3x3 side twist hops 3x{4x drop box jump, 15 ble band crab walks} 2x6x10s 40kg hold hip thrusters 3x {40kg lunges, 8kg overhead press} # last set of lunges was a bit ragged 3x16kg palloff press # did one set of 3x pull up negatives but my lats are still destroyed from Saturday 3x{15x single leg calf raises, 10x push ups} 5 min cycle
Little tired after hills last night, but once I got out of bed I was alright.
7 PM
Cycling15:41 3.56 km (4:24 / km) +58m4:04 / km ahr:110 max:125 shoes: Basso
Testing a different commute option for an experiment. Also cycled down in the morning, but that was 95% freewheeling so didn't log it. Experiment was quite successful.
Running (off-road)1:46:41 15.07 km (7:05 / km) +497m6:05 / km ahr:131 max:176 shoes: Saucony Kinvara 14 - 2023 - W
6x 4 min hill, jog down recovery with Graeme
After much logistic wrangling we just decided Graeme driving from town was the easiest and this also made me far less tired than normal commuting would. Up to the same spot as 2 weeks ago, but I did run it on my road shoes. The muddy bits in Fernhill were a bit slippy, and they're less white now, but was worth it for the reps. Few drills and strides and then got going
Paced the first one a little, but it was still faster then the rest. The character is fun, with a little respite at 2 mins before kicking up to the hairpin from about 2:15 until 3:15, and then I was able to open it up for the last bit. Without this last but Graeme would have had me on one or two, the steep bit by the hairpin he was keeping running, but it would turn into a grind for me, then the slightly gentler bits I could get back to running properly and made sure of it. He kept me honest for sure. Very good consistency, and consistently better than the last session so nice to see improvement too.
Got away without a torch for the reps, just about, fog in the second half was touch and go, but had them for the cool down home. Then dinner & Mario kart so not a bad evening all told.
Running (road)1:07:01 10.46 km (6:25 / km) +75m6:11 / km ahr:124 max:152 shoes: On Cloudrunner Wide '14
Easy local. Very similar to last Thursday except 6x6s hill sprints this time. So so close to not being dark in these evenings. To get up to the 50 mins took a slightly different ending which was nice. Arms tired from Saturday gym. Some lad doing 1 min hills in the same spot as me, brief chat with him.
Running (off-road)1:10:34 10.78 km (6:33 / km) +352m5:38 / km ahr:133 max:160 shoes: Inov8 Roclite '23
Easy Sunday. Lazy morning and then up 3Rock before lunch. Legs slow to get going for a minute or two but it didn't take long. Took a slightly lower option than usual for a change. 6x strides by the tors then was very pleasant. Hamstring not giving me any hassle either. Was nice to mostly be in a t-shirt, but did run through my first swarm of flies of the year on the downhill.
2x6x10s 35kg hold hip thrusters 3x{10x8kg each hand overheard press, 10x10kg bent over row} 6x20s 41kg hamstring curl holds 3x{16kh palloff press, 4x pull up negatives} 3x 8x40kg squats 3x 14x80kg seated calf raises Some planks and bicycles
X-Trainer1:00:02 9.0 km (6:40 / km) ahr:152 max:169 shoes: Inov8 Flite 235 v3
Getting it done rather than waiting. Show I was watching felt a little lewd for the gym.
Running (road)1:17:02 14.58 km (5:17 / km) +78m5:09 / km ahr:137 max:177 shoes: Saucony Kinvara 14 - 2023 - W
From work with logistics collecting the car at the end. Warm up to UCD where there's a nice trail around the edge. Just about early enough with the last bit of daylight. Started with the float this time. Felt good and tried to build into the speed as I went. Think it went well that. Problem was I miscounted at some point and thought the 7th on was the last one. Stopped after it thinking I was done and only realised with about 15s left on the float... Did the last fast one anyway, starting a bit quick, then cool down to get the car.