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Training Log Archive: roar

In the 7 days ending Jul 29, 2018:

activity # timemileskm+mload
  Running (road)5 5:36:11 34.62(9:43) 55.71(6:02) 92469.8
  O-training1 1:10:21 5.22(13:29) 8.4(8:23) 585 /6c83%9.4
  Cycling1 39:57 7.16(5:35) 11.53(3:28) 581.7
  Strength3 33:053.3
  Total8 7:59:34 47.0 75.63 10405 /6c83%84.1
  [1-5]8 7:21:26
averages - sleep:7.1 rhr:46

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MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

10 AM

Running (road) warm up/down 18:50 intensity: (3 @0) + (18:47 @1) 2.75 km (6:51 / km) +4m 6:48 / km
ahr:130 max:140 shoes: New Balance Vazee

Jog to the track after the mornings thunderstorms. Much cooler than it has been but still humid enough.

Running (road) warm up/down 20:03 intensity: (27 @0) + (1:14 @1) + (31 @2) + (4:54 @3) + (8:09 @4) + (4:48 @5) 3.7 km (5:25 / km) +19m 5:17 / km
ahr:161 max:188 shoes: New Balance Vazee

Jog home. Boy was I tired and very sweaty. Just plodded along and made it. Nice to have Gina to chat to.

Running (road) intervals 45:50 intensity: (4:21 @0) + (24:33 @1) + (3:54 @2) + (4:31 @3) + (7:51 @4) + (40 @5) 8.51 km (5:23 / km) +2m 5:23 / km
ahr:136 max:176 shoes: New Balance Vazee

2x 1 mile (2:30), 2 x1km (2:00) 1x 1mile (2:30, except I took 3) and 1x 1km

Tops off immediately. So so muggy and I was just a ball of sweat after the first 400m. I was also collecting about 20 flies per interval as they got stuck in the liquid flowing off me.
First 4 were good (although it looks like I should wear a HRM for these kind of sessions). The single mile was a total suffer though. Kind of had the wrong shorts and they had become water logged with sweat and they were just slapping around the place. Legs tied up and was trying very hard to relax but I lost control of my breathing and had a bad time (forgot inhaler again today). Took a slightly extended rest and did ok on the last 1k but was fairly tired afterwards.

Saturday Jul 28, 2018 #

Note

Wrecked today. Late night I guess and very warm, sweaty weather. Had an hour nap in the middle of the day and was still very tired.
5 PM

Cycling 16:32 intensity: (12:12 @0) + (4:20 @1) 5.53 km (2:59 / km) +31m 2:55 / km
ahr:97 max:111 shoes: Serious Rockville

Cycled to a different part of Nåsten for a change. Nice up banvallen. Not toooo warm today, just quite warm, perfect for cycling.

O-training 1:10:21 intensity: (54 @0) + (49:53 @1) + (15:25 @2) + (4:00 @3) + (9 @4) ***** 8.4 km (8:23 / km) +58m 8:06 / km
ahr:137 max:163 spiked:5/6c shoes: Inov8 X-talons 225

Technical training


Most of my mistakes recently have been due to losing concentration, usually after an easy part. How to practice concentration? Corridors!
Gina made a nice course that had a corridor and some normal oing. Pretty good, a few times I had to go back but happy enough. It was a little long though and I cut it at the second visit to Rödmossen to come home.
Very dry in the forest.

Cycling 23:25 intensity: (10:40 @0) + (12:45 @1) 6.0 km (3:54 / km) +27m 3:49 / km
ahr:104 max:136 shoes: Serious Rockville

Cycle home. Bit tired.

Strength 11:00 [1]
ahr:90 max:109

Friday Jul 27, 2018 #

9 AM

Strength 11:05 [1]
ahr:93 max:117 rhr:51 slept:8.0 (rest day)

Tired. Rest needed really, especially with the flying and late night this evening.

Thursday Jul 26, 2018 #

8 AM

Note
rhr:46 slept:8.5

7 PM

Running (road) 47:06 intensity: (2:31 @0) + (44:17 @1) + (18 @2) 8.41 km (5:36 / km) +51m 5:26 / km
ahr:122 max:147 shoes: New Balance Vazee

Met ColmM and did his warm up to the Magazine fort. Legs feeling heavy today and left him to do his tempo while I took some pictures of deer and headed home back to my bag drop.

Wednesday Jul 25, 2018 #

8 AM

Note
rhr:48 slept:8.0

Took a bit to get to bed last night. Back to the hotel late enough. Pretty wrecked though and hit the sleeping like a log.
5 PM

Running (road) 1:11:54 intensity: (1:17 @0) + (50:45 @1) + (3:17 @2) + (5:02 @3) + (8:05 @4) + (3:28 @5) 12.92 km (5:34 / km) +79m 5:24 / km
ahr:138 max:184 shoes: New Balance Vazee

Left work pretty early in order to run before a work social thing while I'm here. Just caught the end of the TdF on my walk home which was perfect. Then headed parkwards. Busy getting out of town and forgot the cardinal rule of avoid the non river side of the quays. Felt like I was zipping along darting around people but not that fast really. Park was nice. Went up the Kyber and back past the Aras then back to the hotel. Nice to visit the park, very brown grass. Popeular enough with people out and about and some fences for the man himself visiting shortly.
7 PM

Strength 11:00 [1]
ahr:93 max:116

Bit of core work.
Really noticed on the hills yesterday I Was struggling to hold form for the whole interval, but when I really focused on it, the running was easier. Thus a week of doing this regularly is on the cards.
9 PM

Note

Today I filled out a form in work for a career break, starting in Oct 2018 until Oct 2019. Plan is to go to New Zealand for a large chunk of that. Should be fun.

Tuesday Jul 24, 2018 #

8 PM

Running (road) warm up/down 20:14 intensity: (1:33 @0) + (10:56 @1) + (4:25 @2) + (2:43 @3) + (37 @4) 2.71 km (7:28 / km) +181m 5:36 / km
ahr:136 max:164 shoes: New Balance Vazee

Big session on the cards. Big build up to it too. Warming up the climbing legs from Lamb Doyle's to Ticknock car park with ColmM and JonnyQ. Perfect evening for it. Nice an sunny evening, not too hot, no wind. Bit of nerves about what was to come, mostly due to ColmM getting very built up about it.

Running (road) hills 49:36 intensity: (28 @0) + (19:28 @1) + (5:04 @2) + (11:10 @3) + (10:51 @4) + (2:35 @5) 7.36 km (6:44 / km) +412m 5:16 / km
ahr:147 max:177 shoes: New Balance Vazee

Aonghus Hill reps, 4x ~1km 100m climb

6:06, 6:24, 6:34, 6:48

At least 4 was the prescription. Bit too hard on the first one and even though I'd feel grand on the recoveries, it comes back to haunt you on the climbs and if got harder and harder. Really tough climbing, quads struggling after like 1 min each time, leaving 5 mins of pure pain, That was the limiting factor really, rather than the HR or oxygen. Could move ok on the slightly less steep sections but the kicks around the hairpins and the like were like running into a wall. Good toughness workout (mental and physical!) giving more understanding of the impact of hills on the body.

Running (road) warm up/down 37:55 intensity: (7 @0) + (18:51 @1) + (13:00 @2) + (5:35 @3) + (22 @4) 5.37 km (7:04 / km) +162m 6:08 / km
ahr:142 max:166 shoes: New Balance Vazee

"Cool down" to the top of Fairy Castle with jonnyq, ColmM left it at the masts. Good chat about the last bit of build up to WOC. Legs feeling ok at the slower pace climbing. Superb views from the top, fantastically clear day. Then down the boneshaker.

Monday Jul 23, 2018 #

6 AM

Note
rhr:40 slept:4.0

Good week. Building some confidence. Body feeling good. Couple of hard sessions this week. Need to be careful with sleep and travel to Ireland.

Mon- Off or 25mins evening shakeout jog - flying to Dublin early
Tues- Aonghus hill reps
Weds- 90mins easy
Thurs- 45-55mins easy
Fri- Off- flying to Sweden late
Sat- 50-60mins O training, need to look at what to train will do a technique focus session
Sun- Track session:
15mins WU/CD,
2 x mile (2:30min rest), 2 x km (2min rest), Mile (2:30min rest), Km (2min rest)
All @ ~10k pace

Finish with 5 x 100m fast strides off walk back rec.
6 PM

Running (road) 24:43 intensity: (3:35 @0) + (21:08 @1) 3.98 km (6:13 / km) +14m 6:06 / km
ahr:111 max:131 shoes: New Balance Vazee

Very easy evening run. Just opening out the legs after travelling. Nice little lap of Merrion and Stephen's Green.

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