Training Log Archive: ReginaIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Note
weight:63.7kg
Not going out to the hills today :( Will have to make do with a run around the park. Might do the run I did last time backwards?
Finally back in the 63s. Took a while but it looks like things are working away. Gonna stay away from the sugar as much as possible. By product of this little experiment was that I became far less phlegmy which was a big problem for me before.
Finally back in the 63s. Took a while but it looks like things are working away. Gonna stay away from the sugar as much as possible. By product of this little experiment was that I became far less phlegmy which was a big problem for me before.
Strength 2:00 [0]
25x eccentrics. Calves are pretty tight but this seemed good for them
Wednesday Mar 30, 2016 #
Note
weight:64.2kg
Mon: JK Relay
Tue: Rest
Wed: Lunch run + Climbing
Thurs: Long run
Fri: ??
Sat: Hill Intervals
Sun: Run in the park (working)
Tue: Rest
Wed: Lunch run + Climbing
Thurs: Long run
Fri: ??
Sat: Hill Intervals
Sun: Run in the park (working)
Climbing 1:00:00 [1]
12 PM
Running 20:42 [3] 4.02 km (5:09 / km) +16m 5:03 / km
My legs felt so fine. Was not expecting that. Foot is grand too which is great
Tuesday Mar 29, 2016 #
Note
Got accepted into the Masters I applied for in Uppsala so it looks likely I'll be in Sweden in September.
Exciting times.
Not to get things sorted.
Exciting times.
Not to get things sorted.
Monday Mar 28, 2016 #
Orienteering race (Relay) 45:05 [4] 3.7 km (12:11 / km) +130m 10:22 / km
Course distance. More to follow
Sunday Mar 27, 2016 #
Running warm up/down 30:00 [3] 4.35 km (6:54 / km) +100m 6:11 / km
Nothing like a good 4k warm up before a 13.3k course....
Orienteering race 2:25:52 [4] 13.3 km (10:58 / km) +495m 9:15 / km
shoes: VJ Bold (Pink)
Distance is course distance and so is climb. I suspect it to be more than that however. More to follow.
So mad. If my time has been corrected and i didn't have the extra 3k in my legs I would have gotten real people WR points
So mad. If my time has been corrected and i didn't have the extra 3k in my legs I would have gotten real people WR points
Saturday Mar 26, 2016 #
12 PM
Running 4:45 0.86 km (5:31 / km) +5m 5:23 / km
ahr:152 max:171
Orienteering 54:20 4.64 km (11:42 / km) +174m 9:51 / km
ahr:178 max:187
Wednesday Mar 23, 2016 #
Note
Haven't run in a week. Was pretty sick yesterday had to take a day off work but feeling betterish today. Still don't think I should run til the lungs clear up but I really want to =(
Monday Mar 21, 2016 #
Note
(sick)
My usual easter cold
Stretching 10:00 [0]
Shnakey in work stretching
Strength 2:00 [0]
In work eccentric calf raises. 20 bent knee now totally doable. Gonna up it to 25
Climbing 1:00:00 [1]
Saturday Mar 19, 2016 #
Climbing 1:30:00 [2]
Really fun and tough session with Roar in "The Wall" for a change.
Skin wasn't great from last night so that was holding me back a little but I was climbing pretty well and just enjoying myself. The place was pretty empty so we pretty much had the run of the walls. Some really interesting problems.
Skin wasn't great from last night so that was holding me back a little but I was climbing pretty well and just enjoying myself. The place was pretty empty so we pretty much had the run of the walls. Some really interesting problems.
Friday Mar 18, 2016 #
Note
I would like to start upping my speed work as soon as possible but it tends to flare my soleus so I'm not sure how to work it. I'm afraid I'm going to get chronically slow.
Climbing 1:00:00 [1]
I was so bad today. May be something to do with being so hungry as I had only eaten lunch all day due to being quite hung over. Not looking forward to
Maulin tomorrow and its three fecking walls
Maulin tomorrow and its three fecking walls
Thursday Mar 17, 2016 #
12 PM
Running 2:01:03 14.07 km (8:36 / km) +638m 7:01 / km
ahr:164 max:182 shoes: Innov8 Terraclaw 250
Was planning on doing Derrybawn because I've never been up there but Glendo was horrendously full so we parked up at the miners village. Went down Kevin's way then up Camaderry and across to Turlough hill then down St. Kevin's way again.
Such a beautiful day and there were amazing views going Camaderry. I had plenty of time to see them too as I was going sooo slowly. Kept the running motion going as much as possible which was slower than walking but I suppose that's what training's all about. Decided to take the terrain route off turlough hill but then managed to do that thing to my ankle again. Over Dorsiflexed. It's fecking sore anyway so it took me much longer to get down than I thought it would. Met some people at the bottom and asked them could I use their phone to txt Roar so he wouldn't be worrying.
Went to go up a big stile at the start of Kevin's way before I realised it wasn't going over anything. proceeded down Kevin's way through the incredibly mucky section where I started to get really tired but it dried out after a while and it was fine then.
Roar had thrown in Brockagh too. Because Camaderry isn't enough climb apparently...
Such a beautiful day and there were amazing views going Camaderry. I had plenty of time to see them too as I was going sooo slowly. Kept the running motion going as much as possible which was slower than walking but I suppose that's what training's all about. Decided to take the terrain route off turlough hill but then managed to do that thing to my ankle again. Over Dorsiflexed. It's fecking sore anyway so it took me much longer to get down than I thought it would. Met some people at the bottom and asked them could I use their phone to txt Roar so he wouldn't be worrying.
Went to go up a big stile at the start of Kevin's way before I realised it wasn't going over anything. proceeded down Kevin's way through the incredibly mucky section where I started to get really tired but it dried out after a while and it was fine then.
Roar had thrown in Brockagh too. Because Camaderry isn't enough climb apparently...
Wednesday Mar 16, 2016 #
Note
weight:64kg
Thinking of going climbing tonight. Supposed to be a rest day but I don't think it will have any detrimental effects.
Bought a weighing scales yesterday so I lost three kgs on what I've been seeing on the previous one.
Bought a weighing scales yesterday so I lost three kgs on what I've been seeing on the previous one.
Tuesday Mar 15, 2016 #
Stretching 10:00 [0]
slept:6.25
Ten minutes of much needed foam rolling. Have been putting this off but really shouldn't have. My lower legs are in bits. Gonna do more later.
Strength 2:00 [0]
20 eccentrics each leg. These are getting easier. (Took a little break from work)
7 AM
Running 25:37 4.11 km (6:14 / km) +26m 6:03 / km
ahr:151 max:166
Went into the nice little garden at St. Pats and then went on and had a little foray into Stephen's green. Much nicer at this time of the morning. Not full of people. Saw some ducks.
Leg feeling just a bit inflamed and sore so no running until Thursday now and as much rolling as I can take.
Leg feeling just a bit inflamed and sore so no running until Thursday now and as much rolling as I can take.
Monday Mar 14, 2016 #
Note
slept:8.0
Ok. Still can't decide if that was the medium week I was planning to do or not. Something to do with the fact that it was the most KMage I've done in Ireland. Might try take this one a little easier but we'll see how I'm feeling. This week didn't feel that hard until the weekend.
Soleus feeling better today.
Mon: Climbing & run home from climbing
Tue:
Wed:
Thurs: Paddy's day! Gonna hopefully hit the hills.
Fri: Morning Jog
Sat: Cork? otherwise Maulin
Sun: Cork? Otherwise O-training hopefully
Soleus feeling better today.
Mon: Climbing & run home from climbing
Tue:
Wed:
Thurs: Paddy's day! Gonna hopefully hit the hills.
Fri: Morning Jog
Sat: Cork? otherwise Maulin
Sun: Cork? Otherwise O-training hopefully
Climbing 1:00:00 [1]
None of my friends decided to show up today :( Thankfully the teaching group were doing 6as/6a+s so I said I'd join in with them to bone up on some technique.
Flashed all but one of them. Got lots of praise from Terry which was lovely. Nice to get a bit of a confidence boost and it was still tough enough climbing. Did prety much all the greens for warm up/down
Flashed all but one of them. Got lots of praise from Terry which was lovely. Nice to get a bit of a confidence boost and it was still tough enough climbing. Did prety much all the greens for warm up/down
10 PM
Running 22:57 4.04 km (5:41 / km) +5m 5:39 / km
ahr:145 max:179
Jog home from climbing. Little bit twingey in places but nothing major. stopped to stretch for like ten seconds at Heuston. Little by little this will get better.
Sunday Mar 13, 2016 #
11 AM
Running 14:32 2.1 km (6:55 / km) +3m 6:53 / km
ahr:132 max:182
Orienteering race 54:11 6.63 km (8:11 / km) +30m 8:00 / km
ahr:163 max:181 shoes: VJ Bold (Pink)
Bull Island
Green sadly as My soleus really flared up after yesterdays steep hills. Wasn't sure If I should be running at the beginning but it loosened out a bit over the course. Feeling alright to 17 where I did that thing to my ankle again where the front part gets too compressed and it's fecking sore. Walked for a few controls then started jogging but tried to stay mostly to the paths to keep it off the rougher stuff.
Pretty clean with my oing except for a silly mistake at 24 where I punched the wrong control (it was very close and on a similar feature) then ran on being like hmmmm that wasn't mine was it. went back to check it and turned out it wasn't the right one then faffed around looking for the correct one for a bit as the first punch had thrown me off.
Other than that pretty clean and super enjoyable. My feet didn't even get wet!
Green sadly as My soleus really flared up after yesterdays steep hills. Wasn't sure If I should be running at the beginning but it loosened out a bit over the course. Feeling alright to 17 where I did that thing to my ankle again where the front part gets too compressed and it's fecking sore. Walked for a few controls then started jogging but tried to stay mostly to the paths to keep it off the rougher stuff.
Pretty clean with my oing except for a silly mistake at 24 where I punched the wrong control (it was very close and on a similar feature) then ran on being like hmmmm that wasn't mine was it. went back to check it and turned out it wasn't the right one then faffed around looking for the correct one for a bit as the first punch had thrown me off.
Other than that pretty clean and super enjoyable. My feet didn't even get wet!
Running 9:30 1.36 km (7:00 / km)
ahr:155 max:165
Saturday Mar 12, 2016 #
11 AM
Running 8:05 1.01 km (8:02 / km) +25m 7:09 / km
ahr:144 max:169 shoes: Innov8 Terraclaw 250
Hill run race 1:35:16 11.18 km (8:31 / km) +561m 6:49 / km
ahr:175 max:184 shoes: Innov8 Terraclaw 250
Annagh IMRA race. This was so hard. Mainly because I just felt wrecked (the few scoups on thursday and late night friday were probably factors.)
Could not get my HR above 180 for most of the race which is crazy for me in a race. Legs were very weak on the first hill but after that they slowly gained some strength back. There was a wicked descent off the ridge where I became not last (there was a decently attended early start which I maybe should have been in.)
Bit of a downhill fire road and then we were pointed straight back up the hill. Atrocious stuff. but I was gaining on some other guy now and I could see two further ahead. Decided I'd go into hunt mode. The slowest pace hunt ever considering how fast we were walking up that section. Every time he would ease up I'd put a little more effort in. I'd halved the distance by the top of the climb where it eased off significantly onto a path. He maintained distance from me then until it started to go uphill. Again we were walking but I threw in a few joggy sections and I was past him.
The long ridge track up to the top and along the ridge I was very slowly clawing back the other pair. Managed the catch the guy but the girl was staying the same distance. I knew I could catch her on a good downhill though and I was up to her almost immediately when we got to a few fallen trees and a steep downhill. Couldn't get past her safely here and there were about 100 metres of flat where she noticed me and tried to speed it up. Her descending wasn't great though and there was an even steeper part where she stayed on the road and I found a grassy verge to just pip past her. Then I released the hounds (my legs were howling at me so I think that's a fair description.)
Went past Bernard fortune on his cool down and he said there was only 800m to go. Saw two people up ahead and pushed down the last little descent past them and on the last 100m to the finish. Turns out those two were early starters but even so happy enough with my racing. My body was being awful but my mind was well and truly there and as I notice how lacking this aspect of my racing is sometimes I think it's almost better that way.
Could not get my HR above 180 for most of the race which is crazy for me in a race. Legs were very weak on the first hill but after that they slowly gained some strength back. There was a wicked descent off the ridge where I became not last (there was a decently attended early start which I maybe should have been in.)
Bit of a downhill fire road and then we were pointed straight back up the hill. Atrocious stuff. but I was gaining on some other guy now and I could see two further ahead. Decided I'd go into hunt mode. The slowest pace hunt ever considering how fast we were walking up that section. Every time he would ease up I'd put a little more effort in. I'd halved the distance by the top of the climb where it eased off significantly onto a path. He maintained distance from me then until it started to go uphill. Again we were walking but I threw in a few joggy sections and I was past him.
The long ridge track up to the top and along the ridge I was very slowly clawing back the other pair. Managed the catch the guy but the girl was staying the same distance. I knew I could catch her on a good downhill though and I was up to her almost immediately when we got to a few fallen trees and a steep downhill. Couldn't get past her safely here and there were about 100 metres of flat where she noticed me and tried to speed it up. Her descending wasn't great though and there was an even steeper part where she stayed on the road and I found a grassy verge to just pip past her. Then I released the hounds (my legs were howling at me so I think that's a fair description.)
Went past Bernard fortune on his cool down and he said there was only 800m to go. Saw two people up ahead and pushed down the last little descent past them and on the last 100m to the finish. Turns out those two were early starters but even so happy enough with my racing. My body was being awful but my mind was well and truly there and as I notice how lacking this aspect of my racing is sometimes I think it's almost better that way.
Friday Mar 11, 2016 #
5 PM
Running 20:18 3.32 km (6:07 / km) +13m 6:00 / km
ahr:160 max:177
Run from work to Killicians with an uncomfortably light tight bag. Nice enough run though. Managed to run past Roar's work when he was coming out and bet him to Killicians (he had to lock his bike and I took a shortcut through a shop)
10 PM
Running 14:28 2.35 km (6:09 / km) +15m 5:58 / km
ahr:161 max:173
Run home from Killicians. Had a massive spicy curry so was pretty uncomfortable running home with a full stomach and developing heartburn. Lots of people on the streets today and I'd say I had to dodge around 30 cigarettes on my way.
Thursday Mar 10, 2016 #
7 AM
Running 22:28 3.63 km (6:12 / km) +14m 6:05 / km
ahr:160 max:172
felt pretty tired for this. Legs felt pretty leaden but not too bad. Going to the Bord Gais tonight so wont be able for a run. Fine by me really.
Lovely morning out. Long may it continue!
Lovely morning out. Long may it continue!
Wednesday Mar 9, 2016 #
Note
did not go running last night. Got home late from work and was just starving.
Stretching 5:00 [0]
Spikey spikey
6 PM
Running 1:22:02 14.01 km (5:51 / km) +62m 5:44 / km
ahr:170 max:179
Nice long run with roar taking in a few parks. Was pretty happy he stayed back with me as there were one or two pretty dark paths. Plus it's nice to have someone to talk to on these every now and then.
Beautiful evening even if we were running into a wind tunnel for a good portion of it.
Fun.
Beautiful evening even if we were running into a wind tunnel for a good portion of it.
Fun.
Tuesday Mar 8, 2016 #
7 AM
Running 24:51 4.01 km (6:12 / km) +30m 5:59 / km
ahr:152 max:168
tried out this morning run jazz.
Bit tired when running but most just tipping around. Went up to James' gate and down and around by Heuston. Lovely morning for it.
Weirdly low heart rate. Looks more like cycling than running
Bit tired when running but most just tipping around. Went up to James' gate and down and around by Heuston. Lovely morning for it.
Weirdly low heart rate. Looks more like cycling than running
Monday Mar 7, 2016 #
Note
Ok super easy week last week as the weekend was a bit of a blank space. Still I'm not too upset because my body was pretty tired last thursday. Back into the swing of things now.
Mon: Jog to climbing and climbing
Tue: Mornin jog evening intervals
Wed: Climbing/ long run
Thurs: I have a work social event that I organised on I just forgot. Might change long run to Wednesday
Fri: Morning run
Sat: Annagh hill Race
Sun: Bull island.... Brown?
Mon: Jog to climbing and climbing
Tue: Mornin jog evening intervals
Wed: Climbing/ long run
Thurs: I have a work social event that I organised on I just forgot. Might change long run to Wednesday
Fri: Morning run
Sat: Annagh hill Race
Sun: Bull island.... Brown?
Climbing 1:00:00 [1]
Tough after the two weeks away. Fun though
Running 23:35 [3] 3.97 km (5:56 / km)
From Climbing with Roar. Lovely evening. Very heartburny on the way home due to the double meat Booj I had before climbing. I think it was worth it though.
Thursday Mar 3, 2016 #
Note
slept:8.5 weight:65kg
Woke up this morning with my calf cramping. Probably a bit dehydrated.
6 PM
Running intervals 43:39 6.01 km (7:16 / km) +397m 5:28 / km
ahr:165 max:188 shoes: Innov8 Terraclaw 250
Hill intervals up Ballyedmonduff from the forest corner to the barrier.
Planned to do 6 but my torch went starting the third one and it was pretty dark. Ended up doing 4 and a half. Was enough to be honest. My legs are tired! No niggles though so that was good.
Planned to do 6 but my torch went starting the third one and it was pretty dark. Ended up doing 4 and a half. Was enough to be honest. My legs are tired! No niggles though so that was good.
Running warm up/down 7:33 1.05 km (7:13 / km) +25m 6:26 / km
ahr:161 max:171 shoes: Innov8 Terraclaw 250
Wednesday Mar 2, 2016 #
7 PM
Running 17:51 3.17 km (5:38 / km) +11m 5:32 / km
ahr:154 max:174 shoes: Mizuno Wave Rider 19
Little jog down to O'Connell st. to get Therese a birthday present.
Tuesday Mar 1, 2016 #
Note
Back on the no sugar wagon this week. My friend Therese is coming over here this weekend for her birthday so I probably won't get to do as much training as I want. Plus work is really busy. I'll do what I can manage though. Have renewed my like of running after last week.
Tue: Brought stuff in case I can go to intervals but it's not seeming likely at the moment. Might have to be a late one in the park.
Wed: Planning on doing a long run wherever Roar is doing his. Work permitting
Thurs: Climbing hopefully
Fri: Lunchtime run
Sat: Morning run (maybe a tempo or with the Cru)
Sun: Evening run after Therese is gone
Tue: Brought stuff in case I can go to intervals but it's not seeming likely at the moment. Might have to be a late one in the park.
Wed: Planning on doing a long run wherever Roar is doing his. Work permitting
Thurs: Climbing hopefully
Fri: Lunchtime run
Sat: Morning run (maybe a tempo or with the Cru)
Sun: Evening run after Therese is gone
7 PM
Running 54:02 9.28 km (5:49 / km) +97m 5:32 / km
ahr:169 max:183
Lovely run with Ruairi in the park. Twas a bit rainy and cold but still nice to get out. Ruairi was sitting a good 50bpm below me at all points I'd say.
Surely your body is doing literally no work sitting at 120 right? Conversational pace for me so I suppose we just have different HR profiles.
Surely your body is doing literally no work sitting at 120 right? Conversational pace for me so I suppose we just have different HR profiles.