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Training Log Archive: roar

In the 7 days ending Aug 5, 2018:

activity # timemileskm+mload
  O-training4 3:12:19 14.95(12:52) 24.06(8:00) 59243.3
  Running (road)2 1:25:20 9.49(8:59) 15.28(5:35) 7415.8
  Strength3 33:041.3
  Cycling1 27:28 6.92(3:58) 11.13(2:28) 462.0
  Total6 5:38:11 31.36 50.47 71262.4
  [1-5]6 5:06:52
averages - sleep:8.7 rhr:51

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Sunday Aug 5, 2018 #

9 AM

O-training 31:43 intensity: (24 @0) + (20:05 @1) + (8:36 @2) + (2:37 @3) + (1 @4) **** 4.39 km (7:13 / km) +95m 6:31 / km
ahr:141 max:162 shoes: VJ Bold 8

Middle model, kindly got my map brought to me by Greg.

Quite a nice area actually. A bit of flatter stuff which is fairly vague, need to pay attention to the compass. Also the veg patches are there if you look, but not clear at higher speeds. Felt decent on the hills and happy with how it went. Took a little slow jog at the end to look at some details closer and more slowly which was good.
1 PM

Running (road) warm up/down 15:11 intensity: (18 @0) + (49 @1) + (3:39 @2) + (6:23 @3) + (3:35 @4) + (27 @5) 2.2 km (6:54 / km) +1m 6:53 / km
ahr:155 max:177 shoes: New Balance Vazee

With Shea & Kev in Riga. Needed to buy a pair of shorts as apparently I forgot mine. Jogged some routes of Kev's Sprint Q in the park backwards.

Running (road) intervals 21:18 intensity: (5 @0) + (10:54 @1) + (4:16 @2) + (2:54 @3) + (1:20 @4) + (1:49 @5) 4.19 km (5:05 / km) +2m 5:05 / km
ahr:145 max:184 shoes: New Balance Vazee

2x 3,2,1 mins with 90s rest
Little sesh to move the legs quickly. The shortest session I've done in recent times but also nice and quick which was a great feeling. Enjoyed it. Hot work around the park in Riga but not outrageous.

Running (road) warm up/down 10:17 intensity: (26 @0) + (9:25 @1) + (26 @2) 1.66 km (6:12 / km) +2m 6:10 / km
ahr:133 max:150 shoes: New Balance Vazee

Cool down with Kev. After the strength we then spectated the sprint relay. Bought some water and I was perfect for the day.

Strength 11:00 [1]
ahr:94 max:127 shoes: New Balance Vazee

With kev in the park.

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 
10 AM

O-training 41:54 intensity: (22 @0) + (11:06 @1) + (11:01 @2) + (13:10 @3) + (5:08 @4) + (1:07 @5) **** 4.0 km (10:28 / km) +261m 7:54 / km
ahr:149 max:175 shoes: VJ Bold 8

Downhills in Sigulda
Getting the HR up by running up the hill, not hard but not slow either, from the river then doing some higher tempo oing down the hill. Finally resting at the bottom for 2 mins.
Good session being on the edge of control the whole time. Really need to keep an eye on the compass needle but it's really possible actually to see the green bits but it takes some getting used to.

O-training warm up/down 3:24 intensity: (51 @0) + (29 @1) + (44 @2) + (44 @3) + (36 @4) 0.22 km (15:32 / km) +19m 10:50 / km
ahr:134 max:167 shoes: VJ Bold 8

"cool down" running half a rep more slowly for some filiming
2 PM

O-training 36:22 intensity: (37 @0) + (18:21 @1) + (9:42 @2) + (7:41 @3) + (1 @4) **** 4.59 km (7:55 / km) +71m 7:21 / km
ahr:141 max:164 shoes: VJ Bold 8

Kukus Klintis

Started on the abridged version of a route choices course. Body was feeling tired enough and then when I bashed my shin in exactly the same place I had earlier it was quite sore. Kept it fairly short but I still did not have enough time to get to the opening ceremony.
Lost some concentration due to the bashing and when that happens have to take the time to reset properly and really make sure my head is in the game.

Friday Aug 3, 2018 #

8 AM

Note
rhr:55 slept:8.0

Ended up packing too late for it to be worth getting up early to go for an easy run. Won't be a bad thing I guess.

Thursday Aug 2, 2018 #

5 PM

Cycling 15:08 intensity: (3:43 @0) + (11:25 @1) 5.59 km (2:42 / km) +44m 2:36 / km
ahr:110 max:136 shoes: Cannondale CAAD8

O-training 1:18:56 intensity: (24 @0) + (30:03 @1) + (14:44 @2) + (21:26 @3) + (10:08 @4) + (2:11 @5) 10.86 km (7:16 / km) +146m 6:49 / km
ahr:147 max:180 shoes: Inov8 X-talons 225

Cycling 12:20 intensity: (4:03 @0) + (8:17 @1) 5.55 km (2:13 / km) +2m 2:13 / km
ahr:108 max:140 shoes: Cannondale CAAD8

Strength 11:03 intensity: (10:40 @0) + (23 @1)
ahr:83 max:113

Wednesday Aug 1, 2018 #

Note
rhr:50 slept:9.0

Seem to have staved off the worst of it any potential cold. Will do an easy run this evening.
6 PM

Running (road) 38:34 intensity: (25 @0) + (35:14 @1) + (2:43 @2) + (12 @3) 7.23 km (5:20 / km) +69m 5:06 / km
ahr:133 max:154 shoes: New Balance Vazee

Strength 11:01 intensity: (9:01 @0) + (2:00 @1)
ahr:90 max:125

Tuesday Jul 31, 2018 #

8 AM

Note
rhr:45 slept:9.0

30.07.-01.08.2018 in the forests of Latvia and Riga high risk of forest fires will remain.

Sounds like fun. Throat still tickly this morning. Not sure yet how I'll react to that. Drinking ridiculous amounts of water as it's still stupid humid here.

Monday Jul 30, 2018 #

Note
rhr:53 (rest day)

Tickly throat this morning.

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