Training Log Archive: roarIn the 7 days ending Jun 5, 2016:
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Sunday Jun 5, 2016 #
12 PM
O-training 1:51:44 [1] 6.6 km (16:55 / km) +222m 14:29 / km
shoes: Inov8 Oroc 2016
Putting out control for L3D day 3
Saturday Jun 4, 2016 #
9 AM
Running (road) 20:55 3.67 km (5:42 / km) +29m 5:29 / km
ahr:132 max:153 (injured) shoes: Inov8 Road-X 255
Little easy pre breakfast run to see how the ankle is. It seems good. Both knees felt weird to start but loosed up. The whole running thing felt weird really for the first 5 minutes. Just went to the little park in the park and did like a 1/2 lap. Lovely morning for it.
Strength 9:34
ahr:122 max:141
2x 30 calf raises
2x 1 min wall squats
2x 1 min eyes closed one leg pillow stands
2x 1 min wall squats
2x 1 min eyes closed one leg pillow stands
10 AM
Stretching/Rehab 10:00 [0]
+eating
12 PM
Cycling 2:23:11 49.83 km (2:52 / km) +1056m 2:36 / km
ahr:142 max:172 shoes: Cannondale CAAD8
Longish one with hills. Started by heading up to the masts at Fairy Castle. Went back to the barrier and then up to the masts again. Tough stuff and very sweaty. There is a sign on the road that says "danger of ice falling from masts". I would have loved some ice. Then I went up Glendoo, of course back down past Marlay park first. Didn't kill it up the climb just nice and steady. Legs were tired by the top when some lad flew past me. From the straight back home. Got up some serious speed past Hellfire and had to wait for forever at the rounadbout because of some roadworks. Legs were tired for the last bit but a lovely day out.
Friday Jun 3, 2016 #
Strength 5:00 [1]
1:30 one leg pillow stand
40s eyes closed one leg pillow stand
2x 30 calf raises
40s eyes closed one leg pillow stand
2x 30 calf raises
8 AM
Stretching/Rehab 20:00 [0]
+ foam rolling, but only the left quad.
3 PM
Note
Plan to next friday so that I don't go mad over the weekend:
Friday - 1 hour cycle. Out to Dun Laoghaire and back
Saturday - trial easy run on flat ground + cycle up some hills ~ 2 hours
Sunday - probably will put out controls for L3D, walking
Monday - Helping out at L3D day 3 otherwise rest I imagine
Tuesday - O training in Sweden. A bit of higher tempo in places is called for here
Wednesday - easier o-training. I think i have to pick up Conor from the airport at late o'clock but he hasn't confirmed
Thursday - Have to drive people to the Sprint race. Short jog otherwise
Friday - WOC middle selection
Friday - 1 hour cycle. Out to Dun Laoghaire and back
Saturday - trial easy run on flat ground + cycle up some hills ~ 2 hours
Sunday - probably will put out controls for L3D, walking
Monday - Helping out at L3D day 3 otherwise rest I imagine
Tuesday - O training in Sweden. A bit of higher tempo in places is called for here
Wednesday - easier o-training. I think i have to pick up Conor from the airport at late o'clock but he hasn't confirmed
Thursday - Have to drive people to the Sprint race. Short jog otherwise
Friday - WOC middle selection
5 PM
Cycling (road) 1:05:22 26.62 km (2:27 / km) +162m 2:23 / km
ahr:132 max:170 shoes: Cannondale CAAD8
Thursday Jun 2, 2016 #
Cycling 1:58:00 [2] 42.73 km (2:46 / km) +382m 2:39 / km
(injured) shoes: Cannondale CAAD8
Route
Another lovely evening and some more cycling. Out to Howth and back via the N1 and the coast road. My Garmin died after about 1 minute and the first fire engine. Considered going back for my watch but didn't bother. The coast cycle path is just the best. Such a pleasant time, with a little headwind. Then there is the most horrid bit of road with road works and absymal surface. Thankfully the road works are to make more cycle path! Got a puncture just at the end of this because I stupidly cycled over a huge rock. Time includes the repair time. Was offered help by a lot of people but had my spare tube. This did provide an opportunity for me to pass out some more people on the next lovely cycle path.
Then came the hard bit of the Howth hill. Went up the less steep way first and then when I got to Howth turned around and went back the same way. It is steep, then back the same way. Very pleasant with the light tailwind.
Very enjoyable.
Another lovely evening and some more cycling. Out to Howth and back via the N1 and the coast road. My Garmin died after about 1 minute and the first fire engine. Considered going back for my watch but didn't bother. The coast cycle path is just the best. Such a pleasant time, with a little headwind. Then there is the most horrid bit of road with road works and absymal surface. Thankfully the road works are to make more cycle path! Got a puncture just at the end of this because I stupidly cycled over a huge rock. Time includes the repair time. Was offered help by a lot of people but had my spare tube. This did provide an opportunity for me to pass out some more people on the next lovely cycle path.
Then came the hard bit of the Howth hill. Went up the less steep way first and then when I got to Howth turned around and went back the same way. It is steep, then back the same way. Very pleasant with the light tailwind.
Very enjoyable.
8 AM
Strength 2:00 [1]
slept:8.0 (injured)
If yesterday was the bare minimum, what was this? Feeling super tired so getting out of bed early enough is a challenge.
one leg stands on a pillow, 1 min each leg
one leg stands on a pillow, 1 min each leg
10 PM
Stretching/Rehab 20:00 [0]
+ foam rolling
Strength 5:00 [1]
1:15 one leg pillow stands
2x 30 calf raises. Still can't do the lowers
2x 30 calf raises. Still can't do the lowers
Wednesday Jun 1, 2016 #
8 AM
Stretching/Rehab 10:00 [0]
(injured)
Morning stretching. No foam rolling, I'll do that tonight.
Strength 8:00 [1]
The bare minimum. Get into the habit again.
2x 20 Calf raises - not on the step that was too much for the ankle
1 min, 30 s wall squats
1 min ankle stands - each leg
2x 20 Calf raises - not on the step that was too much for the ankle
1 min, 30 s wall squats
1 min ankle stands - each leg
10 AM
Note
(injured)
Bit the bullet, took over SI for Monday so if anyone wants an entry to the Leinster 3 Day you can have mine. Ugh but it is more sensible in the long run.
6 PM
Cycling 59:19 21.52 km (2:45 / km) +167m 2:39 / km
ahr:117 max:160 (injured) shoes: Cannondale CAAD8
Easy cycle in the park with Gina. Weather was just too nice. Had to get out for a bit. Taking it handy mostly though tried a bit on the hills. There was an amazing amount of wind on a few bits considering there was none going in the same direction on others. Stopped to look at the duathlon for a bit. Someone had racked up a Dublin Bike. That wouldn't be too fun on the Kyber. Park was super busy with Bloom starting tomorrow and the nice weather so I won't go there again this week.
10 PM
Stretching/Rehab 38:51 [0]
Tuesday May 31, 2016 #
8 AM
Note
slept:6.0 (injured)
Went to the Doctor yesterday. She recommended and MRI for me knee. Will try and expedite that.
Ankle is definitely improving rapidly but I don't think it's ready to train on yet.
Ankle is definitely improving rapidly but I don't think it's ready to train on yet.
9 PM
Stretching/Rehab (Physio) 30:00 [0]
(injured)
Physio. Had some mobility tests on the ankle and it seems to be recovering well. Recommendation was o not run this weekend though.
Then a lot of work on the left quad because of the knee. Need to keep it loose. She reckoned the cartilage got a bit "roughed up" by falling on it in march and that an MRI is still a good plan.
Then a lot of work on the left quad because of the knee. Need to keep it loose. She reckoned the cartilage got a bit "roughed up" by falling on it in march and that an MRI is still a good plan.
Monday May 30, 2016 #
12 PM
Note
(injured)
Put on a race kg or two. Happy enough with EOC overall and a lot of backlogging to be done.
Plan. It's a good one this week!
Ankle is sore but it is a lot better than it was yesterday morning. Cycling to work seemed very fine so I should be able to do that. I will stay off it as much as possible today and then look at cycling tomorrow. In reality the pain and stiffness in my knee that seems to appear after running is more worrying, though it isn't affecting me at the moment. In fact it is less sore while running then when not. Mostly it means I can't do one legged squats which isn't too much of an inconvenience.
Monday - ?
Tuesday - ? perhaps cycle to Donadea
Wednesday - ? very unlikely to be a hill run
Thursday - ?
Friday - ?
Saturday - ? I hope L3D day 1 - tape that ankle
Sunday - ? L3D day 2 - more tape
Plan. It's a good one this week!
Ankle is sore but it is a lot better than it was yesterday morning. Cycling to work seemed very fine so I should be able to do that. I will stay off it as much as possible today and then look at cycling tomorrow. In reality the pain and stiffness in my knee that seems to appear after running is more worrying, though it isn't affecting me at the moment. In fact it is less sore while running then when not. Mostly it means I can't do one legged squats which isn't too much of an inconvenience.
Monday - ?
Tuesday - ? perhaps cycle to Donadea
Wednesday - ? very unlikely to be a hill run
Thursday - ?
Friday - ?
Saturday - ? I hope L3D day 1 - tape that ankle
Sunday - ? L3D day 2 - more tape