Training Log Archive: roar

walk/jog to the start. Met Darren on the way and we chatted about how awful the forest looked. I told him no chance I'd see him out there.

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Map

Overall pissed with this run. So many mistakes and didn't get a handle on the map. I was too relaxed at the start thinking about the overall results and how comfy I was and didn't focus. Was 9 mins behind Marcus after 7 and 12 at the finish.

Two big positives to take:
I had a fastest uphill split!
I was really strong and clean at the finish when I tried hard and focused properly.

Run home with Conor, and Darren for some of it. Legs felt surprisingly good. Got lashed on by hailstones for a decent amount of it.

1 - Splits

Event: Shamrock O-Ringen, Glengarriff Area
 

Mostly walking up the hill to the start.

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.

Map

Analysis

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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.

1 - Splits

Bit of Shamrock prep. Rest those legs. Shoulders are a bit sore from rowing.

Back up near the top of the AP rankings. Dooby got himself into first place though. Will have to see if he can be toppled at the weekend.

jog to the gym

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.

jog home

Event: Tibradden
 

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.

Coll down with ColmM, CillinC and jonnyq

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.

Long - Splits

Monday - Run + climbing
Tuesday - CSS Curragh
Wednesday - Tibradden Hill run
Thursday - cycle
Friday - rest
Saturday - Shamrock day 1
Sunday - Shamrock day 2

Back to gravity. Had a fun time. Warmed up into it and spent quite a bit of time on the comp wall with some volumetric problems. Got a nice one there and finished off with a pink.