Training Log Archive: roarIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
Event: Leinster League, Oughaval
Orienteering 56:25 [3] *** 6.5 km (8:41 / km) +250m 7:17 / km
spiked:3/22c shoes: Inov8 X-Talon 212
LL9 Oughaval (aka Stradbally) Blue.
Hit up the Blue course on my recovery. Almost pulled off a superman except I took it very easy on 19 where I slowed down a lot since I twinged my calf a little. That and the run in where I took it easy. Makes the analysis a bit difficult, but I'll try anyway. Also my Garmin died which doesn't help matters.
Used the AP race evaluation form for this. Mostly clean and tidy, partially due to not killing it. Splits were decent compared to people on Brown except for 15.
Hit up the Blue course on my recovery. Almost pulled off a superman except I took it very easy on 19 where I slowed down a lot since I twinged my calf a little. That and the run in where I took it easy. Makes the analysis a bit difficult, but I'll try anyway. Also my Garmin died which doesn't help matters.
Used the AP race evaluation form for this. Mostly clean and tidy, partially due to not killing it. Splits were decent compared to people on Brown except for 15.
Saturday Mar 7, 2015 #
Event: IMRA Maulin Winter
12 PM
Running (road) 38:18 6.03 km (6:21 / km) +89m 5:55 / km
ahr:127 max:155 shoes: Inov8 X-Talon 212
Easy run in Castlecomer demesne with Gina. Calf seems fine as far as I can tell.
Stretching/Rehab 9:43 [0]
Friday Mar 6, 2015 #
Strength 1:03:13 [2]
slept:7.0 shoes: Asics GT 1000
Upped the squat weights a bit back again. Managed them fine. Body seems to be in good nick in general. Looking forward to some more running over the weekend. Had a tough time getting out of bed, have been tired of late but woke up once I started moving.
2x
10 25kg squats
10 25kg lunges
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
15 push ups
2x
55s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
2x
30 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
2x
10 25kg squats
10 25kg lunges
10 single leg squats
10x 3kg T's Y's & I's
2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts
15 push ups
2x
55s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
2x
30 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
Thursday Mar 5, 2015 #
7 PM
Running (road) 20:45 3.51 km (5:55 / km) +26m 5:42 / km
ahr:124 max:137 shoes: Inov8 Road-X 255
Super easy first run back. Went to the first roundabout in the park and back.
HR monitor seems to be back in business. Garmin problems continue though, I lost satellites for no apparent reason as I went past the criminal courts.
HR monitor seems to be back in business. Garmin problems continue though, I lost satellites for no apparent reason as I went past the criminal courts.
Wednesday Mar 4, 2015 #
Stretching/Rehab 1:00:00 [0]
Massage with the physio. Injured box is now officially unticked. Will get to try out some running tomorrow or Friday. Woo! Should take it a little handy coming back so I'll play it by ear.
4 PM
Cycling 1:20:40 34.43 km (2:21 / km) +291m 2:15 / km
ahr:164 max:164
Cycled to the park where I was meant to meet Brian at 16:40 but he had overslept (shift work eh) so up to his end, met him and then did some loops. I got a puncture right at the start so wasted a bit of daylight fixing that. Fun though and not too windy today which was nice. Wore my shorts and legs weren't too cold.
Tuesday Mar 3, 2015 #
8 AM
Strength 36:14 [2]
shoes: Asics GT 1000
My membership lapsed so I wasted a lot of time getting that renewed and only had time for one set. I added an extra minute for the more calf raises in the evening. Heavy today.
1x
10 20kg squats
15 20kg lunges
10 single leg squats
10x 3kg T's Y's & I's
30s 2 legged bridge on gym ball
30s 1 legged bridge on gym ball, (5 each leg and switch)
70s plank with one leg lifts
45s side plank with twists + 5 legs lifts
15 push ups
45s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
5x 30kg assisted pull ups
2x30 single calf raises
1x
10 20kg squats
15 20kg lunges
10 single leg squats
10x 3kg T's Y's & I's
30s 2 legged bridge on gym ball
30s 1 legged bridge on gym ball, (5 each leg and switch)
70s plank with one leg lifts
45s side plank with twists + 5 legs lifts
15 push ups
45s air cycling
45 side leg raises each side
45 inside leg raises
15 lowered back ups
60s straight back holds
30 back extension doggys with arm raise
30 side lift doggys
10x 30kg assisted chin ups
5x 30kg assisted pull ups
2x30 single calf raises
5 PM
Cycling 57:49 [3] 23.38 km (2:28 / km)
shoes: Basso
Garmin is having a very bad time at the moment. It just started vibrating like crazy yesterday and I can't download it now.
Did 10x cycling intervals up the Kyber. Mostly in the range 1:45-1:51. Pretty fun, even if it was Baltic out and windy.
The first too were too hard and I had to tone it back a bit but I then held the consistency pretty well.
Did 10x cycling intervals up the Kyber. Mostly in the range 1:45-1:51. Pretty fun, even if it was Baltic out and windy.
The first too were too hard and I had to tone it back a bit but I then held the consistency pretty well.
Monday Mar 2, 2015 #
Note
Updated the CNOC DOMA. All of the maps now appear on omaps.worldofo.com. This means I can easily look at any of my maps in 3drerun without having to upload them twice. Excellent.
Plan for the week. Jump back on the bandwagon. Get on the calf raises and stretching.:
Monday: cycling, climbing?
Tuesday: am gym, pm cycling intervals, probably kyber hills
Wednesday: am massage, pm cycling with Brian
Thursday: am gym, pm cycling maybe with Brian
Friday: Easy run
Saturday: probably not the IMRA race. Might go to it and help. Then down to Gina's for the wknd.
Sunday: orienteering in Stradbally.
Plan for the week. Jump back on the bandwagon. Get on the calf raises and stretching.:
Monday: cycling, climbing?
Tuesday: am gym, pm cycling intervals, probably kyber hills
Wednesday: am massage, pm cycling with Brian
Thursday: am gym, pm cycling maybe with Brian
Friday: Easy run
Saturday: probably not the IMRA race. Might go to it and help. Then down to Gina's for the wknd.
Sunday: orienteering in Stradbally.
Strength 2:00 [1]
120 calf raises each leg in two goes of 2x30 during the day.
7 PM
Cycling 36:00 [2]
shoes: Basso
On the turbo. Watched S01E01 of Marco Polo. Apparently the last Vikings I watched was the last of the season. Just spun out the legs really. I think I will get a cadence sensor for the bike.