Training Log Archive: roarIn the 7 days ending Feb 21, 2016:
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Sunday Feb 21, 2016 #
6 PM
Running (off-road) 1:47:29 17.93 km (6:00 / km) +530m 5:13 / km
ahr:123 max:148 shoes: Inov8 Road-X 255
Driving from Malaga to accomodation in Cano de Meca with Marcus, we stopped in a fairly random place for a run.
First we crossed the road to look at some cool rocks on a hill but realised that we were in a milirary zone once we got up to the top. Went back to the original plan of trying to find a loop around the hill. Went up and dismissed a path early. Continued on the gradual climbing road and explored another track. It was a dead end so came back, though took an animal track through the forest a bit. Continued down the other side looking for the loop track, and bit more, and a bit more. Eventually found something approx where we expected but it was private land so just turned to come back. It started to get dark then though so the going was a bit slower. Got back fine still. Looking at the map after we found the first path we dismissed would have brought us onto the loop!
First we crossed the road to look at some cool rocks on a hill but realised that we were in a milirary zone once we got up to the top. Went back to the original plan of trying to find a loop around the hill. Went up and dismissed a path early. Continued on the gradual climbing road and explored another track. It was a dead end so came back, though took an animal track through the forest a bit. Continued down the other side looking for the loop track, and bit more, and a bit more. Eventually found something approx where we expected but it was private land so just turned to come back. It started to get dark then though so the going was a bit slower. Got back fine still. Looking at the map after we found the first path we dismissed would have brought us onto the loop!
Saturday Feb 20, 2016 #
9 AM
Running (road) warm up/down 16:43 2.78 km (6:01 / km) +1m 6:00 / km
ahr:133 max:164 shoes: Inov8 Road-X 255
In St. Anne's for the parkrun. Did most of one lap of the course backwards and then a little loop before some dynamics and strides. Small bit lethargic at the start but really loosened up well and felt good.
Running (road) race 19:19 5.0 km (3:52 / km) +4m 3:51 / km
ahr:175 max:182 shoes: Inov8 Road-X 255
St. Anne's parkrun
Plan was to go less than previous PB of 19:40, which is 3:56 per k. Started out kinda relaxed, knowing I needed to pace myself. Was in a bunch of guys for the first bit. 1st km seemed fairly easy but the pace was good and I was passing or staying with people. There was a headwind on this very slightly uphill start part. Hitting the big straight down the center the wind was behind us. Was with a guy who looked at his watch and said "too fast" and then proceeded to speed up. Went too fast here. Upon hitting the 2.5km mark my body reacted badly, everything started to tighten up and the pace dropped. I knew the first splits were good so I just tried to keep hanging on. Digging deep, the tiny steep incline hurt. The group had got away and some guys were coming up behind me. Fought for it and once the HR got below 180 again I could speed up and finished strongly.
New PB by 21s so pretty happy with that. Good confirmation that training seems to be working.
Plan was to go less than previous PB of 19:40, which is 3:56 per k. Started out kinda relaxed, knowing I needed to pace myself. Was in a bunch of guys for the first bit. 1st km seemed fairly easy but the pace was good and I was passing or staying with people. There was a headwind on this very slightly uphill start part. Hitting the big straight down the center the wind was behind us. Was with a guy who looked at his watch and said "too fast" and then proceeded to speed up. Went too fast here. Upon hitting the 2.5km mark my body reacted badly, everything started to tighten up and the pace dropped. I knew the first splits were good so I just tried to keep hanging on. Digging deep, the tiny steep incline hurt. The group had got away and some guys were coming up behind me. Fought for it and once the HR got below 180 again I could speed up and finished strongly.
New PB by 21s so pretty happy with that. Good confirmation that training seems to be working.
Running (road) warm up/down 11:20 1.63 km (6:58 / km) +1m 6:57 / km
ahr:118 max:124 shoes: Inov8 Road-X 255
Cool down with Gina. Nice chat and feeling pretty happy.
Thursday Feb 18, 2016 #
6 AM
Running (road) 1:29:13 16.28 km (5:29 / km) +40m 5:25 / km
ahr:142 max:159 shoes: Inov8 Road-X 255
Pre breakfast long run around galway. Through the industrial estate and along the beach. This was pretty rough going. Went as far as some little park. Thought about going further but it got rough again so went up through Renmore. Followed the strips of green I could find and did a lap of some pitches. It was colder inland a bit and hit some icy bits. Turning corners became very slow. Made my way to Terryland Forest park where there was a very nice path. and back along the Corrib (or according to my GPS in it). Had to do an extra loop to get up to 90 mins, but the plus side was I got to see a fantastic sunrise over the sea!
Wednesday Feb 17, 2016 #
6 PM
Running (road) 43:24 8.33 km (5:13 / km) +8m 5:11 / km
ahr:119 max:142 shoes: Inov8 Road-X 255
Easy galway run. Tried to visit the places I couldn't before in the dark as it was kind of bright ish! Went out to mutton island to look at the island but it's fairly closed off. Hopped some innocuous fence and went around to it on the slipperiest path known to man. Went further up the promenade then, turned around somewhere and back through the park on the land side of the road. It had all these little gates to stop the sea coming in. Then back to the hotel.
Tuesday Feb 16, 2016 #
8 AM
Strength 10:00 [1]
30 eccentric calves
30 squats
20 bent leg eccentric calves
10 straight platform leg lowers, each leg. Much tougher
30 squats
20 bent leg eccentric calves
10 straight platform leg lowers, each leg. Much tougher
4 PM
Running (road) warm up/down 17:29 2.72 km (6:26 / km) +21m 6:12 / km
ahr:124 max:162 shoes: Inov8 Road-X 255
Jog to the People's Park in the Phoenix Park and did one lap of the circuit I was to use for intervals as drills and strides.
Running (road) intervals 28:04 5.55 km (5:04 / km) +19m 4:58 / km
ahr:151 max:172 shoes: Inov8 Road-X 255
6x 800m 90s
Solo session and for me this was mostly about getting it done. Started fairly handily to get the feel for the lap. There was a very tough headwind on the very slight downhill and the very slight uphill was sheltered. Legs seemed good and strong. Wasn't too fast and the HR was pretty low in reality but it didn't seem to want to get any higher.
Solo session and for me this was mostly about getting it done. Started fairly handily to get the feel for the lap. There was a very tough headwind on the very slight downhill and the very slight uphill was sheltered. Legs seemed good and strong. Wasn't too fast and the HR was pretty low in reality but it didn't seem to want to get any higher.
Running (road) warm up/down 9:21 1.74 km (5:23 / km) +2m 5:21 / km
ahr:133 max:142 shoes: Inov8 Road-X 255
Run home
Monday Feb 15, 2016 #
7 AM
Running (road) 30:15 5.99 km (5:03 / km) +28m 4:56 / km
ahr:129 max:141 shoes: Inov8 Road-X 255
8 AM
Stretching/Rehab 15:00 [0]
Strength 10:00 [1]
30 eccentric calves
30 squats
20 bent leg eccentric calves
23 platform leg lowers, each leg - I'd like to optimise this a bit better.
30 squats
20 bent leg eccentric calves
23 platform leg lowers, each leg - I'd like to optimise this a bit better.
11 AM
Note
Small hiccup last week with Tuesday Wednesday but it seems to have worked out ok.
Monday: am leg loosener pre breakfast, pm Climbing
Tuesday: Intervals - Have to leave work early and do these solo as going to Galway
Wednesday: long run in Galway (Colm, where should I go?)
Thursday: pre-breakfast 40 mins. Home on the train in the evening
Friday: rest
Saturday: Hills in the park, probably leave it at just the one session this week
Sunday: To Spain!! Plan is to get a run in the evening with Marcus (though I haven't told him yet)
Monday: am leg loosener pre breakfast, pm Climbing
Tuesday: Intervals - Have to leave work early and do these solo as going to Galway
Wednesday: long run in Galway (Colm, where should I go?)
Thursday: pre-breakfast 40 mins. Home on the train in the evening
Friday: rest
Saturday: Hills in the park, probably leave it at just the one session this week
Sunday: To Spain!! Plan is to get a run in the evening with Marcus (though I haven't told him yet)
7 PM
Rock Climbing 1:00:00 [1]
Got the overhang black I was working on last week. New comp wall problems to focus on for a bit then. Good times.