Training Log Archive: roarIn the 10 days ending Jul 18, 2017:
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Tuesday Jul 18, 2017 #
8 AM
Note
slept:8.0
5 PM
Running (road) warm up/down 23:55 3.64 km (6:34 / km) +26m 6:21 / km
ahr:133 max:174 shoes: Asics Hyper Speed 6 2016
Jog over to KG first to meet up with the people there and have some extra time outside in the sun. Feeling a bit heavy. Then back to Stadskogen basically the same way, but it also turned out I was the only person who knew the way so good thing I went! Then some drills and strides. Not feeling springy.
Running (road) intervals 48:06 8.82 km (5:27 / km) +44m 5:19 / km
ahr:168 max:179 shoes: Asics Hyper Speed 6 2016
2x5mins 3 rest, 2x4mins 2x3mins 2 rest, 2x2mins 1x1min, 1 rest
Well this was humbling. Went mostly to socialise but the body was not playing ball. Well, except for my HR. Highest HR since I don't know when, but I wasn't going fast. At the back of the group pretty much always and had to skip part of the second 4.
Well this was humbling. Went mostly to socialise but the body was not playing ball. Well, except for my HR. Highest HR since I don't know when, but I wasn't going fast. At the back of the group pretty much always and had to skip part of the second 4.
Running (road) warm up/down 12:11 [2] 1.67 km (7:16 / km)
shoes: Asics Hyper Speed 6 2016
Jog towards home with the group, then Ross and Rassmus, then just Rassmus. Seemed to recover pretty well but had a nice lie down on the sitting room floor when I got home. That was good.
Monday Jul 17, 2017 #
9 AM
Note
slept:7.5
Back to some kind of normality for a week. Plan is pretty non existent though. I'll play it by ear. I brought my cycling shoes from Ireland so there should be some cycling. Travelling to O-ringen on Saturday and day 1 is Sunday.
4 PM
Cycling 1:25:21 41.62 km (2:03 / km) +370m 1:58 / km
ahr:146 max:174 shoes: Cannondale CAAD8
Since it was sunny, I now have my cycling shoes and I don't have WOC to train for in the immediate future, I broke out the road bike. Decided on a lap of Lunsen to go to some new places. Absolutely fantastic tailwind in the beginning, though it was a little swirly at times.
Turning off the main road the road was a little more rolling so the speed dropped, though I did put some effort in on the little hills. Couple of other cyclists going the other way and passed a pair of roller skiers too. Was a little unsure at one junction and stopped to check the map which cost me on the average speed.
After this was a serious headwind and it wasn't until I got into the shelter of Lunsen forest that I got some speed up again. Decided to push Dag H, so took some speed down the hill to the bridge and then time trialled up the hill. Pretty tough that was.
Good fun and a nice change from running. Some company would be nice for the headwind parts perhaps.
Turning off the main road the road was a little more rolling so the speed dropped, though I did put some effort in on the little hills. Couple of other cyclists going the other way and passed a pair of roller skiers too. Was a little unsure at one junction and stopped to check the map which cost me on the average speed.
After this was a serious headwind and it wasn't until I got into the shelter of Lunsen forest that I got some speed up again. Decided to push Dag H, so took some speed down the hill to the bridge and then time trialled up the hill. Pretty tough that was.
Good fun and a nice change from running. Some company would be nice for the headwind parts perhaps.
Sunday Jul 16, 2017 #
10 PM
Note
Apparently I messed up booking our flights home and I was on a different one from Gina. That meant I had a 4 hour wait in Dublin Airport as two separate lifts to the airport was not a thing. Very tired then for the day and had a lazy afternoon watching TV because we could.
Saturday Jul 15, 2017 #
1 PM
Hill Walk 5:00:00 21.67 km (13:51 / km) +945m 11:22 / km
shoes: Inov8 X-Talon 2016
Lap of Glendalough with Regina, Ruth & Don. Started up Camaderry the steep way and around anti-clockwise. Very enjoyable. Actual moving time 5 hours. It was not very high intensity and I forgot my HRM.
Nice leisurely day out. Sun was there in patches but pretty windy on the ridge the whole day. Shorts and fleece mostly as the rain looked like it might come a few times but never did. There was a hilarious incident where Don followed me through a bog and tried to use my footsteps but he got properly stuck. Had to do a whole team rescue operation as he was in deeper than the knee with both legs.
Raced with Gina for most summits so there were some sprints thrown in for good measure. Don got the jump on me on one when I wasn't paying attention, but then there wasn't any cairn so it wasn't a real victory for him. On the last I was held back so also carried Ruth up the hill. That was very hard.
Nice leisurely day out. Sun was there in patches but pretty windy on the ridge the whole day. Shorts and fleece mostly as the rain looked like it might come a few times but never did. There was a hilarious incident where Don followed me through a bog and tried to use my footsteps but he got properly stuck. Had to do a whole team rescue operation as he was in deeper than the knee with both legs.
Raced with Gina for most summits so there were some sprints thrown in for good measure. Don got the jump on me on one when I wasn't paying attention, but then there wasn't any cairn so it wasn't a real victory for him. On the last I was held back so also carried Ruth up the hill. That was very hard.
Friday Jul 14, 2017 #
Note
Have been taking it super easy this week. Few nights having some drinks with friends and catching up with people in Ireland. Met up with Johnny yesterday and had a chat about the WOC build up, how it went and what next.
Short term, the plan is to take a training break now until September. That is still do stuff and I should be ready to do 80k a week in September but do whatever I feel like rather than having a committed structure. Then I'll get into proper training. From that perspective I don't think it makes sense to do the SHI.
Long term, I'm looking at WOC 2019 in Norway.
For the next year, important races will be:
25manna 2017
Tiomila 2018
IOC - Yes I think IOC and not EOC, in order to save up holidays to go on a trip with what next summer should be my new wife.
Jukola 2018
WOC 2018
Short term, the plan is to take a training break now until September. That is still do stuff and I should be ready to do 80k a week in September but do whatever I feel like rather than having a committed structure. Then I'll get into proper training. From that perspective I don't think it makes sense to do the SHI.
Long term, I'm looking at WOC 2019 in Norway.
For the next year, important races will be:
25manna 2017
Tiomila 2018
IOC - Yes I think IOC and not EOC, in order to save up holidays to go on a trip with what next summer should be my new wife.
Jukola 2018
WOC 2018
Tuesday Jul 11, 2017 #
Note
slept:7.5 (rest day)
Busy day. Won't get out for a run.
Monday Jul 10, 2017 #
7 AM
Running (road) 18:49 3.31 km (5:41 / km) +12m 5:35 / km
ahr:143 max:153 slept:8.5 shoes: Inov8 X-Talon 2016
Easy morning run around Rathmines and Harold's Cross. Felt pretty rough really but it was very nice to get out before it started classic Dublin drizzle pretty much as soon as I got back. Hills seemed way harder than they should and I got a head rush after one set of lights. Need more water and sleep.
Sunday Jul 9, 2017 #
10 PM
Note
slept:5.5 (rest day)
Day 2 of post WOC rest and probably the last total no running one? Up at the 4am again this time to fly to Ireland where I spent the day in Comer. Nice to just put the feet up a bit and relax, though some more sleep might be nice.