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Training Log Archive: redrider

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running5 3:13:00 23.02(8:23) 37.04(5:13) 194
  Trail running3 1:55:00 11.93(9:38) 19.2(5:59) 161
  Orienteering1 1:17:00 5.59(13:46) 9.0(8:33) 280
  Strength2 1:15:00
  Cross training1 30:00
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Total8 8:30:00 41.16 66.24 635

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Sunday Mar 3 #

Orienteering 1:17:00 [2] 9.0 km (8:33 / km) +280m 7:24 / km
(injured)

Orienteering event Upper Torc, Killarney. It was +10 and rain in Cork but the temperature dropped gradually on the way to Killarney and just a few kilometres from the car park it dropped down to +/-0C and it started to snow. And it snowed the whole time I was out. Flakes were wet and cold and conditions were absolutely horrible on the way back. I took it very easy to spare the calf, especially now when extra slippery, but it was so cold that I couldn't feel my legs in the end. Not very smart move but mentally it gave me so much that it was almost worth it :)

Trail running 48:00 [2] 8.2 km (5:51 / km) +75m 5:36 / km
(injured)

Easy evening jog around Mahon. Calf not too bad.

Saturday Mar 2 #

11 AM

Trail running 31:00 [2] 5.0 km (6:12 / km) +86m 5:43 / km
(injured)

Easy jog in Glen River park. Small area surrounded by high river banks north of the city but quite nice with a short gravel loop. Loved it. Calf was a bit sore again.
5 PM

Trail running 36:00 [2] 6.0 km (6:00 / km)
(injured)

Swimming 20:00 [2] 1.0 km (20:00 / km)

Friday Mar 1 #

Running tempo 41:00 [3] 8.0 km (5:08 / km) +95m 4:50 / km
(injured)

5k gentle tempo run around the loop in Little Island. No pain! :D

Cross training (elliptical) 30:00 [2]
(injured)

Strength 30:00 [2]
(injured)

Strength at gym including 3x15x20kg heel raises, 3x10x30kg deep squats, 3x8x20kg backward lunge followed by bringing the knee up, one leg heel raises without weights, some gentle hops, 3x10x40kg deadlifts, abs, hamstrings on machine, quads on machine, and core

Wednesday Feb 27 #

7 AM

Running (BB) 24:00 [2] 4.0 km (6:00 / km)
(injured)

Easy morning run before work. Some pain in the calf.
5 PM

Running intervals 54:00 [4] 10.04 km (5:23 / km) +24m 5:19 / km
(injured)

4x1600m gentle tempo intervals at 4:10-4:15 pace with 2min walk recoveries. Track was pretty forgiving surface and calf felt quite alright, only last rep hurt a little.

Strength 45:00 [2]

Strength session at gym including some eccentric heel raises and one leg heel raises without weights, then 3x15x20kg calf raises, 3x10x20kg deep front squats, 3x12x40kg squats, 3x10x20kg one leg squats, 3x10x40kg dead lifts, 3x10x20kg backward lunges, followed by bringing the knee high up, hamstring exercises with tied ankles, and plenty of core exercises in between.

Tuesday Feb 26 #

Running 42:00 [2] 8.0 km (5:15 / km) +30m 5:09 / km
(injured)

Easy run along river path to Togher including 1k at 4:10 pace on gravel. Felt only a little.

Monday Feb 25 #

7 AM

Running (BB) 32:00 [3] 7.0 km (4:34 / km) +45m 4:26 / km
ahr:153 max:170 (injured)

Steady 6k morning run around Hyde Park at 4:20-4:30 pace. No pain! :D

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