Training Log: Dooby
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trails||3|| 2:38:47|| 19.12||(8:18)|| 30.77||(5:10)|| 682|
| ||Cycling||1|| 2:00:32|| 40.26||(3:00)|| 64.79||(1:52)|| 554|
| ||Physio||1|| 1:00:00|
| ||Turbo Trainer||1|| 51:41|
| ||Orienteering||1|| 49:01|| 4.01||(12:13)|| 6.46||(7:35)|| 194|
| ||Total||7|| 7:20:01|| 63.39|| 102.02|| 1430|
| ||[1-5]||6|| 6:20:01|
|averages - sleep:7.1 weight:69kg|
Orienteering 49:01  6.46 km (7:35 / km) +194m 6:36 / km
ahr:153 max:173 slept:6.0 shoes: VJ Falcons 13
Dawned on me that the new o-shoes I bought at the Shamrock had not been run in so I needed to do a test run to see if they felt ok running, well they ran very nicely, quite happy with them.
This run was also inspired by something Danny said when we ran last night, "do you run in the forest much?" or words to that effect. My answer was never! So remedied that fairly sharpish.
I've classified this run as orienteering but there were no controls, it was more terrain running. Knew the rough route I was going but there were a few little decisions to be made on the run. My speed wasn't too fast, apart from on the forest roads. It is rough and due to there being a lot of ferns, I had trouble in some places seeing where my feet were going and I don't like that.
Found lots of little deer paths around the place so followed them where they were going in my direction. Spotted a squirrel early on but that was about all I met. To be honest I didn't expect to meet anyone where I was running today, although it was a really nice evening. Due to the undergrowth i've already found a few new friends on my legs, and will check again later.
Knees felt ok, a bit sore early on but once warmed up they didn't cause too much trouble.
Trails 47:19  9.96 km (4:45 / km) +234m 4:15 / km
ahr:160 max:177 slept:7.0 shoes: Mizuno Wave Rider 15 (2)
Muckross - Friday Loop
Robrunner got the benefit of a training session with me on Saturday, and tonight it was Danny's turn. And rumour has it The Flan will be training with me tomorrow.
Nice evening for a run, warm and a small bit sunny. A lot different to Sunday on the same route.
Pace was nice, some slower bits on the flat where Danny was recovering after the hills. I did leave him behind on the various climbs along the route. Someone to push me on the ascent, although I was 19 seconds slower today than Sunday, I suspected there was a chance that we might have been running faster than Sunday, but close enough.
Went cooking Quinoa again for dinner. I must admit that I got it right this time. Went off some advice I saw on the internet and it worked out, less water. Will buy more of the stuff since it's a "super food" due to the high amount of protein in it. Must be a good recovery food so.
slept:7.5 (rest day)
Another un-interupted nights sleep, that's a few in a row now.
Forecast for the week is looking alright.
Body feeling ok today, so fitness I think is returning.
Monday - Rest/Physio
Tuesday - Running (need ideas, maybe my Monday long loop)
Wednesday - Running (usual loop)
Thursday - Cycling (Chain Gang)
Friday - Cycling (maybe, or else rest, and packing of course)
Saturday - Rest (6am flight from Cork Airport, expected ETA in Joensuu around 10-11pm)
Sunday - Orienteering (Finnish Long selection race, might finish it, not sure)
July 20th - Rás na Ríochta
July 28th - Mangerton IMRA race
August 18th - Tralee 10k
Physio 1:00:00 
Got a session on my legs. Went in to get sore knees/quads sorted and left calf. Overall wasn't that painful so must mean the legs are ok. Another step towards Finland.
Trails 47:04  10.01 km (4:42 / km) +243m 4:12 / km
ahr:154 max:172 slept:9.0 weight:69kg shoes: Mizuno Wave Rider 15 (2)
Muckross - Friday Loop
Had a good nights sleep, woke up and thought i'd have a bit more time in bed since I usually wake up early but it was 9.30!
Mingin weather, rain had arrived as forecast, so all the weather websites got it right. Checked the web to see if it would clear later but no change predicted, so decided to go training sooner rather than later. Didn't feel too soaked out there, well not for a while anyway, the rain wasn't that heavy, just persistent.
Was expexting to be tired today but once I started running the legs felt good, and pain was less than yesterday. Happy Days. Felt good all the way along the route, so positive day dreaming today. Water probably made things a small bit slower since there was so much of it on the tracks. Streams flowing and lots of mud but not quite winter levels, bit more rain and it'll be winter conditions. Did think it looked like winter during the descent from the high point on the route, just grey clouds and looked like mist in the trees, along with the rain of course.
Pleased with the time and how I felt achieving it, HR avg was good, so definitely a good days running. Will help the head going towards Finland next week. First time doing 6 days in a row since April I expect, and physio tomorrow so that counts as a rest day/torture. Heading in the right direction.
Trails 1:04:24  10.8 km (5:58 / km) +205m 5:27 / km
ahr:152 max:178 slept:8.0 shoes: Mizuno Wave Rider 15 (2)
Upper Torc to Muckross House via Dinish
Joined by Robrunner for this. Thought it was a bit windy outside but can't say I noticed the wind running, although a lot of the people we met who were walking had jackets on.
Left one car at Muckross House and then drove to the start at Upper Torc. Short bit of flat track running to get the legs warmed up before hitting the path under Torc. Nice pace along here and then we got to the steps, not fast going down them but I just want to get to the bottom in one piece.
Pace nice in towards Dinish and too a small diversion to the Old Weir Bridge. Back to the road and followed it before cutting onto the nature trail. Running past the field it got me thinking why the hell was there a field in the middle of this forest?
Around the path on the limestone area before Robrunner suggested increasing the speed for the last section back to the car. Felt ok but don't think knees/quads appreciated that last effort. They were a bit sore warming up but then improved, noticed them descending the steps but for the most part I wasn't bothered. I did notice some tiredness in my legs early on but that went away after a while.
Turbo Trainer 51:41 
ahr:138 max:154 slept:5.5 weight:69kg
Avg Cadence = 88rpm
Legs feeling a bit tired today but want to get a few days of training in a row done before physio/rest on Monday.
Another episode of Series 2 of GOT. Lots of fighting.
Took a short break after around 40mins, needed it, was tired. Also quite sweaty indoors this evening. The monsoon had stopped by the time I got home but still the odd bit of rain so didn't fancy a trip outdoors.
Cycling 2:00:32  64.79 km (1:52 / km) +554m 1:47 / km
ahr:141 max:182 slept:7.0 weight:69kg shoes: Spiuk ZS11
Around 12 of us tonight, a few more bodies to share the load. Start of Castlemaine Hill was ok, then the speed increased. Felt stronger this week than last.
Then a fast descent before regrouping in Castlemaine. On towards Milltown and Killarney. Bit windy out and to me it felt a bit on the cool side, reflected in a gilet and arm warmers.
Body didn't feel fantastic this evening, particularly in the middle of the cycle, nothing specific just wasn't feeling it.
Bit of a push out Killarney before regrouping at the garage at the top of the hill. I was setting the pace up the hill. Nice pace through Brennans Glen and then it all kicked off again, I probably started it, but didn't quite finish it. When Christo took a turn he upped it even more but I stuck in there despite getting caught behind Christo.
Nice descent into Farranfore before another regroup, 4 came through, then a few more, but we were still 2 down. Chalkey slowed so I stayed with him and it took a while for the 2 lads to get back on. On our own now, the rest had headed for home. I stuck on the front pretty much all the way home, working for the lads. Some rain started around Gortatlea and then we got stuck at the road works. Once we got going again the body was cold but I went back to the front. At Ballyseedy Chalkey went to the front telling me i'd had my turn, spent a few seconds at the back and decided that he was going too slow out the front. He still had some gas at the end though for a sprint.
Avg speed was 32.2kph so that was pretty good all things considered. Legs tired afterwards and planned on a rest day tomorrow but not so sure now. Will run on Saturday but need to find something to do on Sunday.
Took a lap at the stop just after Killarney to estimate cycling time for a work spin. Definitely talking an hour from Killarney Court, so need to figure out how long it'll take me to get to there from Muckross.
all weeks |