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Training Log Archive: roar

In the 7 days ending Feb 14, 2016:

activity # timemileskm+mload
  Running (road)4 2:22:37 15.98(8:55) 25.73(5:33) 10629.5
  Orienteering2 1:51:42 10.77(10:22) 17.33(6:27) 53836 /44c81%46.0
  Running (off-road)2 1:32:01 10.31(8:55) 16.6(5:33) 16016.8
  Rock Climbing1 1:00:006.0
  Stretching/Rehab4 50:00
  Strength4 28:002.8
  Total10 8:04:20 37.07 59.65 80436 /44c81%101.0
  [1-5]10 6:58:12

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

Event: Leinster League, Oakwood
 
12 PM

Running (off-road) warm up/down 8:17 intensity: (3:23 @0) + (4:34 @1) + (20 @2) 1.23 km (6:44 / km) +38m 5:50 / km
ahr:114 max:156 shoes: Inov8 Oroc 2016

Jog to the registration to pay and then down and up the track. Feeling rough enough.

Orienteering race 1:16:24 intensity: (13 @0) + (1:08 @1) + (14:29 @2) + (43:20 @3) + (17:14 @4) *** 9.92 km (7:42 / km) +482m 6:12 / km
ahr:155 max:169 spiked:12/15c shoes: Inov8 Oroc 2016

Oakwood Leainster League 1 8.2km 305m


Head wasn't totally in the game today. Up too late last night and a few drinks too. Sloppy to 1, should have crossed the fence at the gate. Couldn't find the cairn at 2 for the life of me. Found many piles of stones and eventually saw the control. Decided to stick to the road for 3 for the climbing. Found the legs seemed to be responding well so I thought I'd test them a little. Climbing to 4 I was moving well. I've never run up a hill that well before. There was snow on the ground here too. The hashed open was awful and I got slowed here, along with very very cold feet from the snow. The downside was that I wasn't reading my map and had no clue where I was on the ridge. Randomised down the hill and found the big marsh. Back then to the control. Sorted myself out then. Again monster uphill to 5 and my legs were like "yup, no problem"!? The view from 6 was spectacular, sun shining, snow on all the mountains. Turned around for 7 and big black clouds. Lovely run to 8, took a big tumble, but snowy so no problem. Started to snow then at 9 or so. Running really strongly through the bad ground, but no paying the map enough attention. Caught a glimpse of Aonghus going to 12. Hung onto him up the hill to 13! Then hit the control well. More bad runnability by the river and I got away. Pushed to the end and legs finally started to suffer on the run in.

A weird day. Legs good when they had no right to be. Need to be more focused though and can increase the efficiency a bit more.

Running (off-road) warm up/down 6:12 intensity: (3:36 @0) + (2:36 @1) 0.59 km (10:26 / km) +2m 10:16 / km
ahr:102 max:114 shoes: Inov8 Oroc 2016

Veeeery slow warm down, being chased by Gordon the steam train (aka Conor). Very cold feet.

Brown - Splits

Saturday Feb 13, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer
 
1 PM

Running (road) warm up/down 13:36 intensity: (2:39 @0) + (9:19 @1) + (31 @2) + (1:07 @3) 1.87 km (7:16 / km) +3m 7:13 / km
ahr:117 max:161 shoes: Inov8 Road-X 255

First with Colm & Kev, then a bit more solo + some strides.

Orienteering race 35:18 intensity: (7 @0) + (23 @1) + (12 @2) + (4:07 @3) + (30:29 @4) ** 7.41 km (4:46 / km) +56m 4:35 / km
ahr:167 max:175 spiked:24/29c shoes: Inov8 X-Talon 2016

UCD sprint the campus


A long urban so the plan was start fairly easy and build up. Still got the fastest split to number 1!!!! (What were ye at). Had messed up already by 3 getting tricked by the level. Remembered to read my descriptions after that. Was mostly running pretty well and getting the routes and lines well (The less said about 13 the better though). Happy enough with he the speed I think. Did probably lose over a minute though and that needs some work.

Running (road) warm up/down 12:01 [1] 1.49 km (8:03 / km) +2m 8:00 / km
ahr:117 max:132 shoes: Inov8 X-Talon 2016

Cool down with Josh, Colm, Kev & Caoimhe. Splits were analysed.

Had a nice incident where a lady asked us if we knew where some building was. We all stopped and looked at our maps before remembering no building names were on them. Caoimhe knew where it was though.

Long - Splits

Friday Feb 12, 2016 #

7 AM

Running (road) 44:53 intensity: (1:13 @0) + (2:48 @1) + (14:35 @2) + (26:17 @3) 8.77 km (5:07 / km) +53m 4:58 / km
ahr:147 max:160 shoes: Inov8 Road-X 255

Solo lap of the Aras before breakfast. Felt rough enough to be honest but the legs were moving well. Mostly had a mad smile on my face as I was enjoying myself immensly, even if the weather wasn't as nice as yesterday. Had a mad incident where my headphones got pulled out of my hear, but the plastic part got stuck in my ear. Had to take off the gloves and it was pretty challenging to get out.
8 AM

Stretching/Rehab 15:00 [0]

Strength 10:00 [1]

Thursday Feb 11, 2016 #

8 AM

Stretching/Rehab 10:00 [0]

Strength 6:00 [1]

6 PM

Running (off-road) 1:17:32 intensity: (2:43 @0) + (15:28 @1) + (40:53 @2) + (16:06 @3) + (2:22 @4) 14.77 km (5:15 / km) +120m 5:03 / km
ahr:140 max:169 shoes: Inov8 X-Talon 2016

Lap of the park with Shea. I was actually home from work at 5 and was tempted to go in the bright but I waited to have some company. A very enjoyable run. I felt in top notch form legs really moving freely and good chat. Lovely calm evening too. Much happier about myself.

Wednesday Feb 10, 2016 #

9 PM

Note
(rest day)

Given the body's feel yesterday and today I opted for the day off today. Just totally run down. Very long day at a work training thing too. Rest should sort me out.

Tuesday Feb 9, 2016 #

7 AM

Stretching/Rehab 10:00 [0]

Strength 6:00 [1]

6 PM

Running (road) warm up/down 15:33 intensity: (1:52 @0) + (1:50 @1) + (7:32 @2) + (4:19 @3) 2.51 km (6:12 / km) +1m 6:11 / km
ahr:137 max:157 shoes: Inov8 Road-X 255

Some warm up laps, drills & strides. Not really feeling like I wanted to be there. Quite run down feeling.

Running (road) intervals 19:21 intensity: (5 @0) + (1:11 @1) + (2:20 @2) + (5:27 @3) + (10:18 @4) 4.37 km (4:25 / km) +2m 4:25 / km
ahr:160 max:176 shoes: Inov8 Road-X 255

Session was 8x 600m ~200m jog recovery.

I wasn't at full health and went out too hard. Managed the first two. The third was getting tough. Hung on for 4 and 5 but left it there feeling pretty terrible.

Running (road) warm up/down 4:59 intensity: (1 @0) + (1:58 @1) + (3:00 @2) 0.92 km (5:24 / km) +3m 5:19 / km
ahr:131 max:138 shoes: Inov8 Road-X 255

Two easy laps in lane 8 to ensure the legs don't seize up.

Monday Feb 8, 2016 #

7 AM

Running (road) 32:14 intensity: (16 @0) + (28:09 @1) + (3:18 @2) + (31 @3) 5.78 km (5:35 / km) +42m 5:23 / km
ahr:128 max:151 shoes: Inov8 Road-X 255

Easy leg loosener. Went to the park via Stoneybatter. A decent amount of DOMs going on. It has been a while since I had that. Felt really good though.

Stretching/Rehab 15:00 [0]

Strength 6:00 [1]

30 eccentric calves
30 squates
20 bent leg eccentric
30 platform leg lowers
11 AM

Note

An easier easy week than was necessary but I was happy with the night-o.

Monday: am leg loosener pre breakfast, pm Climbing
Tuesday: Intervals
Wednesday: 50 mins run
Thursday: long run. Want to test the legs a bit so will put this up to the 2 hour mark
Friday: rest
Saturday: Hills + UCD sprint
Sunday: Oing!! Oakwood (it might in theory be possible to both the hillrun and the oing but I probably won't do that)
7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

A of work on an overhanging black. Nearly there but just got too tried. Tried a few other things then. Good fun.

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