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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running3 2:11:24 12.69(10:21) 20.42(6:26) 527
  Strength2 1:29:35
  Mountain Run1 1:25:59 8.2(10:29) 13.2(6:31) 400
  Rock Climbing1 1:00:00
  Total6 6:06:58 20.89 33.62 927
  [1-5]6 6:04:37
averages - weight:83.4kg
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MoTuWeThFrSaSu

Friday Nov 21 #

Strength 58:18 [2]
weight:83.1kg shoes: Asics Gel 1170

More gym. I quite enjoy this these days, apart from the planks. Don't like them. Gotta sort out my mental attitude!

2x all of:
75s plank - felt solid today!
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups - the progress on these is mad.
13 20kg squats
13 20kg lunges
13 one legged squats - the second time was pretty tough
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys

10x 2kg I's, Y's and T's
5x20kg assisted pull ups from locked arms
5x20kg assisted dips

Thursday Nov 20 #

6 PM

Running warm up/down 16:05 2.65 km (6:04 / km) +31m 5:44 / km
ahr:191 max:245 shoes: Asics GT 1000

Jog to Munich hills with Gina.

Running hills 56:12 7.18 km (7:50 / km) +430m 6:01 / km
ahr:171 max:243 shoes: Asics GT 1000

25x 150m hills

As usual completely diisregard the HR. Was in my bag for most of it!
Basically did 5x easyish, 5x hard, 3 min rest 3x middling, 5x hard 5x middling

Was tough but really fun. Super misty. Could really feel the strength building in the legs! Heels are a bit blistery with these new shoes. Gotta take care of that.

Running warm up/down 15:51 2.51 km (6:18 / km) +14m 6:08 / km
ahr:163 max:194 shoes: Asics GT 1000

Jog home with Gina.

Wednesday Nov 19 #

8 PM

Mountain Run 1:25:59 [2] 13.2 km (6:31 / km) +400m 5:39 / km
shoes: Inov8 X-Talon

Long run with ColmM CillinC Roisin Conor O'Keefe and Kieran.

Started at the bottom of Massey's and up the trail to Cruagh. Across to pine forest and up tibradden. Then back the same way.

Weather was pretty terrible. Heavy rain and a bit of wind. Good chats a nice day out. Forgot my garmin though so have to copy the others.

Tuesday Nov 18 #

Note

Moved car shopping to today and will very likely miss Crusaders intervals. Should be home at about 7 though so will have time to get out myself. Short hills on Thursday so should probably do something longer. Maybe 6x800. Shall see.

Monday Nov 17 #

Note

Monday - am gym, pm run to climbing, climbing, run home
Tuesday - Car shopping => solo intervals
Wednesday - Long run 3rock! moved car shopping to let me do this. Also so the car is not gone!
Thursday - 25x 100m hills with Gina for her birthday session.
Friday - gym + easy run
Saturday - rest. Doing computers in Orienteering from 10-5 in Portlaoise and then have Gina's birthday party as soon as I get back.
Sunday - long run

Back to normal. Supposed to be an easy week in the global plan and Wednesday and Saturday will probably make that true. Think I will try and do 4 mile reps this week.

Strength 31:17 [2]
weight:83.7kg shoes: Asics Gel 1170

New increment so only 1x today. Friday gets 2x. Numbers of reps are a bit weird as this is an intermediate phase.

1x all of:
75s plank - back sore doing this so had to stretch it a bit in the middle
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups
13 20kg squats
13 20kg lunges
13 one legged squats
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys

10x 2kg I's, Y's and T's
7 PM

Running 20:01 4.0 km (5:00 / km) +49m 4:43 / km
ahr:127 max:162 shoes: Asics GT 1000

Run to climbing. Nice evening out had to take off the jacket. Had to increase the distance a small bit since Garmin didn't have satellites.

Rock Climbing 1:00:00 [1]

Climbing in Gravity. Was doing well today. Got the power dyno flag that I've been trying for ages and did a few other things that I didn't manage on Friday.
10 PM

Running 23:15 4.08 km (5:42 / km) +3m 5:41 / km
ahr:95 max:140 shoes: Asics GT 1000

Run home with Gina. Still lovely out and probably didn't need the jacket.

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Training Targets

Oct 27 – Nov 30 (35d)
November target Easy, Med, Hard, Easy med The second block will be an upgrading of what the classes mean. So moving to easy = 7, med = 8, hard = 9
Total [1-5]35:00:00
actual:22:30:1764%
projected:29:10:2283%
Running
+ O-training
+ Orienteering
+ Mountain Run
250km
actual:155.1km62%
projected:201.1km80%
Strength 3:20:00
actual:5:07:08153%
projected:6:38:08199%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:147:32:0298%
projected:179:19:23119%

Jan 1 – Dec 31 (365d)
2014 Race summaries and observations: JK Middle: Not enough race practice going into this. Didn't remember how to get number 1 right and was jittery. Running faster than I could read the map. ...

Oct 26–25, 2015 (365d)
Seasonal Target. November is the start of winter training proper so target is for before then. Beating all other years should be easy so I went big. Target is average 30 hours per month
Total [1-5]360:00:00
actual:23:44:306%
projected:309:29:2385%

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