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Training Log Archive: roar

In the 7 days ending Apr 6, 2014:

activity # timemileskm+mload
  Running (road)4 2:33:41 16.6(9:15) 26.72(5:45) 21629.2
  Orienteering1 1:32:41 6.62(14:00) 10.65(8:42) 55245.6
  Strength1 39:297.9
  Total5 4:45:51 23.22 37.37 76882.7
  [1-5]5 4:24:41
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Apr 6, 2014 #

Event: Leinster Orienteering Championships, Dysert
 
1 PM

Running (road) warm up/down 8:27 intensity: (3:57 @0) + (1:29 @1) + (3:01 @2) 0.85 km (9:57 / km) +32m 8:22 / km
ahr:122 max:148 shoes: Inov8 X-Talon

Orienteering race 1:32:41 intensity: (19 @0) + (29 @1) + (2:20 @2) + (28:48 @3) + (1:00:45 @4) 10.65 km (8:42 / km) +552m 6:55 / km
ahr:164 max:177 shoes: Inov8 X-Talon

Running (road) warm up/down 1:41 intensity: (1:37 @1) + (4 @2) 0.3 km (5:40 / km)
ahr:127 max:135 shoes: Inov8 X-Talon


Course 1 - Splits

Thursday Apr 3, 2014 #

6 PM

Running (road) 15:16 intensity: (2:19 @0) + (2:20 @1) + (7:17 @2) + (3:20 @3) 2.73 km (5:36 / km) +46m 5:10 / km
ahr:137 max:159 shoes: Inov8 X-Talon

Warm up to the Kyber Pass. Everyone bailed on hills today. One had diarrhea and the other was drunk. Poor training partners.

Running (road) 31:30 intensity: (12:00 @0) + (3:46 @1) + (7:00 @2) + (4:48 @3) + (3:56 @4) 5.45 km (5:47 / km) +63m 5:28 / km
ahr:132 max:172 shoes: Inov8 X-Talon

4x 900m hills + 4x 100m hills
I did these too fast this week and I wasn't feeling too strong so I though I'd do the first in 4:00. Bit faster than that but kept it up decently. Glad i did the last one though it was tough at the time.
3:53
3:49
3:51
3:57

Running (road) 15:19 intensity: (26 @0) + (1:43 @1) + (9:56 @2) + (3:14 @3) 2.74 km (5:35 / km) +18m 5:25 / km
ahr:142 max:155 shoes: Inov8 X-Talon

Warm down home. Forgot to start the watch so this is just copied from last week!

Wednesday Apr 2, 2014 #

Strength 39:29 [2]

70s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
30x calf raises on step
30x side leg raises each side - actually did these properly and slowly
15x push ups
15x one leg bridge on gym ball
3x10 20kg squats
3x10 20kg lunges
3x10 one legged squats
60s one leg lifts
30x back ups
20x situps

5 x 25kg assisted pull ups
3 x 25kg assisted chin up holds

Note

Had to being the car for the NCT today.
It passed! woop woop.

Tuesday Apr 1, 2014 #

6 PM

Running (road) intervals 13:07 intensity: (6 @0) + (34 @1) + (3:21 @2) + (9:06 @3) 2.32 km (5:39 / km) +12m 5:30 / km
ahr:149 max:160 shoes: Asics Gel 1170

warm up to the Polo pitch

Running (road) warm up/down 25:26 intensity: (13:01 @1) + (6:51 @2) + (4:32 @3) + (1:02 @4) 4.32 km (5:54 / km) +5m 5:52 / km
ahr:130 max:164 shoes: Asics Gel 1170

15x~ 200m with 1min rest
Basically I decided on a session that I would actually do and enjoy. It was fun. Distance was from my garmin so the actual ground covered was not consistent and hence the times were variable.

Running (road) 13:03 intensity: (1:13 @0) + (2:15 @1) + (8:21 @2) + (1:14 @3) 2.61 km (5:00 / km) +2m 4:59 / km
ahr:136 max:155 shoes: Asics Gel 1170

jog home

Monday Mar 31, 2014 #

Note
slept:8.0

Felt ill and very tired this morning so I gave the gym a miss. Had even gone to bed nice and early but didn't go asleep for ages.

Note

Not busy in work today so...

Well the winter training was pretty poor. Slight improvement and I've been dragging in the dust behind the bandwagon in the last few weeks.

The big positive id that I have really improved on the strength work. I'm at 10 hours this year and my most in any year ever is 14 apparently. I have been trying to keep that up as I think it is really important if I want to stay uninjured, since that is what has really held me back in the last two years.

Plan now is basically to get through EOC as best as I can and then get some more structure on my training before IOC and the WOC selection races in Italy.

Have started by organising some people to do hills in the Phoenix Park on Thursday. That'll be a good start. Then i'll go join a running club for Tuesday intervals. Howth Wednesdays is now a big thing with the daylight (but not this week because I have my NCT) and then the hillruns will start up.
6 PM

Running (road) warm up/down 29:52 intensity: (50 @0) + (6:24 @1) + (9:41 @2) + (12:57 @3) 5.41 km (5:31 / km) +38m 5:20 / km
ahr:133 max:161 shoes: Asics Gel 1170

Easy run in the park

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