Training Log Archive: ReginaIn the 30 days ending Sep 30, 2019:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||
Monday Sep 30, 2019 #
Note
(rest day)
Try to reduce hills this week after Sunday. Long run should be somewhere flatter. Still need to monitor the foot though it was fine for the run Sunday. Really need a hrm at he moment. The one on the watch just isn't cutting the mustard.
Sunday - AeT run (Done)
Monday - rest
Tuesday - Intervals
Wednesday -rest/BBA
Thursday - Easy long run (90)
Friday - rest
Saturday - Parkrun (Tempo)
Sunday - AeT run (Done)
Monday - rest
Tuesday - Intervals
Wednesday -rest/BBA
Thursday - Easy long run (90)
Friday - rest
Saturday - Parkrun (Tempo)
Sunday Sep 29, 2019 #
12 PM
Running 1:21:05 9.02 km (8:59 / km) +411m 7:19 / km
ahr:159 max:186 shoes: Asics DS trainers UK7
Lovely run in Glendo. Went anticlockwise while Ruth and Don headed up the Spink. Kept the going at around 157bpm (or at least what it usually feels like as my watch was going mad again). Maybe got a bit higher going up the zig-zags but that wasn't too long.
Lots of people up on the boardwalk especially. Met don coming down near the top and got a high 5 to the amusement of several onlookers. Took the down very easy. The boards were kind of slippy and I was trying to land on my heels so as not to impact on my forefoot where it's sore.
All in all lovely run. Definitely no regression in the foot so that's good.
Lots of people up on the boardwalk especially. Met don coming down near the top and got a high 5 to the amusement of several onlookers. Took the down very easy. The boards were kind of slippy and I was trying to land on my heels so as not to impact on my forefoot where it's sore.
All in all lovely run. Definitely no regression in the foot so that's good.
Saturday Sep 28, 2019 #
Climbing 1:00:00 [1]
Good little session in the wall. Trying a few problems outside the comfort zone. Legs felt a little tight but mostly fine really. felt strong in the shoulders if a bit domsy.
2 PM
Running 1:09:30 9.07 km (7:40 / km) +349m 6:26 / km
ahr:166 max:191
Nice run up Massey's and Cruagh. Ran the uphill by myself, then was "running" down the boardwalk when I met Roar and Shea coming back up. Shea had fallen and hadn't noticed his watch came off. Went back with them to look for it and found it. Then decided to run back the way we came because the boardwalk was absolutely rubbish running.
Hit my foot on a rock on the way up and it hurts a bit now. Will have to monitor this. I've been doing a bit too much monitoring this week to be honest.
On the plus side finished this 4 week section and achieved what I wanted in my training for it. reset back to an easy week now but its 35-40-45-50 instead of 30-35-40-45 for the next block.
I love running downhill :)
Hit my foot on a rock on the way up and it hurts a bit now. Will have to monitor this. I've been doing a bit too much monitoring this week to be honest.
On the plus side finished this 4 week section and achieved what I wanted in my training for it. reset back to an easy week now but its 35-40-45-50 instead of 30-35-40-45 for the next block.
I love running downhill :)
Wednesday Sep 25, 2019 #
Note
5x1k@4:45 with 90s rest
Climbing 1:00:00 [3]
Tuesday Sep 24, 2019 #
4 PM
Running 1:22:41 9.09 km (9:06 / km) +371m 7:33 / km
ahr:157 max:193
Lovely run up Paddock Hill and onto the nose of Scarr. Bit longer than I had planned due to not finding the track up but had a nice little battle with some ferns. That descent is so beautiful especially from Paddock hill to the fence. Soft and steep.
Heart rate monitor was acting up. First very low going up the ferns and then very high on the descent.
I love downhills.
Heart rate monitor was acting up. First very low going up the ferns and then very high on the descent.
I love downhills.
Monday Sep 23, 2019 #
Note
Good start to the week!
Sun: Mournes day 2 (done)
Mon: rest
Tue: easy run
Wed: Intervals
Thu: climbing?
Fri: medium run
Sat: easy 5?
Sun: Mournes day 2 (done)
Mon: rest
Tue: easy run
Wed: Intervals
Thu: climbing?
Fri: medium run
Sat: easy 5?
Sunday Sep 22, 2019 #
8 AM
Running 5:00:12 20.99 km (14:18 / km) +832m 11:56 / km
ahr:127 max:186
After a mostly good nights sleep if a bit intermittent we unfortunately started just as it started lashing down. I was a little disorganised and didn't have my roamer out but thankfully all the control sites were fairly distinct. Unfortunately My pen was having a very terrible time drawing in the controls but we managed to get everything visible and headed on. In hindsight I should have just checked where 1 was and found some shelter on the route to mark in the rest.
The plan for today was to stick to paths in so far as we could so mostly took the path though for some we didn't really have a choice so tried to just minimise terrain. We went even better today. Gosia was really good for telling me to trust my nav and that was really helpful. Had some killer compass bearings.
Unfortunately no 6 had fully rubbed off our map which we didn't notice until 7. It wasn't that far so I ran back for it but it spoiled what was otherwise a really steady day. It was quite nice running back though! Ended up being 16 minutes from where I noticed to when I got back to that point. We picked up the pace near the end and passed a few people out that we had previously been ahead of.
Altogether a fantastic weekend. So thankful to Gosia for doing it with me :)
The plan for today was to stick to paths in so far as we could so mostly took the path though for some we didn't really have a choice so tried to just minimise terrain. We went even better today. Gosia was really good for telling me to trust my nav and that was really helpful. Had some killer compass bearings.
Unfortunately no 6 had fully rubbed off our map which we didn't notice until 7. It wasn't that far so I ran back for it but it spoiled what was otherwise a really steady day. It was quite nice running back though! Ended up being 16 minutes from where I noticed to when I got back to that point. We picked up the pace near the end and passed a few people out that we had previously been ahead of.
Altogether a fantastic weekend. So thankful to Gosia for doing it with me :)
Saturday Sep 21, 2019 #
10 AM
Running 6:18:52 20.28 km (18:41 / km) +1310m 14:07 / km
ahr:132 max:194
Mourne Mountain Marathon Day 1.
Bit of a last minute (two weeks?) decision to do the Mournes this year with Gosia whom I'd never met before but from all accounts was a stellar human being.
So happy we did it too. Gosia was great, she kept it going all day and was really good fun to chat to. What a day we got for it too. Not too hot but the sun was shining for most of the day.
Maybe not the intensity I had been expecting but the trade off was that I was just buzzing all day getting to be in the lovely hills.
Re navgation: I was ok except that I marked in number 3 in the wrong place so lost around 6 minutes on that. I made a bad route choice for number 4 which was more terrain based than I expected which wasn't the right option as Gosia hasn't that much experience in terrain. Otherwise I think we took the right routes and we got in in good time.
I love the hills :)
Bit of a last minute (two weeks?) decision to do the Mournes this year with Gosia whom I'd never met before but from all accounts was a stellar human being.
So happy we did it too. Gosia was great, she kept it going all day and was really good fun to chat to. What a day we got for it too. Not too hot but the sun was shining for most of the day.
Maybe not the intensity I had been expecting but the trade off was that I was just buzzing all day getting to be in the lovely hills.
Re navgation: I was ok except that I marked in number 3 in the wrong place so lost around 6 minutes on that. I made a bad route choice for number 4 which was more terrain based than I expected which wasn't the right option as Gosia hasn't that much experience in terrain. Otherwise I think we took the right routes and we got in in good time.
I love the hills :)
Friday Sep 20, 2019 #
8 AM
Running 24:48 3.53 km (7:01 / km) +56m 6:30 / km
ahr:158 max:181
Wednesday Sep 18, 2019 #
3 PM
Running 1:00:01 6.68 km (8:59 / km) +374m 7:01 / km
ahr:157 max:185
Lovely run up church with roar and routhe. Kept the he reasonable: under 160 on the fire road under 170 up the steep bit but then roar challenged me to a race up the top so that spiked it a bit.
Legs feeling good.
Legs feeling good.
Monday Sep 16, 2019 #
5 PM
Running 27:30 4.37 km (6:18 / km) +7m 6:15 / km
ahr:154 max:179 shoes: Asics DS trainers UK7
Lovely little zone 2 run with Roar, just trying to get some base miles in.
Sunday Sep 15, 2019 #
11 AM
Running 2:19:12 14.22 km (9:47 / km) +785m 7:40 / km
ahr:152 max:203
Saturday Sep 14, 2019 #
9 AM
Running 57:13 7.95 km (7:12 / km) +67m 6:54 / km
ahr:140 max:171 shoes: Asics DS trainers UK7
Parkrun tempo in Russborough.
Plenty of Kerry shirts out for the day that was in it. Fewer Dublin shirts.
should probably have done a bit more warm up but they did a lot of race briefing and started a bit early.
Most of the run I was just focusing on keeping my arms down and striking farther back in my stride and on my foot. Was doing ok. Keeping at above conversational level but ok for a few words with the woman running near me. second lap was a bit easier than the first.
finished with a cool down lap where I had a bit of banter with the group of Kerry people.
Apparently Russborough gets about 60% visitors/40 % locals which is quite odd really.
Plenty of Kerry shirts out for the day that was in it. Fewer Dublin shirts.
should probably have done a bit more warm up but they did a lot of race briefing and started a bit early.
Most of the run I was just focusing on keeping my arms down and striking farther back in my stride and on my foot. Was doing ok. Keeping at above conversational level but ok for a few words with the woman running near me. second lap was a bit easier than the first.
finished with a cool down lap where I had a bit of banter with the group of Kerry people.
Apparently Russborough gets about 60% visitors/40 % locals which is quite odd really.
Thursday Sep 12, 2019 #
6 PM
Running 39:43 6.31 km (6:18 / km) +106m 5:49 / km
ahr:163 max:187 shoes: Asics DS trainers UK7
Waddle around Comer demese. Lovely evening for it. My running felt awkward but managed to relax it after a bit. Ruairi went for a walk around and I managed to run into him.
Comer tracks are very varied for how close together they are.
Comer tracks are very varied for how close together they are.
Tuesday Sep 10, 2019 #
11 AM
Running 30:20 4.73 km (6:25 / km)
ahr:164 max:196 shoes: Asics DS trainers UK7
Was supposed to do 4x1 big lap but everyone was injured so I was just running around by myself at the end and lost motivation. Also I was getting a bbit of a hayfever attack from the grass being cut. Still I should probably have just finished it. Weakness.
Sunday Sep 8, 2019 #
10 AM
Orienteering 56:44 6.63 km (8:33 / km) +82m 8:03 / km
ahr:166 max:190
SHI relay. Was on Team 3 but I went out only maybe 3 minutes after Ciara and the Welsh girl. Read the map like crazy to the first few to ensure no Relay blow up. Caught Ciara at the far end near 7 but she didn't stick with me. Had a big running leg then and went into the red a little for 10. Left it at 180 but figured it out ok after. Took a few breaths then and carried on. All ok then until the arena passage where I just didn't read my map and made a big boo-boo on the control I had been staring at for at least 40 minutes before I started.
Last loop was fine nav wise bit i rolled my ankle going to the third control after the passage and had a few controls of hobbling. Doesn't seem too bad now so hopefully back running Tuesday.
Altogether way better than yesterday but not fantastic by any stretch.
Last loop was fine nav wise bit i rolled my ankle going to the third control after the passage and had a few controls of hobbling. Doesn't seem too bad now so hopefully back running Tuesday.
Altogether way better than yesterday but not fantastic by any stretch.
Saturday Sep 7, 2019 #
11 AM
Running 24:25 2.56 km (9:33 / km) +17m 9:15 / km
ahr:140 max:181
Orienteering 2:29:42 13.66 km (10:58 / km) +438m 9:27 / km
ahr:159 max:186
Friday Sep 6, 2019 #
11 AM
Orienteering 44:18 [3] 5.34 km (8:18 / km) +71m 7:47 / km
Tuesday Sep 3, 2019 #
9 AM
Running 12:43 1.72 km (7:24 / km)
ahr:148 max:176
Running intervals 18:00 2.82 km (6:23 / km)
ahr:165 max:187
6x440(6x3mins including rest) on the Ballymore pitch with Ruth and Roar (he did 9). The ground was pretty soft but nice and even underfoot.
Went a bit hard on the first one but decided to try and stick to that for the rest of them and did a pretty good job of it actually.
117,117,115,117,115,117. Happy enough considering the surface and the fact that I haven't done a session since New Zealand.
I love intervals <3
Went a bit hard on the first one but decided to try and stick to that for the rest of them and did a pretty good job of it actually.
117,117,115,117,115,117. Happy enough considering the surface and the fact that I haven't done a session since New Zealand.
I love intervals <3
Running 11:27 1.63 km (7:01 / km) +1m 7:00 / km
ahr:154 max:170
Monday Sep 2, 2019 #
Climbing 1:00:00 [1]
Climbing with the entire Short family at the wall. Good fun. Was feeling quite strong on some of the problems. Got a decent few yurples and was semi close to a couple of reds.
I love climbing, it's just so fun.
I love climbing, it's just so fun.
Sunday Sep 1, 2019 #
Note
Mon: Climbing
Tue: Intervals?
Wed: Rest
Thu: Easy run
Fri: rest
Sat: SHI individual
Sun: SHI Relay
Aim for this week was 30km but will probably be higher due to the SHI.
Tue: Intervals?
Wed: Rest
Thu: Easy run
Fri: rest
Sat: SHI individual
Sun: SHI Relay
Aim for this week was 30km but will probably be higher due to the SHI.
10 AM
Orienteering 1:50:28 [3] 10.2 km (10:50 / km) +372m 9:10 / km
Nav Challenge 2. Bit of a disaster really. Was freezing when I started so was wearing all my clothes but promptly had to doff them going to the second control. Managed to lose my compass in the process. :( I spent about 15-20 minutes looking for it. Then at my fourth control I noticed my punch card had been ripped off the safety pin so I kind of just gave up. Did all the controls on that side of the road and called it a day. Thankfully wasn't feeling great physically anyway.