Training Log Archive: ReginaIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Note
I can see a marked difference between the leg I got deep tissue massaged/needled. It's really a lot more free and there's no pain at the side compared to the other one. I think I'll get it done on the other leg too.
Note
weight:65kg
Trying to figure out a pattern in our Tuesday sessions. Our interval sessions have been thus since the 6th Sept:
+ 3x 800, 3x600, 3x300
+ 12x400 (30)
+ Pryamid
+ 6x800 (75)
+ 8x600 (200m)
+ 3x800 (90), 3x600 (75) 3x300 (60)
+ 4x400 (60), 4 x 800 (75)
+ 8x600 (200m)
+ 12x400
+ 3x800, 3x600, 3x300
+ 4x800, 4x400
+ 8x600 200m rec
I'd love a pyramid/4x800 next but upon study of these it seems like it'll be 8-6-3 booooo. bring back the pyramid!
+ 3x 800, 3x600, 3x300
+ 12x400 (30)
+ Pryamid
+ 6x800 (75)
+ 8x600 (200m)
+ 3x800 (90), 3x600 (75) 3x300 (60)
+ 4x400 (60), 4 x 800 (75)
+ 8x600 (200m)
+ 12x400
+ 3x800, 3x600, 3x300
+ 4x800, 4x400
+ 8x600 200m rec
I'd love a pyramid/4x800 next but upon study of these it seems like it'll be 8-6-3 booooo. bring back the pyramid!
Climbing 1:00:00 [1]
New shoes. really owwwww
Sunday Nov 29, 2015 #
Running warm up/down 9:40 [2] 1.6 km (6:02 / km)
shoes: Innov8 Terraclaw 250
Running race (XC) 15:37 [4] 3.2 km (4:53 / km) +15m 4:46 / km
shoes: Innov8 Terraclaw 250
First Meet and train of the season. Much less fit than this time last year but sure don't want to be peaking in December do I? Leg held up really well but I wen't out way too fast and really suffered for it. At parts I was just going so slowly but I tried to keep it going.
If I had my garmin I think I'd have raced better. Next one is on the 2nd of January. Looking forward to it now. :D
All the girls did really great and it's depressing and motivating in equal measures. These were the girls I was running with last year so it shows how far I haven't come but it's also something to aspire to in future. Just don't get injured.
If I had my garmin I think I'd have raced better. Next one is on the 2nd of January. Looking forward to it now. :D
All the girls did really great and it's depressing and motivating in equal measures. These were the girls I was running with last year so it shows how far I haven't come but it's also something to aspire to in future. Just don't get injured.
Running warm up/down 9:50 [2] 1.6 km (6:09 / km)
shoes: Innov8 Terraclaw 250
Friday Nov 27, 2015 #
Note
Feeling really shitty today. May be due to the lack of exercise for the last two days. Going to a physical therapist tonight and hopefully she will at least ease the problem somewhat
Cycling 20:00 [2]
Extra to commute
Wednesday Nov 25, 2015 #
Note
Legs not feeling super great today. Going to swap Wednesday and Thursday and do a bit of a strength session in the gym with plenty of rolling.
Note
Revised end of week training
Wednesday: Climbing vid in the pav followed by beer-o?
Thursday: long run
Friday; rest
Saturday: Hill session
Sunday: Meet and train XC
Wednesday: Climbing vid in the pav followed by beer-o?
Thursday: long run
Friday; rest
Saturday: Hill session
Sunday: Meet and train XC
Tuesday Nov 24, 2015 #
6 PM
Running warm up/down (Drills and strides) 16:25 2.43 km (6:46 / km) +1m 6:45 / km
Running intervals 20:04 4.19 km (4:47 / km) +1m 4:47 / km
why can I not just get through a session without being broken. Did 5 not even fast. Very pissed off. Gonna go pay somebody to hurt me and hopefully squeeze the weak out of me.
Running 10:12 [2] 1.61 km (6:21 / km) +3m 6:17 / km
Monday Nov 23, 2015 #
Note
Monday - Easy morning run (done), Climbing PM
Tuesday - Intervals with CRU. 6x600, 200m jog recovery
Wednesday - long run if Colm is going.
Thursday - Rest
Friday - Maybe climbing maybe swimming. Some kind of not running activity
Saturday - Hopefully mile session in the park.
Sunday -Griffeen Valley Park Oing. I've been looking forward to this one.
All dependent on how the legs feel. Need to listen to my body and not try to kill myself for no reason.
Tuesday - Intervals with CRU. 6x600, 200m jog recovery
Wednesday - long run if Colm is going.
Thursday - Rest
Friday - Maybe climbing maybe swimming. Some kind of not running activity
Saturday - Hopefully mile session in the park.
Sunday -Griffeen Valley Park Oing. I've been looking forward to this one.
All dependent on how the legs feel. Need to listen to my body and not try to kill myself for no reason.
C • 6 6s 3
Climbing 1:00:00 [1]
Anita never turned up so I was solo climbing or as I like to call it "pull something in your arm because you're climbing too much climbing". Didn't push it too far so should be alright tomorrow. Might not climb 'til next Monday though.
I'm in serious need of an all over sports massage
I'm in serious need of an all over sports massage
8 AM
Running warm up/down (Morning) 30:42 [3] 4.83 km (6:21 / km)
In to work. Awful concrete surface the whole way.
Wanted to do this really slowly but I had to be in work for 8:30 and I slept in a little bit so had to settle for quite slowly. Lots of lower leg niggles. Hopefully they were just loosening out
Wanted to do this really slowly but I had to be in work for 8:30 and I slept in a little bit so had to settle for quite slowly. Lots of lower leg niggles. Hopefully they were just loosening out
Sunday Nov 22, 2015 #
Climbing 1:00:00 [1]
Trying out the new blue circuit with Roar. Legs were tired from the oing and I didn't get any tops but lots of progresses so I might get them tomorrow. Good craic and happy I went. Was considering not going due to being pretty sleepy on the way back.
1 PM
Orienteering 1:23:17 [3] 6.43 km (12:57 / km) +283m 10:37 / km
shoes: Innov8 Terraclaw 250
Really messy orienteering. Just didn't give it the attention it deserved. May be due to a slight hangover on my part. Dropped a decent amount but was mostly walking anyway. Was nice to be out on the day. One of those all uphill courses though and my shoes were not correct. I think sheep dung has got to be the slipperiest substance known to man. Good craic though
Saturday Nov 21, 2015 #
9 AM
Running 23:08 3.48 km (6:39 / km) +45m 6:15 / km
ahr:146 max:200 shoes: Innov8 Terraclaw 250
My body is dumb. Couldn't do the session. Lower legs and knees just not getting in on the game. So disappointing.
Running 23:49 3.64 km (6:32 / km) +35m 6:14 / km
ahr:157 max:178 shoes: Innov8 Terraclaw 250
Friday Nov 20, 2015 #
Note
(rest day)
Today is my birthday but I'm postponing my birthday session to tomorrow morning and taking today as a rest day because the legs need a little more time to recover. Look at me listening to my body.
Thursday Nov 19, 2015 #
Strength 18:09 [1]
30 side leg raises
10 squats
25 crunches
8 pointed star squats each leg
2x10 leg extension bridges
20 jump lunges
10 push ups
10 tricep dips
20 eccentric calf raises
10 squats
25 crunches
8 pointed star squats each leg
2x10 leg extension bridges
20 jump lunges
10 push ups
10 tricep dips
20 eccentric calf raises
Wednesday Nov 18, 2015 #
Note
Would love to roll the auld calves/hammies at lunch. Very tight. should have brought the foam roller.
Thinking about the Mass Start race we were thinking of having maybe Massey's would be a nice place for it? Or is it too open?
Thinking about the Mass Start race we were thinking of having maybe Massey's would be a nice place for it? Or is it too open?
7 PM
Running long 1:16:50 10.35 km (7:25 / km) +368m 6:18 / km
ahr:171 max:185 shoes: Innov8 Terraclaw 250
Run in Masseys and a lap of Cruagh. Nice little run but I was very conscious of not doing any damage to my shins because they're shins and I'll be fecked if I'm getting shinsplits.
Kept the running motion up as much as possible even if it was slower than walking. Felt much stronger than when I did this 4/5 weeks ago but the lower legs suffered on the downhill.
Bit of randomisation at the end in Massey's to get it over the 10 mark. Happy times.
Kept the running motion up as much as possible even if it was slower than walking. Felt much stronger than when I did this 4/5 weeks ago but the lower legs suffered on the downhill.
Bit of randomisation at the end in Massey's to get it over the 10 mark. Happy times.
Tuesday Nov 17, 2015 #
Note
Hurt my radial arm muscle yesterday a bit so didn't want to chance cycling in which means I'm going to have to jog to and from intervals. Good longer warmup/cooldown practice I suppose
PM: Ahhhhh that wind looks scary. Happy I didn't cycle now! Intervals should be fun...
PM: Ahhhhh that wind looks scary. Happy I didn't cycle now! Intervals should be fun...
5 PM
Running warm up/down 15:53 2.03 km (7:49 / km) +4m 7:44 / km
ahr:172 max:179
Running warm up/down (Drills and Strides) 23:54 [2] 2.1 km (11:22 / km) +3m 11:17 / km
7 PM
Running intervals 20:23 [4] 3.64 km (5:36 / km) +1m 5:36 / km
Tough enough session. Shins are still on the sore side and the faster ones made it more obvious so didn't do the two finishing 200s.
Enjoyable session 2x800, 4x400. Prob should have done it with the other group but I pansied out and went with Dons. He was not happy with me sticking to my correct rests so got a bit of a rest in the middle. Ah well
Something funny happening with my garmin track. Maybe because I uploaded a GPX and then a TCX. Melded together? anyway the distances and times seem alright
Enjoyable session 2x800, 4x400. Prob should have done it with the other group but I pansied out and went with Dons. He was not happy with me sticking to my correct rests so got a bit of a rest in the middle. Ah well
Something funny happening with my garmin track. Maybe because I uploaded a GPX and then a TCX. Melded together? anyway the distances and times seem alright
C • GPX 1
Running warm up/down 15:53 [3] 2.34 km (6:47 / km) +18m 6:32 / km
Jog to the luas. Not sure I mentioned this but its effin' windy!
Watched the beginning of the France England match today and then looked up the lyrics to La Marseilles. Incredibly relevant. It's funny because often-times I look at the lyrics to these anthems and think how outdated and silly they are and wonder why they don't have more time-appropriate lyrics.
I suppose the point of it is probably that you don't need them in peace times but they really come into their own in times of adversity when the country needs to band together.
Watched the beginning of the France England match today and then looked up the lyrics to La Marseilles. Incredibly relevant. It's funny because often-times I look at the lyrics to these anthems and think how outdated and silly they are and wonder why they don't have more time-appropriate lyrics.
I suppose the point of it is probably that you don't need them in peace times but they really come into their own in times of adversity when the country needs to band together.
Monday Nov 16, 2015 #
Note
weight:65.5kg
Who would have thought TGIF would be great Monday news (to me)
Weekly plan
Mon: Lunch run with Ciara and evening climbing
Tue: Intervals
Wed: Long run
Thu: Rest
Fri: Dunno how I'll do a birthday session today and hills tomorrow...
Sat: Hill session
Sun: If I'm not working Carnawaddy. Would love to find a lift for myself and roar considering Saturday drinking
Weekly plan
Mon: Lunch run with Ciara and evening climbing
Tue: Intervals
Wed: Long run
Thu: Rest
Fri: Dunno how I'll do a birthday session today and hills tomorrow...
Sat: Hill session
Sun: If I'm not working Carnawaddy. Would love to find a lift for myself and roar considering Saturday drinking
C • TGIF 3
Climbing 1:00:00 [1]
Climbing!!!!! Had good fun trying the comp problems and my arms weren't feeling as sore this week so could push a little harder. Need to work on being less afraid on high technical balance things because I'm perfectly fine when they're a foot of the ground. I really need to commit more.
12 PM
Running 36:05 [2] 5.2 km (6:57 / km) +9m 6:53 / km
Really lovely lunchtime run. Super easy with Ciara and Lisa. Super up for it and just felt floaty and easy which was nice. We were talking about doing another run now to give us lunchtime run motivation. I'll get them oing yet!
Out through Sandymount to the seafront and then along the seafront to Merrion gates and down Merrion Road. pretty decently close to 5k too so a bit better than the boring UCD run
Out through Sandymount to the seafront and then along the seafront to Merrion gates and down Merrion Road. pretty decently close to 5k too so a bit better than the boring UCD run
Saturday Nov 14, 2015 #
3 PM
Running 36:56 [2] 5.45 km (6:47 / km) +82m 6:18 / km
shoes: Innov8 Terraclaw 250
Legs not feeling great but had a little run around the demesne. Bit of radomising. Was nice but will have to keep an eye on the ankle/shin area.
Friday Nov 13, 2015 #
Note
Going drinking wine tonight with work.
Thursday Nov 12, 2015 #
Climbing 1:00:00 [1]
Pretty much climbing by myself. Arms weren't the best but I didn't wreck them so happy enough. Was enjoying the new comp blacks :D
Wednesday Nov 11, 2015 #
Running race 52:11 [4] 10.14 km (5:09 / km)
Run in the dark 10k. The first two kilometers were just trying to get past the 1000 people that started ahead of me who shouldn't have; I was passing walkers from around 500m. Those two kms were averaging 5:20mins/k pace. Started to get into my rhythm after that and then just kept it steady. I was afraid of going off too hard in the first part and then dying.
Ciara started to pull away around km7 but I just let her go for some reason. Probs should have tried to stick on her. Turning for the finish 1.5k found myself facing straight into the wind in a sea of midgets. I'm sure about half of them didn't clear 5'2". Didn't keep the pace here I'd say and ended up being just over 52 mins in the end 1 min down on Ciara.
Happy enough with it really as I havent done anu tempos for months and very little speed work. It's nice to have a base time that I can build on now. Pretty positive experience. 2nd fastest from work.
Ciara started to pull away around km7 but I just let her go for some reason. Probs should have tried to stick on her. Turning for the finish 1.5k found myself facing straight into the wind in a sea of midgets. I'm sure about half of them didn't clear 5'2". Didn't keep the pace here I'd say and ended up being just over 52 mins in the end 1 min down on Ciara.
Happy enough with it really as I havent done anu tempos for months and very little speed work. It's nice to have a base time that I can build on now. Pretty positive experience. 2nd fastest from work.
Tuesday Nov 10, 2015 #
Note
(injured)
Arms still pretty sore from Sunday. Cycling into work wasn't a great idea. Convinced myself that I could sit up and rest but braking was actually quite sore.
This week:
Tue: Will go down to cru but will prob just do an easy run
Wed: 10k Run in the Dark
Thu: Hopefully climbing
Fri: if no climbing thursday: climbing else rest
Sat: Going home so a nice run in the Demesne
Sun: TBD
This week:
Tue: Will go down to cru but will prob just do an easy run
Wed: 10k Run in the Dark
Thu: Hopefully climbing
Fri: if no climbing thursday: climbing else rest
Sat: Going home so a nice run in the Demesne
Sun: TBD
Stretching 20:00 [0]
Sunday Nov 8, 2015 #
Orienteering 1:22:13 [3] 4.1 km (20:03 / km) +120m 17:30 / km
shoes: VJ Bold (Pink)
Was the last starter on the course... all footholds were gone. Unbelieveably muddy. Sprained my arm at 3 after the tree I was precariously standing on decided it would rather be at the bottom of the slope causing all my weight to land on my arms pretty vigourously.
Pandered around the rest of the course feeling sorry for myself but it was pretty good craic all the same.
Pandered around the rest of the course feeling sorry for myself but it was pretty good craic all the same.
Thursday Nov 5, 2015 #
Note
So excited for climbing tonight. Have a work meeting until 6 so won't be at climbing until around 7/7:30. Booooo work.
Must note every time I'm this excited for climbing I hurt myself a little so must warm up properly tonight.
Must note every time I'm this excited for climbing I hurt myself a little so must warm up properly tonight.
Running 22:02 [3] 4.0 km (5:31 / km)
Lunchtime run with Ciara. Not the best because I was actually way too warm in my thermal. struggled around while ciara was bouncing! That woman has so much energy!
Climbing 1:00:00 [1]
Roisin and Colm came climbing!!! Wooooo. Good fun. Skin is wrecked after it though.
Wednesday Nov 4, 2015 #
7 PM
Running 1:31:19 [3] 11.95 km (7:39 / km) +453m 6:26 / km
ahr:60 max:60 shoes: Innov8 Terraclaw 250
Lovely longish run up Fairycastle from some carpark somewhere... nice night but very foggy at the top so the descent from the top down the really boggy path wasn't great. Lots of MTB tracks and again I was pretty impressed with my sense of direction :D
missed about 400m so added it on there.
Dinner is a garlic bread and a pile of parmesean which I'm dipping the bread into. So nutritious.
missed about 400m so added it on there.
Dinner is a garlic bread and a pile of parmesean which I'm dipping the bread into. So nutritious.
Monday Nov 2, 2015 #
Note
Monday: climbing
Tuesday: Intervals
Wednesday: Maybe would like to do the featherbeds course we missed at the weekend
Thursday: If long run: recovery run, If orienteering: mile session
Friday: Rest
Saturday: Hill intervals
Sunday: Knocksink orienteering
Tuesday: Intervals
Wednesday: Maybe would like to do the featherbeds course we missed at the weekend
Thursday: If long run: recovery run, If orienteering: mile session
Friday: Rest
Saturday: Hill intervals
Sunday: Knocksink orienteering