Training Log Archive: roarIn the 7 days ending Jun 12, 2022:
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Sunday Jun 12, 2022 #
6 PM
Cycling 28:58 10.6 km (2:44 / km) +25m 2:42 / km
ahr:98 max:125
Cycling 42:13 11.34 km (3:43 / km) +158m 3:29 / km
ahr:111 max:143
Saturday Jun 11, 2022 #
7 PM
Running (road) 10:14 0.91 km (11:18 / km)
ahr:127 max:146 shoes: Saucony Kinvara 12 - 2021
A very disorganised warm up
Running (road) 7:55 1.67 km (4:44 / km)
ahr:137 max:155 shoes: Saucony Kinvara 12 - 2021
Birthday beer mile
Smashed the first beer and had a lead. Conor came from 3rd flew around the lap. I slowed on the beers but was still faster than him on all but the last, but his running speed was too much. Stomach was very much the limit, struggling with the bubbles and mostly had to slow quite a lot at the 200m mark, but held off a resurgent Ryan (Graeme's Canadian friend) to stay second. Almost lapped Brian. Good fun as usual. Nice to do it on a track!
Beer splits:
11, 25, 32, 36
Lap splits:
83, 94, 96, 95
Smashed the first beer and had a lead. Conor came from 3rd flew around the lap. I slowed on the beers but was still faster than him on all but the last, but his running speed was too much. Stomach was very much the limit, struggling with the bubbles and mostly had to slow quite a lot at the 200m mark, but held off a resurgent Ryan (Graeme's Canadian friend) to stay second. Almost lapped Brian. Good fun as usual. Nice to do it on a track!
Beer splits:
11, 25, 32, 36
Lap splits:
83, 94, 96, 95
Friday Jun 10, 2022 #
6 PM
Strength 29:40
ahr:77 max:130
Sneaking it in after work but before family birthday dinner
5 min cycle
1x10 Step ups on high step each leg
3x 20 crab walks
3x 8 30kg reverse lunges from step
3x 8 (30kg, 50kg, 60kg) )seated calf raise
foam rolling
5 min cycle
1x10 Step ups on high step each leg
3x 20 crab walks
3x 8 30kg reverse lunges from step
3x 8 (30kg, 50kg, 60kg) )seated calf raise
foam rolling
Thursday Jun 9, 2022 #
8 PM
Running (road) 40:45 7.24 km (5:38 / km) +72m 5:22 / km
ahr:141 max:157 shoes: Saucony Kinvara 12 - 2021
After work once I got home. Feeling very tired after a long day. Happy to get out but it felt like a lot of work, so only did 40 mins of the planned 60.
Wednesday Jun 8, 2022 #
11 AM
Strength 25:00 [1]
With the physio. He wasn't too concerned about the lapse back to being sore from hunkering as we showed on Friday that's exactly what gets it, just said don't do it.
2x 8 Step ups on 12" box each leg
3x 8 30kg reverse lunges from step
2x6 curtsey lunge on step
We then did some dynamic running leg swaps. (You stand on one leg and hold the other up, then swap). From this is was pretty clear that my left knee tries to buckle a bit so need to work on the muscles/brain to hold it straight and get the bounce. So:
2x 30s Static running position holds (should do these ~3 times a day)
2x 8 Step ups on 12" box each leg
3x 8 30kg reverse lunges from step
2x6 curtsey lunge on step
We then did some dynamic running leg swaps. (You stand on one leg and hold the other up, then swap). From this is was pretty clear that my left knee tries to buckle a bit so need to work on the muscles/brain to hold it straight and get the bounce. So:
2x 30s Static running position holds (should do these ~3 times a day)
Tuesday Jun 7, 2022 #
7 PM
Orienteering 47:48 [3] *** 9.17 km (5:13 / km) +57m 5:03 / km
shoes: Nvii forest 2
Orienteering event on the Curragh, which is flat and grassy. Nice and soft ground felt good for the knee. Missed the first 10 mins on the watch. Not pushing too hard, just kind of below a cruise, although I did work a little harder towards the end when I caught someone.
Orienteering technique was pretty terrible as I was mostly just thinking about how happy I was to be out running :)
Nice walk after to collect some controls and catch up with Hugh when our paths crossed. Some interesting challenges ahead for IOC 2023.
Orienteering technique was pretty terrible as I was mostly just thinking about how happy I was to be out running :)
Nice walk after to collect some controls and catch up with Hugh when our paths crossed. Some interesting challenges ahead for IOC 2023.
Monday Jun 6, 2022 #
Note
Coming home from Sligo. Late night and correspondingly lazy morning. Went to some caves. Squatted down while exploring them, but then when walking down the hill my knee was properly sore. Ugh. Settled down over the course of the evening but somewhat annoyed by this.