Training Log Archive: ColmMIn the 7 days ending Nov 23, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 23, 2014 #
Running 1:24:27 [2] 14.26 km (5:55 / km)
shoes: Mizuno Waverider 17
Got up and got going myself at some stage.
Just got straight out of bed and started running. I was still a bit drunk, but it wore off.
Headed up to Marlay. Did 5km in the middle with Clodagh, and a few strides.
Muscles need a little work.
Running 37:37 [2] 6.3 km (5:58 / km)
shoes: Mizuno Waverider 17
Saturday Nov 22, 2014 #
Running 9:26 [1] 1.35 km (6:59 / km) +50m 5:54 / km
shoes: Asics Gel-Fuji Fellrunner
Running 1:27:04 [5] 15.35 km (5:40 / km) +1000m 4:17 / km
shoes: Asics Gel-Fuji Fellrunner
Can't really complain, endurance is alright which is good news. I was/am strong in the places I should have been strong (flats, rocky areas, little trails, gradual climbs, descents), but I was weak in the places I'm usually weak (tough climbs).
It's good to have done this so I get a good indicator of what I need to do. When I'm strong enough to win these I'll be in pretty good shape.
Went out pretty hard to see if I could stick with the leaders, was fine until the turn off up to Maulin, it got steeper and I hung on for a bit, eventually fell back a bit. Gained a little back on some flat, then lost a little more on the final ascent of Maulin.
Gained some back on the descent, and climbed back to 8th, could see the leaders climbing, not too far ahead. Suffered on the not so bad climb towards Djouce after pushing myself on Maulin, and the 2 boys went straight past me. Battled a walk up Djouce, hit the top, a bit uncertain of the route but Paul Mahon came up behind which helped.
Ran relatively hard on the downhill and almost reeled back in the 2 in front, caught one on the last climb off the dargle, was feeling strong and confident, the next one took a while but I eventually got him on the flat near the end.
Running 20:29 [1] 2.11 km (9:42 / km) +50m 8:41 / km
shoes: Asics Gel-Fuji Fellrunner
Friday Nov 21, 2014 #
Note
(rest day)
Thursday Nov 20, 2014 #
Strength and Conditioning 40:00 [3]
20 bridging + 2 * 10 single leg bridging (each leg)
5 * (3 * 50kg) deadlift
5 * (5 x 20kg strict press into 3 pull ups)
Deadlifts not too tough, guess that means we're upping the weight next week.
Running 38:11 [1] 6.62 km (5:46 / km)
shoes: Mizuno Waverider 17
Was chatting to a guy from my class before joining Aoife for the actual warm up.
Running 32:10 6.4 km (5:02 / km) +100m 4:40 / km
shoes: Mizuno Waverider 17
Nice session, not killing myself, and wasn't too tired at any point, but still working reasonably hard.
Felt like I struggled a little with form on the hill.
Possibly getting slightly further than on some previous occasions though.
Running 12:14 [1] 1.9 km (6:26 / km)
shoes: Mizuno Waverider 17
Wednesday Nov 19, 2014 #
Running 1:28:10 13.2 km (6:41 / km) +400m 5:48 / km
ahr:130 max:166 shoes: Mizuno Waverider 17
Róisín, CillinC, roar, and then Conor O'Keefe and Ciaran out too.
Went from Masseys again, which was nice because the weather was not nice.
Little lazy today and didn't run in the morning, not really on.
Legs are feeling fresh now though, possibly because of it.
Still between minds about full rest Friday vs. short jog.
Tuesday Nov 18, 2014 #
Cycling: Commute 30 [3]
Running 34:46 6.57 km (5:18 / km)
ahr:151 max:184 shoes: Mizuno Waverider 17
Legs feeling heavy enough, was happy for it to be short.
Same route as the pre-IV team run.
Running 13:59 2.6 km (5:23 / km)
ahr:146 max:172 shoes: Mizuno Waverider 17
Running 21:02 6.13 km (3:26 / km)
ahr:166 max:204 shoes: Mizuno Waverider 17
Not feeling amazing for this, but realistically not too bad either.
The cold, and mileage catching up a little bit.
Got through the session though, just a little tougher than usual.
Joe was strong today. I was too strong for English though.
Running 20:53 3.32 km (6:17 / km)
ahr:129 max:145 shoes: Mizuno Waverider 17
Monday Nov 17, 2014 #
Cycling: Commute 30 [3]
Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17
5 * (5 x 40kg) back squats.
4 * (8 x 10kg) split squats (each leg).
4 * (5 pull-ups straight into 45s plank) - managed 5, 5, 4, 4 in the pull-ups.
Running 1:10:21 15.5 km (4:32 / km)
ahr:152 max:175 shoes: Mizuno Waverider 17
Calves were fine today, despite still being tight after Saturday.
Ran the first lap with O'Rourke, Joe, and Andy, and then went on and did a 2nd with just O'Rourke. A few other young bucks tried themselves for the first 5km or so, but didn't hack it, not sure if they fell back to the women or what.
UCDAC is good for the banter.
Note
Came home and there was a decent-sized pot of curry, alongside a decent-sized one chilli con carne. Couldn't decide which to eat, so figured I'd just finish them both!!