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Training Log Archive: roar

In the 7 days ending Jun 26, 2022:

activity # timemileskm+mload
  Cycling3 2:06:08 22.05(5:43) 35.48(3:33) 19022.1
  Running (road)3 1:30:51 10.24(8:52) 16.48(5:31) 9428.2
  Strength2 1:19:362.2
  Orienteering1 22:15 2.89(7:42) 4.65(4:47)11.4
  O-training1 11:47 0.95(12:21) 1.53(7:41) 72.7
  Total7 5:30:37 36.13 58.15 29166.7
  [1-5]7 4:16:43

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MoTuWeThFrSaSu

Saturday Jun 25, 2022 #

9 AM

Running (road) warm up/down 17:02 intensity: (2 @0) + (3:13 @1) + (4:12 @2) + (9:35 @3) 1.79 km (9:30 / km) +6m 9:21 / km
ahr:125 max:144 shoes: Saucony Kinvara 12 - 2021

Not feeling super sprightly and trying the get the body woken up after a late night with a decent number of pints. Did ok with that actually. Just had half a nutri grain and a tea for brekfast.

Running (road) race 20:35 intensity: (14 @1) + (9 @2) + (9:03 @3) + (11:09 @4) 4.98 km (4:08 / km) +14m 4:05 / km
ahr:149 max:164 shoes: Saucony Kinvara 12 - 2021

Athlone parkrun - 2nd 20:36

Didn't know the route (and it was different from the map so wouldn't have helped). It was almost entirely on grass with a few hills, I feel like I've run easier cross-country courses! Started and was at the front and didn't know what to do but two guys went out proper hard so worked out ok. Only one of the completely collapsed and the other guy settled into like 5s/k faster than me. One thing I did notice was that the strength on the little hills was waay better, like these gym exercises are helping or something!

Running (road) 2:39 intensity: (4 @2) + (1:11 @3) + (1:24 @4) 0.5 km (5:16 / km)
ahr:149 max:164

Friday Jun 24, 2022 #

12 PM

Running (road) 44:12 intensity: (41 @1) + (13:50 @2) + (27:52 @3) + (1:49 @4) 8.24 km (5:22 / km) +62m 5:10 / km
ahr:133 max:157 shoes: Saucony Kinvara 12 - 2021

Got out for an easy an easy one at lunch time before heading up to Athlone for the weekend. Felt alright.

Thursday Jun 23, 2022 #

Strength 20:00 [1]

Physio. Things look pretty good really, and the strength in the left leg is getting much better, though the endurance still needs some work.

2x 30s triple extension
3x 10 crab walks with the red band

split squats
1x12 @30kg
2x5 @50kg
1x12 @30kg left leg only

Wednesday Jun 22, 2022 #

12 PM

Strength 59:36 intensity: (57:09 @0) + (2:27 @1)
ahr:81 max:107

Warm up:
5 min row
2x 30s triple extension
2x 20 side leg lifts

3x40s 60.9, 69.9, 69.9kg isometric holds (oops is heavy...)
3x8 (69kg) hex bar squats
3x8 (16, 20, 20kg) step ups (18" box much better)
3x8 (42, 47, 47kg) hip thrusters (different gym, different plates)
2x(8,6) 32kg assisted pull ups

Tuesday Jun 21, 2022 #

8 AM

Cycling 28:38 intensity: (1:41 @0) + (6:46 @1) + (15:13 @2) + (4:58 @3) 10.31 km (2:47 / km) +18m 2:45 / km
ahr:116 max:136

6 PM

Cycling 28:04 intensity: (5:02 @0) + (16:08 @1) + (6:54 @2) 7.44 km (3:46 / km) +52m 3:39 / km
ahr:101 max:127

O-training 11:47 intensity: (2:32 @1) + (4:04 @2) + (5:05 @3) + (6 @4) 1.53 km (7:41 / km) +7m 7:31 / km
ahr:123 max:148

Orienteering 22:15 intensity: (35 @0) + (1:29 @1) + (47 @2) + (3:28 @3) + (14:27 @4) + (1:29 @5) 4.65 km (4:47 / km)
ahr:156 max:173 shoes: Saucony Kinvara 12 - 2021

Sprint training with Graeme in DCU to get him ready for sprint WOC...

Map was out of date and I've had some struggles to take the oing very seriously of late so was a bit scrappy but a fun evening anyway.

Running (road) 6:23 intensity: (57 @1) + (4:49 @2) + (37 @3) 0.96 km (6:40 / km) +13m 6:15 / km
ahr:119 max:130

Cycling 29:05 intensity: (8:24 @0) + (14:12 @1) + (6:29 @2) 7.43 km (3:55 / km) +6m 3:54 / km
ahr:100 max:124

10 PM

Cycling 40:21 intensity: (1:01 @0) + (4:15 @1) + (10:05 @2) + (20:46 @3) + (4:14 @4) 10.3 km (3:55 / km) +114m 3:43 / km
ahr:130 max:165

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