Training Log Archive: ReginaIn the 7 days ending Dec 5, 2015:
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Friday Dec 4, 2015 #
Cycling 30:00 [3]
Well this wasn't terrifying at all. Extra to commute climb cycle from work to gravity. wind was in front and to the left of me for most of it and pretty much straight into my face along the canal.
Climbing 1:00:00 [2]
Really physical session today.Got there at 6 and left at 9:30
Body felt good so I said I would string several of the new greens together with not that much rest then I moved on to the Dynos. Some of them are super fun. Tried a few blues and I got to the second last hold on a Red (Ruairi would have been able to complete it I'd say). Might be able to get that next time as I tried it pretty late on. All in all happy out and got the workout I was looking for!
Sides, back, shoulders arms and core nicely tired.
Body felt good so I said I would string several of the new greens together with not that much rest then I moved on to the Dynos. Some of them are super fun. Tried a few blues and I got to the second last hold on a Red (Ruairi would have been able to complete it I'd say). Might be able to get that next time as I tried it pretty late on. All in all happy out and got the workout I was looking for!
Sides, back, shoulders arms and core nicely tired.
Wednesday Dec 2, 2015 #
Note
Wed: long run in Wicklow. Why has there been a fall off in the no of people doing these? Exams? Are they all intimidated by my speed?
Thurs: Climbing in "The Wall" with Oana from work
Fri: Rest!
Sat: Oing Pine forest
Sun: Oing Trooperstown ^_^
Better late than never
Thurs: Climbing in "The Wall" with Oana from work
Fri: Rest!
Sat: Oing Pine forest
Sun: Oing Trooperstown ^_^
Better late than never
6 PM
Running 1:15:19 10.45 km (7:12 / km) +438m 5:57 / km
ahr:175 max:184 shoes: Innov8 Terraclaw 250
Went out to Pine forest with Roar and Shea.
Did a lap of Cruagh(high path) then up and down Tibradden
Only 2 seconds in zone 5 so happy enough with that! Don't think I've done that on very many runs in the hills ever. Might be having a fitness boost. Here's hoping.
Only did 75 because I was really feeling it in my calves going up Tibradden and I didn't want to over do it and injure myself.
Really lovely evening to be out in the hills to be honest. Lovely views from Cruagh and coming down Tib
Did a lap of Cruagh(high path) then up and down Tibradden
Only 2 seconds in zone 5 so happy enough with that! Don't think I've done that on very many runs in the hills ever. Might be having a fitness boost. Here's hoping.
Only did 75 because I was really feeling it in my calves going up Tibradden and I didn't want to over do it and injure myself.
Really lovely evening to be out in the hills to be honest. Lovely views from Cruagh and coming down Tib
C • 75 2
8 PM
Strength 5:00 [1]
Did three sets of 15 deep squats after my run making sure to focus on the bad knee. The idea here was to reinforce good habits when I'm tired.
Tuesday Dec 1, 2015 #
6 PM
Running warm up/down 7:38 1.27 km (6:01 / km) +1m 5:59 / km
ahr:158 max:174
Running warm up/down (Drills and Strides) 10:16 1.22 km (8:26 / km) +1m 8:24 / km
ahr:156 max:186
Running intervals (12x400(30)) 27:18 5.43 km (5:01 / km) +4m 5:00 / km
ahr:181 max:193
Woooooooooooo finally finished a session guys!!! First time since I've been back that I've finished the whole session. And it's my least favourite one too!
There were loads down so I was actually running with a group which is probably the reason why I finished it.
Kept at around 4:10 pace which isn't great but also with the 30 seconds rest I wanted to keep it a bit country. So fecking happy! Achilles are a bit tight now so gonna stretch them.
There were loads down so I was actually running with a group which is probably the reason why I finished it.
Kept at around 4:10 pace which isn't great but also with the 30 seconds rest I wanted to keep it a bit country. So fecking happy! Achilles are a bit tight now so gonna stretch them.
C • :o) 3
Running 11:16 1.64 km (6:52 / km) +31m 6:17 / km
ahr:126 max:135
Running warm up/down 11:10 1.27 km (8:46 / km) +1m 8:44 / km
ahr:156 max:186
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