Training Log Archive: roarIn the 7 days ending Dec 24, 2017:
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Sunday Dec 24, 2017 #
5 PM
Running (road) 51:16 7.35 km (6:59 / km) +338m 5:40 / km
ahr:126 max:155 shoes: New Balance Vazee
Up very early, 5am before heading to the airport to fly to France via Bristol! Got out in the evening upon arrival even if I felt pretty tired. Just at sunset so got some nice views. Headed for a simple up and down. Snowy once I got to the cremaillere so the full way up would be tough. Very foggy for the lower bits but up 50m fantastically clear night.
Saturday Dec 23, 2017 #
3 PM
Running (road) 35:01 6.26 km (5:36 / km) +109m 5:09 / km
ahr:126 max:149 shoes: New Balance Vazee
Kinda messed up my timing again today and ended up with a bit shorter than I wanted. Supposed to be like 50 but had to get back before dinner. Nice little loop in the demesne.
Friday Dec 22, 2017 #
5 PM
Running (road) 51:40 9.78 km (5:17 / km) +25m 5:13 / km
ahr:136 max:165 shoes: New Balance Vazee
Nearly didn't run today but managed to size one in! In Dublin again for a party but met Brian A first so ran from his. To the park and back. Bit dark in the park but ok. Good some kinsei tape for my foot and that seemed to be a good thing. Felt grand.
Thursday Dec 21, 2017 #
2 PM
Running (road) 32:00 5.39 km (5:56 / km) +72m 5:34 / km
ahr:126 max:166 shoes: New Balance Vazee
Easy around castlecomer demesne with Gina to make sure the foot is ok. Seemed grand mostly, but maybe not perfect for terrain as a stood on a root right in the arch and that hurt a bit. Kept our shorter than the original plan to see how it reacts and it seems grand this evening. Should try and stay in flattish areas tomorrow.
Wednesday Dec 20, 2017 #
7 AM
Strength 1:17:24 [1]
(injured) shoes: New Balance Vazee
10 mins warm up row
warm up stretchy things
numbers are kgs:
3x6 deadlifts 80, 80, 80
3x6 calf raises 80, 80, 80
3x6 squats 75, 80, 80
core (in 1 min chunks, front, back, upper body X3)
10 mins cool down row
Good improvement in the foot. Pretty confident it'll be grand to run tomorrow. Gym is a bit easier not having done tisdagsbana the night before I noticed! Felt good. Now for 5 hours on trains before I train again.
warm up stretchy things
numbers are kgs:
3x6 deadlifts 80, 80, 80
3x6 calf raises 80, 80, 80
3x6 squats 75, 80, 80
core (in 1 min chunks, front, back, upper body X3)
10 mins cool down row
Good improvement in the foot. Pretty confident it'll be grand to run tomorrow. Gym is a bit easier not having done tisdagsbana the night before I noticed! Felt good. Now for 5 hours on trains before I train again.
4 PM
Cycling 1:00:06 [2] 32.0 km (1:53 / km)
shoes: New Balance Vazee
Spinning by myself on a normal bike in flyefit. Did 15 warm up, then 30x 30s on 30s off, 15 cool down. Still tough but a good cross training session. Foolishly forgot my heart rate monitor this morning so was just judging the effort. Had a nice little routine going one turn in resistance and trying to stay above 100rpm for the efforts. Not noticing the foot anymore so should be good for a run tomorrow.
Tuesday Dec 19, 2017 #
5 PM
Cycling 1:02:36 30.0 km (2:05 / km)
ahr:132 max:172 shoes: New Balance Vazee
Went to Flyefit again. Signed up for a "spinning" class with was on this bike called a Ryder, that can tilt from side to side. Decent class but very hard to hear the guy. Tough going and the tilting added a little something. Foot felt decent on the jog back.
Monday Dec 18, 2017 #
8 AM
Running (road) 50:38 8.82 km (5:44 / km) +24m 5:40 / km
ahr:139 max:167 shoes: New Balance Vazee
Easy morning run. Headed out towards the beach via Ballsbridge. Just about kind of caught the sunrise. Ran down the beach then, with a little trip to look at the swimming pool.
I've had this kind of weird pain in my left foot arch since yesterday evening. It feels kinda like a bang and I thought it might go away overnight so wasn't too worried. Adjusted my insole slightly this morning and it felt fine running but it's a little sore walking since. I might think about sneaking a physio appointment.
I've had this kind of weird pain in my left foot arch since yesterday evening. It feels kinda like a bang and I thought it might go away overnight so wasn't too worried. Adjusted my insole slightly this morning and it felt fine running but it's a little sore walking since. I might think about sneaking a physio appointment.
Note
Keeping up the solid weeks. Nice consistency. Last week of this cycle before a bit easier next week. In Dublin Mon-Wed, then Comer Thur-Sat (kind of), than France on Sunday so bit choppy changy.
Mon- AM 50 mins easy PM 30 mins easy
Tues- 75-80 mins hilly (howth with Hugh maybe?)
Weds- AM gym PM 50 easy
Thurs- 60 mins easy + 6 x 100 strides
Fri- 14 mile progression (last one for a while)
Sat- 90 mins hills (easy)
Sun- 45 mins easy when I get to France!!
Mon- AM 50 mins easy PM 30 mins easy
Tues- 75-80 mins hilly (howth with Hugh maybe?)
Weds- AM gym PM 50 easy
Thurs- 60 mins easy + 6 x 100 strides
Fri- 14 mile progression (last one for a while)
Sat- 90 mins hills (easy)
Sun- 45 mins easy when I get to France!!
9 PM
Note
(injured)
Physio said some long named tendon in my foot is inflamed. Best to minimise running and cross train for a bit. That's all well and good but my access to cross training facilities is poor. I can use the gym for spinning until Wednesday so hopefully there's improvement after 2 days.
Cycling (spinning) 32:03 12.0 km (2:40 / km)
ahr:112 max:147 shoes: New Balance Vazee
After the physio I jogged very slowly to the gym where I didn't 20 mins on the spinning bike. Grand to be a little different and was good for the foot.