Training Log Archive: roarIn the 7 days ending Jul 24, 2016:
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Sunday Jul 24, 2016 #
4 PM
Running (road) warm up/down 16:10 [2] 2.52 km (6:25 / km) +59m 5:45 / km
shoes: Inov 8 Oroc 2016 2
Jog from the entrance to Scarr forest to the start of the L3D start. I think I followed the correct route and there was a little bit of evidence of people having gone that way previously. Nice day. Quite a lot sunnier than the day the race was actually held on.
O-training 1:26:28 [4] **** 9.99 km (8:39 / km) +372m 7:18 / km
shoes: Inov 8 Oroc 2016 2
Noticed very quickly, my hair is too long for orienteering. It was getting in my eyes really badly in the forest. Good for 1 and got into the map nicely. No bother with the lack of controls. Saw the island on the way to 3. I understand how it was an issue but I was pre warned. Was solid in the first forest bit and felt good. Took a fall going up to 6 and hit my bad knee fairly badly and had some pain in the hip too. Took a a little bit to loosen up after that. This area with 6-7-8 was rough then. Heather very long going up to 8 but not fog, just a little wind. Good up top, really enjoy this area and nice spike on 12. Started to feel tired going to 13 and had a bit of a low point heading down to 14. The ferns here were pretty massive, about 5ft high. Got confused with how far I'd gone and hesitated a decent amount. More huge ferns around 15 and going to 16 slowed me a lot and I was feeling tired. Bad line on 17 and then again on 18 and I was dropping some time. Got it back together for 19. Back into reading the map and checking direction. Went through the open for 20 which was awful. 6ft high ferns this time. Then the last bit through the forest was real nice and I felt good.
Enjoyable but tough. Started to suffer physically after about 55-60 mins which is not too unexpected but fairly fine given my current goals. Good to get some good rough terrain in and I was happy with how my orienteering started and finished, though them middle bit wasn't great.
Running (road) warm up/down 8:57 [2] 1.13 km (7:53 / km) +90m 5:39 / km
shoes: Inov 8 Oroc 2016 2
Pretty tough cool down back to the entrance to the forest. Reached the gate at exactly the time I had told Regina.
Saturday Jul 23, 2016 #
12 PM
Running (road) warm up/down 13:48 2.28 km (6:04 / km) +35m 5:38 / km
ahr:121 max:157 slept:7.0 shoes: Inov8 X-Talon 2016
Feeling tired this morning. Yawning the whole way down in the car. Just not enough sleep. Tried to loosen up and succeeded a bit with some strides and moving about.
Running (off-road) race 1:09:01 10.41 km (6:38 / km) +707m 4:57 / km
ahr:162 max:171 shoes: Inov8 X-Talon 2016
Started slow and it took a long time to get any faster. Suffered a lot on Camara Hill early on and people were going past me pretty rapidly. Kinda had my place by the top of Camara then started to gain some ground on the next bit. The steeper bits where people could still run was where I lost ground. The flatter bits and the really steep bits I got back some time. Felt pretty awful though and wasn't really able to get into a rhythm. Fog and rain closed in and I was on the edge of being cold but was ok (also had my bag with extra clothes so no worries). Brian McGuickan cameup to me before the steep climb to the top. I stuck to him for a bit and then pushed on to the plateau. Caught some guy and we were together on the plateau. He had no confidence and stopped about 150m short of the cairn and asked where it was. I told him to keep going.
Coming off was fairly vague but I know it ok. Picked my features and there was a stream of people coming up too. Line was ok down the steep rocks but it was very slippery and I was reluctant to break myself so Brian actually got past me again. Once we got past the rocks though I opened it up and gapped him. Caught and passed some other people too. Some guy stopped to ask walkers for directions just as I caught him and then came rocketing past just before Camara, where he got an even bigger gap up the hill. My legs were going nowhere. Tried, but there was no catching him down Camara. Passed someone else at least. Then hopped the gate impressively (at least I think so!) and cruised to the finish.
Happy to be faster than last year but still felt fairly shocking.
Coming off was fairly vague but I know it ok. Picked my features and there was a stream of people coming up too. Line was ok down the steep rocks but it was very slippery and I was reluctant to break myself so Brian actually got past me again. Once we got past the rocks though I opened it up and gapped him. Caught and passed some other people too. Some guy stopped to ask walkers for directions just as I caught him and then came rocketing past just before Camara, where he got an even bigger gap up the hill. My legs were going nowhere. Tried, but there was no catching him down Camara. Passed someone else at least. Then hopped the gate impressively (at least I think so!) and cruised to the finish.
Happy to be faster than last year but still felt fairly shocking.
Running (road) warm up/down 10:12 1.52 km (6:42 / km)
ahr:111 max:122 shoes: Inov8 X-Talon 2016
Shuffle along the road back to Fenton's. Feeling fairly destroyed and not moving very fast at all.
8 PM
Note
Sooo tired. Need to get some sleep. Afternoon lying on the sofa not moving.
9 PM
Strength 20:00 [1]
Day 10
Pretty wrecked and glad to not have to do mountain climbers today. Good to get it done though.
Pretty wrecked and glad to not have to do mountain climbers today. Good to get it done though.
Friday Jul 22, 2016 #
7 PM
Running (road) 38:43 7.52 km (5:09 / km) +32m 5:02 / km
ahr:137 max:151 shoes: Asics Hyper Speed 6 2016
Easy solo run up to Glasnevin cemetery. Wandered around some housing estates and came home. Wasn't feeling up for this before I started but once I got out it was great and I really enjoyed it.
Strength 19:30 [1]
Thursday Jul 21, 2016 #
9 AM
Note
slept:7.0 (rest day)
Why don't I sleep more?
Walked to work with G today for a rest.
Walked to work with G today for a rest.
Wednesday Jul 20, 2016 #
8 AM
Note
slept:7.0
7 PM
Running (road) warm up/down 12:17 2.13 km (5:46 / km) +25m 5:27 / km
ahr:130 max:152 shoes: Inov8 X-Talon 2016
Warming up about the place. A bit stiff at first but loosened up nicely pretty quickly. Wasn't sure what the weather was going to do, sun was out but a bit of a wind so went with the t-shirt.
Running (off-road) 48:38 9.2 km (5:17 / km) +327m 4:29 / km
ahr:171 max:181 shoes: Inov8 X-Talon 2016
Didn't do the full 7 races so I was in the group out last. One lad flew off but there was a battle between me and a guy in a Moxie top. Started to pass people pretty early really. Didn't destroy it along the road at the start and kept something for the hill. Really happy with the climb then. Felt good all the way and kept running decently well. Summited maybe 45s behind Moxie guy. As usual the Kippure descent was fantastic. Caught and passed Moxie guy just at the first flat bit and actually got to 10m behind the other fella from our wave. Suffered a lot on the road. Tried to keep good form and speed but Moxie guy came back at me on the last kick uphill and I didn't have anything to go with him to the line.
Waay better than last year which is nice but not that much better than 2011 when I recall feeling pretty dire.
Waay better than last year which is nice but not that much better than 2011 when I recall feeling pretty dire.
Running (off-road) warm up/down 10:46 1.52 km (7:06 / km) +35m 6:22 / km
ahr:124 max:141 shoes: Inov8 X-Talon 2016
Run up Glendoo path for a bit. Actually got decently far on a decent trail then stopped on some hillock to look at the nice view before heading back to the car.
10 PM
Strength 17:00 [1]
day 8. More reps
Tuesday Jul 19, 2016 #
9 AM
Note
slept:7.5
6 PM
Running (road) warm up/down 18:59 1.58 km (12:01 / km)
ahr:115 max:124 shoes: Asics Hyper Speed 6 2016
Laps with BrianMcG & Seb. Warm out another chance for the singlet. Then the usual dynamics and strides which I forgot to restart my watch for.
Running (road) intervals 31:54 5.79 km (5:31 / km) +4m 5:30 / km
ahr:164 max:182 shoes: Asics Hyper Speed 6 2016
3x 800m 90s 3x 600m 75s 3x 300m 60s
Rests were longer as it was very warm. I didn't notice that at first and I had my bottle at the start line to take small sips out of constantly. Johnannes went at the front of our group and he was reasonably paced for the first one. As usual I followed on number 2 and that was too fast. Suffered then on the 600s running them at a slower pace than the 8s but was then able to do the 3s very well. Guy tried to pass me on the last one and if I'm doing last leg at WOC can't be letting anyone pass me at the end. Good session.
2:49, 2:45, 2:50,
2:05, 2:07, 2:10,
59, 59, 56
Rests were longer as it was very warm. I didn't notice that at first and I had my bottle at the start line to take small sips out of constantly. Johnannes went at the front of our group and he was reasonably paced for the first one. As usual I followed on number 2 and that was too fast. Suffered then on the 600s running them at a slower pace than the 8s but was then able to do the 3s very well. Guy tried to pass me on the last one and if I'm doing last leg at WOC can't be letting anyone pass me at the end. Good session.
2:49, 2:45, 2:50,
2:05, 2:07, 2:10,
59, 59, 56
Running (off-road) warm up/down 10:05 1.64 km (6:09 / km) +4m 6:05 / km
ahr:141 max:148 shoes: Asics Hyper Speed 6 2016
Cool down laps with the two guys I was running with, John & Jonathan. May as well have been a liquid. Got some free biscuits and a t-shirt afterwards.
10 PM
Strength 22:00 [1]
day 7
Onto more strengthy stuff.
Split squats, hip thrust, one leg deadlift, mountain climber
Onto more strengthy stuff.
Split squats, hip thrust, one leg deadlift, mountain climber
Monday Jul 18, 2016 #
7 PM
Running (road) 37:21 5.22 km (7:10 / km) +57m 6:47 / km
ahr:121 max:152 shoes: Asics Hyper Speed 6 2016
Easy with Gina over to the park. Messed around a bit jumping fences and hedges and then running down steep small hills. Really warm lovely day. Great fun. Saw the most people ever also running in the park. It was a bit mad and at one point it was like we were having a group run.
9 PM
Strength 28:00 [1]
Day 6