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Training Log Archive: roar

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running (off-road)2 2:29:48 14.72(10:10) 23.69(6:19) 74058.8
  Strength2 2:23:318.9
  Running (road)2 2:19:31 15.25(9:09) 24.55(5:41) 6938.9
  Cycling2 2:07:36 29.17(4:22) 46.95(2:43) 25120.0
  Total8 9:20:26 59.15 95.19 1060126.6
  [1-5]8 7:59:02

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Sunday Jun 16 #

12 PM

Strength 1:13:23 intensity: (57:32 @0) + (12:40 @1) + (3:11 @2)
ahr:84 max:121

5 min row
3x 6x yellow band leg drives each leg
3x4x75cm drop box jumps
3x6x10s {50 kg hold hip thrusters}
3x13 80kg seated calf raises
3x8x60kg hex bar squats. # these felt easier today
3x { 10x 21kg pallof press, 4x pull up negatives}
3x {20x table top lower with 30x orange band hold, 15x black band crab walks}
3x { 10xpush ups, 1 min bosu ball balance each leg}
5 PM

Running (off-road) 1:05:52 intensity: (10 @0) + (4 @1) + (3:53 @2) + (41:39 @3) + (20:06 @4) 10.34 km (6:22 / km) +341m 5:28 / km
ahr:143 max:169

Saturday Jun 15 #

1 PM

Running (off-road) 1:23:56 intensity: (4 @1) + (4:14 @2) + (51:07 @3) + (28:09 @4) + (22 @5) 13.36 km (6:17 / km) +399m 5:28 / km
ahr:144 max:183 shoes: On Cloudrunner Wide '14

Was feeling a lot better yesterday, but decided to skip the session and take another day. Small bit stuffy in the nose today so seems we just have a light head cold. Conor was up and after a lazy morning and some coding went for a 3rock visit. Took one of the anti-histamines and even though my nose was bunged up a bit I was able to breathe which was quite nice. Kinda hungry though.

Thursday Jun 13 #

Note
(sick)

Well that's annoying

Wednesday Jun 12 #

7 AM

Cycling 28:34 intensity: (8:46 @0) + (13:45 @1) + (3:57 @2) + (2:06 @3) 10.24 km (2:47 / km) +15m 2:46 / km
ahr:100 max:141

6 PM

Cycling 1:39:02 intensity: (13:04 @0) + (25:05 @1) + (38:28 @2) + (21:37 @3) + (48 @4) 36.71 km (2:42 / km) +236m 2:37 / km
ahr:113 max:154

Tuesday Jun 11 #

11 AM

Running (road) 1:03:50 intensity: (55 @0) + (5:46 @1) + (20:16 @2) + (21:33 @3) + (15:20 @4) 10.62 km (6:01 / km)
ahr:132 max:162 shoes: Saucony Kinvara 14 - 2024 - BG

Tempos on Treadmill (@1.5%) s a test
20' warm up, drills & strides
8' @4:30/K (2'), 2x4' @4:20/K, (1.5'), 8'@4:20/k (though I ramped it up towards the end for the last minute at 4:00/K

As the cycling indoors hadn't been problematic with breathing, I reckoned I'd see if that held true for running indoors. Eased into it for the warm up, slowly increasing the pace. Then did some drills in the area beside the treadmills which worked out pretty well. Nice doing drills on the bouncy gym floor. Then some attempt at strides on the treadmill which were annoying because you had to hold the switch to get the speed to increase.

Then started the first tempo, fairly controlled at 4:30/K, felt cruisy once into the rhythm. Dropped the rest pace to 5:45/K, and then increased it for the 2x4mins as felt like I could. Working but comfy. Then last 8 mins stayed at the 4:20/K until 5 mins in, then increased slowly up to 4:00/K at 7 mins, which felt good.

No breathing problems at all. Which is very insightful. Had kinda been wondering if it was all in my head and that was just what running felt like, but good to know it's not. Very possibly hayfever, should have listened to Gina earlier.

Distance is from my watch, but very close to what treadmill said.

Running (road) 19:47 intensity: (1 @1) + (1:42 @2) + (18:04 @3) 3.88 km (5:06 / km) +8m 5:02 / km
ahr:132 max:142 shoes: Saucony Kinvara 14 - 2024 - BG

Cool down outside because I could and as good as breathing is, treadmill is still very boring and it's not so bad running slow. Stride felt really weird for the first few minutes, and then nose started running as usual. Nice and sunny but nice breeze to cool off an de-sweat slightly
7 PM

Strength 1:10:08 intensity: (51 @0) + (1:08:26 @1) + (40 @2) + (11 @3)
ahr:91 max:131 shoes: Inov8 Flite 235 v3

5 min row
3x 6x yellow band leg drives each leg
3x4x75cm drop box jumps
3x6x10s {50 kg hold hip thrusters}
3x13 80kg seated calf raises # did these at a better height so I wasn't getting a rest at the bottom of every rep which makes it harder
3x8x60kg hex bar squats
3x { 10x 21kg pallof press, 15x black band crab walks}
3x { 20x table top lower with 30x orange band hold, 1 min body ball balance each leg}
2x {10x push ups, 4x pull ups negatives} # again, why did I leave these until the end together?
3x {15 black band crab walks, 10 push ups}

Monday Jun 10 #

5 PM

Running (road) 55:54 intensity: (6 @0) + (3:22 @1) + (32:35 @2) + (19:43 @3) + (8 @4) 10.04 km (5:34 / km) +60m 5:24 / km
ahr:125 max:149 shoes: On Cloudrunner Wide '14

Small bit of gym DOMs, but not noticeable when running. This felt easy and was just cruising happily. Did notice the hill towards the end a little bit generally just felt quite snappy. Strides at the end then felt very good too! Maybe it's because I'm officially a master now!

Did think that I didn't have any problems with breathing or phlegm on the turbo and thought I should see if it's an indoor/outdoor thing so I'll try the treadmill tomorrow.

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