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Training Log Archive: Regina

In the 7 days ending Jul 30, 2016:

activity # timemileskm+m
  Running7 2:40:28 16.53(9:42) 26.6(6:02) 204
  Orienteering2 1:39:31 5.34(18:39) 8.59(11:35) 160
  Sports1 1:00:00
  Strength2 47:07
  Total11 6:07:06 21.87 35.19 364
  [1-5]11 6:04:50

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Saturday Jul 30, 2016 #

Running warm up/down 19:41 [3] 3.15 km (6:15 / km) +42m 5:51 / km

10 AM

Running intervals (Hills) 35:42 intensity: (20:00 @3) + (15:42 @5) 6.58 km (5:25 / km) +125m 4:57 / km

Cru hill session in the park and was pretty much by myself. The session for the marathon group was 6x1/2 mile with 1/2 mile down recovery. Was planning on doing half of it but ended up doing 4 so that was good.

First one was a bit strong because the guys were too close to me and my body started matching their pace.

really liked the long active recovery. Got the HR in the right place for the next one and didn't get that flush you get with a dead stop. Pretty enjoyable. Might guilt one of the girls on Tuesday to come next week.
11 AM

Running 18:44 [1] 2.62 km (7:09 / km)

Did some vaulting practice on the way down. Good craic :D
3 PM

Running warm up/down 4:45 [2] 0.89 km (5:20 / km)
shoes: VJ Bold (Pink)

Orienteering 59:31 [3] 5.09 km (11:42 / km) +160m 10:06 / km
shoes: VJ Bold (Pink)

first two k were training with roar and talking though some stuff the I went out on my own trying to keep some things in mind. Was really clean actually but the pace was pretty low so thats easy enough. Was effective with my APs and CFs. Good training. I really love that area <3

Running 6:46 [3] 1.04 km (6:30 / km) +11m 6:12 / km

Friday Jul 29, 2016 #

Strength 20:00 [1]

KR 13 (skipped 12 to do it with roar)

Fecking hard! my poor adductors were having none of those spider things
C • Spiders 2

Wednesday Jul 27, 2016 #

Sports (Rollerskating) 1:00:00 [1]

Rollerskating with the girls from work. Was really good craic and I only feel like once trying to go backwards. legs are feeling it today especially the ankles.

Tuesday Jul 26, 2016 #

5 PM

Running 11:36 intensity: (58 @0) + (28 @1) + (6:12 @2) + (3:58 @3) 1.91 km (6:05 / km) +1m 6:04 / km
ahr:153 max:167 shoes: Asics Gel-Lyte33

To crusaders with bag. opretty bouncy

Running 10:06 intensity: (22 @0) + (30 @1) + (4:35 @2) + (4:39 @3) 1.68 km (6:00 / km) +4m 5:56 / km
ahr:157 max:169 shoes: Asics Gel-Lyte33

6 PM

Running (Drills and strides) 11:10 intensity: (35 @0) + (1:36 @1) + (4:08 @2) + (1:44 @3) + (2:55 @4) + (12 @5) 1.27 km (8:46 / km) +1m 8:44 / km
ahr:156 max:186 shoes: Asics Gel-Lyte33

7 PM

Running race 13:48 intensity: (10 @1) + (17 @2) + (6 @3) + (1:42 @4) + (11:33 @5) 3.0 km (4:36 / km) +1m 4:36 / km
ahr:185 max:196 shoes: Asics Gel-Lyte33

3k time trial. Legs felt alright during it. Started out a bit too fast though and the time suffered for it. Didn't go with one of the girls when they passed me out at 2.5 laps to go and really should have. Kept the HR pretty high though if I do say so myself. One of these sessions I'll hit the big 200. Then I'll know I'm really trying. last lap average is pretty deece though.

Got a bit of a run in wind at the end. would have been nice to be 13:30ish but not too annoyed.

Garmin is being consistently long on the track so modified it back to 3.

Running 2:39 intensity: (1:00 @1) + (1:39 @2) 0.43 km (6:12 / km) +3m 5:59 / km
ahr:126 max:158 shoes: Asics Gel-Lyte33

Jog around and some stretches

Running 25:31 intensity: (21 @0) + (55 @1) + (5:46 @2) + (10:26 @3) + (8:03 @4) 4.03 km (6:20 / km) +17m 6:13 / km
ahr:165 max:178 shoes: Asics Gel-Lyte33

Run home with full bag from cru with Fiona Bane to hers at Tara and then by myself after. Few patches of walking where it was awfully crowded but not too bad. Feeling tired.
10 PM

Strength 27:07 [1]

KR day 11.

Felt pretty Ill during these. Might have been indegestion or something but anyway anything using my core was super queasy.... everything really... still though got it done

Monday Jul 25, 2016 #

Note

Monday - Easy run.
Tuesday - Intervals on the track
Wednesday - Roller Disco. Awh yeah gonna miss social club.
Thursday - Easy run or climbing
Friday - rest - might switch Thurs and Fri depending on social commitments
Saturday - am hills with Crusaders. pm O-training Glendoo 3 day
Sunday - Will try find a course at the bottom or Oakwood cos I really don't want to do lough Firrib and definitely wont be in the mood for it after that Saturday. Might try see if anyone has a Setanta club champs map because I think its in the right area

Sunday Jul 24, 2016 #

Orienteering 40:00 [3] 3.5 km (11:26 / km)

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