Training Log Archive: roarIn the 7 days ending Jan 25, 2015:
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Sunday Jan 25, 2015 #
Event: Donadea
Note
WOOOO
Most running kilometres in a week ever :)
Didn't seem too hard either!
Most running kilometres in a week ever :)
Didn't seem too hard either!
10 AM
Orienteering race 46:36 [4] ** 8.8 km (5:18 / km) +70m 5:06 / km
spiked:27/27c shoes: Inov8 X-Talon 212
Donadeea local event.
Learned from last night and just payed attention to the map. What made the difference from yesterday was just this. Kept the legs just ticking over and ran along. Felt pretty good mostly, a small bit tired near the end in some of the foresty bits but nothing bad. Orienteering was not hard at all. Donadea can be some much more interesting I think, though the running on the trail is nice.
Learned from last night and just payed attention to the map. What made the difference from yesterday was just this. Kept the legs just ticking over and ran along. Felt pretty good mostly, a small bit tired near the end in some of the foresty bits but nothing bad. Orienteering was not hard at all. Donadea can be some much more interesting I think, though the running on the trail is nice.
Saturday Jan 24, 2015 #
10 AM
Running (off-road) 2:00:03 [2] 18.96 km (6:20 / km) +803m 5:14 / km
shoes: Inov8 X-Talon 212
Long one.
Parked up in Hellfire. Did most of an anticlockwise lap of the forest there. It was pretty cold on the way up and had to put on the full gloves. Nice little loop here. Then dropped down the steep forest and cut through some field into the adjacent forest. Tough climb here through some muddy stuff. Nice bit of path then over to the Dublin mountains way and along that to the hairpin at the top of Massey's. Hands were too warm then somehow and took off my gloves!
Plan was to get back here after 1:40. Went up Glendoo then, going straight up from the hairpin. Felt a bit tired here on the top but was having a great time so didn't care too much. Little fall on the way down since it was stupidly icy but no problems really. Boardwalk was the slipperiest thing ever, as they do be in icy conditions. Down the track then and took the little path that goes down beside the road. This was a nice little piece of forest here. Then down through Massey's to the bottom and back up to Hellfire. Nice run lovely day out.
Parked up in Hellfire. Did most of an anticlockwise lap of the forest there. It was pretty cold on the way up and had to put on the full gloves. Nice little loop here. Then dropped down the steep forest and cut through some field into the adjacent forest. Tough climb here through some muddy stuff. Nice bit of path then over to the Dublin mountains way and along that to the hairpin at the top of Massey's. Hands were too warm then somehow and took off my gloves!
Plan was to get back here after 1:40. Went up Glendoo then, going straight up from the hairpin. Felt a bit tired here on the top but was having a great time so didn't care too much. Little fall on the way down since it was stupidly icy but no problems really. Boardwalk was the slipperiest thing ever, as they do be in icy conditions. Down the track then and took the little path that goes down beside the road. This was a nice little piece of forest here. Then down through Massey's to the bottom and back up to Hellfire. Nice run lovely day out.
6 PM
Orienteering race 42:40 [3] *** 6.66 km (6:25 / km) +213m 5:32 / km
spiked:5/13c shoes: VJ Falcon
Night-o in Ballinascorney.
Welp, this was pretty bad. Didn't really try very hard to actually read the map which doesn't work very well for orienteering. Just made a lot of sublimely stupid mistakes. Like on 8 I hit the road bang on the junction but just assumed I was not in the right place and ran off down the road. Next time I will remember to read the map.
On a positive note, good running distance today!
25.6km 1000m climb :)
Welp, this was pretty bad. Didn't really try very hard to actually read the map which doesn't work very well for orienteering. Just made a lot of sublimely stupid mistakes. Like on 8 I hit the road bang on the junction but just assumed I was not in the right place and ran off down the road. Next time I will remember to read the map.
On a positive note, good running distance today!
25.6km 1000m climb :)
Friday Jan 23, 2015 #
Strength 1:00:53 [2]
slept:7.5 shoes: Asics GT 1000
Back to getting a full gym session in. No time constraints and I was up on time. The squat racks were all busy so I was on the dumbells for the squats. Shoulders found it pretty tough holding the weights. I suppose I better do 8 more minutes at some stage to meet this weeks goals.
2x
10 30kg squats
10 30kg lunges
10 5kg single leg squats
1x
10 4kg I's & T's
10 2.5kg Y's
2x
30s 2 legged bridge on gym ball
10x 2 legged bridge raises and rollouts
60s plank with one leg lifts
45s side plank with twists
2x
15 lowered back ups
45s straight back holds
10 push ups with touchdown
30 platform straight leg dips
30 side leg raises each side
30 inside leg raises
2x
20 ab rollouts with roller thingy, who knows what top call these
20 back extension doggys with arm raise
20 side lift doggys
35 calf raises on step
2x (5x 20kg assisted pull ups)
4x 20kg assisted chin ups - making sure to go to full arm extension on each of these
2x
10 30kg squats
10 30kg lunges
10 5kg single leg squats
1x
10 4kg I's & T's
10 2.5kg Y's
2x
30s 2 legged bridge on gym ball
10x 2 legged bridge raises and rollouts
60s plank with one leg lifts
45s side plank with twists
2x
15 lowered back ups
45s straight back holds
10 push ups with touchdown
30 platform straight leg dips
30 side leg raises each side
30 inside leg raises
2x
20 ab rollouts with roller thingy, who knows what top call these
20 back extension doggys with arm raise
20 side lift doggys
35 calf raises on step
2x (5x 20kg assisted pull ups)
4x 20kg assisted chin ups - making sure to go to full arm extension on each of these
Thursday Jan 22, 2015 #
6 PM
Running (road) warm up/down 17:29 [2] 2.74 km (6:22 / km) +32m 6:01 / km
slept:8.5 shoes: Inov8 X-Talon 212
Jog with Gina over to the Munich hills. It was foggy in the park. That fog that sits at about 7ft above the ground. A bit cool really. Ground was freezing as well so not too wet or muddy.
Running (road) hills 24:34 [4] 5.04 km (4:52 / km) +46m 4:39 / km
shoes: Inov8 X-Talon 212
3x 1mile with hills 90s rest
Took to the Munich hills lap I invented in November. Went by feel and tried to just stay at a steady strong pace not looking at splits on the way or anything.
There were deer on the hills and it was really creepy since you could hear them in the dark bashing antlers together. Also with the fog could see basically nothing! It was really think. Felt strong the whole time though maybe went a bit fast on the second! The first hill took it out of me on the 3rd and I has a decent bit of lactic that I had to power through. Did decently though the form was not great near the end. Almost 15s faster than the reps in November. Excellent!
6:43, 6:32, 6:44
Took to the Munich hills lap I invented in November. Went by feel and tried to just stay at a steady strong pace not looking at splits on the way or anything.
There were deer on the hills and it was really creepy since you could hear them in the dark bashing antlers together. Also with the fog could see basically nothing! It was really think. Felt strong the whole time though maybe went a bit fast on the second! The first hill took it out of me on the 3rd and I has a decent bit of lactic that I had to power through. Did decently though the form was not great near the end. Almost 15s faster than the reps in November. Excellent!
6:43, 6:32, 6:44
Running (road) warm up/down 14:41 [2] 2.53 km (5:48 / km) +15m 5:38 / km
shoes: Inov8 X-Talon 212
Cool down home. Felt really fine already once I started running. Getting pretty good at this recovery business.
Wednesday Jan 21, 2015 #
6 PM
Running (off-road) 1:45:44 [2] 14.16 km (7:28 / km) +495m 6:21 / km
shoes: Inov8 X-Talon 212
Long one on 3Rock with Cillin and Roisin. Gina was there at the start too but she did a shorter run.
Was very icy and foggy which made moving with any speed very difficult. Thus it was a bit slower. We stopped for a minute up near the top and turned off our lots in the fog and you could see surprisingly well. Nice run and felt pretty good the whole way.
Was very icy and foggy which made moving with any speed very difficult. Thus it was a bit slower. We stopped for a minute up near the top and turned off our lots in the fog and you could see surprisingly well. Nice run and felt pretty good the whole way.
Tuesday Jan 20, 2015 #
7 AM
Running (road) 22:41 [2] 4.11 km (5:32 / km) +20m 5:24 / km
shoes: Asics GT 1000
Easy morning run around Smithfield and Arbor Hill area. These places seem so much nicer at the early hours of the morning than late at night.
I think I will have to retire these shoes from running as I can't even do 4k in them without the beginnings of a blister coming on. They seem fine for the gym though so I guess they can just be gym shoes.
I think I will have to retire these shoes from running as I can't even do 4k in them without the beginnings of a blister coming on. They seem fine for the gym though so I guess they can just be gym shoes.
6 PM
Running (road) warm up/down 22:35 [2] 3.83 km (5:54 / km)
ahr:116 max:147 shoes: Asics Gel 1170
Few warm up laps and then drills. Feeling unsurprisingly heavy.
Running (road) intervals 22:34 [4] 5.09 km (4:26 / km) +2m 4:25 / km
ahr:151 max:161 shoes: Asics Gel 1170
12x 400m 30s rest
Started off fine but the rest really catches up with you. Felt more and more tires and was pretty spent by the end. Was a bit rainy and got pretty slippery, I should really wear spikes or inov8s or something. Same group as I've been with and was pretty much in the middle the whole way. Times slowed down a bit near the end. First few were too fast.
1:19, 1:21, 1:20, 1:21, 1:21, 1:24, 1:23, 1:23, 1:22, 1:23, 1:25, 1:23
Started off fine but the rest really catches up with you. Felt more and more tires and was pretty spent by the end. Was a bit rainy and got pretty slippery, I should really wear spikes or inov8s or something. Same group as I've been with and was pretty much in the middle the whole way. Times slowed down a bit near the end. First few were too fast.
1:19, 1:21, 1:20, 1:21, 1:21, 1:24, 1:23, 1:23, 1:22, 1:23, 1:25, 1:23
Running (road) warm up/down 13:03 [2] 2.17 km (6:00 / km) +2m 5:59 / km
ahr:117 max:128 shoes: Asics Gel 1170
Some laps with Michael and a new guy. He is the most comfortable looking runner I have ever seen. I said he looked comfy out in the intervals and he said he was dying. Damn.
Monday Jan 19, 2015 #
Note
Didn't quite do as much distance as in the plan but not too worried. Still got 2 good long runs in. Need to make sure I get enough sleep this week and I'll be fine.
Monday - pm gym + ~8k run
Tuesday - am easy run, pm intervals
Wednesday - long run ticknock
Thursday - mile hills
Friday - am gym
Saturday - Long run in hills (Oing?) + night-o
Sunday - Donadea Oing
Monday - pm gym + ~8k run
Tuesday - am easy run, pm intervals
Wednesday - long run ticknock
Thursday - mile hills
Friday - am gym
Saturday - Long run in hills (Oing?) + night-o
Sunday - Donadea Oing
6 PM
Strength 21:19 [2]
shoes: Asics GT 1000
Missed the gym this morning due to having to repair a puncture.
Went to Crusaders gym instead of Ben Dunne as I thought it would be quieter in the evening. It really wasn't and I just did some sqautty stuff and calf raises.
1x
25 30kg squats
20 30kg lunges
2x
10 5kg single leg squats
15x 40kg lat pull downs
25 calf raises on step
Went to Crusaders gym instead of Ben Dunne as I thought it would be quieter in the evening. It really wasn't and I just did some sqautty stuff and calf raises.
1x
25 30kg squats
20 30kg lunges
2x
10 5kg single leg squats
15x 40kg lat pull downs
25 calf raises on step
7 PM
Running (road) 41:13 [2] 8.15 km (5:04 / km) +38m 4:57 / km
shoes: Asics Gel 1170
Easy run. Took my phone + music and headed towards Donore. Got there and turned around. Very cold out. Basically just an easy cruise but quite enjoyable with nice calm music actually.