down lap of the pitches.
8 PM
Note
I'm gonna try adding this evaluation to each of my days trainings for a while. If it gets a total less than about 14 I'm probably over training (is my theory), or if anything gets to 1 really. Need to start taking RHR.
Mood: 2
Enthu: 3
Sleep: 2
Appe: 5
Musc: 4
EHR: 5
RHR:
Tot: 21
Here's what everything stands for (yes, I copied it from stickybottle)
Exercise response appraisal: Signs of overtraining when you probably should take a few days really easy.
Mood: Reduced feeling negative and irritable
Enthusiasm for training or racing: Poor, Not wanting to go training or racing
Sleep: Poor, not refreshed in the morning. Waking during the night or early morning, difficult to sleep
Appetite: Poor, reduced
Muscles: Sore, during training and racing, unable to hold efforts. Sore and tired walking up stairs.
Exercise Heart rate: Lower than usual for a particular effort. But the effort feels much higher than usual at this particular heart rate
Resting Heart Rate: Elevated by 5 beats or more above normal range over a number of day
Mood: 2
Enthu: 3
Sleep: 2
Appe: 5
Musc: 4
EHR: 5
RHR:
Tot: 21
Here's what everything stands for (yes, I copied it from stickybottle)
Exercise response appraisal: Signs of overtraining when you probably should take a few days really easy.
Mood: Reduced feeling negative and irritable
Enthusiasm for training or racing: Poor, Not wanting to go training or racing
Sleep: Poor, not refreshed in the morning. Waking during the night or early morning, difficult to sleep
Appetite: Poor, reduced
Muscles: Sore, during training and racing, unable to hold efforts. Sore and tired walking up stairs.
Exercise Heart rate: Lower than usual for a particular effort. But the effort feels much higher than usual at this particular heart rate
Resting Heart Rate: Elevated by 5 beats or more above normal range over a number of day
Friday Oct 16, 2015 #
Note
(rest day)
Thursday Oct 15, 2015 #
9 AM
Strength 1:00 [1]
slept:7.0
calf lowers
15 straight leg
15 straight leg
6 PM
Running (off-road) 1:37:02 14.62 km (6:38 / km) +534m 5:37 / km
ahr:142 max:166 shoes: Inov8 X-Talon 212
Ticknock Thursday by myself.
Started from Lamb Doyles, up the MTB track and stayed low around the hill down to Ballyedmonduff. Plenty of deer about. Big limb then up to the summit of fairy castle where I put my hat on as my ears were kinda chilly. Down towards the Wicklow Way where I made a time estimation mistake and added on an extra bit that I didn't need. Then down via the barn. Low and behold the track there has been done up and it is no longer horrendous! Was quite pleasant in fact. Through the car park and back down the MTB track, passing out some bikers on the way! Very nice evening for it.
Started from Lamb Doyles, up the MTB track and stayed low around the hill down to Ballyedmonduff. Plenty of deer about. Big limb then up to the summit of fairy castle where I put my hat on as my ears were kinda chilly. Down towards the Wicklow Way where I made a time estimation mistake and added on an extra bit that I didn't need. Then down via the barn. Low and behold the track there has been done up and it is no longer horrendous! Was quite pleasant in fact. Through the car park and back down the MTB track, passing out some bikers on the way! Very nice evening for it.
Wednesday Oct 14, 2015 #
8 AM
Strength 2:00 [1]
slept:7.5
calf lowers
15 straight leg
15 bent leg
15 straight leg
15 bent leg
5 PM
Running (road) 39:39 5.86 km (6:46 / km) +7m 6:43 / km
ahr:128 max:142 shoes: Inov8 Road-X 255
Ran from Killician's again. More mixing it up, this time heading along the Liffey as far as I could, cutting up to Grand Canal Quay and looking at the wakeboarders. Nice bridges over the locks for crossing the canal here. Dodder towards the Aviva. Then I cut across to Irishtown park and through the industrial estate, which I wouldn't wish on my worst enemy. Then back through Ringsend park and back over the bridges to look at more wakeboarders and back.
10 PM
Strength 1:00 [1]
Calf lowers
20 straight leg
20 straight leg
Tuesday Oct 13, 2015 #
8 AM
Strength 2:00 [1]
slept:6.0
A terrible nights sleep.
calf lowers
15 straight leg
15 bent leg
calf lowers
15 straight leg
15 bent leg
Note
Made some sweet potato muffins last night, except I didn't have any muffins case things so I just made a sweet potato cake. The idea was to be having it for breakfast. It's not as good as I had hoped though. Too much of something that I'm not sure what it is.
6 PM
Running (road) warm up/down 24:46 3.72 km (6:40 / km) +4m 6:38 / km
ahr:126 max:157 shoes: Inov8 Road-X 255
Warm up. Chatting with Michael. Then dynamics and strides.
Running (road) intervals 31:06 6.0 km (5:11 / km) +3m 5:10 / km
ahr:160 max:180 shoes: Inov8 Road-X 255
3x 800m 90s, 3x 600m 75s, 3x300m 60s
Started out much slower than normal and felt nice and relaxed. Interesting session as it was constantly trying to increase the pace a bit. Felt good and was in a much better group and really enjoyed it. The rests for the 300s were a bit longer than they were supposed to be due to having to get to the start of them. I could have jogged it...
800:
3:08, 3:00, 3:03
600:
2:16, 2:12, 2:14
300:
60, 59, 54
Started out much slower than normal and felt nice and relaxed. Interesting session as it was constantly trying to increase the pace a bit. Felt good and was in a much better group and really enjoyed it. The rests for the 300s were a bit longer than they were supposed to be due to having to get to the start of them. I could have jogged it...
800:
3:08, 3:00, 3:03
600:
2:16, 2:12, 2:14
300:
60, 59, 54
Running (road) warm up/down 10:45 1.67 km (6:27 / km) +5m 6:21 / km
ahr:134 max:144 shoes: Inov8 Road-X 255
Cool down laps with Michael, X and Aoife?
10 PM
Strength 1:00 [1]
calf lowers
15 straight leg
15 straight leg
Monday Oct 12, 2015 #
Note
slept:7.5
Last week went to plan which was nice. Have to watch the sleep a little but the legs felt good.
Monday - run to & Climbing
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - long run
Friday - Rest day
Saturday - hills then home
Sunday - Curragh orienteering. I'm organiser and probably won't get to run aside from putting out and taking in controls. The challenge will be to watch the match.
Monday - run to & Climbing
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - long run
Friday - Rest day
Saturday - hills then home
Sunday - Curragh orienteering. I'm organiser and probably won't get to run aside from putting out and taking in controls. The challenge will be to watch the match.
8 AM
Strength 2:00 [1]
calf lowers
15 Straight leg
15 bent leg
15 Straight leg
15 bent leg
6 PM
Rock Climbing (bouldering) 1:00:00 [2]
shoes: Five Ten
Gravity. Arrived at 18 instead of 19 like normal and it was much quieter which was great. It was much easier to warm up and then when I was trying hard it was busier which was fine since I had to be resting anyway. Mostly on the pinks with Killian, though did a black or two. Tried a blue but got no where. Few comp problems too but I got pretty tired. Met Niall Ewen then and chatted to him for a bit before one last big try and run off to get changed and go home.
8 PM
Running (road) 21:21 4.2 km (5:05 / km) +7m 5:02 / km
ahr:140 max:150 shoes: Inov8 Road-X 255
Easy run home. Body feels in good nick and no tight calves or anything which is great. Fingers are a bit sore from climbing but that's to be expected.
11 PM
Strength 1:00 [1]
calf lowers
15 straight leg
15 straight leg