Training Log Archive: roar

warm up. 1x reverse lap of the course with the cru and then a not more later. Little bit worried I wasn't going to have a singlet but got sorted at the last minute.

Dublin Novice XC - Phoenix Park

1x short lap, 3x long laps
2:19
7:11
7:15
7:09

Took it out easy enough, making sure to stay within myself on the short lap. Found my own rhythm and got into the groove on this short lap and then started too look at the other people. There was a red guy and a Lucan guy ahead of me so I worked to catch after the gullies and got them at the far bend. Sat in out of the wind a bit then, and the Lucan guy dropped off. The red guy was pretty small so I wasn't getting much shelter so I pushed on but didn't get past him much. Started to concentrate on the Rathfarnam guy through the end of this lap and picked him off at the same place. He slowed dramatically into the wind so I pushed on past him, though he sat tight to my shoulder. Through the end of the lap I thought I had dropped him, but there were still shouts for "Des" behind me. Thought this was the red guy so kept trying but the legs were tiring at this stage. Held the form on the gullies and was trying to catch a guy but he was well in the distance. A blue guy dropped off the group in front of me on the hill then and I had my mark. Worked hard to get to him. Des seemed to be getting closer judging by the cheering. Passed the blue guy at the last bend and there was a good Crusaders cheering contingent. Gina shouted that he was right behind me, but I couldn't hear me. Turns out he was going for the stealth approach. I dug in as much as I had and held him off the the line.

Pretty fun and I was happy with my speed. Maybe could have gone faster, but even a slightly better performance than the 5k a week ago!

Cool down lap around the bike path in a big group.

Easy pre breakfast run. All the rest of my day is being used up somehow so took the chance to give the legs a little flush out. Felt really nice. Good crisp morning. Decided to mix i up a bit and went south with the intention of looking in St. Patrick's gardens but apparently they don't open until 10 on Saturdays so I just did a kind of lap. Meath Street is what I always imagined cities would be like when I was a child. Just lots of shops and people out with tables on the street and the like.

Have been a bit lazy this week as I am running the XC on Sunday. Probably more lazy than I should have been. I'm not too stressed about it though, the plan is start properly phasing into winter training next week.

2x:
30s Wall squat
10x eccentric calf raises
30s plank
30s side planks
15s 2 leg bridge
2x10s 1 leg bridge
20 side leg raises
10 pushups

warm up laps + drills and strides. Cold enough evening and left the jacket on for it, but was nicely warm at the end.

6x 800m 75s rest

Went with the usual group, who said they'd be taking it slow. First one was ok, probably a bit faster than I wanted and then they took off so I was out the back immediately but still too fast. Toned it down a lot then, but still died on the last one. Need to be more realistic with the first ones.

2:58
2:53
2:58
3:04
3:03
3:05

Few cool down laps. Then had a chat to James about getting a singlet for the weekend.

This is my provisional plan. I put my name down to do the Dublin Novice XC on Sunday so if I'm doing that it will change.

Monday: easy run
Tuesday: intervals
Wednesday: Strength + easy run
Thursday: long run
Friday: rest
Saturday: Crusaders hills
Sunday: ?