Training Log: roar
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Running (road) | 5 | 4:39:10 | 30.21 | (9:15) | 48.61 | (5:45) | 171 | 110.7 | ||||
| Cycling | 2 | 2:06:51 | 28.62 | (4:26) | 46.05 | (2:45) | 446 | 22.6 | ||||
| Strength | 2 | 1:45:02 | 0.7 | |||||||||
| O-training | 2 | 27:35 | 3.87 | (7:07) | 6.23 | (4:26) | 20 / | 22c | 90% | 10.0 | ||
| Total | 7 | 8:58:38 | 62.7 | 100.9 | 616 | 20 / | 22c | 90% | 144.0 | |||
| [1-5] | 7 | 7:17:12 | ||||||||||
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Friday Apr 19 #
7 AM
Strength 48:48
ahr:79 max:97 shoes: Inov8 Flite 235 v3
3x6x10s {50 kg hold hip thrusters}
3x {10x 18kg pallof press, 3x pull up negatives}
3x {25 double, 13, 13 single calf raises, 10x push ups}
3x {6x24kg single leg 51cm box step ups, 30x12kg Russian twist}
3x {10x single leg wall bridge lifts, 20x shoulder tap high plank}
3x {10x 18kg pallof press, 3x pull up negatives}
3x {25 double, 13, 13 single calf raises, 10x push ups}
3x {6x24kg single leg 51cm box step ups, 30x12kg Russian twist}
3x {10x single leg wall bridge lifts, 20x shoulder tap high plank}
Cycling 28:51 10.14 km (2:51 / km) +21m 2:49 / km
ahr:110 max:139
6 PM
Cycling 1:38:00 35.91 km (2:44 / km) +425m 2:35 / km
ahr:117 max:142
Thursday Apr 18 #
6 PM
Running (road) intervals 1:14:58 13.1 km (5:43 / km) +77m 5:33 / km
ahr:135 max:162 shoes: Saucony Kinvara 14 - 2023 - W
15 min warm up
2x2min tempo 1min rest
Drills & strides
2x9x (30s@90%, 30s jog) 5min
15min cool down
Went up to the nearby track for this. Tempo efforts felt easy then drills & strides all good. Tried to build into it not starting too fast, and was glad of that later. Towards the back half of both sets it was hard work. As usual track was windy and the headwind was in the slightly uphill part and every now and then that would perfectly align with the 30s and those ones were very tough! Recovered nicely on the 5 min easy and then the second set were good. Last ~3 was struggling a bit to hold the pace but dug deep and was happy with it.
Those shoes are nearing the end of life. Starting to come out the side of them a bit.
Quote of the day, from a underage GAA coach to one of the players while doing drills "Get those hamstrings under control Jack!!"
2x2min tempo 1min rest
Drills & strides
2x9x (30s@90%, 30s jog) 5min
15min cool down
Went up to the nearby track for this. Tempo efforts felt easy then drills & strides all good. Tried to build into it not starting too fast, and was glad of that later. Towards the back half of both sets it was hard work. As usual track was windy and the headwind was in the slightly uphill part and every now and then that would perfectly align with the 30s and those ones were very tough! Recovered nicely on the 5 min easy and then the second set were good. Last ~3 was struggling a bit to hold the pace but dug deep and was happy with it.
Those shoes are nearing the end of life. Starting to come out the side of them a bit.
Quote of the day, from a underage GAA coach to one of the players while doing drills "Get those hamstrings under control Jack!!"
Wednesday Apr 17 #
7 PM
Running (road) 56:11 10.15 km (5:32 / km) +30m 5:27 / km
ahr:148 max:167
Tuesday Apr 16 #
5 PM
Running (road) tempo 1:00:55 13.57 km (4:29 / km) +17m 4:28 / km
ahr:147 max:161 shoes: Saucony Kinvara 14 - 2023 - W
5' easy, 50@4:20/k, 5' easy
Oncall and got paged at 05:45. Did get back to sleep for a bit but still justfeeling quite tired all day. The prospect of this wasn't super fun, and my headphones are broken. Once I got changed and out the door though it went great. Felt like I didn't have to work that hard to hold the pace and legs were just cruising along so in the end was very enjoyable. Lungs still maybe a little weird if I went any faster, which I noticed on the ringsend park hill but mostly not an issue. At the start hamstring was possibly the least sore it's been since Feb, but it got a bit tight then in the last 10 mins which was a bit annoying.
Oncall and got paged at 05:45. Did get back to sleep for a bit but still justfeeling quite tired all day. The prospect of this wasn't super fun, and my headphones are broken. Once I got changed and out the door though it went great. Felt like I didn't have to work that hard to hold the pace and legs were just cruising along so in the end was very enjoyable. Lungs still maybe a little weird if I went any faster, which I noticed on the ringsend park hill but mostly not an issue. At the start hamstring was possibly the least sore it's been since Feb, but it got a bit tight then in the last 10 mins which was a bit annoying.
Strength 56:14
ahr:76 max:106 shoes: Inov8 Flite 235 v3
3x6x10s {50 kg hold hip thrusters}
3x6 (7x50kg, 55, 55 squats)
3x {10x red band pallof press, 10x10kg single hand kettlebell overhead press} # those overheads were much harder than with normal weights
3x {25 double, 13, 13 single calf raises, 10x TRX pull ups
3x {15x blue band crab walks, 30x12kg Russian twist}
5 min cool down cycle
Before the run it felt like the chances of this gym happening were very close to 0, but after I felt more awake and energetic thatn I had done all day.
3x6 (7x50kg, 55, 55 squats)
3x {10x red band pallof press, 10x10kg single hand kettlebell overhead press} # those overheads were much harder than with normal weights
3x {25 double, 13, 13 single calf raises, 10x TRX pull ups
3x {15x blue band crab walks, 30x12kg Russian twist}
5 min cool down cycle
Before the run it felt like the chances of this gym happening were very close to 0, but after I felt more awake and energetic thatn I had done all day.
Sunday Apr 14 #
10 AM
Running (road) warm up/down 26:37 3.61 km (7:23 / km) +14m 7:14 / km
ahr:137 max:157 shoes: Saucony Kinvara 14 - 2023 - W
In Rush this morning. Easy warm up to South Beach, and along the coast. Convenient because there was a toilet there. Legs feeling alright, R Hamstring it's usual grumpy self on starting but not bad really. Then back to Teso where the start was for some drills/strides.
O-training 10:15 ** 2.67 km (3:50 / km)
ahr:149 max:168 spiked:11/11c shoes: Saucony Kinvara 14 - 2023 - W
Sprint Camp #4 - Rush KO Q simulation
Started a good gap behind Kev, though Gina was in the middle somewhere. Started strong through the park, which was the trickiest orienteering in some ways but kept it clean and then got the right route to 5 and passed Gina here. Short course so pushing hard, but got 6/7/8/9 all right I think. 10 was tricky, much longer leg and harder to see which was going to be better. Did a super rough measure with the compass and picked right, also fewer corners. Was starting to struggle a little with the headwind on the way out, but it wasn't too long and pushed on after the turn. Wall hop was a bit of a challenge, was very high. Last squeeze to the finish and avoided the final hill.
30s down on Kev, that's pure speed on this course, but I'm not too put out by that. Happy enough.
Started a good gap behind Kev, though Gina was in the middle somewhere. Started strong through the park, which was the trickiest orienteering in some ways but kept it clean and then got the right route to 5 and passed Gina here. Short course so pushing hard, but got 6/7/8/9 all right I think. 10 was tricky, much longer leg and harder to see which was going to be better. Did a super rough measure with the compass and picked right, also fewer corners. Was starting to struggle a little with the headwind on the way out, but it wasn't too long and pushed on after the turn. Wall hop was a bit of a challenge, was very high. Last squeeze to the finish and avoided the final hill.
30s down on Kev, that's pure speed on this course, but I'm not too put out by that. Happy enough.
Running (road) 15:31 2.62 km (5:55 / km) +13m 5:47 / km
ahr:154 max:163
2 PM
Running (road) warm up/down 32:00 3.48 km (9:11 / km) +17m 8:58 / km
ahr:128 max:152 shoes: Saucony Kinvara 14 - 2023 - W
After grabbing some pasta in Tesco for a sneaky lunch, went a a coffee shop for a drink and then headed to Skerries. Warm up, with Kev for the first bit, then he waited for Niamh while I jogged up to the start with Gina. Did my drills and strides then on the waterfront, lovely spot for hit. R hip starting to feel like I'd done a lot of running but ok. Not feeling the effects of the morning too much.
Running (road) warm up/down 1:58 0.29 km (6:43 / km) +2m 6:33 / km
ahr:134 max:139 shoes: Saucony Kinvara 14 - 2023 - W
Niamh & Kev never showed up so started jogging back the ways a bit, but didn't get very far before Gina rang.
O-training race 17:20 *** 3.56 km (4:52 / km)
ahr:134 max:150 spiked:9/11c shoes: Saucony Kinvara 14 - 2023 - W
Skerries - KO Finals simulation - Sprint camp #5
We decided to split the course in 2 to have more mass start practice. Me, Kev & Niamh in the starts.
Together for 1, but opposite route choices for 2. Mine was better and I got a gap. Was running hard and felt like I had the right route but then absolutely flubbed it by reading from the wrong gap and had no idea what was going on on the main road. 30s wasted figuring it out, so pretty dire. Saw Niamh & Kev coming back but took the alternate for 4 from them, working hard and got to it before Niamh and didn't feel like I was miles off Kev but catching him was never happening.
Took about 5 mins rest before round 2. Took the opposite choice from the other 2 and was astounded when I never even saw them in the alley. It was windy and thought we'd crash on one of the corners but didn't see them until the main road on the way to 8 and they were miles ahead! (Turns out they'd both mispunched, which was funny because Josh was at it with his camera and it was the one control on the course that had a kite as a result.). Catching this was always going to be hard, and then I had to wait to cross the road which didn't help. Had picked right for 9, but then couldn't figure out where the crossable wall was and did the faffy double 180 which was hella slow and the gap to Niamh stayed constant on this, Kev going the same way as me. Picked alternate to Kev for 10, just snuck in front of Gina going through the tiny gap but there was no closing him down.
Nice training. Didn't handle the pressure of leading the pack very well, also lack of sprint practice at v high speed a bit. On 9 I didn't have a re-asses plan, when I missed the wall crossing I didn't know what to do and just stuck with the original though at that point changing was clearly better.
Positives though, the running felt much stronger than in Edinburgh. Probably a bit shorter efforts but still felt like I was going quick towards the end of both today.
Thanks for the planning Conor!
We decided to split the course in 2 to have more mass start practice. Me, Kev & Niamh in the starts.
Together for 1, but opposite route choices for 2. Mine was better and I got a gap. Was running hard and felt like I had the right route but then absolutely flubbed it by reading from the wrong gap and had no idea what was going on on the main road. 30s wasted figuring it out, so pretty dire. Saw Niamh & Kev coming back but took the alternate for 4 from them, working hard and got to it before Niamh and didn't feel like I was miles off Kev but catching him was never happening.
Took about 5 mins rest before round 2. Took the opposite choice from the other 2 and was astounded when I never even saw them in the alley. It was windy and thought we'd crash on one of the corners but didn't see them until the main road on the way to 8 and they were miles ahead! (Turns out they'd both mispunched, which was funny because Josh was at it with his camera and it was the one control on the course that had a kite as a result.). Catching this was always going to be hard, and then I had to wait to cross the road which didn't help. Had picked right for 9, but then couldn't figure out where the crossable wall was and did the faffy double 180 which was hella slow and the gap to Niamh stayed constant on this, Kev going the same way as me. Picked alternate to Kev for 10, just snuck in front of Gina going through the tiny gap but there was no closing him down.
Nice training. Didn't handle the pressure of leading the pack very well, also lack of sprint practice at v high speed a bit. On 9 I didn't have a re-asses plan, when I missed the wall crossing I didn't know what to do and just stuck with the original though at that point changing was clearly better.
Positives though, the running felt much stronger than in Edinburgh. Probably a bit shorter efforts but still felt like I was going quick towards the end of both today.
Thanks for the planning Conor!
Running (road) warm up/down 11:00 1.78 km (6:11 / km)
ahr:152 max:166 shoes: Saucony Kinvara 14 - 2023 - W
Cool down, but then it started lashing and I didn't have my jacket so bailed after not too long. Clearly brain was tired as I made a mistake jogging the route for 9 backwards :D
Next Up
- 1,364w, 6d: wmoc 2050 ?
- All Upcoming
Training Targets
Yearly squad form goals | ||||||
+ O-training + Orienteering + Running (off-road) + Running (road) + Walking | 350:00:00 | 3000km | ||||
| actual: | 185:44:42 | 53% | 1661.1km | 55% | ||
| projected: | 337:17:53 | 96% | 3016.5km | 100% | ||
+ Orienteering | 60:00:00 | |||||
| actual: | 27:05:59 | 45% | ||||
| projected: | 49:12:39 | 82% | ||||
+ Orienteering + Running (off-road) + Running (road) [3-5] | 140:00:00 | |||||
| actual: | 114:46:27 | 81% | ||||
| projected: | 208:25:15 | 148% | ||||
+ X-Trainer + XC Skiing | 78:00:00 | |||||
| actual: | 49:45:22 | 63% | ||||
| projected: | 90:21:11 | 115% | ||||
+ Yoga | 65:00:00 | |||||
| actual: | 18:44:33 | 28% | ||||
| projected: | 34:02:06 | 52% | ||||
Reports
Search Log
- Jun 17, 2050 [1,364w, 6d]: ? - wmoc 2050 M60
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
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| 110 | |||||||||||
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| Mar 24 | |
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