Running (road) warm up/down 13:25 0.53 km (25:30 / km) +141m10:54 / km ahr:124 max:135 shoes: VJ Falcon
Mostly walking up the hill to the start.
Orienteering race 43:31***** 6.93 km (6:17 / km) +198m5:30 / km ahr:173 max:182 spiked:13/16c shoes: VJ Falcon
Shamrock O-Ringen Day 1 - Middle - Cobh Dubh
It was wet and windy out today and not warm. At least there were no midges... Unsure of what to wear I went whole hog, thermal, o-top & cag. It was the right call. Mist was down at the start so time to see what I had.
Happy with second though could have won in reality. Got super lucky on 2 and limited my losses on 7. I didn't realise at the presentation I gave, but going under the crags to 6 probably had a bigger impact than I thought. Other than that confidence was great and mostly the speed was good. Marcus ran away from me at the end even though I was trying hard. Mistake on 13 was silly. Big gap down to 3rd so at this stage I thought 2nd overall should be grand as long I was clean on day 2.
There is a thing in the gym where the best time for 500m on the rowing machine gets a free 3 months. I decided to give it a go for the craic. I did like 1:49 while the best time is 1:31. Not terrible considering how little rowing I have done. Nice change for the day.
Running (road)3:41 0.71 km (5:10 / km) +1m5:07 / km ahr:116 max:141 shoes: Inov8 Road-X 255
Running (road) warm up/down 10:38 1.65 km (6:26 / km) +58m5:28 / km ahr:128 max:153 shoes: Inov8 X-Talon 212
Running (off-road) race 54:30 11.14 km (4:54 / km) +369m4:12 / km ahr:171 max:180 shoes: Inov8 X-Talon 212
IMRA Tibradden race.
Decided today to not go out too hard. Have found recently that once my heart rate gets close to 180 I get into trouble. Thus the plan was to keep the HR less than this and ease off if I saw it hit 179 so I was keeping an eye on my watch.
Started off easy up the road and let people pass me, didn't fight too hard. When it got steeped and rockier I started to gain positions again though I had to ease off before I got to the top of the steep bit up Tibradden. Over the top I just cruised on the descent bit. Passed quite a few people but actually wasn't working that hard really. Turned onto the Wicklow way and pushed up to about 177 HR and held it there. Got a few more people on the technical part of this uphill but then held my place along the flatter bit. Then up Fairy Castle I hung on a bit, right at the limit that I had set, holding my place but caught right up with some guy.
Then some descent, opened up the throttle a bit and took a few more positions. Was starting to hurt a bit but that made sense. got to the flat bit into the headwind, passed a guy and said I would just catch the next group and get a nice draft. Worked hard and didn't get any closer to him which was unsatisfying but good for the speed. Caught him once the slope turned down a little again. Hung on for dear life up the wicklow way, but soon realised I couldn't last. No one close behind me so I eased off a bit and left my legs alive for the flat. regretted this a bit as I was by myself for the headwind working to try and get back onto the group. Eventually got there as we left the wicklow way and I sat in out of the wind. The pace was high for me but I knew there wasn't much left. Lasted most of the way back up Tibradden. Didn't make it though. Passed one orange guy but lost about 50m on the group. Got them again on the technical part of the last descent and passed 2. Second guy came back at me surprisingly fast, then bombed it down the track way faster than I could manage. Had a tough finish then with this John Mullahan guy. Passed another and had to work all the way to the finish. Kept him at bay though.
Happy with the result. Best so far of the summer. Did it by being much more sensible with my energy and it was far more enjoyable. Tight calves after.
Running (road) warm up/down 8:45 0.99 km (8:51 / km) +33m7:35 / km ahr:128 max:147 shoes: Inov8 X-Talon 212
Running (road) warm up/down 1:57 0.32 km (6:07 / km) +4m5:45 / km ahr:116 max:133 shoes: VJ Falcon
Orienteering race 43:47*** 9.12 km (4:48 / km) +86m4:35 / km ahr:171 max:181 spiked:20/20c shoes: VJ Falcon
Went out too hard. First k was like 4:18 and I couldn't hold onto that pace. Made it to about 10 and then I suffered for the rest of it. Orienteering was good again. Attacking the controls well and got them cleanly. I was doing ok really until I hit that slight bit of a hill up to 11. My HR got to high and I wasn't able to lift it again.
Running (road) warm up/down 19:04 2.76 km (6:54 / km) +21m6:39 / km ahr:102 max:143 shoes: VJ Falcon