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Training Log: Dooby

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:07:12 41.42(3:04) 66.66(1:54) 311
  Road3 1:38:00 13.86(7:04) 22.3(4:24) 164
  Trails/Road1 12:43 1.16(10:59) 1.86(6:49)
  Total6 3:57:55 56.44(4:13) 90.83(2:37) 475
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Sunday Jul 23 #

9 AM

Cycling 1:04:48 [3] 33.28 km (1:57 / km) +147m 1:54 / km
shoes: Spiuk ZS11

Was thinking of a longer spin for this morning but based on how my legs felt upon getting up the longer spin needed to be reconsidered. Legs tired, nothing other than that.

Ok on the bike although some easy parts I found a bit harder today. Was moving better later in the spin, but probably helped by a tail wind.

Few bikes and runners out this morning.

Saturday Jul 22 #

9 AM

Trails/Road warm up/down 12:43 [2] 1.86 km (6:49 / km)
shoes: Brooks Ghost 9

Short warm up
Legs feeling grand.
10 AM

Road 35:23 [5] 10.0 km (3:32 / km) +72m 3:25 / km
shoes: Nike Lunaracer+

Run Killarney 10k 2017
5th place

I should be very pleased with this, but think as i'm considering this as training for Dingle that the time isn't registering with me. The reality of the situation is that I was 8 seconds slower today than I was in Tralee in August 2014, but with climb taken into consideration, today being more, the AP corrected pace has me 3 seconds per km faster today. So that has to be good news and something to bring forward into August. Also not off any proper running sessions.

1 3.27
2 3.25
3 3.35
4 3.27
5 3.35
6 3.41
7 3.43
8 3.41
9 3.37
10 3.13

Pacing didn't go to plan. Went out the window for the first few kilometres. The pace I set my watch at was 3.36/km, felt that was achievable, even though i'd nothing to base that on.

A group of 5 formed from the start, so I tucked in at the back. Pace was faster than I planned but the group distanced the chasers quickly. After a couple of kilometres I decided to drop off them, rather than kill myself completely. So 3rd km reflects that along with some climb. I then maintained the gap to the group of 4 ahead in the 4th kilometre.

At 4.5km the route merged with the half marathon runners. That was both good and bad as it meant there was an awful amount of traffic to get around but runners in front give some bit of motivation to keep going. Didn't want to be seen to be slacking.

6, 7 & 8 didn't go too well, slower than planned. Didn't spend as much looking at the watch than I thought I would, every now and again. So just ran at a pace that was hard. Also didn't look over my shoulder apart from the right angled bend at Muckross House. There wasn't a point anyways as identifying any runners behind would have been difficult with the half marathoners about.

7 and 8 did have the early hill on the parkrun course in it. Wasn't expecting this section of the race, thought the route was going to head straight back which was actually a good thing to avoid.

Through the woods before leaving the national park a big group of runners had to be overtaken in the verge but worked out well as it was on a bend. Then into the last kilometre still more people to get by and increased the effort.

Got over the line, took a moment to get my breath back, before collecting medal and tshirt. Since the food voucher was for a hot dog I gave it a skip. Seán won so that was good to see. A strong runner. Did the work early on for the group so deserved.

Overall the legs more or less behaved, didn't notice calves or Achilles, so good. Hopefully they don't get worse later.

Now onto the next race in maybe 2-3 weeks, must find one first...
11 AM

Road warm up/down 18:42 [2] 3.14 km (5:58 / km) +50m 5:31 / km
shoes: Brooks Ghost 9

Run home afterwards.

Legs cooked, some soreness, calves/Achilles ok, more above the knee in the quads.

Stopped to chat to the pup who lives a few doors down. Friendly chap, wanted his belly rubbed.

Friday Jul 21 #

Note
(rest day)

Weather today was seriously rubbish so didn't think about the bike when I get home. Did some extra stretching though when I got home ahead of race tomorrow.

Thursday Jul 20 #

Note
(rest day)

Ended up taking an extra rest day but might do something on the bike tomorrow easy to make up for missing today.

Had to go for dinner rather than train!

Legs tired though today so not a bad thing with the extra rest.

Wednesday Jul 19 #

5 PM

Road 43:55 [3] 9.16 km (4:48 / km) +42m 4:41 / km
shoes: Brooks Ghost 9

Knockreer

Weather improved from being fairly rubbish around lunch time, just a bit of wind about which felt strong off the lake. Actually a nice evening for a run.

Wasn't sure how the legs would feel after taking almost a weeks break, but they probably didn't feel as bad as I expected. No pain I think so that was what I was worried about. All ok for Saturday. Must do some pace planning tomorrow.

Kept the pace under control, for once, and it felt very easy.

Met Mary walking Holly and Penny as I came back out onto the road by the playground.

Tuesday Jul 18 #

Note
(rest day)

Had guests for dinner so as planned took the day off.

Did cut the grass quickly so some minimal exercise done.

Some proper lightning over Mangerton to look at before bed too, so an interesting end to the day.

Monday Jul 17 #

9 AM

Note

This week will get me towards a rested run on Saturday, or at least that's the plan. Legs tired walking up the stairs at work this morning, but no harm in that. So short cycle this evening before tomorrow and Friday off. The County Cycling Champs are on Saturday too, so an unfortunate clash, in theory based on timings I could get to both, but that would not be a good idea since they would both be races.

Monday - Cycling
Tuesday - Rest
Wednesday - Running
Thursday - Cycling
Friday - Rest
Saturday - Running (Killarney 10k)
Sunday - Cycling

5 PM

Cycling 1:02:24 [3] 33.38 km (1:52 / km) +165m 1:49 / km
shoes: Spiuk ZS11

What an evening to be out. Glorious.

Legs alright after the weekend so also good. Unusually I suppose there was a tailwind heading out so had to face into it on the way home, still made alright progress. Few bumps in muckross were a bit of a struggle though.

Had a good dinner to look forward to, got some food jealousy last week when I saw fish fingers and chips on offer, and spotted some fish fingers in my freezer, so took the opportunity this evening to have some of them. And with rhubarb crumble & custard for dessert it topped things off nicely. Needed these after a depressing/frustrating day at work, feelings not necessarily all work related though.

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