Training Log Archive: MagicIn the 7 days ending Jun 2, 2013:
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Sunday Jun 2, 2013 #
11 AM
Run - Terrain warm up/down 9:29 0.98 km (9:39 / km) +52m 7:38 / km
ahr:137 max:162 shoes: VJ Falcons 11
12 PM
Run - Orienteering race 1:27:14 11.83 km (7:23 / km) +451m 6:12 / km
ahr:161 max:170 shoes: VJ Falcons 11
Shamrock O-Ringen Day 2, Crohane Mountain, 10.3km, 400m, 19c, M21E. Never got going today, legs were tired from the start and I really struggled with the long slow climb from #1 to #4. Technically pretty sound (which was just as well with my running pace) and it was a joy to get away from the western side of the mountain (which is pretty rough) and over the the magical area of big crags and knolls by the lake - love this area so much.
Nic and the Swedes were well ahead today but I somehow managed to keep the rest of the young guys behind me - though only just (30 people running an Elite race in Ireland - good times).
have ended up 4th going into the chasing start with one of the Swedes about 2 minutes in front and ConorS about 6 minutes behind, so should be safe where I am. Another dry (but not quite sunny) day and a very relaxed atmosphere at the event.
Map , Routegadget and Results
Nic and the Swedes were well ahead today but I somehow managed to keep the rest of the young guys behind me - though only just (30 people running an Elite race in Ireland - good times).
have ended up 4th going into the chasing start with one of the Swedes about 2 minutes in front and ConorS about 6 minutes behind, so should be safe where I am. Another dry (but not quite sunny) day and a very relaxed atmosphere at the event.
Map , Routegadget and Results
Saturday Jun 1, 2013 #
Event: Shamrock O Ringen 2013
1 PM
Run - Trail warm up/down 14:06 2.46 km (5:44 / km) +18m 5:32 / km
ahr:151 max:168 shoes: VJ Falcons 11
2 PM
Run - Orienteering race 43:54 *** 6.52 km (6:44 / km) +111m 6:12 / km
ahr:167 max:174 shoes: VJ Falcons 11
Shamrock O-Ringen Day 1, Inchibcoosh Wind Farm, 5.6km, 185m, 19c, M21E. Great to be back on the technical open mountains of SW Ireland. Area every bit as tough as I was expecting and I held a steady pace rather than trying to push anywhere with half an eye on surviving the next two days.
Course was actually pretty easy, but I think that was mostly because the mapper had re-mapped the area and done all the simplifying for you, with the result that the only control sites available were massive features, so as long as you kept in the right direction you were going to see the flag.
Happy enough with the run, only dropped a few seconds on #3 and lost contact on the leg to #12, but otherwise could just feel last weekends fell race in my legs. Would have had to push quite hard to match Dooby's time and don't think I could have matched the Swedes at all.
Nice day out and an interesting assembly among the wind turbines.
Map , Routegadget and Results
Course was actually pretty easy, but I think that was mostly because the mapper had re-mapped the area and done all the simplifying for you, with the result that the only control sites available were massive features, so as long as you kept in the right direction you were going to see the flag.
Happy enough with the run, only dropped a few seconds on #3 and lost contact on the leg to #12, but otherwise could just feel last weekends fell race in my legs. Would have had to push quite hard to match Dooby's time and don't think I could have matched the Swedes at all.
Nice day out and an interesting assembly among the wind turbines.
Map , Routegadget and Results
Run - Trail warm up/down 14:29 2.58 km (5:37 / km) +126m 4:31 / km
ahr:142 max:159 shoes: VJ Falcons 11
Friday May 31, 2013 #
Note
(rest day)
No time for training today, on the eas to the amazing Shamrock O-Ringen for a stunning weekends orienteering in the Irish sun. Feel sorry for everyone not going as they're missing out big time.
Thursday May 30, 2013 #
4 PM
Run - Terrain 35:04 6.25 km (5:37 / km) +139m 5:03 / km
ahr:149 max:197 shoes: La Sportiva Crosslite
Was going to meet Mark and head to Swansea with him for the Thursday evening session only he rang while I was waiting for him unable to find his car keys! Glad to see I'm not the only one with dementia!
So with only trail shoes and being on the north side of Cardiff, I headed to the nearest hill that I could drive up! (Legs are still not right and I just wanted to loosen them out a bit). Had a nice exploratory run around the top of a hill north of Caerphilly but the legs felt rough the whole way. Hopefully things will improve for Saturday.
So with only trail shoes and being on the north side of Cardiff, I headed to the nearest hill that I could drive up! (Legs are still not right and I just wanted to loosen them out a bit). Had a nice exploratory run around the top of a hill north of Caerphilly but the legs felt rough the whole way. Hopefully things will improve for Saturday.
Wednesday May 29, 2013 #
Note
(rest day)
Walked into work this morning with the intention of a quick run home,but my legs were still so sore and tired I thought it better to give them more rest. Shouldn't have bothered though as the weather forecast was, for once, completely accurate and I got properly drenched.
Tuesday May 28, 2013 #
6 PM
Run - Trail 1:03:27 10.93 km (5:48 / km) +230m 5:15 / km
ahr:138 max:173 shoes: Adidas Kanadia TR4
MDC run from Whitchurch, so a mixture of runs I do from home and runs I drive out to the hills for. Would be nice to live round there and have that option every day. Horrible evening though, raining and wet with the temperature back down in single figures; one of those nights that you're glad that you have people to meet with to make you get out! A few new paths for me as well which was a bonus. Legs still pretty sore and tired from Saturday.
Monday May 27, 2013 #
11 AM
Bike - Road 2:19:52 58.18 km (2:24 / km) +488m 2:18 / km
ahr:126 max:158
Wanted a route without any significant hills so headed out around the Vale. Lovely morning heading out but a bit of a headwind and clouds rolling in. Legs were tired, happy enough just spinning but not liking inclines. Called in for a cup of tea and catch up with so relations in Pencoed.
4 PM
Bike - Road 58:56 26.25 km (2:15 / km) +200m 2:10 / km
ahr:134 max:152
And home. Only it was raining now and I hadn't headed out expecting it, so got pretty wet and cold. Distance wasn't a problem at all though so will have to look at some longer/hillier routes for the next few weeks.