Training Log Archive: roarIn the 7 days ending Sep 7, 2014:
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Friday Sep 5, 2014 #
Hill Walk 1:30:00 [1] 5.0 km (18:00 / km) +752m 10:16 / km
shoes: Inov8 X-Talon
Walk up Brandon with Gina, Killian and Steph. Nice day for it but the top was quite misty. Got a little bit of view and it made the top more dramatic which was fine by me.
Wednesday Sep 3, 2014 #
10 AM
Note
Final x-ray on the arm today. All is well.
11 AM
Strength 30:02 [2]
shoes: Asics Gel 1170
Had a sick morning to go to the hospital. It ended earlier than expected so I did some exercise.
60s plank
45s side plank
20x calf raises
20x side leg raises each side
10x push ups - woo
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
2x20 2 legged bridges on gym ball
60s one leg lifts
30x back ups
32x crunches
20x air cycling
4 pull up holds - got one actual up
15 x 30kg back lat pull downs
15 x 35kg front lat pull downs
60s plank
45s side plank
20x calf raises
20x side leg raises each side
10x push ups - woo
2x10 15kg squats
2x10 15kg lunges
2x10 one legged squats
2x20 2 legged bridges on gym ball
60s one leg lifts
30x back ups
32x crunches
20x air cycling
4 pull up holds - got one actual up
15 x 30kg back lat pull downs
15 x 35kg front lat pull downs
Tuesday Sep 2, 2014 #
6 PM
Running (road) warm up/down 15:43 2.02 km (7:47 / km) +1m 7:45 / km
ahr:105 max:150 shoes: Asics Gel 1170
Warm up from the stadium to the park. A few laps and the some dynamic warm up.
Running (road) race 11:21 2.95 km (3:51 / km) +1m 3:50 / km
ahr:166 max:181 shoes: Asics Gel 1170
3k Time trial.
Wanted to do under 12, though I knew that should be fine. was 3 & 3/4 laps so the plan was to do each lap in 3 mins. Stuck to that pretty well and tried to push it to the end.
From the HR looks like I have more in me and I wasn't going full out which is good.
Wanted to do under 12, though I knew that should be fine. was 3 & 3/4 laps so the plan was to do each lap in 3 mins. Stuck to that pretty well and tried to push it to the end.
From the HR looks like I have more in me and I wasn't going full out which is good.
Running (road) warm up/down 18:29 3.08 km (6:00 / km) +3m 5:58 / km
ahr:111 max:138 shoes: Asics Gel 1170
Cool down with Gav and Regina.
Managed to fix the Garmin thing. I had time elapsed on the screen instead of just time.
Managed to fix the Garmin thing. I had time elapsed on the screen instead of just time.
Monday Sep 1, 2014 #
Note
Monday - easy cycle out to Blackrock to collect my phone
Tuesday - 2k time trial in crusaders
Wednesday - gym, rest (driving to Dingle)
Thursday - hills
Friday - long run/walk
Saturday - tempo
Sunday - driving home
Easy week. Got tired by the end of last week. Will be nice to recover a bit.
Tuesday - 2k time trial in crusaders
Wednesday - gym, rest (driving to Dingle)
Thursday - hills
Friday - long run/walk
Saturday - tempo
Sunday - driving home
Easy week. Got tired by the end of last week. Will be nice to recover a bit.
6 PM
Cycling 48:46 17.23 km (2:50 / km) +40m 2:48 / km
ahr:124 max:161 shoes: Basso
Cycle out to Blackrock to pick up my bag that I left at the nav challenege yesterday. Then back into town for Roz's leaving drinks :(
My Garmin was doing this weird thing where when I stopped it the timer kept running. I'd start it and it would say starting but nothing happened cause it was already running.
My Garmin was doing this weird thing where when I stopped it the timer kept running. I'd start it and it would say starting but nothing happened cause it was already running.