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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running5 4:05:58 25.58(9:37) 41.17(5:58) 617
  Strength2 1:58:32
  Rock Climbing1 1:00:00
  Total7 7:04:30 25.58 41.17 617
averages - sleep:7.6 weight:82.4kg
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SaSuMoTuWeThFr

Friday Nov 28 #

Strength 1:02:19 [2]
slept:8.0 weight:81.9kg shoes: Asics Gel 1170

Bottom floor free weights area is entirely gone now. the downstairs is covered in mats which is kinda nice I guess. Means it's a bit busy upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups. Feeling pretty tired all things told.

2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)

1x
10x 2kg I's, Y's and T's

2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank

2x
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups


2x
38 side leg raises each side
38 inside leg raises
50 crunches

2x
25 back extension doggys
25 side lift doggys
38 calf raises on step

1x
15x 40kg front lat pull downs
15x 40kg back lat pull downs

Thursday Nov 27 #

6 PM

Running warm up/down 13:15 [2] 2.14 km (6:11 / km) +2m 6:10 / km
shoes: Asics GT 1000

Jog to the park and a mile.

Running tempo 23:20 5.17 km (4:31 / km) +3m 4:30 / km
shoes: Asics GT 1000

3x 1mile 1 min rest.

Was feeling really tired beforehand, nearly having a nap in work so I was just glad I got out for this session. As always they were slightly longer than a real mile. Running with Feilim the whole time. Matching pace and it was good to have someone the same with me. Felt the last one.

6:55, 6:41, 6:40

Running warm up/down 11:48 [2] 2.07 km (5:43 / km) +3m 5:40 / km
shoes: Asics GT 1000

Some cooling down.

Wednesday Nov 26 #

Note
slept:6.5

Not enough sleep and legs are feeling tight today. Better do more training.
6 PM

Running 1:43:24 14.9 km (6:56 / km) +550m 5:51 / km
shoes: Inov8 X-Talon

Long run with johnnyq. Up on Ticknock on a fantastically clear night. Nice run taking it chilled feeling pretty great really. Legs a bit stiff from yesterday.

Started from Lamb Doyles, up the track to the masts, around the long track and up Fairy Castle. We ran up the heather here. Then down to the Tibradden junction and back to the car down the road.

I drove today and it was nice not having to cycle home in the freezing cold. Getting the car from Don's new apt wasn't too much hassle though it'd be much less if I had a spare fob for the gate.

Tuesday Nov 25 #

6 PM

Running warm up/down 11:39 1.73 km (6:45 / km) +2m 6:43 / km
ahr:102 max:143 slept:8.0 shoes: Asics GT 1000

Warm up. Was a little late so didn't so as much as normal.

Running intervals 24:09 5.18 km (4:40 / km) +3m 4:39 / km
ahr:143 max:159 shoes: Asics GT 1000

12x 400m 30s rest.

Well I say 30s. Someone said it was a minute and I was all happy to do a minute but after two it was realised that it was only 30s. Oof. Nice and consistent with good pace, even if the reps were only ~390m.

Today I decided to try and hang onto the front guys. I did that anyway though at the end I was suffering.

77, 78, 79, 80, 80, 80, 80, 80, 81, 80, 81, 81

Running warm up/down 11:44 1.98 km (5:56 / km) +1m 5:55 / km
ahr:122 max:130 shoes: Asics GT 1000

Cool down. Numerous laps.

Monday Nov 24 #

Note

Monday - am gym, pm run to climbing, climbing, run home
Tuesday - Intervals
Wednesday - Long run 3rock. Maybe will have the car so can drive?
Thursday - mile reps crusaders (will go for 4)
Friday - gym + rest
Saturday - Long run on the way to Gina's. I'm thinking Mullaghcleevaun from the Sorrell hill run. ~22km 1000m climb.
Sunday - tempo run

Had another week of feeling lazy last week. The plan is to stick to the plan this week.
8 AM

Strength 56:13 [2]
slept:8.0 weight:82.9kg shoes: Asics Gel 1170

Bottom floor free weights area was closed off and only 2 mats available upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups.

2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)

2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank

2x
20 push ups - the progress on these is mad.
38 back ups
38s side-to-side back ups
38 platform leg dips

1x
10x 2kg I's, Y's and T's

2x
38 side leg raises each side
38 inside leg raises
25 back extension doggys
25 side lift doggys
38 calf raises on step
50 crunches

1x
30x 40kg front lat pull downs
10x 40kg back lat pull downs
7 PM

Running 23:16 [2] 4.07 km (5:43 / km) +48m 5:24 / km
shoes: Asics GT 1000

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

Doing well today. Got two pinks and was flying up all the new flags. Good fun. Brian and Peter G were there too.
10 PM

Running 23:23 [2] 3.94 km (5:56 / km) +5m 5:54 / km
shoes: Asics GT 1000

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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:29:34:4784%
projected:31:22:2189%
Running
+ O-training
+ Orienteering
+ Mountain Run
250km
actual:196.3km78%
projected:208.2km83%
Strength 3:20:00
actual:7:05:40212%
projected:7:31:28225%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:154:36:32103%
projected:181:53:34121%

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:30:49:008%
projected:330:49:3491%

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