GK training log

FBOT01 · 11-11-2015 05:47PM

Firedance wrote: »

except when you're racing it will keep an eye on the date of this, I might pick up some tail wind for a 24:xx :pac:

Don't worry we won't leave you out we will get you a 24 min pacer as well :pac::pac:

Sorry for the hijack G. We will leave it there until you name the day.

annapr · 11-11-2015 08:48PM

aquinn wrote: »

Oh, a race in a race.

Are you in too, A???

annapr · 11-11-2015 08:49PM

yaboya1 wrote: »

If I'm available (and still allowed after last time) for said sub 21 pacing gig, I'll give FBOT a hand

Still allowed? You never got lost at St Anne's did you?

Oh wait you mean the pacing gig where you brought only yourself in at the target time?

FBOT01 · 11-11-2015 11:32PM

annapr wrote: »

Still allowed? You never got lost at St Anne's did you?

Oh wait you mean the pacing gig where you brought only yourself in at the target time?

I think you'll find that he didn't even bring himself in on target and then neglected to scan in to ensure there was no record

Kennyg71 · 12-11-2015 01:52AM

11 nov

5 miles 44.36

Took in most of Raheny 5 in reverse, lots of down hill
And flat going right direction which you really notice in
Reverse. Good to note for race effort on day.

20 mins on hams, calfs and gluts, left Achilles still little
Tender.

yaboya1 · 12-11-2015 08:44AM

annapr wrote: »

Oh wait you mean the pacing gig where you brought only yourself in at the target time?

That's the one.......

yaboya1 · 12-11-2015 08:45AM

FBOT01 wrote: »

I think you'll find that he didn't even bring himself in on target and then neglected to scan in to ensure there was no record

Sssssshh

Kennyg71 · 12-11-2015 09:35PM

12 nov

No running
30 x 3 left & right leg step ups
30 c 3 left & right leg step downs

3 x 30 single left & right calf raise

3 x 20 straight leg drops
3 x 20 bent leg drops

Murph_D · 12-11-2015 11:34PM

Are you doing the Hokey Pokey or what?

JMSE · 12-11-2015 11:47PM

Kenny! 3 x 30 calf raises ??? That sounds super tough, I can do 12 to 15 and whichever calf I'm doin is on FIRE youch.

Well done

Kennyg71 · 13-11-2015 11:22AM

Murph_D wrote: »

Are you doing the Hokey Pokey or what?

To exhausted to do the turn sround😋

Kennyg71 · 13-11-2015 11:24AM

JMSE wrote: »

Kenny! 3 x 30 calf raises ??? That sounds super tough, I can do 12 to 15 and whichever calf I'm doin is on FIRE youch.

Well done

Have been doing all way through DCM training, they get
Easier.

Kennyg71 · 14-11-2015 06:56PM

14 Nov

Nice easy park run 25.05, ran with 12 yr old
Nephew, all really comfortable, not even sweat
Broken today, but could have bee down to the
Weather, cold and wet, but no wind TG.

Set of HM stretches & finaly lost toe nail that
Cracked during DCM, stubron little FR was refusing
to fall off & I was to windy to do the job.

Plan to do 8-9 miles up to submit in morning.

Mrs Mc · 14-11-2015 07:07PM

Kennyg71 wrote: »

14 Nov

Nice easy park run 25.05, ran with 12 yr old
Nephew, all really comfortable, not even sweat
Broken today, but could have bee down to the
Weather, cold and wet, but no wind TG.

Set of HM stretches & finaly lost toe nail that
Cracked during DCM, stubron little FR was refusing
to fall off & I was to windy to do the job.

Plan to do 8-9 miles up to submit in morning.

You were to windy to do the job ..... think there is a mistype there G, or maybe its true must remember not to run behind you in future !!!:eek:

Kennyg71 · 14-11-2015 07:48PM

Mrs Mc wrote: »

You were to windy to do the job ..... think there is a mistype there G, or maybe its true must remember not to run behind you in future !!!:eek:

Good old fashion northsider terminology for Whimp😁

Kennyg71 · 15-11-2015 02:12PM

15 nov

Went from friends house up to summit.
Just over 10 miles on garmin, took another 0.6 mile or
So to get going this morning, which seems to be
Norm for my watch in morning, so little longer
Than I though it would be, nice windy morning but
Had some company to natter too, so time flew in.
1.45 for 10.1 on watch 10.30 avg

Double layered, again way to warm on the run, home
Stretched showered all feeling good, but hard to believe
Few weeks ago we ran 20 miles on LSR and seemed easier.

Can't wait to get back on a plan.

Baggirshorts · 16-11-2015 04:38PM

Kennyg71 wrote: »

Good old fashion northsider terminology for Whimp😁

Yeah!!
That terminology never made it over the Liffey... :-)

Kennyg71 · 17-11-2015 11:32AM

17 Nov

4.2 miles
Out early this morning 6.20, just t shirt, feels much more comfortable
Garmin only kicked in after mile 2, but well worn path so knew distance
Running at steady pace, and chimed in at 7.30 for mile 3, effort felt
Really controlled and comfortable so good sign.

Busy week ahead, so probably have to get couple early runs in.

Bungy Girl · 17-11-2015 11:34AM

Kennyg71 wrote: »

just t shirt, feels much more comfortable

:eek:

Kennyg71 · 17-11-2015 11:46AM

Bungy Girl wrote: »

:eek:[/QUOTE

Double layers have me sweating like mad thing, especially if
Any sort of run with bit of pace.😅

Bungy Girl · 17-11-2015 11:52AM

Kennyg71 wrote: »

Bungy Girl wrote: »

:eek:[/QUOTE

Double layers have me sweating like mad thing, especially if
Any sort of run with bit of pace.😅

was just checking you weren't running around the neighbourhood in only a t-shirt

Kennyg71 · 17-11-2015 04:33PM

Bungy Girl wrote: »

Kennyg71 wrote: »

was just checking you weren't running around the neighbourhood in only a t-shirt

These dark mornings nobody would notice:D but shorts & runners
always obligatory not that brave.:)

FBOT01 · 17-11-2015 05:35PM

Bungy Girl wrote: »

was just checking you weren't running around the neighbourhood in only a t-shirt

Kennyg71 wrote: »

These dark mornings nobody would notice:D but shorts & runners
always obligatory not that brave.:)

FYP

Kennyg71 · 19-11-2015 10:00PM

19 Nov

5.36 miles 45.13 avg 8.26

Comfortable all way through run, nice evening, only light
Breeze.

Mile 1 8.29
Mile 2 8.20
Mile 3 7.59 2x strides
Mile 4 7.48 3 x strides
Mile 5 8.29
Seems like an age since Tues morning run, woke up for
Early run Weds morning wind howling, so pulled covers
Over for extra hour instead.

Kennyg71 · 21-11-2015 07:15PM

21 nov

5.33 miles avg. 9.01 easy pace

Went for run in St Anne's on grass mostly, not to soggy, fairly
Cold out there today. Went out to soon after big feed of pasta
Not a good idea, sloshed around in belly for whole run. Not as
Enjoyable as it might have been.

Mile 1. 9.06
Mile 2. 9.06
Mile 3. 9.12
Mile 4. 8.46
Mile 5. 8.47
Mile 6. 0.33 3.06

Kennyg71 · 22-11-2015 11:32AM

22 November

8.2 miles avg 9.10 1.15 hrs

Nice run this morning, bright and early, felt much more comfortable
Than yesterday. Ran further than intended last week so back to the
Tried and tested routes. Need to invest in pair of gloves for winter
Hand like ice blocks after run, but back to normal within few mins
Of getting back into house. Wore my DCM runners for only second
Time since DCM as they had made left and right out side edge of
Both feet tender, will keep an eye on it, did notice, little tighter than
Old shoe, may have to look at another shoe for racing.

Kennyg71 · 24-11-2015 09:20AM

Nov 24th

5.27 miles 47.59 9.06 avg easy

Out at 6.20 this morning, not as cold as week end, bit of
Breeze in places but fairly calm. Comfortable run left achilies
Still bit of grumbling other wise all good.
Mile 1 9.07
Mile 2 9.07
Mile 3 9.09
Mile 4 9.05
Mile 5 9.06
0.27 2.25

Kennyg71 · 25-11-2015 03:00PM

Nov 25th

5.29 miles 46.52 mins avg 8.52 (35mins easy 10min MP)

another early one 6.15am bit of rain, bit breezier than yesterday, ran loop in opposite direction up
Malahide Road- up to Artane, probably more of drag this way. feeling bit tired late to bed, splits bit
all over place, pace felt easy effort up to MP Mile , and MP mile done by feel, felt about right. will
work few more of these into Sunday Run in few week time and see how few of tem feel together.

Mile 1 9.36
Mile 2 8.40
mile 3. 9.09
mile 4 8.45 (Mp mile started end of this Mile)
Mile 5. 8.13 (Mp Pace)
Mile 6 0.29 2.29

Kennyg71 · 26-11-2015 09:18PM

26th nov

5.33 miles 46.01 avg 8.38

Alam went off at 6am,rolled over for another hour instead of
Getting out. So out after work instead, ended up being great
Run, most relaxed in ages, bounced around with little effort
Only time heart rate felt up was being chased by pikey jack
Russells. Nice mild evening light breeze.

Mile 1 8.29
Mile 2 8.39
Mile 3 8.46
Mile 4 8.41
Mile 5 8.39
Mile 6 0.33 2.47

Kennyg71 · 28-11-2015 02:51PM

28 nov

First interval session today 9 x 300 m, coach taking it easy for
First session. Time 60-62 seconds per lap, fairly muddy and windy
And not tired after, 60 sec rest between each interval. Not to many
Out today as novice and intermediate X/C tomorrow.

GK training log

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