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Training Log Archive: LMschwirz

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running31 25:26:58 173.97(8:47) 279.98(5:27) 2797
  Pilates6 5:30:00
  Swimming2 1:02:50
  Sauna2 30:00
  Total40 32:29:48 173.97 279.98 2797

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Saturday Nov 30, 2013 #

11 AM

Running hills 2:45:08 [4] 25.3 km (6:32 / km) +847m 5:35 / km
shoes: NIKE LunarEclipse

Run the Line, long course, 25km... Longest distance for a race and definitely longest run (time wise)... Enjoyed trail parts but not so much bits through the forest. Didn't push myself for two reasons: I didn't know how they body would react to that distance in d hills and I was pretty much on my own for the second half of the race. Did have a little competition again with Eamon which I won this time. If only he learned how to pace himself... Great day out for it, came 4th lady and delighted body held up for it.

Friday Nov 29, 2013 #

8 AM

Running 26:35 [2] 5.0 km (5:19 / km)
(sick) shoes: ASICS Excel 33 black

few strides; body seems ok. roll on RTL.

Thursday Nov 28, 2013 #

7 PM

Running 48:16 [3] 10.0 km (4:50 / km)
(sick) shoes: ASICS Gel Excel 33 2

No training with Crusaders but went out for a jog myself to see how the body feels. Glad I took a rest day yesterday; feeling much better today.

Wednesday Nov 27, 2013 #

Note
(sick) (rest day)

Tuesday Nov 26, 2013 #

Note
(sick)

1 PM

Pilates 55:00 [2]

6 PM

Running 19:18 [2] 3.63 km (5:19 / km)
shoes: ASICS Excel 33 black

Running intervals 27:03 [4] 5.07 km (5:20 / km)
shoes: ASICS Excel 33 black

12x400m with 45sec recovery. Did first three with Pauline and Niamh but had to drop pace significantly after that. Felt dizzy after every lap and cold left its mark.
Splits:
85sec, 86sec, 83sec, 90sec, 91sec, 91sec, 93sec, 94sec, 95sec, 96sec, 98sec, 96sec
7 PM

Running warm up/down 11:54 [2] 2.28 km (5:13 / km)
shoes: ASICS Excel 33 black

Monday Nov 25, 2013 #

6 PM

Running 47:34 [3] 10.0 km (4:45 / km)
shoes: ASICS Gel Excel 33

Sunday Nov 24, 2013 #

Note
(rest day)

Starting to like and appreciate those rest days.

Saturday Nov 23, 2013 #

9 AM

Running long 2:15:52 [3] 26.0 km (5:14 / km) +128m 5:06 / km
shoes: ASICS Gel Excel 33 2

Friday Nov 22, 2013 #

8 AM

Running 42:31 [2] 8.06 km (5:17 / km)
shoes: ASICS Gel Excel 33

1 PM

Pilates 55:00 [2]

Thursday Nov 21, 2013 #

6 PM

Running warm up/down 12:25 [2] 2.15 km (5:47 / km)
shoes: ASICS Excel 33 black

Running tempo 30:24 [4] 6.65 km (4:34 / km)
shoes: ASICS Excel 33 black

3x8 minutes with two minutes active recovery.
Splits (distance and pace)
1.83km, 4:23/km
1.89km, 4:14/km
1.94km, 4:08/km
7 PM

Running 13:00 [2] 2.3 km (5:39 / km)
shoes: ASICS Excel 33 black

Wednesday Nov 20, 2013 #

6 PM

Running 49:35 [3] 10.2 km (4:52 / km)
shoes: ASICS Gel Excel 33

Tuesday Nov 19, 2013 #

1 PM

Pilates 55:00 [2]

6 PM

Running warm up/down 16:56 [2] 3.23 km (5:15 / km)
shoes: ASICS Gel Excel 33 2

Running intervals 29:45 [5] 6.62 km (4:30 / km)
shoes: ASICS Gel Excel 33 2

8x600m with 200m active jog recovery. A bit busy in lane five so difficult to try and get comfortable pace and place within the group. Taking turns is good, very even splits. Legs were ok after the weekend but still a tad bit sore.
Splits (distance, time):
617m, 2:16
608m, 2:15
604m, 2:15
618m, 2:13
609m, 2:14
607m, 2:15
604m, 2:14
608m, 2:12
7 PM

Running warm up/down 10:20 [2] 1.64 km (6:18 / km)
shoes: ASICS Gel Excel 33 2

Monday Nov 18, 2013 #

5 PM

Running 40:54 [2] 5.0 mi (8:11 / mi)
shoes: ASICS Gel Excel 33

5 miles at 5.

Sunday Nov 17, 2013 #

11 AM

Running (Recovery) 54:24 [2] 11.0 km (4:57 / km)
shoes: ASICS Gel Excel 33 2

too fast!

Saturday Nov 16, 2013 #

11 AM

Running hills (Powerscourt Ridge) 1:40:52 [4] 15.43 km (6:32 / km) +854m 5:07 / km
shoes: inov-8 MUDROC 290

Powerscourt Ridge race. Went out at comfortable pace and felt much better than during the recce last weekend. Made it to Maulin where apparently I was fourth women. But some technical descent and Djouce were still ahead of us. Thought I had started climb of Djouce but once I saw turn, I panicked a bit because I thought I had pushed too hard. Chatted to a girl at the start of the climb, thought she'd catch me again on the descent but didn't... Eamon passed me with great determination just after coming off Djouce. The gap he opened grew with every bit of the descent but I didn't even try and close it (until later that is...). Saw a girl going up after the rive but wasn't sure if she was an early starter or not so passed her anyway and powered on from there. I knew the bit through the forest well and thought I saw Eamon in the distance. No way was I going to catch him but I managed to beat him to the top of both Maulin and Djouce and even closed the gap by a good bit on the roady section towards the end. Finished second Lady and first time winning a prize in a Leinster race. Happy camper.

Friday Nov 15, 2013 #

Note
(rest day)

Meant to go out for a quick run this morning but rest is in order because of tomorrow's big challenge...

Thursday Nov 14, 2013 #

Note

Blood results in. Ferritin up from 0.6 to 11.7 but could still be a bit higher. Haemoglobin levels at 12.2, up from 10.5.
Rebecca had (!) 13.5 the other day...
6 PM

Running (Easy) 51:39 [3] 10.01 km (5:10 / km) +49m 5:02 / km
shoes: ASICS Excel 33 black

Legs still sore...

Wednesday Nov 13, 2013 #

7 AM

Running (Easy) 41:26 [2] 8.06 km (5:08 / km) +43m 5:00 / km
shoes: ASICS Gel Excel 33

Legs tight at the start but managed to run last two miles at 7.40/mile so can't be that bad.

Tuesday Nov 12, 2013 #

1 PM

Pilates 55:00 [2]

6 PM

Running warm up/down (grass) 18:55 [2] 3.63 km (5:13 / km)
shoes: ASICS Gel Excel 33 2

Running tempo (grass) 30:05 [4] 6.54 km (4:36 / km)
shoes: ASICS Gel Excel 33 2

Legs weren't able for 8x600m track session so went out and did Thursday's tempo session on d grass. Legs felt ok once I got going but glad I didn't do the session. Reasonable pace so should be ok otherwise.
3x8 minutes with 2mins active recovery
Distance, pace:
1.85km, 4:20/km
1.89km, 4:14/km
1.88km, 4:16/km
7 PM

Running warm up/down (grass) 15:02 [2] 2.83 km (5:19 / km)
shoes: ASICS Gel Excel 33 2

Monday Nov 11, 2013 #

1 PM

Swimming 31:44 [3]

Lunch time swim, the usual 50 lanes. Legs are quite sore from hill run yesterday so swim/sauna combo was ideal.

Sauna 15:00 [1]

Sunday Nov 10, 2013 #

11 AM

Running hills 2:00:00 [2] 15.3 km (7:51 / km) +830m 6:10 / km
shoes: inov-8 MUDROC 290

Recce of AGM race. First hill run since Dublin Peaks. Enjoyable route, casual pace.

Saturday Nov 9, 2013 #

Note
(rest day)

Friday Nov 8, 2013 #

Note

Blood test
8 AM

Running (Easy) 1:04:36 [2] 12.0 km (5:23 / km)
shoes: ASICS Gel Excel 33 2

Body wasn't right at the start, just slow. But glad I kept the pace that way.
1 PM

Pilates 55:00 [2]

Thursday Nov 7, 2013 #

6 PM

Running warm up/down 11:32 [2] 2.16 km (5:20 / km)
shoes: NIKE LunarEclipse

Running intervals 34:02 [4] 7.23 km (4:42 / km)
shoes: NIKE LunarEclipse

1,2,3,4,5,4,3,2,1 with one minute active jog recovery. We should have gone much slower for each but no one wanted to slow down...
7 PM

Running warm up/down 13:25 [2] 2.34 km (5:44 / km)
shoes: NIKE LunarEclipse

Wednesday Nov 6, 2013 #

6 PM

Running (Easy) 51:36 [3] 10.02 km (5:09 / km)
shoes: ASICS Gel Excel 33 2

Tuesday Nov 5, 2013 #

6 PM

Running warm up/down 20:58 [2] 3.85 km (5:27 / km)
shoes: ASICS Excel 33 black

7 PM

Running tempo 23:10 [4] 5.0 km (4:38 / km)
shoes: ASICS Excel 33 black

2x10 minutes tempo run on grass with 2 minutes active recovery. Pace was about 7.20/mile. Glad I didn't do a track session, body just didn't feel up for it. Pyramid planned for Thursday so will get my interval fix in anyway..

Running warm up/down 17:50 [2] 3.36 km (5:18 / km)
shoes: ASICS Excel 33 black

Monday Nov 4, 2013 #

Note

First week of reduced iron intake. Four a week instead of every day. Blood test scheduled for Friday.
5 PM

Swimming 31:06 [3]

50 lanes, faster again.
6 PM

Sauna 15:00 [1]

Sunday Nov 3, 2013 #

Note

Intensive training week... 80km per week is probably a bit much. Was thinking of lowering the iron intake to four a week after having heard back from blood test. Feeling good these days so I hope a lower dosage won't affect running performance as much. I know now how it feels when I'm low again so have to listen to the body..
1 PM

Running warm up/down 15:35 [2] 2.6 km (6:00 / km)
shoes: ASICS Gel Excel 33

2 PM

Running race (XC) 20:41 [4] 4.97 km (4:10 / km)
shoes: inov-8 MUDROC 290

Dublin Senior XC. 5000m. 8 to enter, 4 to score.
Much easier terrain, lots of it was hard packed grass, but I enjoyed (and ran much faster) the muck much more last weekend. Gillian caught up with me on the final lap. What was most frustrating was that I couldn't use the downhill to my advantage. I did enjoy the uphill sections though but there were too few of them. No expectations, no disappointment. Different standard altogether but glad I went out for it..
3 PM

Running warm up/down 1:00:43 [2] 11.02 km (5:31 / km) +46m 5:24 / km
shoes: ASICS Gel Excel 33

Long cool-down in Anne's Park with the girls from XC team. Pity I don't have such a nice park near me...

Saturday Nov 2, 2013 #

12 PM

Running 32:57 [2] 6.45 km (5:07 / km)
shoes: ASICS Gel Excel 33 2

Four easy miles to keep legs ticking over for XC... I really need to force myself to go slow for such runs!

Friday Nov 1, 2013 #

Note
(rest day)

1 PM

Pilates 55:00 [2]

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