Training Log Archive: DoobyIn the 10 days ending Apr 17, 2014:
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Thursday Apr 17, 2014 #
10 AM
Note
slept:7.0 (rest day)
Waiting for my Bristol flight at cork airport. Should be a good weekend, simple goal for the weekend, run well.
Physio booked for Tuesday evening, just to help get the body back training after the weekend as only 2 weeks to IOC.
Physio booked for Tuesday evening, just to help get the body back training after the weekend as only 2 weeks to IOC.
Wednesday Apr 16, 2014 #
7 PM
Note
slept:7.0 (rest day)
Back home to cork this evening as off to wales for jk tomorrow. So no training on the agenda, rest, and more rest again tomorrow.
An early night would be good I reckon.
An early night would be good I reckon.
Tuesday Apr 15, 2014 #
5 PM
Orienteering 36:37 [2] ** 6.31 km (5:48 / km) +27m 5:41 / km
ahr:136 max:158 14c slept:6.5 weight:70kg shoes: Mizuno Wave Rider 16
Ballyseedy Woods
Handy jog around Ballyseedy checking the area for the scouts event i'm doing on May 9th, a friday evening. I was informed it was 90% open. Will have a few map corrections to do, some of the undergrowth is now gone, but then again so are a lot of trees!!!
3 paths are closed so if they don't re-open in the next couple of weeks then it limits things, but probably not enough to make the area unusable for a introductory event. 1 is passable the other 2 are pretty well blocked.
Lovely evening for a jog, day was great so was looking forward to getting out for an easy run.
Handy jog around Ballyseedy checking the area for the scouts event i'm doing on May 9th, a friday evening. I was informed it was 90% open. Will have a few map corrections to do, some of the undergrowth is now gone, but then again so are a lot of trees!!!
3 paths are closed so if they don't re-open in the next couple of weeks then it limits things, but probably not enough to make the area unusable for a introductory event. 1 is passable the other 2 are pretty well blocked.
Lovely evening for a jog, day was great so was looking forward to getting out for an easy run.
Monday Apr 14, 2014 #
Note
Sleep last night was interrupted by EOC, nice of the organisers to text me at around 3am telling me the middle distance start list was now available. I'm sure they have Hellsac's number!!! I decided to be kind and not forward the text to him until morning.
So plan for this week is JK preparation, so easy easy easy. Probably could do with the rest. Glad I missed the 5k yesterday, looked very fast, Laura Crowe ran 16.28 and was 4th overall.
Monday - Cycling
Tuesday - Running/orienteering (checking out Ballyseedy for scouts event i'm organising after IOC, supposedly paths are 90% open!)
Wednesday - rest
Thursday - rest (travelling)
Friday - JK (Sprint)
Saturday - JK (Middle)
Sunday - JK (Long)
So plan for this week is JK preparation, so easy easy easy. Probably could do with the rest. Glad I missed the 5k yesterday, looked very fast, Laura Crowe ran 16.28 and was 4th overall.
Monday - Cycling
Tuesday - Running/orienteering (checking out Ballyseedy for scouts event i'm organising after IOC, supposedly paths are 90% open!)
Wednesday - rest
Thursday - rest (travelling)
Friday - JK (Sprint)
Saturday - JK (Middle)
Sunday - JK (Long)
5 PM
Cycling 45:35 [3] 22.93 km (1:59 / km) +125m 1:56 / km
ahr:138 max:169 slept:7.0 shoes: Spiuk ZS11
Killarney area
Plan would have been turbo but sun was seriously shining so couldn't say no to some road biking. Thought 20k would be a nice spin, around the 40 minute cycling mark and not too far off, happy with 45 in the saddle. No tights needed, temperature ok for shorts.
Into town, was thinking Aghadoe but just went bypass to Woodlawn and then the long way home. Worked out nicely distance wise. Didn't push too hard at any stage, just to avoid traffic or amber-red lights. Bit of a breeze in places.
Came home via the Gortagullane Wall. Had gone up it last August on a KOM bagging ride but missed out that day by at least 15 seconds which is a lot on a sub 1 minute climb. So must have been tired as I got equal 1st this evening, so if I actually tried i'm sure I could go sub 40 seconds! Maybe in a few weeks when i've done some climbing. Surprised. Felt ok though up the hill, did try, but didn't expect it.
Into Killarney later to Mary's, Brian had left An Post gear, handy having a post office connection. So got a new An Post Chain Reactions jersey, bib shorts and cycling cap, free kit, sweet.
Plan would have been turbo but sun was seriously shining so couldn't say no to some road biking. Thought 20k would be a nice spin, around the 40 minute cycling mark and not too far off, happy with 45 in the saddle. No tights needed, temperature ok for shorts.
Into town, was thinking Aghadoe but just went bypass to Woodlawn and then the long way home. Worked out nicely distance wise. Didn't push too hard at any stage, just to avoid traffic or amber-red lights. Bit of a breeze in places.
Came home via the Gortagullane Wall. Had gone up it last August on a KOM bagging ride but missed out that day by at least 15 seconds which is a lot on a sub 1 minute climb. So must have been tired as I got equal 1st this evening, so if I actually tried i'm sure I could go sub 40 seconds! Maybe in a few weeks when i've done some climbing. Surprised. Felt ok though up the hill, did try, but didn't expect it.
Into Killarney later to Mary's, Brian had left An Post gear, handy having a post office connection. So got a new An Post Chain Reactions jersey, bib shorts and cycling cap, free kit, sweet.
Sunday Apr 13, 2014 #
Event: Munster League, Crohane Lake
2 PM
Orienteering 41:09 [3] **** 5.62 km (7:19 / km) +195m 6:14 / km
ahr:148 max:170 10c slept:5.0 shoes: VJ Falcons 13
Crohane Lake
Managed to get back in time for some control collection. CorkO got a great day for the event. Not a bad turnout either. A few injuries on the terrain but didn't hear of any complaints regarding the courses.
Got the 10 furthest out controls. Bit of running to get to the first then a cluster of around 6, before long leg, then 4 very close ones, before a long downhill home.
Missed 11 on the Brown course, climbed too much, and made a sort of parallel error. At least I was above the control rather than below.
I took splits for 3-4 (1,26) on the Brown and 9-10 (2.29). So as to compare with Boyzone, he ran a pretty decent time. Nice to see him in some sort of decent shape, good time of the year for it.
Boyzone did 1.32 and 2.27 for those legs, i'd the advantage of knowing where the controls were, more so for 4 since I ran that leg when checking the controls, but then again I was also carring controls while running today. It'd have been a good race if i'd run as Boyzone had a handy enough win from Brian Corbett.
Total time for collecting controls, just using garmin moving time.
Managed to get back in time for some control collection. CorkO got a great day for the event. Not a bad turnout either. A few injuries on the terrain but didn't hear of any complaints regarding the courses.
Got the 10 furthest out controls. Bit of running to get to the first then a cluster of around 6, before long leg, then 4 very close ones, before a long downhill home.
Missed 11 on the Brown course, climbed too much, and made a sort of parallel error. At least I was above the control rather than below.
I took splits for 3-4 (1,26) on the Brown and 9-10 (2.29). So as to compare with Boyzone, he ran a pretty decent time. Nice to see him in some sort of decent shape, good time of the year for it.
Boyzone did 1.32 and 2.27 for those legs, i'd the advantage of knowing where the controls were, more so for 4 since I ran that leg when checking the controls, but then again I was also carring controls while running today. It'd have been a good race if i'd run as Boyzone had a handy enough win from Brian Corbett.
Total time for collecting controls, just using garmin moving time.
Saturday Apr 12, 2014 #
10 AM
Note
slept:8.5 (rest day)
Never would have considered that where i'm from is an economic success but Teagasc says it is in their Rural Towns Index.
"Note we define our index on the basis economic “strength” as an index that is function of the unemployment rate and the level of migration. The lower the unemployment rate, the stronger the town was and the higher the level of inward migration, the stronger the town was. We restrict our analysis towns and their surrounding districts that have a population of 1500 or more in 2011. The index is calculated using the CSO Census Small Area Population Statistics for 2011."
I also didn't think there were 1500 people where i'm from!
Nice day off training today. Got the speaker from EOC sprint qualification on. Off to a wedding this afternoon in Cork so late night in store. Tomorrow is probably a rest day too, but that's fine, into JK rest week now.
"Note we define our index on the basis economic “strength” as an index that is function of the unemployment rate and the level of migration. The lower the unemployment rate, the stronger the town was and the higher the level of inward migration, the stronger the town was. We restrict our analysis towns and their surrounding districts that have a population of 1500 or more in 2011. The index is calculated using the CSO Census Small Area Population Statistics for 2011."
I also didn't think there were 1500 people where i'm from!
Nice day off training today. Got the speaker from EOC sprint qualification on. Off to a wedding this afternoon in Cork so late night in store. Tomorrow is probably a rest day too, but that's fine, into JK rest week now.
Friday Apr 11, 2014 #
7 AM
Cycling 1:10:45 [3] 37.3 km (1:54 / km) +190m 1:51 / km
ahr:148 max:167 slept:6.75 shoes: Spiuk ZS11
Muckross-work
Set the alarm for 6.30, up and ate my breakfast which included some chocolate as an afterthought then onto the bike for the planned spin to work.
Started off down the hill and realised my face was cold! So did some adjustment of the buff around my neck. Was happy enough with the layers on my body.
Took a quick break in Brennan's Glen to text Declan from work. I brought in my gear yesterday but remembered during the day I forgot to pack a jumper. Packed a jumper into a bag to carry this morning but at the INEC I remembered that I forgot the bag! So asked Declan to bring me in a jumper, he brought me 3.
When I got to work and was changing into my work clothes I found no belt in my bag for the jeans, thought I packed one. So jeans were falling off me, ordinarily a good complaint, but not when you are trying to walk around an office. Came up with a solution, used a paperclip to link 2 of the belt holder things on the jeans, worked a treat. Was thinking what I could do with elastic bands before I came up with the paper clip idea.
Legs felt a bit tired at work. Checked the garmin in the office and was surprised with the avg speed. Garmin is saying avg temperature for the spin was 6.7 degrees, plus wind chill factor on the bike, ouch.
Set the alarm for 6.30, up and ate my breakfast which included some chocolate as an afterthought then onto the bike for the planned spin to work.
Started off down the hill and realised my face was cold! So did some adjustment of the buff around my neck. Was happy enough with the layers on my body.
Took a quick break in Brennan's Glen to text Declan from work. I brought in my gear yesterday but remembered during the day I forgot to pack a jumper. Packed a jumper into a bag to carry this morning but at the INEC I remembered that I forgot the bag! So asked Declan to bring me in a jumper, he brought me 3.
When I got to work and was changing into my work clothes I found no belt in my bag for the jeans, thought I packed one. So jeans were falling off me, ordinarily a good complaint, but not when you are trying to walk around an office. Came up with a solution, used a paperclip to link 2 of the belt holder things on the jeans, worked a treat. Was thinking what I could do with elastic bands before I came up with the paper clip idea.
Legs felt a bit tired at work. Checked the garmin in the office and was surprised with the avg speed. Garmin is saying avg temperature for the spin was 6.7 degrees, plus wind chill factor on the bike, ouch.
5 PM
Cycling 1:14:58 [3] 39.6 km (1:54 / km) +269m 1:50 / km
ahr:146 max:166 weight:68kg shoes: Spiuk ZS11
Work - Muckross
Avg hr is less than this morning yet the speed is up!
Went home via the bypass for some extra distance. Bit windy heading down the dual carriageway. But knew that was going to help me home.
Legs felt tired at the start. But think they warmed up ok. Was happy with the pace to Farranfore then came the biggest climb of the day, felt tough. But knew once that was out of the way the main part of the cycle was done.
Less gear on going home, average temperature of 13.
My mother spotted me cycling, she was travelling between Killarney and Tralee. I knew Mary was leaving work around 5.15 so my target was to get to Farranfore before her, but I left work a bit later than I'd expected. So every car that went past I was looking at to see if it was hers. Then when I got up the hill out of Farranfore and no sign I began to think of beating her to Killarney, and achieved that goal, just! Not bad having some sort of a target, I was hoping for other bikes on the road to use as targets, but none.
Was in Killarney after an hour of cycling and had 33km done so that was pretty good going, but lost that on the way out home from Killarney. Died a nasty death on the hill up home. Tiredness was one element, low blood sugar the other, that caused the problem. I should have taken on some sustinance earlier but chose to persevere, have to cop myself on, asking for trouble doing that. Cost me 1-2kph in average speed but could have been worse health wise.
So my 1st trip to work and back on the bike I feel was a success. Takes some planning and have learnt from my mistakes, jumper and belt. Will do it again after the JK if the weather is ok.
Felt ok after a shower and dinner. Did some stretching uploading garmin while dinner was cooking. Then after eating I was on the couch watching telly, got up, and BANG --- CRAAAAAAMMMMMMPPPPPP!!!!!!!
Good god that wasn't pleasant, outside of my quads. Didn't enjoy that.
Avg hr is less than this morning yet the speed is up!
Went home via the bypass for some extra distance. Bit windy heading down the dual carriageway. But knew that was going to help me home.
Legs felt tired at the start. But think they warmed up ok. Was happy with the pace to Farranfore then came the biggest climb of the day, felt tough. But knew once that was out of the way the main part of the cycle was done.
Less gear on going home, average temperature of 13.
My mother spotted me cycling, she was travelling between Killarney and Tralee. I knew Mary was leaving work around 5.15 so my target was to get to Farranfore before her, but I left work a bit later than I'd expected. So every car that went past I was looking at to see if it was hers. Then when I got up the hill out of Farranfore and no sign I began to think of beating her to Killarney, and achieved that goal, just! Not bad having some sort of a target, I was hoping for other bikes on the road to use as targets, but none.
Was in Killarney after an hour of cycling and had 33km done so that was pretty good going, but lost that on the way out home from Killarney. Died a nasty death on the hill up home. Tiredness was one element, low blood sugar the other, that caused the problem. I should have taken on some sustinance earlier but chose to persevere, have to cop myself on, asking for trouble doing that. Cost me 1-2kph in average speed but could have been worse health wise.
So my 1st trip to work and back on the bike I feel was a success. Takes some planning and have learnt from my mistakes, jumper and belt. Will do it again after the JK if the weather is ok.
Felt ok after a shower and dinner. Did some stretching uploading garmin while dinner was cooking. Then after eating I was on the couch watching telly, got up, and BANG --- CRAAAAAAMMMMMMPPPPPP!!!!!!!
Good god that wasn't pleasant, outside of my quads. Didn't enjoy that.
Thursday Apr 10, 2014 #
5 PM
Trails 47:28 [3] 9.86 km (4:49 / km) +247m 4:17 / km
ahr:152 max:169 slept:7.0 shoes: Mizuno Wave Rider 16
Muckross
In a change to my planned schedule I went running this evening.
Didn't feel fantastic this afternoon but once I got running I actually was surprised with how good I felt. Legs were only a small bit sore too.
Nice evening for running. Met a few people out.
There were 2 horses in the nice forest at the bottom of the climb. Not sure how they got there or who owns them. Met some deer later on my way home.
Early start tomorrow...bit nervous...works seem so far away...but should be ok once I get the hills out of the way.
In a change to my planned schedule I went running this evening.
Didn't feel fantastic this afternoon but once I got running I actually was surprised with how good I felt. Legs were only a small bit sore too.
Nice evening for running. Met a few people out.
There were 2 horses in the nice forest at the bottom of the climb. Not sure how they got there or who owns them. Met some deer later on my way home.
Early start tomorrow...bit nervous...works seem so far away...but should be ok once I get the hills out of the way.
6 PM
Road warm up/down 1:30 [2] 0.18 km (8:20 / km) +6m 7:09 / km
ahr:138 max:155 shoes: Mizuno Wave Rider 16
Warm-down out to bring in the bin. So run back in was a bit awkward pushing a small wheelie bin!
Wednesday Apr 9, 2014 #
11 AM
Note
slept:6.0
Decision made, there'll be a change to the training plan for Friday...
6 PM
Trails/Road warm up/down 15:49 [2] 2.86 km (5:32 / km) +10m 5:26 / km
ahr:128 max:147 shoes: Mizuno Wave Rider 16
3 laps of the outside plus 1 of the inside before interval session.
Really not feeling up for it. Felt very tired this afternoon and lungs felt funny. Thought I was taking a risk training but had the gear with me!
Really not feeling up for it. Felt very tired this afternoon and lungs felt funny. Thought I was taking a risk training but had the gear with me!
Track intervals 17:16 [5] 4.04 km (4:16 / km)
ahr:155 max:177 shoes: Nike Lunaracer+
8 * 400m
74 seconds target with 1 minute recovery
74
75
73
75
73
74
74
73
Pleased to hit the target of 74, or 1 second either side. Was going off 37 second halves but a few times I didn't bother checking the watch at that point. We all can run 400 faster but running as fast as we can wasn't the aim.
Good company for this, Purcells (Snr & Jnr, jnr beating snr again over 5k last Friday, so plenty of motivation out there), along with Fiachra, only 15/16 but serious talent.
I sat behind Rob jnr for the 1st one and after that I was doing the pace setting more or less. Bit of a headwind down the back straight.
Lungs held it together and didn't feel worse afterwards. Really need to get some sleep.
Lads also said Arthur was at the race last Friday in a vengeful mood after getting beaten by me the week before, hahaha. They got the gym story too, something about 100 squats before racing!!!
74 seconds target with 1 minute recovery
74
75
73
75
73
74
74
73
Pleased to hit the target of 74, or 1 second either side. Was going off 37 second halves but a few times I didn't bother checking the watch at that point. We all can run 400 faster but running as fast as we can wasn't the aim.
Good company for this, Purcells (Snr & Jnr, jnr beating snr again over 5k last Friday, so plenty of motivation out there), along with Fiachra, only 15/16 but serious talent.
I sat behind Rob jnr for the 1st one and after that I was doing the pace setting more or less. Bit of a headwind down the back straight.
Lungs held it together and didn't feel worse afterwards. Really need to get some sleep.
Lads also said Arthur was at the race last Friday in a vengeful mood after getting beaten by me the week before, hahaha. They got the gym story too, something about 100 squats before racing!!!
Road warm up/down 20:43 [2] 3.9 km (5:19 / km) +10m 5:15 / km
ahr:134 max:149 shoes: Mizuno Wave Rider 16
Warm down out on the road again. Legs feeling ok. Pace a bit up and down I reckon.
Tuesday Apr 8, 2014 #
5 PM
Trails/Road 49:38 [3] 9.76 km (5:05 / km) +87m 4:52 / km
ahr:143 max:161 slept:5.75 shoes: Mizuno Wave Rider 16
Muckross
Bit later than usual start as i'd to get my new orthotics in Tralee after work. They definitely feel funny as there are lumps in them to push up my foot a bit. I'm sure i'll get used to them. Will ease them into usage, probably won't run in them until after the JK maybe.
Spotted another red squirrel on the way to work this morning.
Started off my run feeling pretty tired but plan wasn't to run fast or anything this evening. Legs did improve as the run went on, but there was also the usual pain.
Nice evening for a run though. Only 1 layer needed under my jacket. Did some cross country running near the Arboretum and the trees weren't cleared from the Camilia Path (as advertised) so needed to do some more off trail.
On my way back to the car from the Abbey along the stream i'd nearly gotten as far as the bridge before I realised that the trees across this path had been cleared since last week.
Track tomorrow...and 2 hours of orthotics.
Bit later than usual start as i'd to get my new orthotics in Tralee after work. They definitely feel funny as there are lumps in them to push up my foot a bit. I'm sure i'll get used to them. Will ease them into usage, probably won't run in them until after the JK maybe.
Spotted another red squirrel on the way to work this morning.
Started off my run feeling pretty tired but plan wasn't to run fast or anything this evening. Legs did improve as the run went on, but there was also the usual pain.
Nice evening for a run though. Only 1 layer needed under my jacket. Did some cross country running near the Arboretum and the trees weren't cleared from the Camilia Path (as advertised) so needed to do some more off trail.
On my way back to the car from the Abbey along the stream i'd nearly gotten as far as the bridge before I realised that the trees across this path had been cleared since last week.
Track tomorrow...and 2 hours of orthotics.