Training Log Archive: roarIn the 7 days ending Dec 25, 2016:
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Sunday Dec 25, 2016 #
12 PM
Running (off-road) warm up/down 13:48 2.44 km (5:39 / km) +2m 5:38 / km
ahr:129 max:155 shoes: Inov8 X-Talon 2016
warm up laps with Conor. Not feeling fresh. Lungs a bit at me.
Running (off-road) race 5:54 [5] 1.67 km (3:31 / km) +3m 3:30 / km
shoes: Inov8 X-Talon 2016
GOAL Mile. Started within myself planning on just over 80 for the first lap. Went through in 85 and knew I was in trouble. Wanted to try hang onto Conor but focused more on myself which was perhaps the wrong decision. Sat in 4th for most but passed out 3rd for a bit on lap 4 but he kicked back hard around the last bend and I had nothing.
Laps:
85, 90, 91, 88
Laps:
85, 90, 91, 88
Running (off-road) warm up/down 9:28 1.73 km (5:28 / km) +1m 5:27 / km
ahr:134 max:144 shoes: Inov8 X-Talon 2016
Not feeling better than the warm up. Colm and Alison were doing they're warm up while we cooled down.
Saturday Dec 24, 2016 #
3 PM
Running (off-road) 57:17 10.57 km (5:25 / km) +333m 4:41 / km
ahr:146 max:169 shoes: Inov8 X-Talon 2016
Up to the hills for a bit with Conor after the morning of social engagements so were a bit pressed for time with the sunlight. Went up to Annalecka and were going to go up Tonlagee but the weather was a bit rough so we stayed low and did a lap before going up St. Kevin's way. There was a nice new boardwalk there for a bit which was far more pleasant than it used to be. Good to get out.
4 PM
Strength 5:00 [1]
Sneaky everyday core workout
Thursday Dec 22, 2016 #
7 PM
Running (road) warm up/down 23:48 3.95 km (6:02 / km) +14m 5:55 / km
ahr:125 max:164 shoes: Asics Hyper Speed 6 2016
Easy over to UCD with Conor and Colm. Bit late and had legitimate worst bag ever, a satchel, for running. Good chance for some catchup though.
Running (off-road) race 7:27 1.54 km (4:50 / km) +2m 4:48 / km
ahr:151 max:171 shoes: Asics Hyper Speed 6 2016
Xmas beer mile in UCD. Good craic. Bit dissapointed to be slower than two years ago. Beers were much slower, compared to laps which were faster. First one was good and I took the running easy and let everyone passed me but I still suffered big time on the later beers.
Beers: 16, 34, 30, 39
Laps: 79, 83, 84, 79
Beers: 16, 34, 30, 39
Laps: 79, 83, 84, 79
Wednesday Dec 21, 2016 #
7 AM
Running (road) 33:45 6.35 km (5:19 / km) +22m 5:13 / km
ahr:130 max:158 shoes: Asics Hyper Speed 6 2016
Easy pre breakfast around the streets of Dublin. Pretty grim morning with pretty heavy rain and still dark though it brightened up gradually. Legs felt really good though. Went up to Herbert Park where I did a lap and then down along the Dodder before going back.
8 AM
Strength 5:00 [1]
Followed up the run with 5 mins core. Though this also includes squats and calf raises.
Tuesday Dec 20, 2016 #
7 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Haven't done this in a while. Headed to Gravity with Conor and Ruth. I wasn't terrible actually. Legs and core were strong and by using some technique I could climb stuff. Even managed a black. Was kinda wrecked after that though and mostly did some flags before getting tired after about 1.5 hours. Fun
Monday Dec 19, 2016 #
Note
Solid one last week. Pretty happy with that. Right foot a small bit sore around the ball near my big toe which I think is largely from wearing the same shoes the whole time. I should get some new insoles though. This week is going to be a bit easier, both for recovery and for practical reasons. Sleeping on a floor for the and working for the first few days and have quite a few social engagements. Plan is to start to ramp up the everyday 5 min core work, then a bigger week next week due to more free time and probably to hit some nice round numbers for the year.
Monday - Hopefully time for a short easy run in the evening
Tuesday - Either easy or intervals
Wednesday - Most likely rest
Thursday - Heading down to Wicklow in the afternoon so probably a short visit to Lugnagroagh will be in order.
Friday - Only day with nothing planned. A run with conor/walk with the family most likely. Or both.
Saturday - Will be in Dublin meeting extended family in the morning. Afternoonish long run anyone?
Sunday - Not confirmed but I guess i'll be doing the GOAL mile, probably in Newbridge. I was thinking about breaking 5 but I suspect it might be a bit slower of a track than the indoor one.
Monday - Hopefully time for a short easy run in the evening
Tuesday - Either easy or intervals
Wednesday - Most likely rest
Thursday - Heading down to Wicklow in the afternoon so probably a short visit to Lugnagroagh will be in order.
Friday - Only day with nothing planned. A run with conor/walk with the family most likely. Or both.
Saturday - Will be in Dublin meeting extended family in the morning. Afternoonish long run anyone?
Sunday - Not confirmed but I guess i'll be doing the GOAL mile, probably in Newbridge. I was thinking about breaking 5 but I suspect it might be a bit slower of a track than the indoor one.