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Training Log Archive: roar

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running (off-road)2 2:42:52 15.59(10:27) 25.09(6:29) 75564.8
  Running (road)2 2:03:52 15.85(7:49) 25.51(4:51) 11861.9
  Cycling1 1:30:11 26.75(3:22) 43.05(2:06) 637721.4
  Strength1 1:14:405.6
  Total6 7:31:35 58.19 93.65 7250153.6
  [1-5]6 7:03:28

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Sunday Jun 9 #

11 AM

Strength 1:14:40 intensity: (23:03 @0) + (47:58 @1) + (2:43 @2) + (56 @3)
ahr:96 max:138 shoes: Inov8 Flite 235 v3

5 min row
4x double long hops each leg
Leaning quick steps
3x13 80, 85, 87.5kg seated calf raises
3x8x 60, 70, 70kg hex bar squats # physio recommended. Easier on the back.
3x6x10s {50 kg hold hip thrusters}
3x { table top hold with 30x orange band pulses, 12x TRX pull ups} # these weren't great to pair, arms got very tired
3x {15 black band crab walks, 10 push ups}
3x 10x 21kg pallof press
3x 6x yellow band leg drives each leg
12 PM

Cycling 1:30:11 intensity: (4:26 @0) + (11:13 @1) + (53:03 @2) + (10:50 @3) + (10:39 @4) 43.05 km (2:06 / km) +6377m 1:12 / km
ahr:122 max:169 shoes: Cannondale CAAD8

Earning holidays, on-call so on the turbo. Kept it at about 2 W/KG for the first 40 then a few random bits of efforts in the 45 after, with 45 easy spin to finish. Efforts were between 1 & 5 minutes and between pretty much all out and more tempo. Did a few segments on Zwift which was fun, a few good results too really.

Saturday Jun 8 #

5 PM

Running (off-road) 1:31:12 intensity: (12 @1) + (23 @2) + (45:35 @3) + (44:13 @4) + (49 @5) 15.07 km (6:03 / km) +408m 5:20 / km
ahr:150 max:174 shoes: Inov8 Roclite '23

On-call so evening run. With Cillin from home did a fairly usual 3rock route. Legs thought they might be tired but I told them they weren't and then they were grand. The hamstring tightness still there a bit but not as bad as yesterday (probably all the stretching/mobility this morning). Beautiful evening for it, sun shining only a light breeze so extremely enjoyable. To finish did a 200/400/200/100 pyramid on the track for some "easy" pickups. Felt nice opening up the legs.

Round of pitch & putt with Cillin & Johnny then after. Good evening :)

Friday Jun 7 #

6 PM

Running (road) 58:43 intensity: (32 @2) + (15:43 @3) + (37:13 @4) + (5:15 @5) 12.99 km (4:31 / km) +74m 4:24 / km
ahr:156 max:179

5' easy, 45' moderate, 5' easy

Still can't bloody breathe. This was just on the limit where I'd only be kind of hacking a little bit but if I dipped under 4:20/K I'd start getting a chesty cough. Pace felt fine otherwise. Hamstring not super happy and blister on left little toe from new shoes. Yay. I do like this park though.

Thursday Jun 6 #

6 PM

Running (off-road) 1:11:40 intensity: (38 @0) + (1:20 @1) + (9:22 @2) + (48:22 @3) + (11:58 @4) 10.03 km (7:09 / km) +347m 6:06 / km
ahr:137 max:162 shoes: Inov8 Roclite '23

Easy 3rock. Bit tired feeling in the legs really. Nice to get out. Did some drills on the track at the end but then there was a tri club doing hill reps where I wanted to do them so I went to the other side. 5x~8s.

Wednesday Jun 5 #

7 PM

Running (road) 1:05:09 intensity: (11 @1) + (24 @2) + (30:22 @3) + (34:12 @4) 12.52 km (5:12 / km) +44m 5:07 / km
ahr:148 max:168 shoes: On Cloudrunner Wide '14

Finally feeling not wrecked, easy run with Cillin post dinner unusually. Met in Ballsbridge and went up & down the river. Very pleasant. Grand evening for it, moving as well as I have been in many weeks. Good catch up too.

Tuesday Jun 4 #

Note
(rest day)

Oh God. Flight home left Spain at 23:55, landed in Dublin at 01:50, but then there are no buses at that time so a very expensive taxi later was once again home at ~3am, except I then had to go to work this morning. Very tired so didn't feel worth doing anything.

Monday Jun 3 #

Note
(rest day)

Bus back to town from the wedding was at 3am, 40 min drive + 30 min walk later meant a pretty late bedtime. Then we had to checkout at 11 so not exactly a lot of sleep. Chill day as a result, did have some fun swimming in the sea before day 2 wedding activities.

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