Training Log Archive: DoobyIn the 7 days ending Sep 22, 2013:
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Sunday Sep 22, 2013 #
10 AM
Cycling 1:03:54 [3] 29.84 km (2:08 / km) +329m 2:02 / km
ahr:162 max:178 slept:8.25 shoes: Spiuk ZS11
Muckross to Kenmare
Since the information about today's event was that the course was 4.5km I decided to make the trip worthwhile by cycling over and back, 30km each way so in theory an hour on the bike. Didn't push at all on the way to Kenmare, wanted to keep the legs rested ahead of running. So small ring for the Ladies View Climb.
Was a small bit concerned on the bike nearing Kenmare as I was thinking that running after cycling wouldn't be good as cycling would shorten by hamstrings. Did some stretching when i got off the bike to counteract this.
Lovely morning.
Since the information about today's event was that the course was 4.5km I decided to make the trip worthwhile by cycling over and back, 30km each way so in theory an hour on the bike. Didn't push at all on the way to Kenmare, wanted to keep the legs rested ahead of running. So small ring for the Ladies View Climb.
Was a small bit concerned on the bike nearing Kenmare as I was thinking that running after cycling wouldn't be good as cycling would shorten by hamstrings. Did some stretching when i got off the bike to counteract this.
Lovely morning.
11 AM
Orienteering race 23:32 [4] ** 4.46 km (5:17 / km) +49m 5:00 / km
ahr:181 max:190 23c shoes: Inov8 X-Talon 212
Reen na gCros
KerryO Autumn League
HR not good!!! Put the race as intensity 4 even though the HR data would suggest a 5. Not sure if it's the lack of training or something else. Will see what happens training this week.
In the rucksack i'd shoes, o-kit, top, bottoms and shorts. So swapped them for cycling kit and off I went. The good news is that my knees were ok today, no pain on the right but some on the left, not that much so positive news. More stretching and things are looking up. Running felt slow, although the avg was 5min/km.
A few points of note:
- course distance of 4.5km on the map equals what I ran
- my watch time is 30 seconds slower than the finish time
- i'm missing 2 split times, but result is ok
- scale of map was 1:2500
No plan for today apart from enjoy it. First time running on this map, nice little area for a walk but no need to orienteer here again. Had an ok run, a few seconds lost here and there, just from locating control.
1 was grand, and so was 2, thought i'd cut across to 2 but hit the path very quickly due to the scale so didn't lost much i'd say, forest might not have been clean. Could have approached 4 better, then some running around to 5 and on to 6. 6 was in a clearing that was a bit overgrown, rough entry. Went the coastal route to the south to 7, and then rather than run on the golf course to 8 I ran in the woods on an unmapped path. Nearly overshot 8 due to the scale. Path that I intended using to get into 9 was overgrown so lost a few seconds finding an alternative route. Might have been better to approach it the way I exited.
Missed 10, went below the control, and had to come around the wall back up to it. Also slightly overshot 11, hidden in a baby re-entrant. Bit of running then for 12-13-14-15. Some climb to 16 and 17-18 were fine. Then back to 19 which I passed earlier on the way to 7. Approached it the same way again, might have been better to use the forest. 20 was one i'd seen earlier too. 21 seemed a bit further from the path than I expected. Then had to find a way over the wall to 22, around an unmapped bush to 23 and then to the finish where I lost a second or 2 locating the finish.
Think i'd fastest split on all controls that i've splits for apart from the last control to the finish, joint fastest. Not that I was pushing.
Not many on the green or light green but around 50 on the yellow. Lots of families from Kenmare out, fantastic. Hope they liked today and go orienteering again. Was about to head away but Rory looked under pressure so helped at the start in my cycling gear for a few minutes to clear the crowd.
QR
Results
KerryO Autumn League
HR not good!!! Put the race as intensity 4 even though the HR data would suggest a 5. Not sure if it's the lack of training or something else. Will see what happens training this week.
In the rucksack i'd shoes, o-kit, top, bottoms and shorts. So swapped them for cycling kit and off I went. The good news is that my knees were ok today, no pain on the right but some on the left, not that much so positive news. More stretching and things are looking up. Running felt slow, although the avg was 5min/km.
A few points of note:
- course distance of 4.5km on the map equals what I ran
- my watch time is 30 seconds slower than the finish time
- i'm missing 2 split times, but result is ok
- scale of map was 1:2500
No plan for today apart from enjoy it. First time running on this map, nice little area for a walk but no need to orienteer here again. Had an ok run, a few seconds lost here and there, just from locating control.
1 was grand, and so was 2, thought i'd cut across to 2 but hit the path very quickly due to the scale so didn't lost much i'd say, forest might not have been clean. Could have approached 4 better, then some running around to 5 and on to 6. 6 was in a clearing that was a bit overgrown, rough entry. Went the coastal route to the south to 7, and then rather than run on the golf course to 8 I ran in the woods on an unmapped path. Nearly overshot 8 due to the scale. Path that I intended using to get into 9 was overgrown so lost a few seconds finding an alternative route. Might have been better to approach it the way I exited.
Missed 10, went below the control, and had to come around the wall back up to it. Also slightly overshot 11, hidden in a baby re-entrant. Bit of running then for 12-13-14-15. Some climb to 16 and 17-18 were fine. Then back to 19 which I passed earlier on the way to 7. Approached it the same way again, might have been better to use the forest. 20 was one i'd seen earlier too. 21 seemed a bit further from the path than I expected. Then had to find a way over the wall to 22, around an unmapped bush to 23 and then to the finish where I lost a second or 2 locating the finish.
Think i'd fastest split on all controls that i've splits for apart from the last control to the finish, joint fastest. Not that I was pushing.
Not many on the green or light green but around 50 on the yellow. Lots of families from Kenmare out, fantastic. Hope they liked today and go orienteering again. Was about to head away but Rory looked under pressure so helped at the start in my cycling gear for a few minutes to clear the crowd.
QR
Results
12 PM
Cycling 1:00:09 [3] 30.8 km (1:57 / km) +403m 1:50 / km
ahr:172 max:186 weight:69kg shoes: Spiuk ZS11
Kenmare back to Muckross
Since it was the way home it wasn't a matter of needing anything in reserve so put what I could into it. Did alright up to Moll's, maybe 30 seconds slower than my PB up there on Strava, but i was also carrying a rucksack on my back. Felt ok most of the way. Then the descent was grand but some soreness/tightness/tiredness on left leg, up around the hip and possibly in the quad. This got worse later on, particularly around the hip. Also some lower back pain from the rucksack on the left side.
Was concerned that rucksack might have some impact on the technical descent but no troubles. Caught a car just after the shop on ladies view so stuck behind it easily enough down the hill until it flattened out. Then the run home from there was ok, but pain got a small bit worse and legs were tired so any of the climbs were a struggle.
Pleased to have made it home. My HR today is a worry, no idea what's up with it, was like it all day, lungs not too bad.
Since it was the way home it wasn't a matter of needing anything in reserve so put what I could into it. Did alright up to Moll's, maybe 30 seconds slower than my PB up there on Strava, but i was also carrying a rucksack on my back. Felt ok most of the way. Then the descent was grand but some soreness/tightness/tiredness on left leg, up around the hip and possibly in the quad. This got worse later on, particularly around the hip. Also some lower back pain from the rucksack on the left side.
Was concerned that rucksack might have some impact on the technical descent but no troubles. Caught a car just after the shop on ladies view so stuck behind it easily enough down the hill until it flattened out. Then the run home from there was ok, but pain got a small bit worse and legs were tired so any of the climbs were a struggle.
Pleased to have made it home. My HR today is a worry, no idea what's up with it, was like it all day, lungs not too bad.
Saturday Sep 21, 2013 #
9 AM
Note
slept:4.0 (rest day)
Another crap night of sleep, going to be shattered tomorrow. My training log has been very poor the last week. Maybe I needed a break, but want to get back into some training. Tomorrow will be the start of that. Looks like it's a sprint event in Kenmare so will try and see how unfit I am.
Going to be a tough drive down this evening from Dublin, tired eyes.
Parked the car in the Aviva, well underneath it, not on the pitch. Did see through a tunnel to the pitch. Really should get to a game there sometime soon.
Going to be a tough drive down this evening from Dublin, tired eyes.
Parked the car in the Aviva, well underneath it, not on the pitch. Did see through a tunnel to the pitch. Really should get to a game there sometime soon.
11 PM
Note
Mad plan for the morning:
1. Cycle 30km to kenmare
2. Run 4km orienteering course
3. Cycle 30km back to Muckross
4. Collapse onto couch for the afternoon
Should be fun...
1. Cycle 30km to kenmare
2. Run 4km orienteering course
3. Cycle 30km back to Muckross
4. Collapse onto couch for the afternoon
Should be fun...
Friday Sep 20, 2013 #
Note
slept:4.0 (rest day)
Day 1 of Diploma in Statistics for Policy Evaluation
Bit different to a day at work, 1st lecture in 9 years or so, will be out of UCD 10 years next year! At least I wasn't bored so that's a good start.
Shite night's sleep, not good.
Bit different to a day at work, 1st lecture in 9 years or so, will be out of UCD 10 years next year! At least I wasn't bored so that's a good start.
Shite night's sleep, not good.
Thursday Sep 19, 2013 #
Note
slept:6.75 (rest day)
Starting a course in Dublin tomorrow so driving that direction after work. Have brought some gear with me in case I get to use a gym or the pool tomorrow evening.
Wednesday Sep 18, 2013 #
Note
slept:7.0 (rest day)
Doss day. Motivation is kinda lacking at the moment but I had planned to take this day easy anyway to let the legs recover after physio.
Tuesday Sep 17, 2013 #
5 PM
Physio 1:00:00 [0]
slept:7.0
Yoga was suggested, hmmm!!!
I wasn't expecting an improvement after the pain I suffered driving over the weekend in my knee, but I did adjust my car seat yesterday and I think that might have helped, too much bend in the knee I reckon. But there definitely has been some, so more stretching and things are looking more positive.
Doing the course in Dublin, starting on Friday, so thinking next week might be a more opportune time to resume some sort of training. Think i'll run in Kenmare on Sunday as a return to action with some bike before then if I can find the time.
I wasn't expecting an improvement after the pain I suffered driving over the weekend in my knee, but I did adjust my car seat yesterday and I think that might have helped, too much bend in the knee I reckon. But there definitely has been some, so more stretching and things are looking more positive.
Doing the course in Dublin, starting on Friday, so thinking next week might be a more opportune time to resume some sort of training. Think i'll run in Kenmare on Sunday as a return to action with some bike before then if I can find the time.
Monday Sep 16, 2013 #
10 AM
Note
slept:7.0 (rest day)
Feeling pretty crap this morning. Quads are also not behaving, knee was sore when I started driving this morning.
Monday - Rest
Tuesday - Physio
Wednesday - Rest
Thursday - Cycling (on my own)
Friday - Running
Saturday - Cycling
Sunday - Orienteering, maybe, never ran in Kenmare before, not heard good things about the place but if the legs are up for it i'll go.
Monday - Rest
Tuesday - Physio
Wednesday - Rest
Thursday - Cycling (on my own)
Friday - Running
Saturday - Cycling
Sunday - Orienteering, maybe, never ran in Kenmare before, not heard good things about the place but if the legs are up for it i'll go.