Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 19:

activity # timemileskm+mload
  Running (road)4 2:55:08 18.76(9:20) 30.2(5:48) 28151.5
  Cycling3 2:09:44 26.49(4:54) 42.63(3:03) 42721.3
  Strength1 1:10:291.0
  Running (off-road)1 55:40 5.55(10:02) 8.93(6:14) 31119.5
  Total9 7:11:01 50.8 81.76 101993.2
  [1-5]9 5:59:49

«»
2:09
0:00
» now
MoTuWeThFrSaSu

Sunday May 19 #

8 AM

Running (road) 33:50 intensity: (11 @1) + (6:38 @2) + (26:56 @3) + (5 @4) 5.43 km (6:14 / km) +96m 5:43 / km
ahr:133 max:149 shoes: On Cloudrunner Wide '14

Early morning Fernhill. Lots to get done today, travelling to Switzerland, house cleaning and giving back dehumidifiers etc so got out early for a little shakeout and wakeup. Fernhill in very good form in the Sunday sunshine. Me too.

Saturday May 18 #

4 PM

Running (off-road) 55:40 intensity: (15 @0) + (14 @1) + (8:59 @2) + (33:35 @3) + (12:37 @4) 8.93 km (6:14 / km) +311m 5:19 / km
ahr:139 max:161 shoes: Inov8 X-Talon '21

Easy up the 3rock after dropping Gina to the airport bus. Great afternoon. Stayed on the lower bit and had a grand old time. Leg showing no issues and lungs still improving, maybe 98% now. Thought about the Blue Light but huge queue and no seats didn't seem so fun by myself.

Friday May 17 #

7 AM

Running (road) 1:02:25 intensity: (12 @0) + (1:28 @1) + (16:54 @2) + (39:39 @3) + (4:12 @4) 11.44 km (5:27 / km) +18m 5:25 / km
ahr:133 max:154 shoes: On Cloudrunner Wide '14

Downhill to work. Small bit tight in the hamstrings from gym yesterday but no issues. Went Dundrum this time for in theory slightly longer on the river. Also used the luas bridge to avoid lights and was generally have a great time. Did go through a little park I've seen on the map several times, turns out it's tiny and doesn't go anywhere. 4 strides in Herbert Park then too. Just easing into them. Breathing is so much better. Few more days off antibiotics still.

Haven't run with a bag in a while and even though it was my small running vest shoulders a bit tight after.

Thursday May 16 #

8 AM

Strength 1:10:29 intensity: (1:00:49 @0) + (9:40 @1)
ahr:81 max:102 shoes: Inov8 Flite 235 v3

5 min row
2x (4x 75cm drop down box jumps) # after some warm up jumps, and then a spinng class started to I had to leave
3x13 75, 80, 80kg seated calf raises
3x6x20kg each leg reverse bar lunges # quad stretching for hip flexor rehab
3x6x10s {50 kg hold hip thrusters}
3x8x60kg hex bar squats # physio recommended. Easier on the back.
3x {10x 20kg pallof press, 4x pull up negatives}. # 20 felt way harder than 18. Managed 2 actual pull ups at the start of 2 sets
2x {15 black band crab walks, 6x yellow band leg drives each leg, 20x air bicycles} # got tight for time with a haircut scheduled

Wednesday May 15 #

7 AM

Cycling 29:57 intensity: (3:50 @0) + (15:58 @1) + (10:09 @2) 10.23 km (2:56 / km) +16m 2:54 / km
ahr:105 max:126 shoes: Cannondale CAAD8

To work, nice an early because doing an escape room this morning.
12 PM

Cycling 32:48 intensity: (2:27 @0) + (13:10 @1) + (15:56 @2) + (1:15 @3) 9.94 km (3:18 / km) +102m 3:08 / km
ahr:110 max:140 shoes: Cannondale CAAD8

Home again, after breakfast and escape room immediately left because Gina lost her keys. Very good morning of work. Would have been nice to get lunch in there too!
7 PM

Cycling 1:06:59 intensity: (3:28 @0) + (19:24 @1) + (24:13 @2) + (19:54 @3) 22.45 km (2:59 / km) +310m 2:47 / km
ahr:117 max:144 shoes: Cannondale CAAD8

Third cycle of the day! Was the original plan to do an evening one and had started to set it up so went ahead with Graeme and did a nice Pine Forest/Glencullen loop. Lovely evening for it, good chats and lungs feeling quite good tbh.

Tuesday May 14 #

Note

Results from chest x-ray and bloods came back, looks like I have a lingering chest infection so I'm on antibiotics for a week. That's an interesting finding because that's exactly what it feels like when I'm running even though day to day I feel ok, except it has been taking ~a day to feel like my breathing has recovered post intervals. We'll see if this helps anyway.
7 PM

Running (road) 46:34 intensity: (11 @0) + (17 @1) + (11:04 @2) + (33:23 @3) + (1:39 @4) 7.22 km (6:27 / km) +117m 5:58 / km
ahr:133 max:153 shoes: On Cloudrunner Wide '14

Weird timing situations today, ran from the luas to home, dropped the bag and then a bit around Fernhill. Went up the the higher open part which really has a small window of usability, in terms of being dry but the ferns haven't grown up yet. Legs good, but chesty feeling.

Monday May 13 #

6 PM

Running (road) 32:19 intensity: (10 @1) + (3:55 @2) + (23:06 @3) + (5:08 @4) 6.11 km (5:17 / km) +50m 5:05 / km
ahr:136 max:157 shoes: On Cloudrunner Wide '14

Post physio, another bit of a massage and moved on to some exercises. Ease back to running this week. Run was good, quad DOMS helped by physio massage so happy out. Just easy and not too long to ensure I'm not making anything worse and it seemed good.

« Earlier | Later »