Training Log: roar
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mountain Run||1|| 2:36:01|| 13.8||(11:18)|| 22.21||(7:01)|| 1036||7 /||7c||100%|
| ||Running||1|| 56:06|| 5.78||(9:43)|| 9.3||(6:02)|| 7|
| ||Rock Climbing||1|| 50:00|
| ||Strength||1|| 30:15|
| ||Total||4|| 4:52:22|| 19.58|| 31.51|| 1043||7 /||7c||100%|
| ||[1-5]||4|| 4:43:07|
|averages - sleep:8.5 weight:83.2kg|
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.
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.
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.
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 - 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 
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.
Strength 30:15 
slept:8.5 weight:83.2kg shoes: Asics Gel 1170
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
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.
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.
- Oct 11 [3w, 0d]: Y! - Race the Castles
- Oct 18 [4w, 0d]: Y! - Race the Castles including the SHI and the CompassPoint Scottish O League 7
- Oct 19 [4w, 1d]: Y! - Race the Castles including the SHI Relays
- Apr 3, 2015 [27w, 6d]: Y - Jan Kjellstrom International Festival of Orienteering 2015
- Feb 13, 2050 [1,847w, 1d]:
- Dec 31, 2050 [1,893w, 0d]:
all weeks |