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Training Log Archive: roar

In the 7 days ending Nov 8:

activity # timemileskm+mload
  Running (off-road)2 3:18:01 17.49(11:19) 28.14(7:02) 77470.7
  Strength3 1:15:513.0
  Running (road)2 1:04:02 6.97(9:11) 11.22(5:42) 4818.5
  Total6 5:37:54 24.46 39.36 82392.2
  [1-5]6 4:36:09

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Sunday Nov 8 #

10 AM

Running (off-road) 1:43:04 intensity: (1:47 @1) + (22:31 @2) + (45:15 @3) + (33:31 @4) 14.81 km (6:58 / km) +400m 6:08 / km
ahr:139 max:165 shoes: Inov8 X-Talon 230 19

Ticknock and Kilmashogue starting from Lamb Doyles.

After my physio warm up, which outstandingly helpful for my knee not feeling weird for the first 5 mins, did a pretty similar route to lsat week. Quieter on the hill at first, bit overcast and wet so fewer people out. Still t-shirt weather the whole way though. Enjoyed being able to run and not feel sore, and even ran the downhills albeit slowly. Met some people outside their 5k and stopped for a chat which was also lovely.

Saturday Nov 7 #

4 PM

Running (road) 34:54 intensity: (23 @0) + (1:35 @1) + (6:43 @2) + (23:27 @3) + (2:46 @4) 6.03 km (5:47 / km) +32m 5:38 / km
ahr:133 max:155 shoes: Asics DynaFlyte3 20

Nice easy one with a podcast. Did the new physio warm up exercises and didn't have my usual problem of knee feeling weird for the first 5 mins, felt great really and just had a nice time.

Strength 18:43 intensity: (1:29 @0) + (7:11 @1) + (9:42 @2) + (21 @3)
ahr:110 max:132

Physio exercises
deadbug
3x8 hopping with twisting both ways
Then some press ups and pull ups (got a pull up bar today) for good measure.

Friday Nov 6 #

8 AM

Note

Physio this morning. New plyo exercises to make downhill more fun! Overall very positive, no issues with any of the movements. Can start building some volume. Also more abs.

Wednesday Nov 4 #

12 PM

Strength 31:03 intensity: (29:52 @0) + (1:11 @1)
ahr:76 max:104

7 PM

Running (off-road) 1:34:57 intensity: (3:59 @0) + (20:07 @1) + (19:27 @2) + (29:46 @3) + (8:50 @4) + (12:48 @5) 13.33 km (7:07 / km) +374m 6:15 / km
ahr:132 max:183 shoes: Asics DynaFlyte3 20

Aoghus hills with Conor. Feeling really good day 3 of running. So good I absolutely smashed last weeks time on the first interval up to the junction. Just felt in control, particularly of my breathing and moving smoothly. Paid for it a little on the latter 2 Aonghus reps but still a nice 10s off those as well. A lot less windy which always helps. Thoroughly enjoyable.

6:20
6:55, 7:00

Tuesday Nov 3 #

1 PM

Running (road) 29:08 intensity: (38 @0) + (42 @1) + (8:44 @2) + (16:21 @3) + (2:43 @4) 5.18 km (5:37 / km) +16m 5:32 / km
ahr:133 max:153 shoes: Asics DynaFlyte3 20

Nice easy lunch time one. Getting out while it's sunny. Objective for this week is to run two days in a row (!), so day 1 of that complete. As usual a small bit uncomfortable at the beginninig 5 mins but then nothing.

Monday Nov 2 #

9 PM

Strength 26:05 intensity: (25:24 @0) + (41 @1)
ahr:74 max:95

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