Training Log Archive: DoobyIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
12 PM
Orienteering race 1:17:20 [4] **** 9.1 km (8:30 / km)
ahr:161 max:171 28c shoes: Inov8 Roclite 295
Tramore Sand Dunes (Munster League 4)
Brown Course
Map 1, 13 controls, 4.9km - 39.33
Map 2, 15 controls, 4.2km - 37.45
Bit hesitant to start out with, trying to read the map, not the easiest in the world, especially the flat bit, contours not legibile. Was happy with 4, last time I was here I made a mistake on a similarish leg, along the beach and then into the dunes to find the control, made sure to figure out the flat areas and then worked off that. Didn't really lose much time apart from not running fast and the fact that the grass is very rough unless there's a path.
On the second map I was hesitant to the 4th control, shouldn't have been really, but was confused that I was going to controls I got on the 1st map! Lost time on 10, cut in too early to be on the safe side but was around 50m too safe!
Pleased to have been able to run today but not happy with my max HR being 171 and an average of 161. Body must be raced out since legs felt ok afterwards.
Garmin said I ran 13.3km so despite not pushing too hard the pace I was going at was reasonable enough.
Results:
http://orienteering.ie/results/FullSIResults.php?1...
Considering Andrew Cox collected the controls doing his course, 3 people on the Brown course is poor. Senan seems to have DNF'd so maybe he didn't clear his card before hand or punch the start box.
Brown Course
Map 1, 13 controls, 4.9km - 39.33
Map 2, 15 controls, 4.2km - 37.45
Bit hesitant to start out with, trying to read the map, not the easiest in the world, especially the flat bit, contours not legibile. Was happy with 4, last time I was here I made a mistake on a similarish leg, along the beach and then into the dunes to find the control, made sure to figure out the flat areas and then worked off that. Didn't really lose much time apart from not running fast and the fact that the grass is very rough unless there's a path.
On the second map I was hesitant to the 4th control, shouldn't have been really, but was confused that I was going to controls I got on the 1st map! Lost time on 10, cut in too early to be on the safe side but was around 50m too safe!
Pleased to have been able to run today but not happy with my max HR being 171 and an average of 161. Body must be raced out since legs felt ok afterwards.
Garmin said I ran 13.3km so despite not pushing too hard the pace I was going at was reasonable enough.
Results:
http://orienteering.ie/results/FullSIResults.php?1...
Considering Andrew Cox collected the controls doing his course, 3 people on the Brown course is poor. Senan seems to have DNF'd so maybe he didn't clear his card before hand or punch the start box.
4 PM
Note
slept:8.5
Pretty tired this evening after last 2 days exertions, body really didn't want to play ball orienteering today. But think it must have been the head as I reckon legs had more to give that stopped me going at 100%. Still good to have survived last 2 days although some issues with left hip and left achilles. Achilles could be sore from abrasion rather there being a tendon issue. Hip is troublesome after the cycling but felt grand afterwards yesterday.
Not sure if this weekend was a good idea after last 2 weekends, but good to keep the body active. It'll get a break next weekend on Saturday and Sunday due to Liverpool trip.
No plan for this week yet apart from definitely taking a rest tomorrow.
Not sure if this weekend was a good idea after last 2 weekends, but good to keep the body active. It'll get a break next weekend on Saturday and Sunday due to Liverpool trip.
No plan for this week yet apart from definitely taking a rest tomorrow.
Saturday May 7, 2011 #
8 AM
Cycling long 7:00:00 [4] 165.0 km (2:33 / km) +1000m 2:28 / km
ahr:125 max:176 slept:6.0
Tour de Cure Sportif, 165km
Avg Cadence = 75rpm
What a disaster of a cycle!!! Started off grand in a group of Tour de Munster people. Nice pace to being heading east towards Youghal, bit of a breeze blowing but nothing to worry about in a group. Passed through Castlemartyr and heading towards Killeagh I felt that my rear tyre was in trouble, puncture. Pulled over to fix it and was joined by Danny and Brian. Changed the tube and going going again. Another lad stopped along with 2 more fellas who had punctured earlier, all Tour de Munster.
Got to Youghal with our group of 6, didn't think it was that far between Youghal and Killeagh, but we got there. On the outskirts of the town I felt my rear tyre go flat again. A second puncture. Had to get a tube off Danny since i'd used my spare one. So off we went again. Between Youghal and Ballymacarberry we had 2 more punctures, same lad, in the group, these were his 3rd and 4th of the day. After each puncture we started passing some slower cyclists but no sooner would we have then passed out when we'd be stopped to fix another puncture. After the 100km turn off we saw no more cyclists. We also bought 4 tubes of the support vehicle, no one had any spares left at that stage!
Danny also went on the 100km route as wasn't feeling up to the full spin. So we felt that there would be no food or people when we got to Ballymacarberry. But when we arrived the Tour de Munster crew had waited, thanks. Grabbed a quick bite to eat and then onto the bike again with a nice group.
Heading towards Clogheen there were a few short and sharp pulls and the pace of the group was fast. Got separated from Brian, he ended up in a group behind mine. Thought they'd catch us when we stopped for a quick piss stop but no sign, they'd had a puncture!
Into Clogheen and out the far side for the start of the Vee climb. Somehow I was on the front of the group leaving the village into a headwind. Body was starting to struggle so I peeled off and went at my own pace where I was joined by a few more. I lead this group for a good bit of the climb, the lower part in the forest. 1 lad took off but I was to pass him before the top:-)
Out into the open it was me and a girl, she was on my wheel and then took a turn leading. I took back the lead before the summit, couldn't be beaten by a girl to the top. The weather had also taken a turn for the worse on the way up, wet and windy. Also very misty so visibility was an issue. On the descent it was into a wet headwind. Legs had nothing in them so going down was nearly harder than going up. Did get a bit easier in a sheltered valley where the road surface also improved.
We'd a food stop in Lismore which was needed. Filled up the water bottles and in one of them instead of the lucozade sport i'd in it earlier, I put lemon Gatorade that was on offer. I must say I was very pleased with it, tasted really nice. Brian turned up in Lismore and we set off soon after, once i'd had some tea in an attempt to warm myself up. Rain also stopped so was dry for the rest of the spin.
Into another group of Tour de Munster people, maybe 10 of us. Into Tallow and then there was a climb up from there. Maurice, lad Brian knows in Limerick seemed to be struggling so myself and Brian stuck with him and were then joined a few km later by another lad. Myself and Brian took the lead with the 2 lads on our wheels. But by Dungourney my legs were like jelly, had nothing in them. There were also some more climbs than I thought on this stretch and they all hurt. Finally we got over the last and it was downhill all the way to Midleton and the finish. I must add that we passed a number of roadsigns giving distance between Tallow and Midleton but the time it took us to do the km that the signs showed felt a lot longer!
Happy to have survived, considering I've not done much on the bike, but it's a good way to start the year.
Avg Cadence = 75rpm
What a disaster of a cycle!!! Started off grand in a group of Tour de Munster people. Nice pace to being heading east towards Youghal, bit of a breeze blowing but nothing to worry about in a group. Passed through Castlemartyr and heading towards Killeagh I felt that my rear tyre was in trouble, puncture. Pulled over to fix it and was joined by Danny and Brian. Changed the tube and going going again. Another lad stopped along with 2 more fellas who had punctured earlier, all Tour de Munster.
Got to Youghal with our group of 6, didn't think it was that far between Youghal and Killeagh, but we got there. On the outskirts of the town I felt my rear tyre go flat again. A second puncture. Had to get a tube off Danny since i'd used my spare one. So off we went again. Between Youghal and Ballymacarberry we had 2 more punctures, same lad, in the group, these were his 3rd and 4th of the day. After each puncture we started passing some slower cyclists but no sooner would we have then passed out when we'd be stopped to fix another puncture. After the 100km turn off we saw no more cyclists. We also bought 4 tubes of the support vehicle, no one had any spares left at that stage!
Danny also went on the 100km route as wasn't feeling up to the full spin. So we felt that there would be no food or people when we got to Ballymacarberry. But when we arrived the Tour de Munster crew had waited, thanks. Grabbed a quick bite to eat and then onto the bike again with a nice group.
Heading towards Clogheen there were a few short and sharp pulls and the pace of the group was fast. Got separated from Brian, he ended up in a group behind mine. Thought they'd catch us when we stopped for a quick piss stop but no sign, they'd had a puncture!
Into Clogheen and out the far side for the start of the Vee climb. Somehow I was on the front of the group leaving the village into a headwind. Body was starting to struggle so I peeled off and went at my own pace where I was joined by a few more. I lead this group for a good bit of the climb, the lower part in the forest. 1 lad took off but I was to pass him before the top:-)
Out into the open it was me and a girl, she was on my wheel and then took a turn leading. I took back the lead before the summit, couldn't be beaten by a girl to the top. The weather had also taken a turn for the worse on the way up, wet and windy. Also very misty so visibility was an issue. On the descent it was into a wet headwind. Legs had nothing in them so going down was nearly harder than going up. Did get a bit easier in a sheltered valley where the road surface also improved.
We'd a food stop in Lismore which was needed. Filled up the water bottles and in one of them instead of the lucozade sport i'd in it earlier, I put lemon Gatorade that was on offer. I must say I was very pleased with it, tasted really nice. Brian turned up in Lismore and we set off soon after, once i'd had some tea in an attempt to warm myself up. Rain also stopped so was dry for the rest of the spin.
Into another group of Tour de Munster people, maybe 10 of us. Into Tallow and then there was a climb up from there. Maurice, lad Brian knows in Limerick seemed to be struggling so myself and Brian stuck with him and were then joined a few km later by another lad. Myself and Brian took the lead with the 2 lads on our wheels. But by Dungourney my legs were like jelly, had nothing in them. There were also some more climbs than I thought on this stretch and they all hurt. Finally we got over the last and it was downhill all the way to Midleton and the finish. I must add that we passed a number of roadsigns giving distance between Tallow and Midleton but the time it took us to do the km that the signs showed felt a lot longer!
Happy to have survived, considering I've not done much on the bike, but it's a good way to start the year.
Friday May 6, 2011 #
3 PM
Note
slept:8.0 (rest day)
Bit tired this afternoon but bike is on the back of the car for the trip back to Cork. Body was vey tired last night. Definitely still issues resulting from Cirtcuits on Wednesday still lingering, abductor/groin area in particular.
9 PM
Note
(rest day)
Tired this evening so early to bed. Must find some stretches on the internet too for my troublesome muscles, but I imagine they'll behave on the bike tomorrow.
6.30am alarm call I reckon, or maybe earlier, if I want to be in Midleton for 7.30-7.45. Traffic should be light in the morning.
6.30am alarm call I reckon, or maybe earlier, if I want to be in Midleton for 7.30-7.45. Traffic should be light in the morning.
Thursday May 5, 2011 #
6 PM
Cycling 1:55:34 [4] 58.04 km (1:59 / km) +250m 1:57 / km
ahr:143 max:179 slept:7.0
Tralee-Castlemaine-Farranfore-Castleisland-Tralee
Avg Cadence = 74rpm
Went out with the Chain Gang tonight. Had a bit of a hiccup leaving the house, had planned on being early. When I got home from work I pumped the tires on the bike but when I went out the front door at 6.05 to head out I realised my front tire was flat!!! So back into the bikes room and out with the kit to change the tube. Under pressure but was out the door by 6.20. Made it over to meet Chain Gang and after a few minutes we headed off.
Group of around 7 to start off with, we picked up 1 more in Castlemaine as he caught up. Up the hill out of Tralee the pace was hot enough, especially for someone like me who's not done much on the road this year. HR crept up to around 170 for the last bit as we were doing around 25kph on the climb. Then the descent was pushed single file between 5 of us, turns on the front. Around 45-50kph downhill and still pushing towards Castlemaine. We stopped there for a quick break to let the slower ones catch up.
Pace was fine all the way between Castlemaine and Farranfore, nice cruising speed. Had to slow down for level crossing though so a slight break there.
Then begain the suicide stuff once we hit the N21 back to Tralee after coming off Castleisland bypass. Started single file immediately and the pace kept on increasing. We were doing 45kph and it's not that hilly, really felt it. At one point after a turn on the front I expected the rest of the line to come through but only 3 did! So had to kill myself to catch the wheel again. A few minutes later after my next turn on the front I let the lads go, couldn't stick it. Pace was way too high for me. Went at my own pace back to the end of the group cycle. But still kept a decent pace going.
Was a decent spin, happy I went out, so next Thursday again. One day a week at 6.30 is ok I think, didn't get dinner until nearly 9, and the watch says I burned 2500 calories!
Body is fairly shattered afterwards, tired. Muscles are also feeling the affects of cicuits last night. Taking it easy tomorrow before getting on the bike again early Saturday.
Avg Cadence = 74rpm
Went out with the Chain Gang tonight. Had a bit of a hiccup leaving the house, had planned on being early. When I got home from work I pumped the tires on the bike but when I went out the front door at 6.05 to head out I realised my front tire was flat!!! So back into the bikes room and out with the kit to change the tube. Under pressure but was out the door by 6.20. Made it over to meet Chain Gang and after a few minutes we headed off.
Group of around 7 to start off with, we picked up 1 more in Castlemaine as he caught up. Up the hill out of Tralee the pace was hot enough, especially for someone like me who's not done much on the road this year. HR crept up to around 170 for the last bit as we were doing around 25kph on the climb. Then the descent was pushed single file between 5 of us, turns on the front. Around 45-50kph downhill and still pushing towards Castlemaine. We stopped there for a quick break to let the slower ones catch up.
Pace was fine all the way between Castlemaine and Farranfore, nice cruising speed. Had to slow down for level crossing though so a slight break there.
Then begain the suicide stuff once we hit the N21 back to Tralee after coming off Castleisland bypass. Started single file immediately and the pace kept on increasing. We were doing 45kph and it's not that hilly, really felt it. At one point after a turn on the front I expected the rest of the line to come through but only 3 did! So had to kill myself to catch the wheel again. A few minutes later after my next turn on the front I let the lads go, couldn't stick it. Pace was way too high for me. Went at my own pace back to the end of the group cycle. But still kept a decent pace going.
Was a decent spin, happy I went out, so next Thursday again. One day a week at 6.30 is ok I think, didn't get dinner until nearly 9, and the watch says I burned 2500 calories!
Body is fairly shattered afterwards, tired. Muscles are also feeling the affects of cicuits last night. Taking it easy tomorrow before getting on the bike again early Saturday.
Wednesday May 4, 2011 #
2 PM
Note
slept:7.5
Emailed the Chain Gang so plan on going cycling with them tomorrow evening. Hope the rain that's forecasted is gone by the evening.
I also emailed WatO about Tramore on Sunday, no mention of a Brown course on the email to the egroups earlier. Tramore would be a long trip for a Blue course.
4pm Got an email back from the Chain Gang so can go for 3 free rides before I have to join!
I also emailed WatO about Tramore on Sunday, no mention of a Brown course on the email to the egroups earlier. Tramore would be a long trip for a Blue course.
4pm Got an email back from the Chain Gang so can go for 3 free rides before I have to join!
5 PM
Circuits warm up/down 13:30 [2]
ahr:101 max:130 shoes: Mizuno Waverider 13
Some of the usual aerobic type exercises to warmup and then stretching to warmdown at the end. Arms felt very tired during the warmup so was worried for circuits that i'd be in trouble with them.
Circuits 34:00 [4]
ahr:136 max:167 shoes: Mizuno Waverider 13
2 circuits of 45 seconds at each station. On the 2nd lap we had 2 stations of 1min. We also did some extra exercises afterwards.
Hamstrings or abductors seem a bit sore this evening and they let me know they were there early in the session, didn't feel them when exercising, only when stopped. Tried to push myself harder this evening. Tried to use a phrase (just came up with it at the time) to push myself more.
Arms didn't suffer too much as there was only one excercise that hurt them badly, forward lunges with weights.
Hamstrings or abductors seem a bit sore this evening and they let me know they were there early in the session, didn't feel them when exercising, only when stopped. Tried to push myself harder this evening. Tried to use a phrase (just came up with it at the time) to push myself more.
Arms didn't suffer too much as there was only one excercise that hurt them badly, forward lunges with weights.
Tuesday May 3, 2011 #
1 PM
Note
slept:8.0 (rest day)
Legs feel alright today but i'm giving them a rest, need to keep the body under control and not let it get rundown to such a stage that illness raises it's ugly head again.
Got circuits tomorrow, last class, no talk of any more being organised. Will try harder than last 2 weeks since I don't have any big races this weekend.
I entered myself in the Tour de Cure which is on this Saturday starting from Midleton, 165km of cycling! So that should be fun, good way to start the cycling season, since i've done so much on the road this year already (NOT). Will decide in the morning about going out with the Chain Gang on Thursday. And I also plan on running the Munster League event in Tramore on Sunday.
Got circuits tomorrow, last class, no talk of any more being organised. Will try harder than last 2 weeks since I don't have any big races this weekend.
I entered myself in the Tour de Cure which is on this Saturday starting from Midleton, 165km of cycling! So that should be fun, good way to start the cycling season, since i've done so much on the road this year already (NOT). Will decide in the morning about going out with the Chain Gang on Thursday. And I also plan on running the Munster League event in Tramore on Sunday.
Monday May 2, 2011 #
10 AM
Orienteering race 39:00 [4] **** 5.0 km (7:48 / km) +80m 7:13 / km
ahr:169 max:177 22c slept:7.0
IOC, Relays
Glendoo Ridge
Ran 1st leg for CorkOs' 1st team. Happy to have been picked for this leg and this team. Not happy to screw my teams chances by blowing the 1st control!!! Lost a few minutes here, fell in the same hole twice.
It was trying to catch-up for the rest of the race which I did alright at. A few misses in the rest of the course but small ones. HR shows that body could have given more, but if I was at the front I reckon I could have challenged.
Team ended up 3rd but that was down to good runs from Bill and Magic.
So another bad race at IOC 2011.
Glendoo Ridge
Ran 1st leg for CorkOs' 1st team. Happy to have been picked for this leg and this team. Not happy to screw my teams chances by blowing the 1st control!!! Lost a few minutes here, fell in the same hole twice.
It was trying to catch-up for the rest of the race which I did alright at. A few misses in the rest of the course but small ones. HR shows that body could have given more, but if I was at the front I reckon I could have challenged.
Team ended up 3rd but that was down to good runs from Bill and Magic.
So another bad race at IOC 2011.
9 PM
Note
To sum up IOC 2011 it was a bad weekend. I could have accepted yesterdays disaster if the middle result stood. Overall it was a weekend to forget, so i've to move on and focus on the Lake Distict races in 3 weeks.
I'll take being this pissed off as being a positive.
I'd also like to pass on my congratulations to Saturday's Planner and Controller and fair play to ye on accepting a momento from the organisers for a job well done.
I'll take being this pissed off as being a positive.
I'd also like to pass on my congratulations to Saturday's Planner and Controller and fair play to ye on accepting a momento from the organisers for a job well done.