In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Hiking||1|| 2:53:28|| 6.16||(28:09)|| 9.92||(17:29)|| 855|
| ||Running||3|| 1:42:12|| 11.87||(8:36)|| 19.11||(5:21)|| 385|
| ||Cycling||2|| 56:05|| 11.07||(5:04)|| 17.81||(3:09)|| 88|
| ||Orienteering||1|| 24:10|| 2.67||(9:03)|| 4.3||(5:37)|| 93|
| ||Total||6|| 5:55:55|| 31.78||(11:12)|| 51.14||(6:58)|| 1421|
Cycling 24:22  7.73 km (3:09 / km) +44m 3:04 / km
Running 55:10  10.02 km (5:30 / km) +290m 4:49 / km
ahr:157 shoes: Adidas Swoop
Trail running at Currabinny with a small gang from the Munster Trail Runners. Another smashing evening, with beautiful views across to Cobh and Crosshaven. The pace was nice and I felt comfortable, focused on keeping the shin muscles and ankles loose as we warmed up. The muscles were feeling achey for the first few kms, but once they warmed up there was no pain at all, it felt like I could have kept running for hours - I felt great running for the first time in ages! I need runs like this to give me a psychological boost - if I feel in pain for every run I go on, that is bound to wear on me mentally as well as physically. Subconsciously why would I want to go training if it is going to hurt? So I need a strategy to stave off pain and to experience more great runs like this one- a good, slow warm-up; relaxing the muscles; stretching afterwards and probably foam rolling too; avoiding concrete. I was trying out a high cadence and I think that was helping also. And sunshine of course.
Cycling 31:43  10.08 km (3:09 / km) +44m 3:05 / km
Running 34:04  7.02 km (4:51 / km) +53m 4:41 / km
ahr:148 shoes: Adidas Swoop
Usual loop down to the Lough from home and back. Smashing evening. Calves felt very tight as expected, especially along the front of the shins. Focused on relaxing the front of the ankles and it seemed to alleviate the strain. Felt slow.
Running warm up/down 1:21  0.21 km (6:26 / km)
shoes: Adidas Swoop
Orienteering 24:10  4.3 km (5:37 / km) +93m 5:04 / km
shoes: Inov-8 Mudclaw 300
Summer League #2 at Currabinny Wood
Not very enjoyable! Had a mighty crowd so was kept busy working at registration until 7.00pm, then no time to warm up, straight out on the course. Calves were aching with every step but I kept up the pace. The new Mudlcaws were overkill today (not nearly muddy enough) and were also probably laced a bit tightly. Ran well but followed a path off course on the way to number 6 and probably lost about a minute. Then I took a great route to 8 and hit the odd tree spot on, but no control. Went up and down the path a few times, relocating, always back to the same tree, but no control. Standing at the tree deciding what to do next, I spotted the control in the vegetation, having been flung down the hill. I replaced the control, punched it, and then was on my way. Approaching 10 there was a gang of kids, can't have been more than 10 years old, one of them with control kite and stake in hand! Really annoyed with these idiots, so gave out to them and just jogged back to the car without completing the rest of the course, who knows how many other controls they moved.
Running warm up/down 11:37  1.86 km (6:15 / km) +42m 5:37 / km
shoes: Inov-8 Mudclaw 300
Need to come up with a training plan for this week, in the run-up to the Shamrock. All I have on the agenda is the CorkO Summer League at Currabinny on Tuesday evening. The weather is meant to be nice this week so I'd like to get out for a run on Tir na Spideoige or The Crags some evening. Definitely next weekend I'd like to spend a day orienteering on terrain - probably Saturday.
Hiking 2:53:28  9.92 km (17:29 / km) +855m 12:13 / km
Hike up Mount Brandon, slow and easy. Overcast but saw some nice scenery, it would be truly spectacular if it was clear. Wouldn't have minded running up this! Met some folks in shorts who were training for the Dingle Adventure Race.
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