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Training Log Archive: redrider

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Running20 13:40:00 91.58(8:57) 147.39(5:34) 736
  Cycling6 5:55:00 95.32(3:43) 153.4(2:19) 390
  Trail running4 5:05:35 32.06(9:32) 51.6(5:55) 878
  Strength7 4:00:00
  Cross training4 2:25:00 1.24 2.0
  Swimming2 40:00 1.24(32:11) 2.0(20:00)
  Total27 31:45:35 221.45 356.39 2004

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Wednesday Feb 27, 2019 #

7 AM

Running (BB) 24:00 [2] 4.0 km (6:00 / km)
(injured)

Easy morning run before work. Some pain in the calf.
5 PM

Running intervals 54:00 [4] 10.04 km (5:23 / km) +24m 5:19 / km
(injured)

4x1600m gentle tempo intervals at 4:10-4:15 pace with 2min walk recoveries. Track was pretty forgiving surface and calf felt quite alright, only last rep hurt a little.

Strength 45:00 [2]

Strength session at gym including some eccentric heel raises and one leg heel raises without weights, then 3x15x20kg calf raises, 3x10x20kg deep front squats, 3x12x40kg squats, 3x10x20kg one leg squats, 3x10x40kg dead lifts, 3x10x20kg backward lunges, followed by bringing the knee high up, hamstring exercises with tied ankles, and plenty of core exercises in between.

Tuesday Feb 26, 2019 #

Running 42:00 [2] 8.0 km (5:15 / km) +30m 5:09 / km
(injured)

Easy run along river path to Togher including 1k at 4:10 pace on gravel. Felt only a little.

Monday Feb 25, 2019 #

7 AM

Running (BB) 32:00 [3] 7.0 km (4:34 / km) +45m 4:26 / km
ahr:153 max:170 (injured)

Steady 6k morning run around Hyde Park at 4:20-4:30 pace. No pain! :D

Sunday Feb 24, 2019 #

7 AM

Running (BB) 35:00 [3] 7.6 km (4:36 / km)
ahr:170 max:155 (injured)

Steady 6k morning run around Hyde Park (4:20-4:40). No pain! :)

Saturday Feb 23, 2019 #

Running (BB) 31:00 [2] 5.0 km (6:12 / km)
(injured)

Easy run testing the calf. No pain.

Running 30:00 [1] 4.0 km (7:30 / km)
(injured)

Easy run in Hyde Park with Sami

Friday Feb 22, 2019 #

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
(injured)

5x5min/2min intervals on bike

Cross training (elliptical ) 30:00 [2]
(injured)

Strength 30:00 [2]
(injured)

Thursday Feb 21, 2019 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
(injured)

Cycling (indoor) 50:00 [2] 25.0 km (2:00 / km)
(injured)

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
(injured)

Wednesday Feb 20, 2019 #

7 AM

Running (BB) 28:00 [1] 5.02 km (5:35 / km) +24m 5:27 / km
(injured)

Very easy and gentle morning run around Eastgate business park in the rain testing the calf. Not 100% but better.
6 PM

Running 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km
(injured)

Tuesday Feb 19, 2019 #

Cycling intervals (indoor) 1:00:00 [4] 32.0 km (1:53 / km)
(injured)

3x8min/2min intervals on bike (220-230W). Pretty tough when not used to. At least I got the heart rate up and felt the lactate in my legs!

Running (treadmill) 20:00 [2] 3.53 km (5:40 / km)
(injured)

Swimming 20:00 [2] 1.0 km (20:00 / km)

Monday Feb 18, 2019 #

Cross training 45:00 [2]
(injured)

Running 15:00 [1] 2.0 km (7:30 / km)
(injured)

Strength 45:00 [3]

Sunday Feb 17, 2019 #

Trail running 1:00:00 [2] 11.4 km (5:16 / km) +131m 4:59 / km
(injured)

Easy run in Moanbaun woods. Had planned to go cycling but got flat tyre and the pump didn't work. After 2h I gave up and drove to Moanbaun woods to let off steam. Calf hurt a little but not too badly.

Cycling 1:20:00 [2] 25.4 km (3:09 / km) +390m 2:56 / km
(injured)

Short loop to Fivemilebridge, then towards Carrigaline and back through Westgrove.

Saturday Feb 16, 2019 #

Trail running 50:00 [2] 7.6 km (6:35 / km) +145m 6:00 / km
(injured)

Orienteering Farran Forest

Friday Feb 15, 2019 #

Running 45:00 [1] 7.1 km (6:20 / km) +52m 6:07 / km
(injured)

Strength 15:00 [2]

Thursday Feb 14, 2019 #

Cross training (crosstrainer) 30:00 [2]
(injured)

Running (treadmill) 30:00 [2] 5.0 km (6:00 / km)
(injured)

Tested some gentle running on treadmill keeping impact as low as possible.

Strength 45:00 [2]
(injured)

Gentle strength including heel raises and supported one leg heel raises. Also squats, step downs, deadlifts, quads on a machine, hamstrings on a machine, leg presses, lunges and core.

Cross training (rowing) 10:00 [2] 2.0 km (5:00 / km)

Wednesday Feb 13, 2019 #

Cycling (indoor) 1:00:00 [2] 25.0 km (2:24 / km)
(injured)

Cross training 30:00 [2]
(injured)

Strength 30:00 [2]

Gentle strength session including light calf exercises

Tuesday Feb 12, 2019 #

Note
(injured) (rest day)

Massage

Monday Feb 11, 2019 #

Cycling (spinning) 45:00 [2] 18.0 km (2:30 / km)
(injured)

Spinning was quite alright and didn't hurt much

Strength 30:00 [2]
(injured)

Gentle strength session avoiding loading calves.

Swimming 20:00 [2] 1.0 km (20:00 / km)

Swimming was ok but hard!

Sunday Feb 10, 2019 #

Trail running long 2:16:00 [2] 21.4 km (6:21 / km) +560m 5:37 / km

Knocknaskagh. Forest / hills between Glenville and Ballyhooly. Wanted to get out to trails and just randomly picked a place on the map that wasn't too far away. A mixture of everything: hard gravel, forest trails, and fallen trees. It turned into quite an adventure when some of the trails weren't there anymore and I was too stubborn to turn back. Also, weather changed a million times during the run from summer to rain, and then to winter and snow. Pulled right soleus after 2h and had to cut it short. Up to that I really enjoyed it! :)

Saturday Feb 9, 2019 #

9 AM

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)

Warm up with some drills and strides

Running 20:00 [5] 5.15 km (3:53 / km) +30m 3:46 / km

Ballincollig parkrun. Lots of people this morning. Over 600 runners and plenty of children, families, and dogs. Second lap pretty hazardous due to folk all over the place.

Running warm up/down 20:00 [2] 3.65 km (5:29 / km)

Warm down with Sorcha and Nollaigh

Friday Feb 8, 2019 #

7 AM

Running (BB) 51:00 [2] 9.0 km (5:40 / km) +50m 5:31 / km

Easy morning run with some strides

Thursday Feb 7, 2019 #

7 AM

Running (BB) 46:00 [3] 9.3 km (4:57 / km) +80m 4:45 / km

6k steady run at 4:30-4:45 pace before work. Legs tired from yesterday.

Wednesday Feb 6, 2019 #

Running long 1:36:00 [2] 16.0 km (6:00 / km) +180m 5:41 / km

Half long run with 5k in the middle with Karolina :)

Tuesday Feb 5, 2019 #

7 AM

Running (BB) 50:00 [3] 10.0 km (5:00 / km) +90m 4:47 / km

Morning run in the rain with Aske. Thai massage in the evening. OMG. Most painful massage ever.

Monday Feb 4, 2019 #

Running 57:00 [2] 10.0 km (5:42 / km) +50m 5:34 / km

Easy recovery run. Legs fine, just soles hurting.

Sunday Feb 3, 2019 #

Trail running warm up/down 24:00 [2] 4.2 km (5:43 / km) +21m 5:34 / km

Trail running 15:35 [5] 4.0 km (3:54 / km) +21m 3:48 / km

Irish National Masters CC Championships in Dundalk. Pretty tough day for me but we got team silver, yay! :D
Results: https://www.athleticsireland.ie/downloads/other/Ma...

Trail running warm up/down 20:00 [1] 3.0 km (6:40 / km)

Saturday Feb 2, 2019 #

Running 28:00 [2] 5.0 km (5:36 / km) +31m 5:26 / km

Easy run with drills and 5x100m strides

Friday Feb 1, 2019 #

Note
(rest day)

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