Training Log Archive: roar

Event: Leinster League, Bull Island
 

Cycle from Portrush, while the sprint was ongoing. Headed towards the Giant's causeway with the goal of averaging 30kph for about an hour. Managed that so was happy.

Gorgeous day out today, couldn't have asked for nicer. Beautiful views the whole way too. Legs felt good after yesterday and I tried to keep the pace high. Was lucky with the wind as it more with me on the way back than the way out. Really lovely cycle and very glad I brought my bike out for the weekend.

Long cycle from Portstewart. Started out towards Coleraine. Was passed by some guy on a very very nice bike. Thought about staying with him but decided I had a long way to go. Got to Coleraine and headed to Halfords as I had to buy a mini pump. Guy there fitted it and all so that was handy. Then I headed out the coastal road, following the cycle way. Some lovely views and nice surface here.

When I got back to the A2 I accidentally stopped my watch somehow. Cycled on a bit more, then started my watch when I needed to look at the map for a minute and stopped it again when I started :( The end result I missed the bit as I went into Downhill and up past the sign that said 20% !!! That hurt.
Pressed on up towards the top of Binevenagh. Stopped at the top and took some selfies, but it wasn't actually the top so I had more work to do. Fierce steep downhill then to windyhill road. This lived up to the hill part of it's name but not too much wind today which was nice. Another tough climb but my legs were coping well.

Coming down some straights I hit some high speeds and it was after one of these there was a sharp climb that I realised I was actually pretty tired. Took on a gel and a cereal bar and I perked up again. Down through Coleraine and then tried to keep moving back to Portstewart.

All in all a fun day out. Wasn't sunny but warm enough and not raining, very little wind so no complaints.

Plan for the rest of the week:
Friday - rest, driving to Portrush
Saturday - am long cycle, pm indoor orienteering sessions
Sunday - am cycle, not sure exactly how much free time I will have

Hittin' the gym. Woo.

1x
20 50kg squats
20 50kg lunges
10 50kg squats
10x 3kg T's Y's & I's
10 single leg squats
10x 3kg T's Y's & I's

2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling
15 lowered back ups
50s straight back holds

2x
calf stretches
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys

1x
10x 30kg assisted pull ups
7x 30kg assisted chin ups
3x 40kg assisted chin ups

Another week to 10 days of no running. The bike is definitely coming up north so. The right calf is in trouble and I have some extreme tightness in there. Ended up getting insoles again. Hopefully they do something. 10 days from now is very close to the JK. If I keep up the training on the bike and the gym it should be grand.

First try of using my new speed and cadence sensors aaaaand I accidentally stopped my Garmin half way through. I had the numbers there though so it was something to be aiming towards which was good.

Put on a 30 GCN training video. It was pretty good really. They had some climb in Mallorca and it was something like the following with 10s bursts after each 4 mins except the first and the last with the numbers after the effort level. Since my HR is non existant I controlled the effort by using speed. There was some cadence variation too

4 mins - warm up (5)
4 mins - 6 - 70 rpm
4 mins - 7 - 80 rpm
4 mins - 7 - 100 rpm
5 mins - 8 - 90 rpm
4 mins - 9 - 80 rpm, 100 for last min
4 mins - 9 - 90 rpm
cool down

Calf questionable enough that I got a physio appointment, at 21:00 tonight! He works some mad hours.

Will go for a very easy run, and perhaps some cycling if there is time.

My speedometer/cadence sensor still hasn't come so I complained to Amazon and there is a new one on the way with speedy delivery. Get it on Friday hopefully. Maybe will be bringing the bike up north at the weekend. Shall have to see what happens. I'll make a plan post physio. What I know is that gym tomorrow morning is a thing.

Do people know that IOC is the SHI sprint? I might be the only one.

Chatting to ColmM at the weekend, if IOC gets a number of people from outside of Ireland running, is there a plan for what to do with the start list? On an open area like it is, having random orienteers who are well above the Irish standard could have a fairly significant impact on the results.

Easy run to the park with Gina. Again felt fine at the start and tightened up as it went on.

Did some map organising today, while having a lazy day.

Made a big commitment. Pooled Regina's and my maps into the one collection!

Jog over to the gym for the strength times.

Even bigger squats. Seemed fine. Need to sit down and make a new master plan for this strength work again.

1x
20 50kg squats
20 50kg lunges

2x
10x 3kg T's Y's & I's
10 single leg squats

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

2x
45 side leg raises each side
45 inside leg raises
15 push ups
45s air cycling
15 lowered back ups
60s straight back holds

2x
35 single calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys

1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
2x 35kg assisted chin ups
2x 40kg assisted chin ups

Easy run back from the gym, dropping in to the apartment to dump my towel and lock. Went to the park and did a lap of the little park place. Nice day. Wore compression socks. Right calf is still not right will have to visit the physio again.