Training Log Archive: Dooby

Avg Cadence = 85rpm

Set-up my EOC 2012 spectating station. Had laptop hooked up to my tv, then had different windows on the screen. GPS top left, tv top right, results bottom left, and blog bottom right. And then there was Per Forsberg commentary in the background. A quality way of watching orienteering, cause when I wasn't on the turbo trainer I was able to lie on my couch. Did the same yesterday for the Sprint.

Very exciting races, both mens and womens today, courses didn't look the most technically difficult in the world, but definitely managed to work from a competition point of view.

Real doss day today. Started off setting up the laptop/tv combination for EOC Sprint spectating, see Facebook for the sweet set-up. Thinking of what can be improved for the relays in the morning.

Think i'll do something on the turbo trainer or the bike, The Flan is also in town so might possibly go for a run with him, that's a big maybe.

Now a tough afternoon of sport is over, over half of Championshop play-off, the Heineken Cup and Champions League to come.

Bit tired after last night though, did come home earlier than some others.

After 13+ hours in the last 8 days it's time to take a break. Happy to have survived that sort of training the week after being sick and IOC, was slightly concerned that the body would react negatively. So taking it easy for the weekend, definitely doing nothing today, and not sure about tomorrow, serious amount of sport on starting with EOC Sprint. Will probably do something on Sunday, what I don't know.

Same problem occurred last night after cycling as it did last week, serious hunger. After I finished cycling I ate the following between 9pm and 3am:
- sandwich
- nature valley bar
- donut
- bottle of club energise
- yop
- yogurt
- flahavans flapjack
- 10 squares of dairymilk
- 3/4 of a packet of Cadbury fingers
So that's some amount of shite to be eating, watch said I burned 3000 calories last night. Think I need to be eating a proper dinner after those cycles, and also forgot my recovery shake last night, still not sure if that'd have made a difference.

Tralee-Muingnaminane-Reanagowan-Castleisland-Farranfore-Castlemaine-Tralee
Avg Cadence = 77rpm

Nice bunch of lads this evening, 11 but then dropped down to 9 half way up to the dump when 2 of them decided to head off on their own, we picked one of them up again before Castleisland but the other lad was off into the sunset and home long before us.

Pace to the dump was handy, not too fast, reasonable, legs felt tired though, took them a bit to get going, but I suppose they had a hilly run yesterday. High speed chase towards Reanagowan, constant roll ups at around 45-50kph. Kept going nicely towards Castleisland, I dropped the wheel in front at one of the bends, dozed off for a second so had a bit of work to do to catch up, not smart.

Then on the main road I couldn't handle the pace of the lads and dropped well back, I maxed at 61.8 and I think they were doing almost 70, just couldn't do that speed especially on my own. Wasn't confident in that sort of speed. Regjoined the group at the end of the bypass as they slowed up for me.

Avg speed to Farranfore and Castlemaine was definitely over 30kph the whole way, with a good bit around the 35 mark. Not feeling too bad at this stage, took a gel around Fiereies and then decided some chocolate would be needed too so at a Dairymilk Caramel bar before Castlemaine.

It was single file from Castlemaine but the group wasn't killing itself. After the climb started it was down to a group of 7 lads, decent bunch. My plan was to just hang on but at around the 3 km to the top mark I found myself moving to the front and with that came a jump in the HR as I drove the group on. Then stayed there for a small bit before someone else took it on. Legs were definitely feeling it by now, tired. Stayed around 3 back and just kept on turning the pedals. Drifted back closer to the top but with 500m to go I took the lead on again before Tom came past followed by Colin and Donncha. Went past Colin again before Chalky went by followed by Ken just before the line, so was just pipped for 4th at the top. Would've liked to have done better.

On the descent I started to drop off the back of the lads. Then Colin and John came past me. I caught Colins wheel but the group were around 50m ahead. Then they got stuck behind a car which was stuck behind a touring cyclist. We all just passed out the car and fella on the bike, that was fun, and was good to be back on the group. I was at the back as we hit the home straight and onto the flat. Decided that I wouldn't contest the sprint. But again closing in on the line I found myself powering forward with Ken, behind a few of the lads. I decided Ken was the fella I was going to beat and got him by about half a bike length, not too far behind the first few lads, next time i'll challenge them.

Pleased with the avg speed, 31.7kph, definitely a good effort, and for 66km.

I've taken on another orienteering role. Have accepted a position as a selector for the Junior Squad.

Torc Mountain from the house

Put some deep heat on the calves before I started, just to take the edge off, it worked! Went up the road to Mangerton Road to start off with to give the legs a chance to warm up on a smoother surface. Then along the tracks to the Old Kenmare Road.

Body felt ok, and did so for the entire run, thought there'd be more tiredness hanging around but they were fine. Got up Torc fine, 43 mins up and then 38mins home. Kept a steady pace on the climb and didn't have to stop so that was good. Took a short break at the top having a look for my house.

Then started the descent. Took sections on rock very steady but opened up on the sleepers. Got down to the road again fine, no ankle trouble, but 100m later BANG. Went over on my left ankle, again. So that was sore. Took a while to get over the pain and manage to run without a limp. Got going again properly before the two sharp descents on the road. Continued on as planned. But wasn't as comfortable.

Tried to keep the HR around the 150ish mark, to keep it steady. Managed the rest of the run back ok, ankle didn't get aggrivated again. It is exceptionally weak, so am going to rest it for a few days, no running that would lead to a possible opportunity of going over on it. The run back was 100m shorter than the run to the top, I stopped my watch at the road as i'd to bring the bins in. So despite taking different routes the overall run would've been the same each way.

Killarney-Glenflesk-Barraduff-Killarney
Avg Cadence = 79rpm

Only got out at 6 as I went to visit ibike on the way home. The lad is emailing me a few brochures and offers tomorrow, and then i'll make a decision on what to get. He offers a fitting service too so the bike i'd be getting will be perfect for me. Even mentioned a crowd that do custom fit frames, but they cost around 2k so would take a good bit more to kit it out, maybe my next bike. He did point out one that was on offer in a brochure and it looked really really good, will have to be a real stand out machine to top that one.

Bit of a wind blowing this evening, so mix of tailwind/crosswind/headwind. Right calf felt tight on the bike to start out with so wondering if Torc is a good idea running tomorrow. Eased off later on so just felt it for a small bit. We'll see tomorrow.

Thought i'd meet more bikes this evening, met a few coming against me but I wanted to pass out bikes!

Did get stuck behing a few horses early on so that might have knocked a few decimal places off the avg speed. Under 30 but want the avg to be over 30. I suppose it still is early to be getting that sort of speed especially when you've got a wind to deal with.

Event: EOC 2012
 

Thought i'd feel somewhat tired today after the weekend, last night I was very tired so went to bed early but it was more needing sleep than tired legs. Must thank the neighbour for chopping wood outside my bedroom window, really appreciated when I was trying to sleep.

I kinda want to fit a run up Torc from the house into the schedule this week but not sure the week will allow me to do that. Wednesday might be the day to attempt it.

Monday - Running (run I failed to finish on Friday)
Tuesday - Cycling (turbo trainer or road)
Wednesday - Running
Thursday - Cycling (Chain Gang Thursday Spin)
Friday - Rest (work night out in Killarney)
Saturday - Running (short I think)
Sunday - Running (long I think)

Might try and visit ibike tomorrow evening on my way home, see what sort of machines they have in stock.

Muckross

Run I failed to do completely last week, the upper loop.

Taped my ankles, full tape on left and some on the right too. Will leave it on until wednesday. Ankle felt a small bit sore running down the road to start, needed a bit of time to warm-up.

Checked the watch at the top of the hill, 21.37 so slower than Friday, felt like I was moving. Then took the descent a small bit handy, minding my ankle. Calves felt a small bit tight on the way down towards the car-park, but not as tight as last week, they eased up for a small bit but felt them again later.

On the way back I could feel blood sugars were low, but kept on going rather than take something, risky, but thought i'd chance it. And then went over on my left ankle, not badly though so didn't affect the last km or so too much.