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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Mountain Run1 2:36:01 13.8(11:18) 22.21(7:01) 10367 /7c100%
  Running1 56:06 5.78(9:43) 9.3(6:02) 7
  Rock Climbing1 50:00
  Strength1 30:15
  Total4 4:52:22 19.58 31.51 10437 /7c100%
  [1-5]4 4:43:07
averages - sleep:8.5 weight:83.2kg
«
2:36
0:00
SuMoTuWeThFrSa

Thursday Sep 18 #

Note

Hmm appears I mis-planned a bit. Have to do some last minute mournes shopping so will have to see how much time I have to get out.

Wednesday Sep 17 #

Note
(rest day)

Decided to move the rest from tomorrow to today as body is feeling pretty rough. Should get a chance to do something easy tomorrow to flush out the legs a bit.

Tuesday Sep 16 #

6 PM

Running warm up/down 17:29 2.4 km (7:17 / km) +4m 7:13 / km
ahr:124 max:157 shoes: Asics Gel 1170

Running intervals 26:25 4.82 km (5:29 / km) +1m 5:29 / km
ahr:159 max:179 shoes: Asics Gel 1170

It was 6x800m 90s rest. So same distance as last week but more rest! Thought I was feeling a lot better after the weekend than I actually was and went out reasonably, which turned out to be too hard. Dropped the pace after 3 down to something I could actually manage.

2:48
2:44
2:44
2:54
2:54
2:50

Need to do a bit of work on the consistency of the times in these sessions. Will be easier once on the track and can have splits and and when I get a grasp for the times I can do again.

Running warm up/down 12:12 2.08 km (5:52 / km) +2m 5:50 / km
ahr:116 max:151 shoes: Asics Gel 1170

Cool down with Garret, who I know from DUHAC.

Monday Sep 15 #

Note

Monday - am gym, run to climbing, climbing, run home
Tuesday - crusaders intervals
Wednesday - cycle/run depends if Conor is still stayng in my house or not.
Thursday - rest?
Friday - rest!
Saturday - Mournes MM
Sunday - Mournes MM

Take it easy Thursday Friday as I have the Mournes to do.
Should be good craic.

Rock Climbing (Bouldering) 50:00 [1]
shoes: Five Ten

Bit of bouldering in Gravity. Didn't run today cause I was feeling pretty knackered after the Nav challenege. Combined with I was late in work and got a haircut and needed to sort out my CV for applying to an internal job thing tomorrow I cycled so as to have more time.

My strength is back that I can do most flags again. Arm was slightly sore when one arm hanging from it after a big dyno to a really high hold. Seems fair.
8 AM

Strength 30:15 [1]
slept:8.5 weight:83.2kg shoes: Asics Gel 1170

60s plank
45s side plank
25x calf raises
20x side leg raises each side
20x inside leg raises
10x push ups - wrist is still at me
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
1x20 2 legged bridges on gym ball
35x back ups

Skipped the following due to my hip adductor being at me:
60s one leg lifts
32x crunches
20x air cycling
1x20 2 legged bridge

3x chin up holds
3x 20kg assisted pull ups
5x 30kg assisted tricep dips

Wrecked today! This time it is not surprising. Will have to do some good recovery before the Mournes at the weekend!

Getting a new mattress delivered today so that should help. Will give it a good test this week.

Sunday Sep 14 #

11 AM

Mountain Run race 2:36:01 22.21 km (7:01 / km) +1036m 5:42 / km
ahr:162 max:178 spiked:7/7c shoes: Inov8 X-Talon

IMRA Nav challenge 3.

Actually felt pretty heavy from the start. Got a bit of a jump on Conor with a good route choice down from the first but he ran away then. Slogged the rest of it really. Was able to run on some of the flatter roads and felt a bit better for a while. Was around Pual Mahon for a lot it but he destryoed me up Carraigmoire at the end. The finish was super tough and I was suffering big time. Just tried to hang in there. Just about managed. Happy enough but 3rd not good enough to beat Paul in the best of 2 races for the league. 3rd overall.

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Training Targets

Sep 1–28 (28d)
long easy mid long
Total 29:00:00
actual:15:15:3652%
projected:22:29:1877%
Strength 4:20:00
actual:1:34:2436%
projected:2:19:0753%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:77:41:2251%
projected:146:04:5897%

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. ...

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