Training Log: roar
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||2|| 2:17:20|| 36.07||(15.8/h)|| 58.05||(25.4/h)|| 335|
| ||Orienteering||2|| 1:08:22|| 6.9||(9:54)|| 11.1||(6:09)|| 240||11 /||12c||91%|
| ||Strength||1|| 27:58|
| ||Stretching||1|| 16:58|| 0.04||(6:19:14)|| 0.07||(3:55:39)|| 3|
| ||Total||6|| 4:10:38|| 43.02|| 69.23|| 578||11 /||12c||91%|
| ||[1-5]||5|| 3:25:58|
Cycling 1:30:40 37.02 km (24.5 kph) +176m
ahr:145 max:174 shoes: Basso
Out along the Liffey to Lucan then up to the outskirts of Blanch. This was nice.
Then fiddled my way back through to inside the M50 not the way I had intended to go, which was not so fun and there were some worrying moments as I thought I was about to be on the motorway. Not so nice. Then towards castleknock and into the park and down the main road and home. Nice again.
Strength 27:58 
The actual amount the physio told me to do, to see if I should move up the weights:
3x15 bridges on gym ball
3x20 calf raises on step
3x10 squats 5kg
3x10 lunges 5gk
3x10 one legged squats
60s plank raising each leg for 5s throughout
60s side planks
60 side leg raises
12 push ups
10 sit ups
20 side sit ups (10 each side)
Conclusion was yes, move up to 6kg and probably 20 bridges. Also 90s front plank
Cycling 46:40 21.03 km (27.0 kph) +159m
ahr:150 max:176 shoes: Basso
Cycling in the park.
Did a lap in the opposite direction from normal, then up the kyber back around past the magazine, up the centre and behind the zoo.
Stretching 16:58  0.07 km (3:55:39 / km) +3m 3:15:01 / km
Decided I should probably start logging this again.
Orienteering race 26:27 *** 5.2 km (5:05 / km) +29m 4:57 / km
ahr:106 max:157 shoes: Salomon speed cross 2
Kilkenny Castle park race.
Fun little area. Nice to try and run hard and see what happens. The answer was not that much, just got tired very quickly.
Just pipped Brian. Gonna have to keep up this training malark.
Orienteering race 41:55 *** 5.91 km (7:06 / km) +211m 6:01 / km
ahr:165 max:181 spiked:11/12c shoes: Salomon speed cross 2
Carrickgolligan, Dublin Night-O 1.
Back to this league, gonna be my comeback.
Started 1 min after Brian A and two after Aonghus.
Caught Brian on the way to one, I went down around the track and he stayed high. Pretty much the only route choice I got right all evening.
Fun running through the little paths to 1 and 2 and then tough uphill to 3.
Many people hunting around in the circle as it was buried in a tiny cave! Only one way in and out and a traffic jam quickly built up.
Was then just ahead of Aonghus and took the wrong, left on the road route to 4 as I was afraid of the tiny tiny hill going straight. Met Don closer to the control on the open hill and he started to follow me as I went around through deep gorse and heather, gained back a little here. Spiked the control and then right, into the forest for 5. Easy control this.
6 I stayed high, through all the light green and could see torches running faster on the low path but I seemed to stay ahead of them when it came to the actual control. Did a little dance as I spiked it.
Glubbed up 7 as there was an extra boulder and stopped too early. Then for no reason went lower and ran too far. Got my act together and went back to it, Aonghus back on me. lost about 2 mins.
Managed to pull away on 8 though, past all the lovely benches in the open and straight to the random houses.
Caught Angus Tyner leaving 8 and passed him on the road, led him into 9 on a great compass bearing.
Up the hill to 10 I could feel the lack of training, suffered it and fought through brambles to what felt like a high boulder. Then back to the road to try and run fast to 11. Could hear someone behind me but never looked back.
Then my final bad route choice of the day to 12, stayed in the forest, should have gone back out and along the little path. Angus punched 12 about 15s ahead of me, I left the control better.
Big sprint to the finish then but had no speed for any distance and was dropped.
Fun times and nice to be orienteering hard again. Need to keep the brain more awake at times but only 1:40 behind Conor. Could be a competive night league for once!
all weeks |