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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running4 2:08:07 12.99(9:52) 20.9(6:08) 121
  Rock Climbing1 1:00:00
  Cycling2 55:53 9.89(10.6/h) 15.92(17.1/h) 84
  Strength3 45:00
  Stretching3 45:00
  Mountain Run1 30:41 3.51(8:44) 5.66(5:25) 345
  Total9 6:04:41 26.39 42.47 550
  [1-5]9 4:40:44
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MoTuWeThFrSaSu

Saturday Aug 29 #

10 AM

Running warm up/down 20:32 2.97 km (6:55 / km) +1m 6:54 / km
ahr:138 max:163 shoes: Inov8 X-Talon

Lap of the bike path and some dynamics.

Running hills 35:46 6.58 km (5:26 / km) +73m 5:09 / km
ahr:171 max:187 shoes: Inov8 X-Talon

Crusaders hill loop. ~1.6km (1mile) 4x with 90s rest.

Tried to just cruise the first one with tom and orla and it felt good. Bit slower on the second and my arms started to get really tired. I hung on for the third an tom dropped off. On the big hill on the fourth I was on my last legs and suffered up it. Recovered and the rest of the interval was OK.

6:40
6:45
6:55
7:20

Really tough session. Probably went a bit deeper than I should but I was happy to be running strongly up the hills.
11 AM

Running warm up/down 20:25 3.1 km (6:35 / km) +10m 6:29 / km
ahr:151 max:167 shoes: Inov8 X-Talon

Another lap of the bike path. Feeling pretty tired, chatting to Orla. Other people did a second lap but I left it at one since I was getting a blister and had to cycle home.

Thursday Aug 27 #

Note
(rest day)

Ended up a bit late in work and feeling pretty tired today so decided to go for a rest today and will do an easy run tomorrow.
7 AM

Stretching 15:00 [0]

Strength 15:00 [2]

1x
60s wall squat
50s leg extension bridges
50 side leg raises
50s front plank
50s side plank

2x:
20 calf raises
10 squats
10 lunges

Wednesday Aug 26 #

Note

Body felt properly wrecked last night and I have some tired bits today. Thus, I had a bit of an extra lie in and skipped the exercises.
5 PM

Cycling 34:13 8.28 km (14.5 kph) +82m
ahr:104 max:145 shoes: Basso

7 PM

Running warm up/down 5:00 0.7 km (7:08 / km) +37m 5:39 / km
ahr:132 max:161 shoes: Basso

Mountain Run race 30:41 5.66 km (5:25 / km) +345m 4:09 / km
ahr:169 max:184 shoes: Inov8 X-Talon

Running warm up/down 4:20 0.68 km (6:23 / km)
ahr:115 max:129 shoes: Inov8 X-Talon

Cycling 21:40 7.64 km (21.2 kph) +2m
ahr:124 max:158 shoes: Inov8 X-Talon

Tuesday Aug 25 #

7 AM

Stretching 15:00 [0]

Strength 15:00 [2]

Bit different after the physio yesterday
1x
60s wall squat
50s leg extension bridges
50 side leg raises
50s front plank
50s side plank

2x:
20 calf raises
10 squats
10 lunges
6 PM

Running warm up/down 19:55 2.31 km (8:37 / km)
ahr:115 max:151 shoes: Inov8 Road-X

warm up and drills

Running race 11:55 2.95 km (4:02 / km)
ahr:179 max:191 shoes: Inov8 Road-X

Today it was a 3k time trial. Luckily I had some warning thanks to Gina. I had hoped I might do 11:30 so set off at that pace. What I do know is that the distance is way more accurate than the last 3k I did. Garmin still won't play so I took all the data and hard reset it so hopefully it'll be back tomorrow. Went out right on pace but quickly started to drop off. There was a headwind on the main straight so I mostly didn't pass people out there which was maybe a bad thing. Started slower than a good few people and picked them off for the first few laps. Then caught one guy and just couldn't get past him. On his shoulder for the last 3/4 laps, I'm not sure. I was really suffering on the second last lap but tried to hang onto the pace. Someone bombed it past with 300 to go. I tried to pick it up but not much was happening. Slowly accelerated but so did the guy I was with and he got to the line ahead of me. Dissapointed to be slower than last year. At the same time, I know this one was the correct distance whereas I had my doubts about the one last year.

7.5 laps of the track so first split is 200m and then 400m from then on. HR is average for the lap. Pretty super high for me!
split HR
46 170
93 176
96 180
95 183
96 184
97 185
99 187
91 190

Running warm up/down 10:14 1.61 km (6:22 / km)
ahr:140 max:147 shoes: Inov8 Road-X

Cool down. Pretty tired really.

Monday Aug 24 #

Note

Garmin won't download my data from yesterday. Having some real issues with it. I'll try again tonight. Weekly plan - be not injured! strength + stretching every weekday morning
Monday: Climbing
Tuesday: intervals, depending on what the physio says about my calf
Wednesday: hill run - charity race that seamus kilcullen was originasing
Thursday: easy run
Friday: rest
Saturday: tempo hills loop in the park
Sunday: Nav challenge

Note

Post physio, everything is pretty much fine except for a massive clunking that's going on in my knee when I do deep squats. Otherwise I'm back to normal training. Hopefully the calf is good tomorrow.
7 AM

Stretching 15:00 [0]

Strength 15:00 [2]

2x:
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30s side planks
7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Climbing in Gravity. Spent a lot of time on the comp wall trying to do two problems. One was a real high heel hook into a massive press and I just could reach the last hold at full arm extension, so other people were doing it differently.

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Training Targets

Aug 24–30 (7d)
Weekly target
Stretching 1:15:00
actual:45:0060%
projected:52:3070%
Strength 1:15:00
actual:45:0060%
projected:52:3070%
Running
+ O-training
+ Orienteering
+ Cycling
+ Mountain Run
5:00:0050km
actual:3:34:4171%42.5km84%
projected:4:10:2883%49.6km99%
Total [1-5]7:00:00
actual:4:40:4466%
projected:5:27:3177%

Oct 26–25 (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:272:18:1875%
projected:322:41:5789%

Reports

Search Log

 


  • Sep 19 [2w, 6d]: Y - Dales Weekend
  • Feb 13, 2050 [1,798w, 0d]: roar's orienteering training log
  • Jun 17, 2050 [1,815w, 5d]: ? - wmoc 2050 M60
  • Dec 31, 2050 [1,843w, 6d]: Free counters!

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