Training Log: Dooby
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||1|| 1:29:05|| 28.13||(3:10)|| 45.28||(1:58)|| 530|
| ||Orienteering||1|| 1:00:14|| 3.61||(16:40)|| 5.82||(10:21)|| 310||15c|
| ||Road||2|| 35:57|| 4.3||(8:22)|| 6.91||(5:12)|| 48|
| ||Total||4|| 3:05:16|| 36.04||(5:08)|| 58.01||(3:12)|| 888||15c|
2nd rest day before IOC.
Very bad night, sore throat and maybe a touch of a cold. Various treatments used and throat better by the morning. Not feeling great overall. But got another 24 hours before i've to run.
Pre IOC rest day 1 of 2
Felt grand during the day but not so grand after dinner. Bed early.
Orienteering warm up/down 21:31  1.11 km (19:20 / km) +203m 10:07 / km
shoes: VJ Falcons 2014
Uphlll to the start, walk.
Warm out of the breeze.
Orienteering 38:43  4.7 km (8:14 / km) +107m 7:23 / km
15c shoes: VJ Falcons 2014
Middle type course. Having no controls wasn't easy. Some hesitations as a result.
Ended up on crags near 1 so time lost there. 2-4 were grand, as was the bit in the technical part. Then long leg, starting uphill, then downhill, so nice leg. Did around 3/4 of the leg fine but very hesitant towards the end. Didn't help that the re-entrant was a bit vague too.
Ended up too high on 11, saw the 2 boulders crossing the fence but thought they were boulder field lower down. Not much time lost.
12 was a bit odd but was on line for it. Then downhill from there to the finish.
Running conditions were very good, marshes dry. Found some nice lines through the more tussocky ones too. Good to get out on a map ahead of IOC.
Road warm up/down 6:23  0.95 km (6:45 / km) +6m 6:32 / km
shoes: VJ Falcons 2014
Back to the car with Colm.
Road 29:34  5.97 km (4:57 / km) +42m 4:47 / km
shoes: Brooks Ghost 9
Plan was this time and an easy pace. Managed this aim. Calf behaves itself too so happy I didn't do more.
Windy. Cool evening too with a bit of a shower at one point.
Got a call from Colm O'H earlier, wanted to do some o training ahead of this weekend. Going to do something tomorrow, think a middle distance course, 30 minutes again, but there'll be a climb to the start too.
Easy week again due to IOC this weekend. Legs a small bit tired after yesterday. Was chatting to Colm after the race yesterday and he recommended magnesium to help my calf so went and got some of that yesterday evening. Will put that on this week and see what happens.
Think i'll keep to the bike though for the week with maybe a short run thrown in tomorrow.
Monday - Cycle
Tuesday - Run (short, c. 30 minutes)
Wednesday - Cycling
Thursday - Cycling (short, but could well rest)
Friday - Rest
Saturday - IOC Middle
Sunday - IOC Long
Cycling 1:29:05  45.28 km (1:58 / km) +530m 1:52 / km
Lumpy cycle. Check my avg speed at Anablaha somewhere and it was only 27.1, so worked to get that back up on the roller coaster between there and Glebe. Then the road back to Killarney was fast as the wind was now behind me. Had been a struggle at times before this. Was cold too into the wind. With the sun sometimes helping to warm me up.
Put gloves in my pocket starting off but had them on not long after the school.
Wasn't sure how long this spin would be, thought it would have been around the 50 mark but not too far off. On the drag out of Barraduff I was regretting route, and i'd less than 20km done at that stage. Kept going. Didn't feel too tired when I got home, but busied myself making rhubard crumble. Ended up making small ones in ramakins, made 5, ate 2, Mary had 1, so that leaves 2 for tonight with some rhubarb and crumble left to make more. Biggest mistake was having no custard in the house, will address that issue before dessert tomorrow.
all weeks |