Training Log Archive: roarIn the 35 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
11 AM
Running (road) tempo 43:24 8.45 km (5:08 / km) +125m 4:47 / km
shoes: Asics GT 1000
Tempo run in Castlecomer Demesne. Was a nice enough day out actually and I felt quite good. Wanted to get over the 10 hours and 70km so I decided to do 40 mins, 10-5-10-5-10 in intensities 2-3-4-3-2.
Started off with Gina for the first 10 mins, then picked it up around the lake. Went via the elf village to check it out. Lovely little cute houses. Then found some nice little trails to run along for the zone 4 bit that weren't too muddy. Zone 3 bit was then mostly downhill so it felt not too bad. Then at the end I needed a bit more distance so I looped around and had a longer final section.
Happy.
Started off with Gina for the first 10 mins, then picked it up around the lake. Went via the elf village to check it out. Lovely little cute houses. Then found some nice little trails to run along for the zone 4 bit that weren't too muddy. Zone 3 bit was then mostly downhill so it felt not too bad. Then at the end I needed a bit more distance so I looped around and had a longer final section.
Happy.
Saturday Nov 29, 2014 #
10 AM
Running (off-road) long 2:19:14 [2] 20.88 km (6:40 / km) +844m 5:33 / km
shoes: Inov8 X-Talon
Long run. Foggy day out and I was by myself.
Started out where the Sorrell Hill run starts and did that route up to the summit. Nice route but it was a bit wet along the top of the forest. Feeling good up the steep climb up Sorrell and met a big gang of walkers at the summit. Notoced Barry Dalby has put Sorrell at 603m on his map as opposed to the OS maps 599, making it an mountain! I guess he is including the ~4m high cairn!
Then on down to the gap. This path was nice for going down, wet and boggy but would have been horrendous to climb. Fog lifted briefly but visibility was poor. Moved pretty decently up the track to Black Hill and then through the crap to the summit. Listening to the sound of airplanes which I always hear when i'm in the mountains in the fog. The going got rougher then and it was a bog slog the whole way across the ridge. Happened upon some people having a little picnic in the ~10m visibility and they were quite surprised to see me.
Fog lifted for a minutes at about the 9.5km mark and I was affored some epic views of Mullaghcleevaun with the mist rolling over the far side of it. Got heathery then and peat haggy and the pace really dropped as I kept climbing. Never found the path. Visibility got worse and was down to about 5m, it was getting cold, I hit the 11km mark. Decided it was time to turn around as I reckoned it would be another 15 mins to the summit and the conditions were getting a little hairy.
Compass back down, though I went a bit right at the start to make sure I was definitely on the correct size of the ridge. About 10 mins of hoping, with nothing to tell me I was right and I came across the path I knew was here. Nice running then back to the ridge. Then my Garmin died! The travesty!
Back up Black Hill getting tired and powering through the bog it went quite quickly. Then onto the track and I thought about possibly catching Ruth and Gina who had only gone to Black Hill. They were miles ahead though. Didn't go back up Sorrell, went down the road a bit and cut up to the ridge. Feeling good still. Then went along the forest to the first style and dropped down to the forest track for the last 2km.
Really nice run and felt strong pretty much the whole way. Think it was the right decision to turn around in the end so the others weren't waiting for me and I was by myself. Might do it again someday and go to the top but the conditions were poor today. Could be much faster if it was dry I'd say.
Started out where the Sorrell Hill run starts and did that route up to the summit. Nice route but it was a bit wet along the top of the forest. Feeling good up the steep climb up Sorrell and met a big gang of walkers at the summit. Notoced Barry Dalby has put Sorrell at 603m on his map as opposed to the OS maps 599, making it an mountain! I guess he is including the ~4m high cairn!
Then on down to the gap. This path was nice for going down, wet and boggy but would have been horrendous to climb. Fog lifted briefly but visibility was poor. Moved pretty decently up the track to Black Hill and then through the crap to the summit. Listening to the sound of airplanes which I always hear when i'm in the mountains in the fog. The going got rougher then and it was a bog slog the whole way across the ridge. Happened upon some people having a little picnic in the ~10m visibility and they were quite surprised to see me.
Fog lifted for a minutes at about the 9.5km mark and I was affored some epic views of Mullaghcleevaun with the mist rolling over the far side of it. Got heathery then and peat haggy and the pace really dropped as I kept climbing. Never found the path. Visibility got worse and was down to about 5m, it was getting cold, I hit the 11km mark. Decided it was time to turn around as I reckoned it would be another 15 mins to the summit and the conditions were getting a little hairy.
Compass back down, though I went a bit right at the start to make sure I was definitely on the correct size of the ridge. About 10 mins of hoping, with nothing to tell me I was right and I came across the path I knew was here. Nice running then back to the ridge. Then my Garmin died! The travesty!
Back up Black Hill getting tired and powering through the bog it went quite quickly. Then onto the track and I thought about possibly catching Ruth and Gina who had only gone to Black Hill. They were miles ahead though. Didn't go back up Sorrell, went down the road a bit and cut up to the ridge. Feeling good still. Then went along the forest to the first style and dropped down to the forest track for the last 2km.
Really nice run and felt strong pretty much the whole way. Think it was the right decision to turn around in the end so the others weren't waiting for me and I was by myself. Might do it again someday and go to the top but the conditions were poor today. Could be much faster if it was dry I'd say.
Friday Nov 28, 2014 #
Strength 1:02:19 [2]
slept:8.0 shoes: Asics Gel 1170
Bottom floor free weights area is entirely gone now. the downstairs is covered in mats which is kinda nice I guess. Means it's a bit busy upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups. Feeling pretty tired all things told.
2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)
1x
10x 2kg I's, Y's and T's
2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
2x
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
2x
38 side leg raises each side
38 inside leg raises
50 crunches
2x
25 back extension doggys
25 side lift doggys
38 calf raises on step
1x
15x 40kg front lat pull downs
15x 40kg back lat pull downs
2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)
1x
10x 2kg I's, Y's and T's
2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
2x
38 platform leg dips
20 push ups
38 back ups
38s side-to-side back ups
2x
38 side leg raises each side
38 inside leg raises
50 crunches
2x
25 back extension doggys
25 side lift doggys
38 calf raises on step
1x
15x 40kg front lat pull downs
15x 40kg back lat pull downs
Thursday Nov 27, 2014 #
6 PM
Running (road) warm up/down 13:15 [2] 2.14 km (6:11 / km) +2m 6:10 / km
shoes: Asics GT 1000
Jog to the park and a mile.
Running (road) tempo 23:20 5.17 km (4:31 / km) +3m 4:30 / km
shoes: Asics GT 1000
3x 1 mile 1 min rest.
Was feeling really tired beforehand, nearly having a nap in work so I was just glad I got out for this session. As always they were slightly longer than a real mile. Running with Feilim the whole time. Matching pace and it was good to have someone the same with me. Felt the last one.
6:55, 6:41, 6:40
Was feeling really tired beforehand, nearly having a nap in work so I was just glad I got out for this session. As always they were slightly longer than a real mile. Running with Feilim the whole time. Matching pace and it was good to have someone the same with me. Felt the last one.
6:55, 6:41, 6:40
Running (road) warm up/down 11:48 [2] 2.07 km (5:43 / km) +3m 5:40 / km
shoes: Asics GT 1000
Some cooling down.
Wednesday Nov 26, 2014 #
Note
slept:6.5
Not enough sleep and legs are feeling tight today. Better do more training.
6 PM
Running (road) 1:43:24 14.9 km (6:56 / km) +550m 5:51 / km
shoes: Inov8 X-Talon
Long run with johnnyq. Up on Ticknock on a fantastically clear night. Nice run taking it chilled feeling pretty great really. Legs a bit stiff from yesterday.
Started from Lamb Doyles, up the track to the masts, around the long track and up Fairy Castle. We ran up the heather here. Then down to the Tibradden junction and back to the car down the road.
I drove today and it was nice not having to cycle home in the freezing cold. Getting the car from Don's new apt wasn't too much hassle though it'd be much less if I had a spare fob for the gate.
Started from Lamb Doyles, up the track to the masts, around the long track and up Fairy Castle. We ran up the heather here. Then down to the Tibradden junction and back to the car down the road.
I drove today and it was nice not having to cycle home in the freezing cold. Getting the car from Don's new apt wasn't too much hassle though it'd be much less if I had a spare fob for the gate.
Tuesday Nov 25, 2014 #
6 PM
Running (road) warm up/down 11:39 1.73 km (6:45 / km) +2m 6:43 / km
ahr:102 max:143 slept:8.0 shoes: Asics GT 1000
Warm up. Was a little late so didn't so as much as normal.
Running (road) intervals 24:09 5.18 km (4:40 / km) +3m 4:39 / km
ahr:143 max:159 shoes: Asics GT 1000
12x400 m 30s rest.
Well I say 30s. Someone said it was a minute and I was all happy to do a minute but after two it was realised that it was only 30s. Oof. Nice and consistent with good pace, even if the reps were only ~390m.
Today I decided to try and hang onto the front guys. I did that anyway though at the end I was suffering.
77, 78, 79, 80, 80, 80, 80, 80, 81, 80, 81, 81
Well I say 30s. Someone said it was a minute and I was all happy to do a minute but after two it was realised that it was only 30s. Oof. Nice and consistent with good pace, even if the reps were only ~390m.
Today I decided to try and hang onto the front guys. I did that anyway though at the end I was suffering.
77, 78, 79, 80, 80, 80, 80, 80, 81, 80, 81, 81
Running (road) warm up/down 11:44 1.98 km (5:56 / km) +1m 5:55 / km
ahr:122 max:130 shoes: Asics GT 1000
Cool down. Numerous laps.
Monday Nov 24, 2014 #
Note
Monday - am gym, pm run to climbing, climbing, run home
Tuesday - Intervals
Wednesday - Long run 3rock. Maybe will have the car so can drive?
Thursday - mile reps crusaders (will go for 4)
Friday - gym + rest
Saturday - Long run on the way to Gina's. I'm thinking Mullaghcleevaun from the Sorrell hill run. ~22km 1000m climb.
Sunday - tempo run
Had another week of feeling lazy last week. The plan is to stick to the plan this week.
Tuesday - Intervals
Wednesday - Long run 3rock. Maybe will have the car so can drive?
Thursday - mile reps crusaders (will go for 4)
Friday - gym + rest
Saturday - Long run on the way to Gina's. I'm thinking Mullaghcleevaun from the Sorrell hill run. ~22km 1000m climb.
Sunday - tempo run
Had another week of feeling lazy last week. The plan is to stick to the plan this week.
8 AM
Strength 56:13 [2]
slept:8.0 shoes: Asics Gel 1170
Bottom floor free weights area was closed off and only 2 mats available upstairs. Changed the grouping so that I wouldn't have to be going up and down the stairs the whole time. I have grouped and ordered the groups.
2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)
2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
2x
20 push ups - the progress on these is mad.
38 back ups
38s side-to-side back ups
38 platform leg dips
1x
10x 2kg I's, Y's and T's
2x
38 side leg raises each side
38 inside leg raises
25 back extension doggys
25 side lift doggys
38 calf raises on step
50 crunches
1x
30x 40kg front lat pull downs
10x 40kg back lat pull downs
2x
13 20kg squats
13 20kg lunges
13 one legged squats - did the first set to complete sits (i.e. bum touches heel)
2x
20 1 legged bridge extensions
13 1 legged bridge raises
75s plank - felt solid today!
52s side plank
2x
20 push ups - the progress on these is mad.
38 back ups
38s side-to-side back ups
38 platform leg dips
1x
10x 2kg I's, Y's and T's
2x
38 side leg raises each side
38 inside leg raises
25 back extension doggys
25 side lift doggys
38 calf raises on step
50 crunches
1x
30x 40kg front lat pull downs
10x 40kg back lat pull downs
7 PM
Running (road) 23:16 [2] 4.07 km (5:43 / km) +48m 5:24 / km
shoes: Asics GT 1000
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Doing well today. Got two pinks and was flying up all the new flags. Good fun. Brian and Peter G were there too.
10 PM
Running (road) 23:23 [2] 3.94 km (5:56 / km) +5m 5:54 / km
shoes: Asics GT 1000
Friday Nov 21, 2014 #
Strength 58:18 [2]
shoes: Asics Gel 1170
More gym. I quite enjoy this these days, apart from the planks. Don't like them. Gotta sort out my mental attitude!
2x all of:
75s plank - felt solid today!
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups - the progress on these is mad.
13 20kg squats
13 20kg lunges
13 one legged squats - the second time was pretty tough
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys
10x 2kg I's, Y's and T's
5x20kg assisted pull ups from locked arms
5x20kg assisted dips
2x all of:
75s plank - felt solid today!
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups - the progress on these is mad.
13 20kg squats
13 20kg lunges
13 one legged squats - the second time was pretty tough
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys
10x 2kg I's, Y's and T's
5x20kg assisted pull ups from locked arms
5x20kg assisted dips
Thursday Nov 20, 2014 #
6 PM
Running (road) warm up/down 16:05 2.65 km (6:04 / km) +31m 5:44 / km
ahr:191 max:245 shoes: Asics GT 1000
Jog to Munich hills with Gina.
Running (road) hills 56:12 7.18 km (7:50 / km) +430m 6:01 / km
ahr:171 max:243 shoes: Asics GT 1000
25x 150m hills
As usual completely diisregard the HR. Was in my bag for most of it!
Basically did 5x easyish, 5x hard, 3 min rest 3x middling, 5x hard 5x middling
Was tough but really fun. Super misty. Could really feel the strength building in the legs! Heels are a bit blistery with these new shoes. Gotta take care of that.
As usual completely diisregard the HR. Was in my bag for most of it!
Basically did 5x easyish, 5x hard, 3 min rest 3x middling, 5x hard 5x middling
Was tough but really fun. Super misty. Could really feel the strength building in the legs! Heels are a bit blistery with these new shoes. Gotta take care of that.
Running (road) warm up/down 15:51 2.51 km (6:18 / km) +14m 6:08 / km
ahr:163 max:194 shoes: Asics GT 1000
Jog home with Gina.
Wednesday Nov 19, 2014 #
8 PM
Running (off-road) 1:25:59 [2] 13.2 km (6:31 / km) +400m 5:39 / km
shoes: Inov8 X-Talon
Long run with ColmM CillinC Roisin Conor O'Keefe and Kieran.
Started at the bottom of Massey's and up the trail to Cruagh. Across to pine forest and up tibradden. Then back the same way.
Weather was pretty terrible. Heavy rain and a bit of wind. Good chats a nice day out. Forgot my garmin though so have to copy the others.
Started at the bottom of Massey's and up the trail to Cruagh. Across to pine forest and up tibradden. Then back the same way.
Weather was pretty terrible. Heavy rain and a bit of wind. Good chats a nice day out. Forgot my garmin though so have to copy the others.
Tuesday Nov 18, 2014 #
Note
Moved car shopping to today and will very likely miss Crusaders intervals. Should be home at about 7 though so will have time to get out myself. Short hills on Thursday so should probably do something longer. Maybe 6x 800m. Shall see.
Monday Nov 17, 2014 #
Note
Monday - am gym, pm run to climbing, climbing, run home
Tuesday - Car shopping => solo intervals
Wednesday - Long run 3rock! moved car shopping to let me do this. Also so the car is not gone!
Thursday - 25x 100m hills with Gina for her birthday session.
Friday - gym + easy run
Saturday - rest. Doing computers in Orienteering from 10-5 in Portlaoise and then have Gina's birthday party as soon as I get back.
Sunday - long run
Back to normal. Supposed to be an easy week in the global plan and Wednesday and Saturday will probably make that true. Think I will try and do 4 mile reps this week.
Tuesday - Car shopping => solo intervals
Wednesday - Long run 3rock! moved car shopping to let me do this. Also so the car is not gone!
Thursday - 25x 100m hills with Gina for her birthday session.
Friday - gym + easy run
Saturday - rest. Doing computers in Orienteering from 10-5 in Portlaoise and then have Gina's birthday party as soon as I get back.
Sunday - long run
Back to normal. Supposed to be an easy week in the global plan and Wednesday and Saturday will probably make that true. Think I will try and do 4 mile reps this week.
Strength 31:17 [2]
shoes: Asics Gel 1170
New increment so only 1x today. Friday gets 2x. Numbers of reps are a bit weird as this is an intermediate phase.
1x all of:
75s plank - back sore doing this so had to stretch it a bit in the middle
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups
13 20kg squats
13 20kg lunges
13 one legged squats
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys
10x 2kg I's, Y's and T's
1x all of:
75s plank - back sore doing this so had to stretch it a bit in the middle
52s side plank
38 calf raises on step
38 side leg raises each side
38 inside leg raises
20 push ups
13 20kg squats
13 20kg lunges
13 one legged squats
38 back ups
38s side-to-side back ups
50 crunches
38 platform leg dips
20 1 legged bridge extensions
13 1 legged bridge raises
25 back extension doggys
25 side lift doggys
10x 2kg I's, Y's and T's
7 PM
Running (road) 20:01 4.0 km (5:00 / km) +49m 4:43 / km
ahr:127 max:162 shoes: Asics GT 1000
Run to climbing. Nice evening out had to take off the jacket. Had to increase the distance a small bit since Garmin didn't have satellites.
Rock Climbing 1:00:00 [1]
Climbing in Gravity. Was doing well today. Got the power dyno flag that I've been trying for ages and did a few other things that I didn't manage on Friday.
10 PM
Running (road) 23:15 4.08 km (5:42 / km) +3m 5:41 / km
ahr:95 max:140 shoes: Asics GT 1000
Run home with Gina. Still lovely out and probably didn't need the jacket.
Sunday Nov 16, 2014 #
Note
Feeling sore from yesterday. That and I spent most of the day car shopping meant I was very tired and didn't go for a run.
Back to normal next week is the plan.
Back to normal next week is the plan.
Saturday Nov 15, 2014 #
8 AM
Running (road) 46:20 4.64 km (9:59 / km) +47m 9:30 / km
ahr:49 max:88 shoes: Asics GT 1000
Going to the race in the park. Some jogging and some walking. Lovely morning out.
Running (road) warm up/down 12:25 1.96 km (6:20 / km) +1m 6:20 / km
ahr:133 max:155 shoes: Asics GT 1000
Warm up, few dynamics and strides on the road to loosen up. Feeling a bit tight after the gym and climbing yesterday but not too bad.
Running (road) race 41:35 10.02 km (4:09 / km) +54m 4:02 / km
ahr:87 max:156 shoes: Asics GT 1000
10km Mo run.
I decided I would go out and try to do the 40 mins that I wanted to do and see what happened. Kinda knew it would be super tough going by my interval speed but why not try. Also it was a relatively tough course with the hill out of the furry glen and a bit of a drag up furze road
km splits:
3:57, 3:57, 3:54, 4:16, 4:07, 4:11, 4:12, 4:11, 4:38, 4:08
1: Started out a bit far back in the group as I had no idea where I should be. Sat a the pace I though I should be doing. 3:57 perfect
2: Kept going, little hill at about 1.5km starting to find the group of guys I wanted to be running with. Still feeling good, 3:57. Excellent
3: This had the big down and uphill. Knew it would make or break me. Thought I had to keep the pace close to 4 min/k. Did a little bit of fighting passed out some orange guys and the blessington lakeside fella who stopped to tie his shoelaces. This is also where I started to catch up with the back of the 5k runners. 3:53! with the hills, oh?
4: Gina was here cheering me at the top of the hill which was nice. Weaved my way around the 5kers and suddenly realised I was not feeling so good. Hung on as much as I could. 4:16, ah this is why the hill was a bad thing. Had no idea who was around me due to the mess of 5k people.
5: was still very close to the 4 min/k mark average, only 4 seconds over so I thought if I could bring the pace back down I could still do it. Tried up the straight and tried 4:07. Starting to get sore now. Just ran a 5k PB, only just though. That might be bad?
6: start of the second lap, 5kers gone. So were all the 10kers for no apparent reason. Was completely along except for some guys off up the road who I knew would be close to the 40. Tried to do something about staying near them but nothing happened. Orange guy came past me at the 6k mark, 4:11
7: Keep fighting to hang onto orange guy. Gina cheering here again was useful but orange guy pulled away on the slight climb. 4:12
8: back to the hilly section and me fighting. Fought well, took a little relax on the downhill but handled the climb well, 4:11
9: or so I thought. Came to a standstill, metaphorically. Lungs burning people passing me out trying to up the pace but nothing. Suffer suffer suffer, 4:38!!!! oof
10: Back to Gina who ran along beside me for a while. I was giving it my all to stay with the guy who had just passed me and not let anyone else past. One guy came past and then I tried to hang onto him. Just about did. Pushed a bit and had a small increase in pace near the end but he had some life and stayed ahead of me just. 4:08
Happy enough really. The 40 mins was a high ambition especially with the hill. Learned a lot though. The hill is not the hard part, it's the bit after the hill. Had I kept the pace lower (maybe 10s slower for the k) the first time up the hill I think I could have been maybe 30s faster on the rest, or a 20s faster time. Maybe. Somewhere to start in any case. Also not being just at the end of a sickness could help a lot.
HR monitor is a bit nonsense really, have to get that sorted.
I decided I would go out and try to do the 40 mins that I wanted to do and see what happened. Kinda knew it would be super tough going by my interval speed but why not try. Also it was a relatively tough course with the hill out of the furry glen and a bit of a drag up furze road
km splits:
3:57, 3:57, 3:54, 4:16, 4:07, 4:11, 4:12, 4:11, 4:38, 4:08
1: Started out a bit far back in the group as I had no idea where I should be. Sat a the pace I though I should be doing. 3:57 perfect
2: Kept going, little hill at about 1.5km starting to find the group of guys I wanted to be running with. Still feeling good, 3:57. Excellent
3: This had the big down and uphill. Knew it would make or break me. Thought I had to keep the pace close to 4 min/k. Did a little bit of fighting passed out some orange guys and the blessington lakeside fella who stopped to tie his shoelaces. This is also where I started to catch up with the back of the 5k runners. 3:53! with the hills, oh?
4: Gina was here cheering me at the top of the hill which was nice. Weaved my way around the 5kers and suddenly realised I was not feeling so good. Hung on as much as I could. 4:16, ah this is why the hill was a bad thing. Had no idea who was around me due to the mess of 5k people.
5: was still very close to the 4 min/k mark average, only 4 seconds over so I thought if I could bring the pace back down I could still do it. Tried up the straight and tried 4:07. Starting to get sore now. Just ran a 5k PB, only just though. That might be bad?
6: start of the second lap, 5kers gone. So were all the 10kers for no apparent reason. Was completely along except for some guys off up the road who I knew would be close to the 40. Tried to do something about staying near them but nothing happened. Orange guy came past me at the 6k mark, 4:11
7: Keep fighting to hang onto orange guy. Gina cheering here again was useful but orange guy pulled away on the slight climb. 4:12
8: back to the hilly section and me fighting. Fought well, took a little relax on the downhill but handled the climb well, 4:11
9: or so I thought. Came to a standstill, metaphorically. Lungs burning people passing me out trying to up the pace but nothing. Suffer suffer suffer, 4:38!!!! oof
10: Back to Gina who ran along beside me for a while. I was giving it my all to stay with the guy who had just passed me and not let anyone else past. One guy came past and then I tried to hang onto him. Just about did. Pushed a bit and had a small increase in pace near the end but he had some life and stayed ahead of me just. 4:08
Happy enough really. The 40 mins was a high ambition especially with the hill. Learned a lot though. The hill is not the hard part, it's the bit after the hill. Had I kept the pace lower (maybe 10s slower for the k) the first time up the hill I think I could have been maybe 30s faster on the rest, or a 20s faster time. Maybe. Somewhere to start in any case. Also not being just at the end of a sickness could help a lot.
HR monitor is a bit nonsense really, have to get that sorted.
Running (road) warm up/down 10:56 [2] 1.8 km (6:04 / km)
ahr:61 max:69 shoes: Asics GT 1000
jog home with Gina. Some of the way. It was a nice day so we walked some of it and ate my free things. The coconut water was awful.
Friday Nov 14, 2014 #
Strength 1:07:39 [2]
slept:7.5 shoes: Asics Gel 1170
Weight not terrible for a week of doing nothing and considering how much I ate in BEAR last night. Could do with more sleep though.
3x instead of 2x
3x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
20 back extension doggys
20 side lift doggys
Did no arm/shoulder stuff cause my neck has been a bit sore from it. Lay off it his week and I should be good to go next week.
3x instead of 2x
3x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
20 back extension doggys
20 side lift doggys
Did no arm/shoulder stuff cause my neck has been a bit sore from it. Lay off it his week and I should be good to go next week.
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Loads of new blacks today. Fun route. Also did my first red ever, skipping over the blues!
Thursday Nov 13, 2014 #
6 PM
Running (road) warm up/down 7:17 1.03 km (7:03 / km) +1m 7:01 / km
ahr:106 max:129 shoes: Asics GT 1000
Running (road) tempo 25:16 5.16 km (4:54 / km) +2m 4:54 / km
ahr:159 max:170 shoes: Asics GT 1000
3x 1 mile
Took it quite easy to ease back into it
7:05, 7:15, 7:10
Took it quite easy to ease back into it
7:05, 7:15, 7:10
Running (road) warm up/down 8:08 1.23 km (6:37 / km) +3m 6:32 / km
ahr:134 max:155 shoes: Asics GT 1000
Wednesday Nov 12, 2014 #
Note
Ok I feel better now in general. Just have this ridiculous cough. Did some cycling on the turbo last night but forgot to upload it. I'll skip the long mountain run tonight since I always get quite cold doing those. An hour in the park tonight and should be back to normal training tomorrow.
6 PM
Note
Was feeling feverish when I left work and worse at home. Another evening of resting.
Tuesday Nov 11, 2014 #
Note
Not feeling so terrible today. Just have this horrendously chesty cough. Have my gear to go training. Think I should go for a run but maybe not intervals.
6 PM
Cycling warm up/down 9:54 [1]
ahr:72 max:75 shoes: Basso
Cycling intervals 15:00
ahr:97 max:123 shoes: Basso
Cycling warm up/down 15:01
ahr:111 max:124 shoes: Basso
Monday Nov 10, 2014 #
Note
(sick)
Not a whole lot better. Worse in some ways. Probably feel better but sore throat and heavy cough today. On the lemsip and cough syrup.
Note
Monday - rest - stretching
Tuesday - rest? see how I am
Wednesday - Easy runout due to IV's)
Thursday - Mile reps with Crusaders
Friday - gym
Saturday - Mo run 10k race
Sunday - long run
Will depend on cold recovery. Plan is to do some stretching and rolling as much as I can while I'm not exercising.
Tuesday - rest? see how I am
Wednesday - Easy runout due to IV's)
Thursday - Mile reps with Crusaders
Friday - gym
Saturday - Mo run 10k race
Sunday - long run
Will depend on cold recovery. Plan is to do some stretching and rolling as much as I can while I'm not exercising.
8 PM
Note
Had a nice relaxing bath. Did some stretching and I feel somewhat better now.
Saturday Nov 8, 2014 #
Note
(sick)
Feeling pretty bad today really. Skipping this race.
Went and got some new insoles instead.
Went and got some new insoles instead.
Friday Nov 7, 2014 #
8 AM
Strength 49:49 [2]
shoes: Asics GT 1000
Ben Dunne again. Feeling a bit tired today. Not hot water so a freezing shower afterwards.
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
20 back extension doggys
20 side lift doggys
1x
30x 35kg front lat pull downs
10x 2kg I's, Y's and T's
5x 10kg pull ups drops
2x 10kg chin ups
Climbing this evening so a little bit easier on the pull uppy things.
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
20 back extension doggys
20 side lift doggys
1x
30x 35kg front lat pull downs
10x 2kg I's, Y's and T's
5x 10kg pull ups drops
2x 10kg chin ups
Climbing this evening so a little bit easier on the pull uppy things.
Thursday Nov 6, 2014 #
6 PM
Running (road) 18:05 2.74 km (6:36 / km) +31m 6:15 / km
ahr:117 max:148 shoes: Inov8 X-Talon
Jog to the Munich Hills with Gina. Did some dynamics on the way.
Running (road) 25:26 5.07 km (5:01 / km) +195m 4:13 / km
ahr:160 max:177 shoes: Inov8 X-Talon
3x 1 mile hills 90s rest
Decided to mix it up this week. Went to the Munich hills and found me a nice rolling mile loop. It was one of those sessions that builds character. Pretty happy with the speed. The lap was tough and I held well.
6:58, 6:55, 6:58
Decided to mix it up this week. Went to the Munich hills and found me a nice rolling mile loop. It was one of those sessions that builds character. Pretty happy with the speed. The lap was tough and I held well.
6:58, 6:55, 6:58
Running (road) 13:10 2.17 km (6:03 / km) +2m 6:02 / km
ahr:131 max:140 shoes: Inov8 X-Talon
Jog home. Stopped in the shop to get some milk. also got almond milk to try out. It is not a thing.
Wednesday Nov 5, 2014 #
6 PM
Running (road) long 1:40:25 17.44 km (5:45 / km) +491m 5:03 / km
ahr:67 max:137 shoes: Inov8 X-Talon
Long run on Howth. Absolutely gorgeous evening out. Almost full moon, clear skies looking out over the sea. Saw an Owl. Not sure I've ever actually seen one flying around before. Also saw a black rabbit. Not sure he was wild... Then saw a heron on the way home. It wasn't Kyle...
Felt really good running. Nice distance. Had to do a few loops at the end cause I was a bit worried about missing the train home.
Felt really good running. Nice distance. Had to do a few loops at the end cause I was a bit worried about missing the train home.
Tuesday Nov 4, 2014 #
6 PM
Running (road) warm up/down 21:27 3.18 km (6:44 / km) +13m 6:36 / km
ahr:119 max:164 shoes: Asics GT 1000
Few laps + 4 strides.
Running (road) intervals 23:46 5.38 km (4:25 / km)
ahr:169 max:181 shoes: Asics GT 1000
12x 400m 30s rest. Ouch.
On the pitch beside the astro turf this week (Ringsend park?). 390m lap marked out so had to do the lap + a little. Joined in with the front group in order to try and push myself a bit more in these sessions. I did that anyway. Felt tough and was tired at the end.
86, 88, 87, 88, 84, 87, 90, 87, 89, 89, 88, 87
Recovery seems good though and I didn't feel too bad on the cycle home. Excellent.
On the pitch beside the astro turf this week (Ringsend park?). 390m lap marked out so had to do the lap + a little. Joined in with the front group in order to try and push myself a bit more in these sessions. I did that anyway. Felt tough and was tired at the end.
86, 88, 87, 88, 84, 87, 90, 87, 89, 89, 88, 87
Recovery seems good though and I didn't feel too bad on the cycle home. Excellent.
Running (road) warm up/down 9:04 1.46 km (6:13 / km)
ahr:134 max:140 shoes: Asics GT 1000
Some laps. Bit of a blister forming with the new shoes so didn't do too much.
Monday Nov 3, 2014 #
Note
Monday - am gym, pm climbing
Tuesday - crusaders intervals
Wednesday - pm Howth 100 mins (looks like all the Uni people are out due to IV's)
Thursday - Mile hill reps in Phoenix park (by myself?)
Friday - gym
Saturday - BHAA race
Sunday - Carraigshouk Brown + a bit more (Green?) to make it ~120 mins
Tuesday - crusaders intervals
Wednesday - pm Howth 100 mins (looks like all the Uni people are out due to IV's)
Thursday - Mile hill reps in Phoenix park (by myself?)
Friday - gym
Saturday - BHAA race
Sunday - Carraigshouk Brown + a bit more (Green?) to make it ~120 mins
Note
Went to Aoibheann's graduation dinner in Bunsen instead of training today. Nice burger, have had better though. Switching today's plan with Friday.
Added map from MOC too. Also put up the splits I missed. Anyone can check my GPS and see I did actually go there if you were worried I didn't!
Added map from MOC too. Also put up the splits I missed. Anyone can check my GPS and see I did actually go there if you were worried I didn't!
8 AM
Strength 51:12 [2]
shoes: Asics Gel 1170
Back to Ben Dunne in order to do it before work.
So much sweatier.
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys
1x
30x 35kg front lat pull downs
random 2kg I's, Y's and T's while Gina showed me what they were.
4x pull ups drops
1x chin up drops
It is time I came up with an overall strength plan for the winter. Need to work out what the progression should be.
So much sweatier.
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
30 platform leg dips
15 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys
1x
30x 35kg front lat pull downs
random 2kg I's, Y's and T's while Gina showed me what they were.
4x pull ups drops
1x chin up drops
It is time I came up with an overall strength plan for the winter. Need to work out what the progression should be.
Sunday Nov 2, 2014 #
11 AM
Running (road) warm up/down 11:32 1.62 km (7:08 / km) +26m 6:37 / km
ahr:122 max:148 shoes: VJ Falcon
Warm up to the start with Cillin and then some strides and stuff.
Orienteering race 1:23:42 12.26 km (6:50 / km) +289m 6:06 / km
ahr:166 max:181 spiked:18/29c shoes: VJ Falcon
Munster Champs 2014.
Darren kindly sent me a jpeg so here is my Map. Thanks Darren!
Was taking this seriously enough, though not 100%. Plan was to keep the focus and try and run consistently. Didn't really work! Was really terrible in the circle on many controls. Spike number is really low!
Start of number 1 was good, plan was to use the hill and see the wall and lan don the control. Was too high and couldn't see the pit dropping ~15s.
2 I climbed up the hill and it went ok. Runnability wasn't great but there were rocks everywhere so I had no idea which one the control wold be on. Guessed right apparently!
Down to the track, which wasn't really a track. Run along in confusion until what I though was the hashing and a little past to drop in seeing the kite.
Slog up to 4. Stuck to the path as the forest runnability wasn't great. Lost time here as I was standing with my SI card in the box for a good 15s trying to get it to punch. No dice.
Went left to 5, no idea how good/bad it was. Up through ght gap in the green and couldn't make sense of the contours. Could see about 5 cairns and thought I was a bit left so went right but was wrong. Dropped another 20-30s here.
6 was ok but I was a bit high to avoid the hashing and got stuck in the rocky ground so was inneficient. Maybe another 10s. Possibly more. Control didn't work again.
Was just silly on 7. Compassed and never saw the wall surrounding it. Was thinking about 6 & 4 not working and not concentrating. Straight past it and got to the next wall. Turned back and found it quickly but never saw the wall. Another 40s, being kind.
Hesitant in the circle for 8. Just not enough flow. Again control didn't work and I was pretty annoyed by this now. Running hard down the road to 9 then and when I got into the forest just stopped dead on fallen trees. Was a bit frustrated here again.
Went down to the track for 10 as I had no idea what the contours were doing going straight. Conor saved about 40s on me by staying up! Saw Gina here and she said I had nearly caught Cillin.
Down into 11 was worried but got it ok and saw Cillin as I was climbing out of it. Spent most of 12 trying to catch him and checking he wasn't doing anything dumb and was with him when we got to the top of the spur on the way to 13. He dropped I stayed high he was dropped. Contours were super weird here with me running in a pan flat area while the map clearly has it quite slopey.
Up along the "runnable" forest to 14. Some of which I spent crawling under rhodendrons. Lost track of how far I had gone, hesitated, looked left and there it was. Phew!
Tried to stay high of the inventive map symbol going to 15 but ran straight into a barbed wire fence. Stopped dead in a lot of pain. Somehow it was entirely superficial. Got not one barb in me! Was a bit headless for the rest of the leg running up and down and even limboing under a fallen tree. Lost ~40 to Conor again.
16 was fine, if surprising as I never went around any green before it. Looking at it now, pretty sure it was in the wrong place.
17 was horrible, at least getting out of 16 was until the track. Then there was some road running, 12 controls later I was done....
I jest, 18 was super high up a hill I didn't expect to find. 19 was alright.
Got stuck in the marsh going right to 20 a bit and the route choice was bad, if only because the forest at the end was terrible (~20s?)
21 I foolishly stayed in the forest. Rough times at the start, partially due to me being dumb. Then more road.
Again was epically stupid, though the map was so odd. Crossed the fence into the control and there was nothing that the map said was there, actually there. Stopped horrendously confused for 40s. Decided to carry on and found the crag.
Went right for 23 and the road went on for ages. Eventually found the paths and saw the road wiggle. Cut in, past the first unmarked crag, into the valley with the control.
Back out to the road again. Run run run, in path to control. Easy.
Run run run. This was kinda fun actually since the path was quite limestoney and rough! Cut a little at the end not sure how good it was.
Out to the road. Then some more ???. Never saw the hill until I hit the track junction. Ran up it then and along. Went to the wrong crag first and dropped another 20s.
Out to the open, straight to the hill. Went past the crag, which had a large hill beside it. Was a bit confused. Looked at gina's map later and there is a contour there! Completely covered by the line on mine. Control was quite obvious then.
Out into the field and trying to run fast. Didn't do that well. Jumped the fences nicely and a spike woo!
Not so woo :( Left in completely the wrong direction towards some other control. Corrected but felt dumb.
Overall very poor really. Not enough concentration and security in finding the control. Then again the map didn't help that much! Not that happy but at least I beat Conor!!
Darren kindly sent me a jpeg so here is my Map. Thanks Darren!
Was taking this seriously enough, though not 100%. Plan was to keep the focus and try and run consistently. Didn't really work! Was really terrible in the circle on many controls. Spike number is really low!
Start of number 1 was good, plan was to use the hill and see the wall and lan don the control. Was too high and couldn't see the pit dropping ~15s.
2 I climbed up the hill and it went ok. Runnability wasn't great but there were rocks everywhere so I had no idea which one the control wold be on. Guessed right apparently!
Down to the track, which wasn't really a track. Run along in confusion until what I though was the hashing and a little past to drop in seeing the kite.
Slog up to 4. Stuck to the path as the forest runnability wasn't great. Lost time here as I was standing with my SI card in the box for a good 15s trying to get it to punch. No dice.
Went left to 5, no idea how good/bad it was. Up through ght gap in the green and couldn't make sense of the contours. Could see about 5 cairns and thought I was a bit left so went right but was wrong. Dropped another 20-30s here.
6 was ok but I was a bit high to avoid the hashing and got stuck in the rocky ground so was inneficient. Maybe another 10s. Possibly more. Control didn't work again.
Was just silly on 7. Compassed and never saw the wall surrounding it. Was thinking about 6 & 4 not working and not concentrating. Straight past it and got to the next wall. Turned back and found it quickly but never saw the wall. Another 40s, being kind.
Hesitant in the circle for 8. Just not enough flow. Again control didn't work and I was pretty annoyed by this now. Running hard down the road to 9 then and when I got into the forest just stopped dead on fallen trees. Was a bit frustrated here again.
Went down to the track for 10 as I had no idea what the contours were doing going straight. Conor saved about 40s on me by staying up! Saw Gina here and she said I had nearly caught Cillin.
Down into 11 was worried but got it ok and saw Cillin as I was climbing out of it. Spent most of 12 trying to catch him and checking he wasn't doing anything dumb and was with him when we got to the top of the spur on the way to 13. He dropped I stayed high he was dropped. Contours were super weird here with me running in a pan flat area while the map clearly has it quite slopey.
Up along the "runnable" forest to 14. Some of which I spent crawling under rhodendrons. Lost track of how far I had gone, hesitated, looked left and there it was. Phew!
Tried to stay high of the inventive map symbol going to 15 but ran straight into a barbed wire fence. Stopped dead in a lot of pain. Somehow it was entirely superficial. Got not one barb in me! Was a bit headless for the rest of the leg running up and down and even limboing under a fallen tree. Lost ~40 to Conor again.
16 was fine, if surprising as I never went around any green before it. Looking at it now, pretty sure it was in the wrong place.
17 was horrible, at least getting out of 16 was until the track. Then there was some road running, 12 controls later I was done....
I jest, 18 was super high up a hill I didn't expect to find. 19 was alright.
Got stuck in the marsh going right to 20 a bit and the route choice was bad, if only because the forest at the end was terrible (~20s?)
21 I foolishly stayed in the forest. Rough times at the start, partially due to me being dumb. Then more road.
Again was epically stupid, though the map was so odd. Crossed the fence into the control and there was nothing that the map said was there, actually there. Stopped horrendously confused for 40s. Decided to carry on and found the crag.
Went right for 23 and the road went on for ages. Eventually found the paths and saw the road wiggle. Cut in, past the first unmarked crag, into the valley with the control.
Back out to the road again. Run run run, in path to control. Easy.
Run run run. This was kinda fun actually since the path was quite limestoney and rough! Cut a little at the end not sure how good it was.
Out to the road. Then some more ???. Never saw the hill until I hit the track junction. Ran up it then and along. Went to the wrong crag first and dropped another 20s.
Out to the open, straight to the hill. Went past the crag, which had a large hill beside it. Was a bit confused. Looked at gina's map later and there is a contour there! Completely covered by the line on mine. Control was quite obvious then.
Out into the field and trying to run fast. Didn't do that well. Jumped the fences nicely and a spike woo!
Not so woo :( Left in completely the wrong direction towards some other control. Corrected but felt dumb.
Overall very poor really. Not enough concentration and security in finding the control. Then again the map didn't help that much! Not that happy but at least I beat Conor!!
Running (road) warm up/down 10:01 [2] 1.61 km (6:13 / km) +6m 6:06 / km
ahr:54 max:72 shoes: VJ Falcon
Jog around the front of the house overlooking the lake. Pretty nice view really.
Friday Oct 31, 2014 #
Strength 48:53 [2]
shoes: Asics Gel 1170
In irishtown stadium again
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys
1x
30x 34kg front lat pull downs
4x pull ups drops
1x chin up drops
I should probably log these in the order that I do them. Meh
2x all of:
60s plank
45s side plank
30 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
40 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
15 back extension doggys
15 side lift doggys
1x
30x 34kg front lat pull downs
4x pull ups drops
1x chin up drops
I should probably log these in the order that I do them. Meh
8 AM
Note
Went to go to the gym this morning but turns out Ringsend Stadium only opens at 10 so I ended up in work really early. Damn. I guess I'll just leave really early now and go to the gym afterwards.
7 PM
Stretching/Rehab (+ Rolling) 20:00 [0]
Thursday Oct 30, 2014 #
Stretching/Rehab (+ rolling) 26:00 [0]
Calves very tight and body in general quite tight. Need to do more of this.
6 PM
Running (road) warm up/down 13:33 2.1 km (6:27 / km) +1m 6:26 / km
ahr:114 max:131 shoes: Asics Gel 1170
Running (road) tempo 23:57 5.09 km (4:42 / km) +1m 4:42 / km
ahr:160 max:170 shoes: Asics Gel 1170
3x 1 mile 60s rest
Small but slower than last week but nothing to be worried about. Much windier and warmer. Also slightly different course meant tighter bends.
First day in ages that I didn't really feel like going training beforehand but I was grand once I got out.
6:53, 6:48, 6:44
Small but slower than last week but nothing to be worried about. Much windier and warmer. Also slightly different course meant tighter bends.
First day in ages that I didn't really feel like going training beforehand but I was grand once I got out.
6:53, 6:48, 6:44
Running (road) warm up/down 11:14 2.07 km (5:26 / km) +3m 5:24 / km
ahr:143 max:170 shoes: Asics Gel 1170
Wednesday Oct 29, 2014 #
Running (off-road) long 1:38:22 [2] 15.1 km (6:31 / km)
shoes: Inov8 X-Talon
Forgot my GPS today. Started feeling a bit weak but built into pretty decently. Bit rough out weather wise maybe should have more gear.
Tuesday Oct 28, 2014 #
Note
October done. Good job. Consistency was good.
Did less than half the amount of strength work of September so I have to watch that. Was impacted by RTC week but I should still be doing it. Calves were a bit tight agfter Waterford so should start doing some more rolling.
I think I should have a slightly easier week so I might take it easy on Saturday and try and take the Munsters relatively seriously. Need to make a general plan for the rest of the year as my old one only went as far as RTC so that might change this week but hopefully shouldn't.
Monday - Waterford urban (done)
Tuesday - crusaders intervals
Wednesday - am gym + pm Ticknock 90 mins
Thursday - ?
Friday - gym
Saturday - easy run
Sunday - MOC
Did less than half the amount of strength work of September so I have to watch that. Was impacted by RTC week but I should still be doing it. Calves were a bit tight agfter Waterford so should start doing some more rolling.
I think I should have a slightly easier week so I might take it easy on Saturday and try and take the Munsters relatively seriously. Need to make a general plan for the rest of the year as my old one only went as far as RTC so that might change this week but hopefully shouldn't.
Monday - Waterford urban (done)
Tuesday - crusaders intervals
Wednesday - am gym + pm Ticknock 90 mins
Thursday - ?
Friday - gym
Saturday - easy run
Sunday - MOC
6 PM
Running (road) warm up/down 18:14 2.54 km (7:10 / km) +1m 7:09 / km
ahr:121 max:148 shoes: Asics Gel 1170
Warm up over to the park, 2 laps then dynamics.
Track will be ready in June is the story. Moving to Ringsend park next week where they will mark out a 400m circuit and some floodlights are ordered.
Track will be ready in June is the story. Moving to Ringsend park next week where they will mark out a 400m circuit and some floodlights are ordered.
Running (road) intervals 28:09 5.16 km (5:28 / km) +1m 5:27 / km
ahr:163 max:176 shoes: Asics Gel 1170
6x 800m 90s recovery.
Good long recovery today. They were also slightly longer than 800 m (GPS says 810-820). Was in a nice group of 6 working together well with me pacing the first 200m normally and then others doing the rest. everyone very close though.
3:14, 3:10, 3:09, 3:13, 3:08, 3:05
A little slow on the first as was just getting into it and the 4th no one took up the pacing on the second half so I relaxed a bit assuming we were going too fast. Otherwise good. Can probably be doing them a bit faster though. Would be nice to be doing the reps on the same course so that I can see how they compare.
Good long recovery today. They were also slightly longer than 800 m (GPS says 810-820). Was in a nice group of 6 working together well with me pacing the first 200m normally and then others doing the rest. everyone very close though.
3:14, 3:10, 3:09, 3:13, 3:08, 3:05
A little slow on the first as was just getting into it and the 4th no one took up the pacing on the second half so I relaxed a bit assuming we were going too fast. Otherwise good. Can probably be doing them a bit faster though. Would be nice to be doing the reps on the same course so that I can see how they compare.
Running (road) warm up/down 11:23 2.04 km (5:35 / km) +3m 5:33 / km
ahr:139 max:147 shoes: Asics Gel 1170
2 laps warm down and back to the stadium
Monday Oct 27, 2014 #
10 AM
Running (road) warm up/down 7:20 1.22 km (6:01 / km) +1m 6:00 / km
ahr:102 max:131 shoes: Asics Gel 1170
Warming up. Trying to find somewhere to go and then found they needed someone to get the descriptions from registration so I volunteered.
Orienteering race 29:08 6.42 km (4:32 / km) +18m 4:29 / km
ahr:162 max:178 shoes: Asics Gel 1170
Running (road) warm up/down 8:47 1.01 km (8:43 / km) +14m 8:09 / km
ahr:109 max:138 shoes: Asics Gel 1170
Cool down with Colm, Cillin, Niall and Johnny.