Training Log Archive: roarIn the 7 days ending Aug 24, 2014:
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Sunday Aug 24, 2014 #
11 AM
Running (off-road) 2:01:43 ** 19.47 km (6:15 / km) +844m 5:08 / km
ahr:163 max:176 shoes: Inov8 X-Talon
IMRA Nav Challenge no. 1 Trooperstown.
Nice planning by Angus on this one.
Was pretty stiff feeling when I started but took up the front with Conor anyway. Was still with him up the track through the forest but dropped off rapidly once we were on the road. Then I decided to contour across to no1. and lost 3-4 mins doing this. Runnability was terrible, chest high ferns. Came across a deer who was entirely hidden in them! Got it just a bit ahead of Paul Mahon.
Passed out white guy at the crossroads on the way down and could see KOR in the distance. Passed him somewhere then as he was behind me on the way up. Could have cut more through the forest here. Paul M was ahead of me again here but I could see a few people at least.
Took the nice straight route to 3 and gained time and places. Saw some people going into it as I left.
Went right for 4. Never even considered going through the fields! Was starting to hurt a lot on the uphills now and Paul M flew past me here.
Nice running down to 5 but nearly got taken out by some MTBers on the wicklow way. They seemed really surprised to see a person going the opposite way from them which was very silly. Died on this hill then and got reduced to a walk. Got passed near the top but had nothing to stay on him.
Tried a bit on the descent but got nowhere. Went for the cut at the end but it wasn't on cause of houses and had to back out. I had nothing to lose so it was fine. Need to read the map at the end though!
Overall not too bad. Came 4th I think. Still need more hill endurance but my initial speed/strength was ok ish. Could probably have taken 2nd/3rd if I hadn't messed up 1 and gone through the fields to 4.
Nice planning by Angus on this one.
Was pretty stiff feeling when I started but took up the front with Conor anyway. Was still with him up the track through the forest but dropped off rapidly once we were on the road. Then I decided to contour across to no1. and lost 3-4 mins doing this. Runnability was terrible, chest high ferns. Came across a deer who was entirely hidden in them! Got it just a bit ahead of Paul Mahon.
Passed out white guy at the crossroads on the way down and could see KOR in the distance. Passed him somewhere then as he was behind me on the way up. Could have cut more through the forest here. Paul M was ahead of me again here but I could see a few people at least.
Took the nice straight route to 3 and gained time and places. Saw some people going into it as I left.
Went right for 4. Never even considered going through the fields! Was starting to hurt a lot on the uphills now and Paul M flew past me here.
Nice running down to 5 but nearly got taken out by some MTBers on the wicklow way. They seemed really surprised to see a person going the opposite way from them which was very silly. Died on this hill then and got reduced to a walk. Got passed near the top but had nothing to stay on him.
Tried a bit on the descent but got nowhere. Went for the cut at the end but it wasn't on cause of houses and had to back out. I had nothing to lose so it was fine. Need to read the map at the end though!
Overall not too bad. Came 4th I think. Still need more hill endurance but my initial speed/strength was ok ish. Could probably have taken 2nd/3rd if I hadn't messed up 1 and gone through the fields to 4.
Saturday Aug 23, 2014 #
12 PM
Running (road) tempo 1:07:23 12.84 km (5:15 / km) +87m 5:04 / km
ahr:154 max:184 shoes: Asics Gel 1170
Jogged out the the Papal cross. Missed some of the start on the GPS
Did a 5k loop as a tempo, quite hard. Was a tough loop too, going up the Kyber hurt a lot.
Jogged home and met gina at the obelisk did a little loop and back home.
Did a 5k loop as a tempo, quite hard. Was a tough loop too, going up the Kyber hurt a lot.
Jogged home and met gina at the obelisk did a little loop and back home.
Note
Got nominated for the ice bucket challenge so had a nice ice bath after the run!
Friday Aug 22, 2014 #
Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten
Back to gravity. Stuck to greens to give my arm a chance. Seemed pretty fine really. Some of the extension + twist is a little limited though.
8 AM
Strength 32:07 [2]
shoes: Asics Gel 1170
Back to the gym! Go me! Have some work to do to get back to where I was in April
60s plank
30s side plank
20x calf raises
20x side leg raises each sidey
0x push ups - could feel these in my arms and wrist so left them
3x5 one leg bridge on gym ball
2x10 12kg squats
2x10 12kg lunges
2x10 one legged squats
40s one leg lifts
20x back ups
32x situps
10 x 50kg assisted tricep dips
3 x 50kg assisted chin up holds
15 x 20kg back lat pull downs
15 x 20kg front lat pull downs
60s plank
30s side plank
20x calf raises
20x side leg raises each sidey
0x push ups - could feel these in my arms and wrist so left them
3x5 one leg bridge on gym ball
2x10 12kg squats
2x10 12kg lunges
2x10 one legged squats
40s one leg lifts
20x back ups
32x situps
10 x 50kg assisted tricep dips
3 x 50kg assisted chin up holds
15 x 20kg back lat pull downs
15 x 20kg front lat pull downs
Thursday Aug 21, 2014 #
6 PM
Cycling 42:45 18.25 km (2:21 / km) +134m 2:16 / km
ahr:134 max:157 shoes: Basso
Wednesday Aug 20, 2014 #
Note
WUOC model maps are up on my DOMA. First time I've used it in quite a while... Must get back on that! Race maps not up since no GPS.
Results wise I was actually quite similar to the last WUOC. Says a lot about my training really!
Results wise I was actually quite similar to the last WUOC. Says a lot about my training really!
9 AM
Note
Physio today on my arm.
About 98% of movement back and pain free really. I can go back to doing whatever I want, though maybe not one arm dead hangs just yet!
About 98% of movement back and pain free really. I can go back to doing whatever I want, though maybe not one arm dead hangs just yet!
7 PM
Running (road) warm up/down 15:33 2.26 km (6:53 / km) +144m 5:13 / km
ahr:119 max:147 shoes: Inov8 X-Talon
Jog up to the start and a bit around with Angus.
Running (off-road) race 40:15 8.03 km (5:01 / km) +291m 4:15 / km
ahr:164 max:177 shoes: Inov8 X-Talon
Paddock Hill hill run.
Started off hard enough and was with Angus up the hill. Felt good enough here. There was a short technical bit and here I gained a loads of places. Then was hanging on with the people around for the next flattish bit with a little uphill. Kept hanging on to my position and lost some ground up the last kick. Was feeling tough but kept the legs ticking over well. Pretty happy with this performance.
Started off hard enough and was with Angus up the hill. Felt good enough here. There was a short technical bit and here I gained a loads of places. Then was hanging on with the people around for the next flattish bit with a little uphill. Kept hanging on to my position and lost some ground up the last kick. Was feeling tough but kept the legs ticking over well. Pretty happy with this performance.
Running (road) warm up/down 7:01 1.15 km (6:06 / km)
ahr:111 max:121 shoes: Inov8 X-Talon
Jog back to the car with Alison.
Tuesday Aug 19, 2014 #
6 PM
Running (road) warm up/down 14:18 2.8 km (5:06 / km) +33m 4:49 / km
ahr:138 max:153 shoes: Inov8 X-Talon
Jog to the magazine for oing
Orienteering 27:41 ** 5.58 km (4:58 / km) +67m 4:41 / km
ahr:166 max:180 spiked:13/14c shoes: Inov8 X-Talon
Oing in the Phoenix Park. Took it like a kind of interval session but I was feeling pretty heavy.
Missed 9 cause it was in the wrong place. Otherwise was good. Hugh caught me at 13 and I hung onto him for the last bit but was having a tough time of it.
Missed 9 cause it was in the wrong place. Otherwise was good. Hugh caught me at 13 and I hung onto him for the last bit but was having a tough time of it.
Running (road) warm up/down 14:28 2.71 km (5:20 / km) +18m 5:10 / km
ahr:136 max:148 shoes: Inov8 X-Talon
jog home. rained a little but was fine.
Monday Aug 18, 2014 #
Note
Monday - rest, organise life. i.e. shopping, unpacking etc.
Tuesday - oing in Phoenix park
Wednesday - Hill run
Thursday - easy cycle not with Gina as she is going Zorbing
Friday - am gym, pm climbing depending on what physio says on wed
Saturday - park run
Sunday - nav challenge
Taking it a bit easy to try and recover from WUOC. Many sore bits of my body today but some of those are not orienteering related. Need to get back to the gym to sort out my back too.
Tuesday - oing in Phoenix park
Wednesday - Hill run
Thursday - easy cycle not with Gina as she is going Zorbing
Friday - am gym, pm climbing depending on what physio says on wed
Saturday - park run
Sunday - nav challenge
Taking it a bit easy to try and recover from WUOC. Many sore bits of my body today but some of those are not orienteering related. Need to get back to the gym to sort out my back too.
Note
Tried to upload stuff from last week but Garmin is being weird. Tomorrow.