Training Log Archive: roarIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
8 AM
Note
(rest day)
Wednesday Jun 29, 2016 #
7 PM
Running (off-road) warm up/down 23:01 3.22 km (7:09 / km) +125m 5:59 / km
ahr:116 max:157 shoes: Inov8 X-Talon 2016
Warm up with Ben Mangan and then by myself. Did a decent bit before some dynamics and strides.
Running (off-road) race 52:33 [5] 10.95 km (4:48 / km) +353m 4:08 / km
shoes: Inov8 X-Talon 2016
IMRA Tibradden
Having not done any evening hill runs I wasn't sure where to sit at the start. Went for a decent position but not too far forward. Started ok but lost some places on the fire road. I got into a good pace for me and then Brian appeared beside me. We were together the up the bit I find toughest, the big stones up Tibradden. It was just a tin bit steeper than I can handle. Once we turned from the fence though I was able to increase the speed and dropped Brian. Had a guy in a white t-shirt and was just staying on terms with him. Passed a couple on the Tibradden descent before the Wicklow Way. Was behind a guy who was trying hard to keep me behind but I did get him and had to work back to white t-shirt guy on the false flat rocky bit. Got stuck in some traffic here with early starters coming back towards us and there were a few collisions. They were too good to be in the early start. Up Fairy Castle and I was behind Kevin O'Riordan. Stuck with him and held a good pace
Passed him and white t-shirt guy pretty quick on the descent and then working towards the next group. Picked off 3 of them and was then behind Mike Jordan. He killed it back up the Wicklow Way while I worked hard but was much slower. On the false flat I wanted to catch Mike so had to pass Crusaders Brian, did that by splashing him pretty badly and was just back on Mike by the turn to Tibradden. Iosac was here which was a surprise (at least I think it was Iosac) and we worked trying to drop Mike but Mike came back and I went with him to drop Iosac. He kept trying to drop me but I can take short bursts of speed. He got a gap of about 5m over the Tibradden summit so I brought my B+ game to the descent and that was that. Too much of a gap to catch the next guy, even though that was what I focused on.
2 minutes faster than last year so that's good! Very enjoyable but that road at the end totally kills your legs. Calves very tight afterwards. A little annoying to not have HR data. Not sure how that happened.
18th. This is actually my best Leinster League result position wise.
Having not done any evening hill runs I wasn't sure where to sit at the start. Went for a decent position but not too far forward. Started ok but lost some places on the fire road. I got into a good pace for me and then Brian appeared beside me. We were together the up the bit I find toughest, the big stones up Tibradden. It was just a tin bit steeper than I can handle. Once we turned from the fence though I was able to increase the speed and dropped Brian. Had a guy in a white t-shirt and was just staying on terms with him. Passed a couple on the Tibradden descent before the Wicklow Way. Was behind a guy who was trying hard to keep me behind but I did get him and had to work back to white t-shirt guy on the false flat rocky bit. Got stuck in some traffic here with early starters coming back towards us and there were a few collisions. They were too good to be in the early start. Up Fairy Castle and I was behind Kevin O'Riordan. Stuck with him and held a good pace
Passed him and white t-shirt guy pretty quick on the descent and then working towards the next group. Picked off 3 of them and was then behind Mike Jordan. He killed it back up the Wicklow Way while I worked hard but was much slower. On the false flat I wanted to catch Mike so had to pass Crusaders Brian, did that by splashing him pretty badly and was just back on Mike by the turn to Tibradden. Iosac was here which was a surprise (at least I think it was Iosac) and we worked trying to drop Mike but Mike came back and I went with him to drop Iosac. He kept trying to drop me but I can take short bursts of speed. He got a gap of about 5m over the Tibradden summit so I brought my B+ game to the descent and that was that. Too much of a gap to catch the next guy, even though that was what I focused on.
2 minutes faster than last year so that's good! Very enjoyable but that road at the end totally kills your legs. Calves very tight afterwards. A little annoying to not have HR data. Not sure how that happened.
18th. This is actually my best Leinster League result position wise.
Running (off-road) warm up/down 10:08 1.21 km (8:22 / km) +37m 7:16 / km
ahr:97 max:133 shoes: Inov8 X-Talon 2016
Cool down with Ben & Brian, though Brian was having stomach issues so didn't do the whole thing. Legs very stiff, especially the calves after that pounding but loosened up after a fashion.
Tuesday Jun 28, 2016 #
8 AM
Strength 4:00 [1]
That weight!
1 min one leg stands, each leg
20x calf lowers each leg - I'm doing these without wall support now. Makes it a bit harder.
1 min one leg stands, each leg
20x calf lowers each leg - I'm doing these without wall support now. Makes it a bit harder.
6 PM
Running (off-road) warm up/down 18:05 2.95 km (6:08 / km) +1m 6:07 / km
ahr:131 max:164 shoes: Asics Hyper Speed 6 2016
Warm up laps of the inner track. Started with Gina and then solo. The did the dynamics to get nicely warmed up for this unexpected time trial.
Running (road) race 5:24 1.0 mi (5:24 / mi) +2m 5:22 / mi
ahr:170 max:183 shoes: Asics Hyper Speed 6 2016
1 mile time trial
This was a bit unexpected but hey why not?
Massive group starting and everyone went out hard. I joined a little for the first 200 but gradually settled into it. I had my watch on the wrong view for seeing the lap times but Susan was calling them so it was fine. Probably settled in a bit too much. HR was still rising but I was still passing people. Could see Michael who is normally faster than me in intervals up ahead so was trying to keep him within striking distance. Philip passed me half way around lap 3 and I wasn't letting him go. Starting to pick it up again on the straight to the end of the 3rd lap. Got past Philip after the bend but then Niall did his usual and rocketed past. Tried to keep accelerating but there wasn't much left. Passed one more guy before the finish but still 5s behind Michael.
approximate lap times:
78, 85, 83, 78
Had been planning on a 5:30 so nice to beat that and get a little mile PB. The PB was always going to be fairly easy though I reckoned with the last one being 5:54!
This was a bit unexpected but hey why not?
Massive group starting and everyone went out hard. I joined a little for the first 200 but gradually settled into it. I had my watch on the wrong view for seeing the lap times but Susan was calling them so it was fine. Probably settled in a bit too much. HR was still rising but I was still passing people. Could see Michael who is normally faster than me in intervals up ahead so was trying to keep him within striking distance. Philip passed me half way around lap 3 and I wasn't letting him go. Starting to pick it up again on the straight to the end of the 3rd lap. Got past Philip after the bend but then Niall did his usual and rocketed past. Tried to keep accelerating but there wasn't much left. Passed one more guy before the finish but still 5s behind Michael.
approximate lap times:
78, 85, 83, 78
Had been planning on a 5:30 so nice to beat that and get a little mile PB. The PB was always going to be fairly easy though I reckoned with the last one being 5:54!
Running (off-road) warm up/down 4:48 [2] 0.68 km (7:06 / km) +3m 6:57 / km
shoes: Asics Hyper Speed 6 2016
5 mins recovery after the mile before more session.
Running (road) intervals 10:11 1.73 km (5:54 / km) +2m 5:52 / km
ahr:161 max:177 shoes: Asics Hyper Speed 6 2016
4x 400m 75s recovery
This seemed like a tough prospect after the mile but wasn't too bad. The recovery was nice and long at least! Had a nice group of 4 of us working together. On the last lap Niall came by everyone on the inside to kill the finish which wasn't cool though. First one was probably the hardest actually!
78, 77, 77, 76
This seemed like a tough prospect after the mile but wasn't too bad. The recovery was nice and long at least! Had a nice group of 4 of us working together. On the last lap Niall came by everyone on the inside to kill the finish which wasn't cool though. First one was probably the hardest actually!
78, 77, 77, 76
Running (off-road) warm up/down 9:38 1.63 km (5:54 / km) +26m 5:28 / km
ahr:131 max:141 shoes: Asics Hyper Speed 6 2016
Cool down with Michael + 2 others before heading to the table quiz.
Monday Jun 27, 2016 #
8 AM
Strength 4:00 [1]
9 AM
Note
slept:7.5
So very busy at the moment. Keep staying up too late. My legs
feel so much better today after sleeping. It's really useful. Didn't get on the strength and stretching train like I wanted too. Running was decent though. Getting back to the routine. Ankle is stiff but not sore.
Monday - Easy to + from climbing, woo climbing!
Tuesday - Intervals on the track
Wednesday - IMRA Tibradden. I thought about cycling to it but the weather looks pretty horrific
Thursday - Work drinks that I should go to. Rest day
Friday - tempo. 5x 5min?
Saturday - sleep?
Sunday - Sprint in UL. Will be busy with putting out and collecting controls and doing SI.
feel so much better today after sleeping. It's really useful. Didn't get on the strength and stretching train like I wanted too. Running was decent though. Getting back to the routine. Ankle is stiff but not sore.
Monday - Easy to + from climbing, woo climbing!
Tuesday - Intervals on the track
Wednesday - IMRA Tibradden. I thought about cycling to it but the weather looks pretty horrific
Thursday - Work drinks that I should go to. Rest day
Friday - tempo. 5x 5min?
Saturday - sleep?
Sunday - Sprint in UL. Will be busy with putting out and collecting controls and doing SI.
7 PM
Running (road) 20:59 3.89 km (5:24 / km) +47m 5:06 / km
ahr:133 max:146 shoes: Asics Hyper Speed 6 2016
Easy to climbing. Was super fine the whole way and then turned into a sweat bag in the last 200m.
9 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
Climbing in Gravity with Gina.
Noticed the lack of doing this recently but my technique seemed to be pretty good. Got a few pinks (6a) and one black (6b-6c) so not terrible. Fun though and nice to go back there. Will be good for my strength.
Noticed the lack of doing this recently but my technique seemed to be pretty good. Got a few pinks (6a) and one black (6b-6c) so not terrible. Fun though and nice to go back there. Will be good for my strength.
Running (road) 26:42 4.02 km (6:39 / km) +4m 6:37 / km
ahr:110 max:135 shoes: Asics Hyper Speed 6 2016
Easy home with Gina. Nice to have company and it was weird running home in the bright. Booked flights to Uppsala when we got home! Still need somewhere to live though.
Sunday Jun 26, 2016 #
12 PM
Mapping 2:00:00 [0]
shoes: Asics Hyper Speed 6 2016
A lot more updates that I thought.
5 PM
O-training 16:58 ** 3.75 km (4:32 / km) +19m 4:25 / km
ahr:164 max:174 spiked:20/20c shoes: Asics Hyper Speed 6 2016
Pre run of the WOC sprint selection courses. Somehow managed to not take all of the optimum route choices. Silly me.
Running (road) warm up/down 3:14 0.49 km (6:34 / km) +1m 6:30 / km
ahr:121 max:134 shoes: Asics Hyper Speed 6 2016
O-training 14:12 3.24 km (4:23 / km) +28m 4:12 / km
ahr:160 max:171 shoes: Asics Hyper Speed 6 2016
Saturday Jun 25, 2016 #
12 PM
Running (off-road) 1:31:54 17.84 km (5:09 / km) +178m 4:54 / km
ahr:151 max:167 shoes: Inov8 X-Talon 2016
Switched up Saturday and Sunday from the plan as Gina is gone hiking with some work ladies today. That left me solo in the park. Got the music out and went to the Munich hills. Idea of the session was to do 90 mins in rolling hills so simulate the kind of terrain in Sweden so modified an old session of c.hills. Had an about 19 min lap, which I did 3 times + 15 mins there and back. Actually quite enjoyable. Tough too. There were some bits in long grass but mostly it was cut grass.
Friday Jun 24, 2016 #
7 AM
Running (road) 23:14 4.2 km (5:32 / km) +16m 5:25 / km
ahr:136 max:149 shoes: Asics Hyper Speed 6 2016
Easy pre breakfast. Up around St. James gate a bit. Grand enough morning. Couldn't find my glasses when I woke up though.
Stretching/Rehab 5:00 [0]
Foam rolling that calf.
8 AM
Strength 4:00 [1]
1min one legs stands each leg
20 calf lowers each leg
20 calf lowers each leg
Thursday Jun 23, 2016 #
8 AM
Strength 4:00 [1]
1min one legs stands each leg
20 calf lowers each leg
20 calf lowers each leg
6 PM
Running (off-road) warm up/down 14:24 2.77 km (5:12 / km) +1m 5:11 / km
ahr:123 max:143 shoes: Asics Hyper Speed 6 2016
Warm up over to Ringsend park and 3 laps. First two solo, then with a group. Super warm and sunny, had the singlet out! A lot of messing with the Ankle support I got. I blame it for the tight calf yesterday. In the end took it off.
Running (off-road) intervals 6:20 1.61 km (3:56 / km) +1m 3:55 / km
ahr:162 max:173 shoes: Asics Hyper Speed 6 2016
Running (off-road) intervals 15:43 3.32 km (4:44 / km) +1m 4:44 / km
ahr:169 max:180 shoes: Asics Hyper Speed 6 2016
3x 1 mile 60s rest
Once again happy with this session. Started with a group but they were all doing about 7 min/mile, which I only worked out after I started. (First mile is in the other entry) Could feel yesterdays run on the last one and it slowed me a little.
6:20, 6:20, 6:24
Once again happy with this session. Started with a group but they were all doing about 7 min/mile, which I only worked out after I started. (First mile is in the other entry) Could feel yesterdays run on the last one and it slowed me a little.
6:20, 6:20, 6:24
Running (off-road) warm up/down 10:43 [2] 1.97 km (5:26 / km) +3m 5:24 / km
shoes: Asics Hyper Speed 6 2016
Cool down with Brian chatting about orienteering and lasers. Was clouding over and it broke on my way back to the clubhouse so I got drenched.
10 PM
Strength 2:00 [1]
1min one legs stands each leg
Planning is time consuming
Planning is time consuming
Wednesday Jun 22, 2016 #
8 AM
Strength 2:00 [1]
slept:7.5
1min one leg stands
One of these days I'll get some sleep. Might need to invest in an eye mask as I keep waking up early from sunlight.
One of these days I'll get some sleep. Might need to invest in an eye mask as I keep waking up early from sunlight.
6 PM
Running (road) 1:07:03 14.68 km (4:34 / km) +91m 4:26 / km
ahr:160 max:174 shoes: Asics Hyper Speed 6 2016
Went for a run. Shoes were great, either I'm kinda fit or it's the shoes. I'll never know. Ankle support felt awful at the start, like having a stone in my shoe but I got used to it. Went up to canal which was very pleasant. Very quiet out. Couple of swan's with their cygnets. One set was blocking the path and tried to attack me but I was too fast. Poor the guy who was walking. Met Don from Crusaders at the rail crossing, where I had to wait though not as long as last time, so that was a convenient time for a chat.
Then to the park. This was also very quiet, due to both the football later (good game eh?) and Joe Biden staying there so there is no parking allowed anywhere. Mostly felt good and threw in some hilly bits by the zigzags before heading home.
Pretty happy with this run. Good speed and the shoes were top class.
Then to the park. This was also very quiet, due to both the football later (good game eh?) and Joe Biden staying there so there is no parking allowed anywhere. Mostly felt good and threw in some hilly bits by the zigzags before heading home.
Pretty happy with this run. Good speed and the shoes were top class.
Tuesday Jun 21, 2016 #
9 AM
Note
slept:6.5
Oof. Tired.
Will jog around hollywood today. Starting to move some stuff out of the apartment back to Wicklow. Forecast says sunny showers for the BBQ.
Will jog around hollywood today. Starting to move some stuff out of the apartment back to Wicklow. Forecast says sunny showers for the BBQ.
7 PM
Orienteering race 39:50 *** 5.58 km (7:08 / km) +171m 6:11 / km
ahr:168 max:180 spiked:27/27c shoes: Inov 8 Oroc 2016 2
Hollywood score-o.
Looked at the map and worked out I could get all of them pretty quickly. Wasn't sure in how long though. The area is nice and so much more grown up than when I was a kid. Took it easy on the downs and the rough stuff to protect the ankle but it felt good. The upside of this was I felt strong on the ups! Did get them all with 10 mins to spare in the end. I think my route was pretty close to optimum.
Looked at the map and worked out I could get all of them pretty quickly. Wasn't sure in how long though. The area is nice and so much more grown up than when I was a kid. Took it easy on the downs and the rough stuff to protect the ankle but it felt good. The upside of this was I felt strong on the ups! Did get them all with 10 mins to spare in the end. I think my route was pretty close to optimum.
11 PM
Strength 2:00 [1]
1min one leg stands
Monday Jun 20, 2016 #
9 AM
Note
slept:7.5
Weekly plan. What I didn't do at the weekend was spend some time creating an overall one. Was pretty annoyed on Saturday and Sunday was a long busy day. Ankle is feeling a huge amount better. I'll swap the usual Friday rest day to today though I do need to get back on the sleep train properly. I should also do strength 3 times this week.
Monday -
Tuesday - Hollywood. I probably shouldn't do the oing with the ankle so it might be just a cycle
Wednesday - 90 mins in the park
Thursday - Miles
Friday - easy run
Saturday - test running courses
Sunday - long. Not in hills though, probably the park for safety.
Monday -
Tuesday - Hollywood. I probably shouldn't do the oing with the ankle so it might be just a cycle
Wednesday - 90 mins in the park
Thursday - Miles
Friday - easy run
Saturday - test running courses
Sunday - long. Not in hills though, probably the park for safety.
Sunday Jun 19, 2016 #
Mapping 4:00:00 [0]
Time on feet spent walking around doing some mapping. Quite a few small updates though overall it looks good. I'm getting happier and happier about the courses.
Note
Hit up Kildare Village this morning. Got some new shoes for €55 which is pretty nice. Hope they are good. Very bright.
Saturday Jun 18, 2016 #
9 AM
Running (road) warm up/down 1:37 0.2 km (8:00 / km) +7m 6:49 / km
ahr:116 max:128 shoes: Inov 8 Oroc 2016 2
A very short warm up. Was pretty late.
Running (off-road) race 1:24:39 11.98 km (7:04 / km) +600m 5:39 / km
ahr:148 max:172 shoes: Inov 8 Oroc 2016 2
IMRA West Dublin Peaks.
Well, that didn't quite go as planned. Started well. Let Bernard Fortune go as he hared off up the hill. was embroiled in the battle for second place. 3rd at the summit of Seahan, 4th on Corrig. Back in 3rd before climbing Seefingina but gained on 2nd up the hill! Was 4th at the summit though, feeling really good. Wanted to be up with 2nd before climbing Seefin, took the lefter path which keeps a bit more height and was gaining well when bam, stepped funnily and went over on my ankle. Didn't fall but it was sore. Was just at the early starters (incl. Don) who stopped to see how I was, sensibly staying until I could walk a bit, thanks them. I went to Seefin but was 7th by that summit. Stopped and taped up my ankle some more, on the outside of my shoe/sock. Then bailed around by the road. I could write a book about the descent off Seefin though. Not a soul about so had to make my own way up the road. Walking was as sore as running and running was faster so I ran up the hill. Really annoyed at how strong I was feeling.
Well, that didn't quite go as planned. Started well. Let Bernard Fortune go as he hared off up the hill. was embroiled in the battle for second place. 3rd at the summit of Seahan, 4th on Corrig. Back in 3rd before climbing Seefingina but gained on 2nd up the hill! Was 4th at the summit though, feeling really good. Wanted to be up with 2nd before climbing Seefin, took the lefter path which keeps a bit more height and was gaining well when bam, stepped funnily and went over on my ankle. Didn't fall but it was sore. Was just at the early starters (incl. Don) who stopped to see how I was, sensibly staying until I could walk a bit, thanks them. I went to Seefin but was 7th by that summit. Stopped and taped up my ankle some more, on the outside of my shoe/sock. Then bailed around by the road. I could write a book about the descent off Seefin though. Not a soul about so had to make my own way up the road. Walking was as sore as running and running was faster so I ran up the hill. Really annoyed at how strong I was feeling.
8 PM
Note
Ankle is sore, but seems to be recovering well. Plenty of RICE for the afternoon. Hopefully it's ok for a day of walking tomorrow but I might have to stay out of terrain for a week or two. Shall see. Annoyed. Obviously hadn't healed as well as I thought and my taping wasn't up to scratch.
Friday Jun 17, 2016 #
10 AM
Note
Selected for WOC Relay and reserve for middle. Pretty happy. Will have to make a proper summer plan over the weekend. This training thing does seem to work.
7 PM
Running (road) 20:36 4.03 km (5:07 / km) +29m 4:56 / km
ahr:135 max:153 shoes: Inov8 Road-X 255
Real easy up to Grangegorman, where I did a lap and then back home. Big smile the whole way. My shoes are a bit crocked so I'm adding them to the list of things I need. It's getting pretty long now. (compass, desc holder, contacts, shoes are what I can remember just now)
Thursday Jun 16, 2016 #
8 AM
Stretching/Rehab 25:00 [0]
slept:8.0
+ foam rolling
6 PM
Running (off-road) warm up/down 14:42 2.7 km (5:27 / km) +1m 5:26 / km
ahr:121 max:145 shoes: Inov8 X-Talon 2016
Run over to the park and three laps, first with Brian then with Seb and Co. Cold enough evening. Put the jacket and gloves on. Oh why amn't I in Sweden?
Running (off-road) intervals 22:07 4.94 km (4:29 / km) +4m 4:28 / km
ahr:163 max:177 shoes: Inov8 X-Talon 2016
3x 1 mile 60s rest
A load of people did some other sessions, but this is what I wanted to do. There were two guys going for about 6 min miles with 90s rest so I was close enough to them. Looking at the last time I was doing these, my aim was to be sensible and do about 6:40. I was much faster than that. Just treid to keep the pace cruisy and felt controlled the whole way. Happy with the session.
6:23, 6:20, 6:24
A load of people did some other sessions, but this is what I wanted to do. There were two guys going for about 6 min miles with 90s rest so I was close enough to them. Looking at the last time I was doing these, my aim was to be sensible and do about 6:40. I was much faster than that. Just treid to keep the pace cruisy and felt controlled the whole way. Happy with the session.
6:23, 6:20, 6:24
Running (off-road) warm up/down 8:53 [2] 1.59 km (5:36 / km) +3m 5:33 / km
shoes: Inov8 X-Talon 2016
Cool down with Niall chatting about calf injuries. Thankfully I don't have any!
Running (road) warm up/down 2:28 0.39 km (6:17 / km)
ahr:123 max:134 shoes: Inov8 X-Talon 2016
Accidentaly stopped my watch so this is the run back to the stadium
Wednesday Jun 15, 2016 #
10 AM
Note
slept:8.0 (rest day)
Sweden recap: Middle good, Long not good, Training happy I did it. Tired now.
Big thing I felt I was lacking was terrain strength. Orienteering seemed really clean but I haven't analysed it in detail yet.
Plan:
Wednesday - MRI in the evening on the knee. Cleaning the house and organising life also on the agenda.
Thursday - miles with Crusaders
Friday - easy run
Saturday - West Dublin Peaks
Sunday - secret stuff, but it will take all day I imagine
Big thing I felt I was lacking was terrain strength. Orienteering seemed really clean but I haven't analysed it in detail yet.
Plan:
Wednesday - MRI in the evening on the knee. Cleaning the house and organising life also on the agenda.
Thursday - miles with Crusaders
Friday - easy run
Saturday - West Dublin Peaks
Sunday - secret stuff, but it will take all day I imagine
7 PM
Note
(rest day)
MRI's are great fun. Pretty loud but lots of fun noises. Was very close to falling asleep, though one of the sets of noises had me stifling a laugh. Looked at my pictures but I certainly don't understand them.
Tuesday Jun 14, 2016 #
Note
Notes on the the event:
It was not top quality. If anything this was how not to do an event. I didn't realise quite how busy I was going to be until I could do nothing about it. I would have liked to just cancel it but reckoned people would still appreciate having some kind of event. Probably should have given more warning about how I felt it would be before hand for people who would be spending the evening, sorry! On another note, 50% of the planners/organisers for this years summer series will most likely not be in Ireland next year which will be a challenge for CNOC.
For my next planning I have already planned the days I will spend in the area in order to make sure the map is good and the courses are top. It being an properly important event means I have a lot of incentive to get it right too.
It was not top quality. If anything this was how not to do an event. I didn't realise quite how busy I was going to be until I could do nothing about it. I would have liked to just cancel it but reckoned people would still appreciate having some kind of event. Probably should have given more warning about how I felt it would be before hand for people who would be spending the evening, sorry! On another note, 50% of the planners/organisers for this years summer series will most likely not be in Ireland next year which will be a challenge for CNOC.
For my next planning I have already planned the days I will spend in the area in order to make sure the map is good and the courses are top. It being an properly important event means I have a lot of incentive to get it right too.
11 PM
Note
A lot of backlogging to do. Today was a long day. Up at 4am in Sweden for flight, picked up maps in Dublin. Had a quick nap before heading out to borrow a car and put out controls for the Curragh event. Happy enough to not run so just did SI and organised the control collection. Tired when I got home.
Monday Jun 13, 2016 #
10 AM
O-training (1:10000) 1:01:26 5.71 km (10:45 / km) +106m 9:50 / km
ahr:142 max:179 shoes: Inov8 X-Talon 2016
O-intervals in Kasen Stamossen
We each planned one interval and joined them all up. Colm was the strongest. He won 3 of the 6, I took 2, though one was debatable and Darren 1, to the top of the hill. We stopped at the top of Dragon Kulle and climbed the tower to look at the views and take a quick selfie.
Really good fun to be racing head to head. The pace was not that high by the end but it was pretty tight between Colm and I for the last one. Resting between the intervals was a bit annoying with the flies.
We each planned one interval and joined them all up. Colm was the strongest. He won 3 of the 6, I took 2, though one was debatable and Darren 1, to the top of the hill. We stopped at the top of Dragon Kulle and climbed the tower to look at the views and take a quick selfie.
Really good fun to be racing head to head. The pace was not that high by the end but it was pretty tight between Colm and I for the last one. Resting between the intervals was a bit annoying with the flies.
Running (off-road) warm up/down 9:39 1.43 km (6:44 / km) +20m 6:18 / km
ahr:131 max:140 shoes: Inov8 X-Talon 2016
Cool down with Colm and Aine. Great weather so tried to work on the farmer's tan.
3 PM
O-training (1:15000) 41:26 4.44 km (9:20 / km) +84m 8:31 / km
ahr:138 max:164 shoes: Inov8 X-Talon 2016
Training in XXX
Tired and I was very slow. I struggled to understand the map at 1:15000, I'm suspicious it was a shrink of another scale as all the symbols seemed tiny. Had some wandering with no clue parts but kinda sorted out my brain nearer the end and was going decently by the end of it. With the rough terrain, it's easy to get tired quickly so pacing is a big thing.
Was really warm afterwards and suggested to Aine we go to a random lake. She was up for it but everyone else wanted to get back to the Ireland match. Colm and Cillin managed to believe that we'd only miss the first 10 mins so drove up the road to a lake that could have been just a marsh as only the edge was on the map. Turned out to be a class swimming spot with a pier and a ladder and sunshine. Spent a while hanging out there which was very nice for the legs. Needless to say we missed a fair chunk of the match.
Tired and I was very slow. I struggled to understand the map at 1:15000, I'm suspicious it was a shrink of another scale as all the symbols seemed tiny. Had some wandering with no clue parts but kinda sorted out my brain nearer the end and was going decently by the end of it. With the rough terrain, it's easy to get tired quickly so pacing is a big thing.
Was really warm afterwards and suggested to Aine we go to a random lake. She was up for it but everyone else wanted to get back to the Ireland match. Colm and Cillin managed to believe that we'd only miss the first 10 mins so drove up the road to a lake that could have been just a marsh as only the edge was on the map. Turned out to be a class swimming spot with a pier and a ladder and sunshine. Spent a while hanging out there which was very nice for the legs. Needless to say we missed a fair chunk of the match.
9 PM
Football 20:00 [2]
Started out feeling alright but very quickly became totally wrecked and was just taking long shots the whole time.
Sunday Jun 12, 2016 #
9 AM
Running (off-road) warm up/down 16:27 1.63 km (10:04 / km) +14m 9:39 / km
ahr:108 max:133 shoes: Inov8 X-Talon 2016
Orienteering race (1:15000) 2:17:21 **** 18.33 km (7:30 / km) +342m 6:51 / km
ahr:161 max:182 spiked:25/28c shoes: Inov8 X-Talon 2016
Long Selection Race - Näsinge 15.2km 500m?
Livelox
Winsplits
I'll keep this one short.
Forgot my energy gels in the accom. Bad idea. Conor & Colm kindly lent me their extras.
Started well, clean. Heard Darren at 2. Pacing myself well. Nick caught me at 4 when I missed it slightly. Ran with him for 5 and some of 6 but realised it was much too fast. Let him go and died for a bit. 0 net gain. Grand for the next bit, bit dodgy route to 10. Fun to 11. Took the around for 13 as legs were suffering. Would have loved a gel at 14 but saved it 20. Had a near death experience going to 16, falling and almost impaling myself on a branch. Tore my trousers and bashed my shin in the process and felt sorry for myself. Slower on this loop then.
HR monitor induced some pain going to 20 so slid it down. Conor & Darren appeared going to 21. Tried to hang on but was in a bad way. The last bit was terrible and I was essentially walking. Then missed 27 by almost a minute by trying to move faster.
Pretty terrible performance, reminiscent of the last long in Sweden. Not enough terrain long runs I think. Orienteering was overall ok but it's easy when you are going slow.
Livelox
Winsplits
I'll keep this one short.
Forgot my energy gels in the accom. Bad idea. Conor & Colm kindly lent me their extras.
Started well, clean. Heard Darren at 2. Pacing myself well. Nick caught me at 4 when I missed it slightly. Ran with him for 5 and some of 6 but realised it was much too fast. Let him go and died for a bit. 0 net gain. Grand for the next bit, bit dodgy route to 10. Fun to 11. Took the around for 13 as legs were suffering. Would have loved a gel at 14 but saved it 20. Had a near death experience going to 16, falling and almost impaling myself on a branch. Tore my trousers and bashed my shin in the process and felt sorry for myself. Slower on this loop then.
HR monitor induced some pain going to 20 so slid it down. Conor & Darren appeared going to 21. Tried to hang on but was in a bad way. The last bit was terrible and I was essentially walking. Then missed 27 by almost a minute by trying to move faster.
Pretty terrible performance, reminiscent of the last long in Sweden. Not enough terrain long runs I think. Orienteering was overall ok but it's easy when you are going slow.
Running (road) warm up/down 5:48 0.79 km (7:20 / km) +1m 7:17 / km
ahr:153 max:162 shoes: Inov8 X-Talon 2016
9 PM
Football 30:00 [2]
Traditional post long distance selection race squad football. Lots of tired bodies but good fun.
Saturday Jun 11, 2016 #
10 AM
O-training (1:15000) 49:23 4.89 km (10:06 / km) +109m 9:05 / km
ahr:140 max:168 shoes: Inov8 X-Talon 2016
Training in XXX
Wanted a bit of 1:15000 practice before the long. Did some control pick that was found on the internet. Started ok but for a while I got totally confused and lost in this one area. Spent ages trying to figure it out. Was not agreeing with the map at all. After this bit I got good again. Down the hill was fun and a bit of green practice before the finish. Spent longer out than I wanted to though and was a bit tired after. Lots of flies by the car.
Wanted a bit of 1:15000 practice before the long. Did some control pick that was found on the internet. Started ok but for a while I got totally confused and lost in this one area. Spent ages trying to figure it out. Was not agreeing with the map at all. After this bit I got good again. Down the hill was fun and a bit of green practice before the finish. Spent longer out than I wanted to though and was a bit tired after. Lots of flies by the car.
Friday Jun 10, 2016 #
11 AM
Running (road) warm up/down 14:51 2.02 km (7:22 / km) +28m 6:53 / km
ahr:140 max:165 shoes: Inov8 X-Talon 2016
Orienteering race (1:10000) 48:36 [5] **** 6.38 km (7:37 / km) +121m 6:57 / km
spiked:17/18c shoes: Inov8 X-Talon 2016
Middle Selection Race - Tjärndalen Strömstad 5.6km 250m
Livelox
Winsplits
Started up the road and made sure of good map reading to 1. Kept it safe and solid going via the boulder. DIdn't kill it up the hill either to keep some legs for later.
Felt like I was getting into the map already by 2, just kept left of the cairn.
Down the re-entrant, got stuck in a fallen tree a bit, then along the top of the hill. Could see the open hill on the right so slid off the hill and nicely onto the control.
Plan was to go left to 4, to avoid all the craggy bits. Didn't go left enough and landed on the middle craggy hill. Not too major to go around it though. Saw the big crag on the right and nicely into the control then.
5 was not perfect. Was starting to feel a bit weird. Kind of lower neck was sore from breathing. Went north from the control and teleported on the map to the re entrant to the west. Result was I crossed the green far to early and ended up too far down the hill. Reaslised quickly and climbed it to get better running Took my emergency gel. Saw Zac looking around the knoll as I was coming in to punch it.
Planned 6 on the go which wasn't great. Got a bit stuck on the first craggy green hill. Wanted to get to the big open hill and run on that. so Tried to keep moving south then turned when I got there. Into the marsh, which was heavy and then on the line. A small bit slow on the approach as I found it tough to read some of the tiny form lines.
7 was easy, compasss down the re-entrant.
Decided on right to 8 for a safer control entry and to avoid the green. Started to get moving better again but came a bit further right than was totally necessary. Took the control cleanly and saw Josh leaving it in the wrong direction.
For 9 I got to the open hill and then down.
I could feel my body was ready for a mistake on 10 so made sure of it. Up to the big crag then stay low to see the knolls on the right.
For 11 I used the terrain I was already familiar with from 6 as part of my route. Pushed hard to get to the big crag on the last hill, then compass, keeping an eye on the contours. Though I had a bit more down to go when I saw two Irish tops in the forest. Saw the pit and punched it before working out they were Colm and Kev. Thought I had caught them both, but Colm was on his way to 16.
Started after Kev to 12 but changed my mind to go straight. I was feeling confident now but made sure of the control and got it in front of Kev.
Pretty direct to 13, hitting the cairn. Dropped Kev quickly. Open boulder, green marsh, up to the hill then panic. Sensibled up very quickly, knew I was right from my line so used the contours to lead me in.
Compass to 14. Easy.
Tried to stay high but not high enough. Ended up climbing the crags a bit before dropping down the hill past the women's control.
Uphill, I was suffering big time here. Went around everything to the left when straight was probably the better option. Made the control easy by hitting the cairn, right of the green and dropped into it in front of a French girl.
Stayed high for 17. Working hard. Punched it ran away, no flashes. "AAAAAA". Went back to punch it again. Very very close.
The downhill to 18 was great.
A top class race, very clean and agressive in the circles for the most part. Got a bit more hesitant nearer the end, but not in a bad way. This is the result of training in Spain in February and going to Sweden in April.
Physically, I felt not great but kept positive and worked as hard as I could. Terrain strength needs some work, and as ever hills. Climbing over the winter was useful once or twice and I was quite strong at going up crags. I could do some regaining some confidence on the downs though.
Overall, super stoked to be 2nd of the Irish and hopefully that puts me well in the mix for a WOC spot.
Livelox
Winsplits
Started up the road and made sure of good map reading to 1. Kept it safe and solid going via the boulder. DIdn't kill it up the hill either to keep some legs for later.
Felt like I was getting into the map already by 2, just kept left of the cairn.
Down the re-entrant, got stuck in a fallen tree a bit, then along the top of the hill. Could see the open hill on the right so slid off the hill and nicely onto the control.
Plan was to go left to 4, to avoid all the craggy bits. Didn't go left enough and landed on the middle craggy hill. Not too major to go around it though. Saw the big crag on the right and nicely into the control then.
5 was not perfect. Was starting to feel a bit weird. Kind of lower neck was sore from breathing. Went north from the control and teleported on the map to the re entrant to the west. Result was I crossed the green far to early and ended up too far down the hill. Reaslised quickly and climbed it to get better running Took my emergency gel. Saw Zac looking around the knoll as I was coming in to punch it.
Planned 6 on the go which wasn't great. Got a bit stuck on the first craggy green hill. Wanted to get to the big open hill and run on that. so Tried to keep moving south then turned when I got there. Into the marsh, which was heavy and then on the line. A small bit slow on the approach as I found it tough to read some of the tiny form lines.
7 was easy, compasss down the re-entrant.
Decided on right to 8 for a safer control entry and to avoid the green. Started to get moving better again but came a bit further right than was totally necessary. Took the control cleanly and saw Josh leaving it in the wrong direction.
For 9 I got to the open hill and then down.
I could feel my body was ready for a mistake on 10 so made sure of it. Up to the big crag then stay low to see the knolls on the right.
For 11 I used the terrain I was already familiar with from 6 as part of my route. Pushed hard to get to the big crag on the last hill, then compass, keeping an eye on the contours. Though I had a bit more down to go when I saw two Irish tops in the forest. Saw the pit and punched it before working out they were Colm and Kev. Thought I had caught them both, but Colm was on his way to 16.
Started after Kev to 12 but changed my mind to go straight. I was feeling confident now but made sure of the control and got it in front of Kev.
Pretty direct to 13, hitting the cairn. Dropped Kev quickly. Open boulder, green marsh, up to the hill then panic. Sensibled up very quickly, knew I was right from my line so used the contours to lead me in.
Compass to 14. Easy.
Tried to stay high but not high enough. Ended up climbing the crags a bit before dropping down the hill past the women's control.
Uphill, I was suffering big time here. Went around everything to the left when straight was probably the better option. Made the control easy by hitting the cairn, right of the green and dropped into it in front of a French girl.
Stayed high for 17. Working hard. Punched it ran away, no flashes. "AAAAAA". Went back to punch it again. Very very close.
The downhill to 18 was great.
A top class race, very clean and agressive in the circles for the most part. Got a bit more hesitant nearer the end, but not in a bad way. This is the result of training in Spain in February and going to Sweden in April.
Physically, I felt not great but kept positive and worked as hard as I could. Terrain strength needs some work, and as ever hills. Climbing over the winter was useful once or twice and I was quite strong at going up crags. I could do some regaining some confidence on the downs though.
Overall, super stoked to be 2nd of the Irish and hopefully that puts me well in the mix for a WOC spot.
Running (road) warm up/down 10:46 1.77 km (6:04 / km) +12m 5:52 / km
ahr:125 max:147 shoes: Inov8 X-Talon 2016
Thursday Jun 9, 2016 #
9 AM
Running (off-road) 24:05 3.84 km (6:17 / km) +59m 5:50 / km
ahr:132 max:169 shoes: Inov8 X-Talon 2016
Wednesday Jun 8, 2016 #
10 AM
Running (off-road) warm up/down 15:15 1.74 km (8:46 / km) +87m 7:01 / km
ahr:118 max:146 shoes: Inov8 X-Talon 2016
O-training 35:03 3.71 km (9:27 / km) +53m 8:49 / km
ahr:152 max:169 shoes: Inov8 X-Talon 2016
Tuesday Jun 7, 2016 #
12 PM
O-training 55:07 6.26 km (8:48 / km) +157m 7:49 / km
ahr:154 max:177 shoes: Inov8 X-Talon 2016
Monday Jun 6, 2016 #
Event: Leinster 3-Day, Scarr
10 PM
Note
(rest day)
Helping out at L3D in Scarr today. Mostly doing SI. Did a small walk to turn on some controls near the assembly. Had two very near disasters:
1. When we arrived the multi-day event had disappeared and none of the other 2 days were appearing in the list. Restarting the computer fixed it though.
2. Niall McCarthy finished and the finish box didn't work. He was DNFing so it was ok for now. I took a new SI card, cleared it and the finish worked. Niall's still didn't work. Thought about it for a minute before running to the last control (I couldn't find any spares) to punch it and try the finish again. Finish didn't work. What boxes only punch when the SI card is cleared? Check or start. Grabbed the clock and a pen + paper while Hugh turned on the backup laptop. While I reprogrammed the boxes to be finished he waited to take down any finishers times. After I reprogrammed the first box I went to put it out and had to race the next finisher. Just made it and no one had to have manually recorded times. Phew!
1. When we arrived the multi-day event had disappeared and none of the other 2 days were appearing in the list. Restarting the computer fixed it though.
2. Niall McCarthy finished and the finish box didn't work. He was DNFing so it was ok for now. I took a new SI card, cleared it and the finish worked. Niall's still didn't work. Thought about it for a minute before running to the last control (I couldn't find any spares) to punch it and try the finish again. Finish didn't work. What boxes only punch when the SI card is cleared? Check or start. Grabbed the clock and a pen + paper while Hugh turned on the backup laptop. While I reprogrammed the boxes to be finished he waited to take down any finishers times. After I reprogrammed the first box I went to put it out and had to race the next finisher. Just made it and no one had to have manually recorded times. Phew!
Sunday Jun 5, 2016 #
12 PM
O-training 1:51:44 [1] 6.6 km (16:55 / km) +222m 14:29 / km
shoes: Inov8 Oroc 2016
Putting out control for L3D day 3
Saturday Jun 4, 2016 #
9 AM
Running (road) 20:55 3.67 km (5:42 / km) +29m 5:29 / km
ahr:132 max:153 (injured) shoes: Inov8 Road-X 255
Little easy pre breakfast run to see how the ankle is. It seems good. Both knees felt weird to start but loosed up. The whole running thing felt weird really for the first 5 minutes. Just went to the little park in the park and did like a 1/2 lap. Lovely morning for it.
Strength 9:34
ahr:122 max:141
2x 30 calf raises
2x 1 min wall squats
2x 1 min eyes closed one leg pillow stands
2x 1 min wall squats
2x 1 min eyes closed one leg pillow stands
10 AM
Stretching/Rehab 10:00 [0]
+eating
12 PM
Cycling 2:23:11 49.83 km (2:52 / km) +1056m 2:36 / km
ahr:142 max:172 shoes: Cannondale CAAD8
Longish one with hills. Started by heading up to the masts at Fairy Castle. Went back to the barrier and then up to the masts again. Tough stuff and very sweaty. There is a sign on the road that says "danger of ice falling from masts". I would have loved some ice. Then I went up Glendoo, of course back down past Marlay park first. Didn't kill it up the climb just nice and steady. Legs were tired by the top when some lad flew past me. From the straight back home. Got up some serious speed past Hellfire and had to wait for forever at the rounadbout because of some roadworks. Legs were tired for the last bit but a lovely day out.
Friday Jun 3, 2016 #
Strength 5:00 [1]
1:30 one leg pillow stand
40s eyes closed one leg pillow stand
2x 30 calf raises
40s eyes closed one leg pillow stand
2x 30 calf raises
8 AM
Stretching/Rehab 20:00 [0]
+ foam rolling, but only the left quad.
3 PM
Note
Plan to next friday so that I don't go mad over the weekend:
Friday - 1 hour cycle. Out to Dun Laoghaire and back
Saturday - trial easy run on flat ground + cycle up some hills ~ 2 hours
Sunday - probably will put out controls for L3D, walking
Monday - Helping out at L3D day 3 otherwise rest I imagine
Tuesday - O training in Sweden. A bit of higher tempo in places is called for here
Wednesday - easier o-training. I think i have to pick up Conor from the airport at late o'clock but he hasn't confirmed
Thursday - Have to drive people to the Sprint race. Short jog otherwise
Friday - WOC middle selection
Friday - 1 hour cycle. Out to Dun Laoghaire and back
Saturday - trial easy run on flat ground + cycle up some hills ~ 2 hours
Sunday - probably will put out controls for L3D, walking
Monday - Helping out at L3D day 3 otherwise rest I imagine
Tuesday - O training in Sweden. A bit of higher tempo in places is called for here
Wednesday - easier o-training. I think i have to pick up Conor from the airport at late o'clock but he hasn't confirmed
Thursday - Have to drive people to the Sprint race. Short jog otherwise
Friday - WOC middle selection
5 PM
Cycling (road) 1:05:22 26.62 km (2:27 / km) +162m 2:23 / km
ahr:132 max:170 shoes: Cannondale CAAD8
Thursday Jun 2, 2016 #
Cycling 1:58:00 [2] 42.73 km (2:46 / km) +382m 2:39 / km
(injured) shoes: Cannondale CAAD8
Route
Another lovely evening and some more cycling. Out to Howth and back via the N1 and the coast road. My Garmin died after about 1 minute and the first fire engine. Considered going back for my watch but didn't bother. The coast cycle path is just the best. Such a pleasant time, with a little headwind. Then there is the most horrid bit of road with road works and absymal surface. Thankfully the road works are to make more cycle path! Got a puncture just at the end of this because I stupidly cycled over a huge rock. Time includes the repair time. Was offered help by a lot of people but had my spare tube. This did provide an opportunity for me to pass out some more people on the next lovely cycle path.
Then came the hard bit of the Howth hill. Went up the less steep way first and then when I got to Howth turned around and went back the same way. It is steep, then back the same way. Very pleasant with the light tailwind.
Very enjoyable.
Another lovely evening and some more cycling. Out to Howth and back via the N1 and the coast road. My Garmin died after about 1 minute and the first fire engine. Considered going back for my watch but didn't bother. The coast cycle path is just the best. Such a pleasant time, with a little headwind. Then there is the most horrid bit of road with road works and absymal surface. Thankfully the road works are to make more cycle path! Got a puncture just at the end of this because I stupidly cycled over a huge rock. Time includes the repair time. Was offered help by a lot of people but had my spare tube. This did provide an opportunity for me to pass out some more people on the next lovely cycle path.
Then came the hard bit of the Howth hill. Went up the less steep way first and then when I got to Howth turned around and went back the same way. It is steep, then back the same way. Very pleasant with the light tailwind.
Very enjoyable.
8 AM
Strength 2:00 [1]
slept:8.0 (injured)
If yesterday was the bare minimum, what was this? Feeling super tired so getting out of bed early enough is a challenge.
one leg stands on a pillow, 1 min each leg
one leg stands on a pillow, 1 min each leg
10 PM
Stretching/Rehab 20:00 [0]
+ foam rolling
Strength 5:00 [1]
1:15 one leg pillow stands
2x 30 calf raises. Still can't do the lowers
2x 30 calf raises. Still can't do the lowers
Wednesday Jun 1, 2016 #
8 AM
Stretching/Rehab 10:00 [0]
(injured)
Morning stretching. No foam rolling, I'll do that tonight.
Strength 8:00 [1]
The bare minimum. Get into the habit again.
2x 20 Calf raises - not on the step that was too much for the ankle
1 min, 30 s wall squats
1 min ankle stands - each leg
2x 20 Calf raises - not on the step that was too much for the ankle
1 min, 30 s wall squats
1 min ankle stands - each leg
10 AM
Note
(injured)
Bit the bullet, took over SI for Monday so if anyone wants an entry to the Leinster 3 Day you can have mine. Ugh but it is more sensible in the long run.
6 PM
Cycling 59:19 21.52 km (2:45 / km) +167m 2:39 / km
ahr:117 max:160 (injured) shoes: Cannondale CAAD8
Easy cycle in the park with Gina. Weather was just too nice. Had to get out for a bit. Taking it handy mostly though tried a bit on the hills. There was an amazing amount of wind on a few bits considering there was none going in the same direction on others. Stopped to look at the duathlon for a bit. Someone had racked up a Dublin Bike. That wouldn't be too fun on the Kyber. Park was super busy with Bloom starting tomorrow and the nice weather so I won't go there again this week.
10 PM
Stretching/Rehab 38:51 [0]