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Training Log Archive: roar

In the 7 days ending Mar 31, 2014:

activity # timemileskm+mload
  Running (road)4 2:32:27 18.22(8:22) 29.32(5:12) 27742.3
  Orienteering1 1:13:56 6.08(12:10) 9.78(7:33) 38713 /20c65%14.8
  Rock Climbing1 1:00:006.0
  Strength1 30:486.2
  Total6 5:17:11 24.29 39.1 66413 /20c65%69.3
  [1-5]6 5:13:09
averages - sleep:7.5

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Monday Mar 31, 2014 #

Note
slept:8.0

Felt ill and very tired this morning so I gave the gym a miss. Had even gone to bed nice and early but didn't go asleep for ages.

Note

Not busy in work today so...

Well the winter training was pretty poor. Slight improvement and I've been dragging in the dust behind the bandwagon in the last few weeks.

The big positive id that I have really improved on the strength work. I'm at 10 hours this year and my most in any year ever is 14 apparently. I have been trying to keep that up as I think it is really important if I want to stay uninjured, since that is what has really held me back in the last two years.

Plan now is basically to get through EOC as best as I can and then get some more structure on my training before IOC and the WOC selection races in Italy.

Have started by organising some people to do hills in the Phoenix Park on Thursday. That'll be a good start. Then i'll go join a running club for Tuesday intervals. Howth Wednesdays is now a big thing with the daylight (but not this week because I have my NCT) and then the hillruns will start up.
6 PM

Running (road) warm up/down 29:52 intensity: (50 @0) + (6:24 @1) + (9:41 @2) + (12:57 @3) 5.41 km (5:31 / km) +38m 5:20 / km
ahr:133 max:161 shoes: Asics Gel 1170

Easy run in the park

Sunday Mar 30, 2014 #

Event: Pine Forest, Leinster League 4
 
12 PM

Running (road) warm up/down 3:57 intensity: (2:02 @0) + (1:55 @1) 0.42 km (9:26 / km) +39m 6:26 / km
ahr:110 max:131 slept:7.0 shoes: VJ Falcon

Feeling heavy. Not enough sleep.

Orienteering 1:13:56 intensity: (18:37 @1) + (42:43 @2) + (10:33 @3) + (2:03 @4) 9.78 km (7:33 / km) +387m 6:19 / km
ahr:124 max:167 spiked:13/20c shoes: VJ Falcon

Pretty poor today. Was feeling very tired and generally not that up for oing. Found it hard to keep pushing. technique was quite poor in places too.

"Felt like day 5 of Swedish O-Ringen" is how the sensation was put. Describes it accurately.

Brown - Splits

Friday Mar 28, 2014 #

7 PM

Rock Climbing 1:00:00 [1]

New blacks this week. Managed two of them.
Some time I will actually record my HR and how long I actually spend doing things.

Thursday Mar 27, 2014 #

6 PM

Running (road) 13:34 intensity: (18 @0) + (4 @1) + (4:21 @2) + (8:49 @3) + (2 @4) 2.77 km (4:54 / km) +33m 4:37 / km
ahr:150 max:163 shoes: Inov8 X-Talon

Running (road) hills 21:17 intensity: (5 @0) + (1:31 @1) + (4:29 @2) + (4:35 @3) + (10:37 @4) 4.05 km (5:16 / km) +44m 4:59 / km
ahr:158 max:177 shoes: Inov8 X-Talon

3x hills loop (3x 900m, 3x100m ) in the Munich hills. Had intended to do 4 but did the first too fast. kept up the speed and only did 3:
3:47
3:47
3:54

Running (road) 15:19 intensity: (26 @0) + (1:43 @1) + (9:56 @2) + (3:14 @3) 2.74 km (5:36 / km) +18m 5:25 / km
ahr:142 max:155 shoes: Inov8 X-Talon

Wednesday Mar 26, 2014 #

Strength 30:48 [2]

60s plank with leg + arm raises
45s side planks with rotations + leg lifts
60s air cycling
30x calf raises on step
30x side leg raises each side - actually did these properly and slowly
11x push ups
10x one leg bridge on gym ball
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
60s one leg lifts
20x back ups
10x situps

7 x 30kg assisted pull ups
4 x 30kg assisted chin up holds
6 PM

Running (road) 1:08:28 intensity: (21 @0) + (1:15 @1) + (6:50 @2) + (57:47 @3) + (2:15 @4) 13.93 km (4:55 / km) +105m 4:44 / km
ahr:155 max:165 shoes: Inov8 X-Talon

Lap. of the park. Nice out again.
Also bright which is great.

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