Training Log Archive: DoobyIn the 7 days ending Oct 13, 2013:
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Sunday Oct 13, 2013 #
Event: Cork League, Walshtown Wood
12 PM
Cycling 1:45:28 [3] 57.05 km (1:51 / km) +413m 1:47 / km
ahr:156 max:177 slept:8.0 weight:69.5kg shoes: Spiuk ZS11
County Bounds and back
So my not planed rest day became an extra training day. Had planned on doing 40k, usual route Glenflesk-Barraduff but plans changed as i'll explain.
Legs felt grand heading into town and went around via Countess like the last couple of times out this direction. Not a bad morning, had my fingers covered plus a few layers on, comfortable. As I was leaving Killarney, on the flat section between Killarney Heights Hotel and the Ballycasheen junction I spotted a cyclist on the hill out of Killarney. A target:-)
Didn't feel fantastic on the hill when I got there and lost sight of the bike for a bit, as there was the roundabout to get through, then the long left hander down to the Minish level crossing. Hadn't gained much as I hit the Minish straight but the gap had slightly closed. The heart didn't feel good, was under a bit of pressure, so wasn't sure what was happening. Wasn't liking the pressure but kept going. Then the gap really started to close on the hill up from the Flesk, i'd put in an effort just before then, and kept a nice pace on the hill, catching the cyclist just before the top.
I actually knew the cyclist! Colin had turned up down south for a spin, he was heading for the County Bounds but was debating whether to go all the way, and I said i'd go with him so didn't turn as planned in Glenflesk, kept on going. Not killing ourselves, Colin wasn't going to push the hill, he did have to get back to Tralee.
Passed 2 lads on bikes after Glenflesk, and we passed them again after Glenflesk on the way back to Killarney, not serious punters.
At the start of the climb I felt under serious pressure. Chest/heart didn't feel great, but dropped onto the small ring, dug deep to keep Colin's wheel, and got over that spell. Felt better after a while and then I took the lead. Had to pause for a second as the road was blocked by a lorry working on the road, line painting or something. Took a gel on the way up, it was needed.
Swapped with Colin once or twice before the top, took some effort but not maximum. At the top Colin stopped to mess with his bike. I made sure to turn around over the border, unexpected visit to the Rebel County.
Then the descent was nice, really fast. One scary moment though, there were a couple of quads with the line painting crowd and met one of them coming against us in the hard shoulder. Had to take some evasive action, but wasn't serious, just a surprise.
Felt like there was a headwind at times on the way back, eventhough there was one up the hill. Knew my avg speed was 29.6 at the top so knew the trip home would bring it over the 30, ended up with 32.5kph.
Legs did start to feel tired towards the end, but didn't ease up after I turned off leaving Colin to head back to Tralee. Went via Mill road so had a small rise there through the forest to overcome. Was hungry when I got home but had triple chocolate cookies from Tesco to try after my lunch/dinner.
So my not planed rest day became an extra training day. Had planned on doing 40k, usual route Glenflesk-Barraduff but plans changed as i'll explain.
Legs felt grand heading into town and went around via Countess like the last couple of times out this direction. Not a bad morning, had my fingers covered plus a few layers on, comfortable. As I was leaving Killarney, on the flat section between Killarney Heights Hotel and the Ballycasheen junction I spotted a cyclist on the hill out of Killarney. A target:-)
Didn't feel fantastic on the hill when I got there and lost sight of the bike for a bit, as there was the roundabout to get through, then the long left hander down to the Minish level crossing. Hadn't gained much as I hit the Minish straight but the gap had slightly closed. The heart didn't feel good, was under a bit of pressure, so wasn't sure what was happening. Wasn't liking the pressure but kept going. Then the gap really started to close on the hill up from the Flesk, i'd put in an effort just before then, and kept a nice pace on the hill, catching the cyclist just before the top.
I actually knew the cyclist! Colin had turned up down south for a spin, he was heading for the County Bounds but was debating whether to go all the way, and I said i'd go with him so didn't turn as planned in Glenflesk, kept on going. Not killing ourselves, Colin wasn't going to push the hill, he did have to get back to Tralee.
Passed 2 lads on bikes after Glenflesk, and we passed them again after Glenflesk on the way back to Killarney, not serious punters.
At the start of the climb I felt under serious pressure. Chest/heart didn't feel great, but dropped onto the small ring, dug deep to keep Colin's wheel, and got over that spell. Felt better after a while and then I took the lead. Had to pause for a second as the road was blocked by a lorry working on the road, line painting or something. Took a gel on the way up, it was needed.
Swapped with Colin once or twice before the top, took some effort but not maximum. At the top Colin stopped to mess with his bike. I made sure to turn around over the border, unexpected visit to the Rebel County.
Then the descent was nice, really fast. One scary moment though, there were a couple of quads with the line painting crowd and met one of them coming against us in the hard shoulder. Had to take some evasive action, but wasn't serious, just a surprise.
Felt like there was a headwind at times on the way back, eventhough there was one up the hill. Knew my avg speed was 29.6 at the top so knew the trip home would bring it over the 30, ended up with 32.5kph.
Legs did start to feel tired towards the end, but didn't ease up after I turned off leaving Colin to head back to Tralee. Went via Mill road so had a small rise there through the forest to overcome. Was hungry when I got home but had triple chocolate cookies from Tesco to try after my lunch/dinner.
Saturday Oct 12, 2013 #
Event: NI Long Distance Champs
10 AM
Trails 1:14:07 [3] 11.63 km (6:22 / km) +285m 5:41 / km
ahr:146 max:172 slept:8.0 shoes: Inov8 X-Talon 212
Tomies-Torc Waterfall
With robrunner. Met him at Torc and then we drove in his car over to Tomies. Lots of cars there, some group was going walking, load of kids sprinting at us as we started running in the track. Nice pace in through the forest and then up the climb from the bridge at a steady pace. Set up a Strava segment for this section, for future runs.
Then we turned onto the path that goes to Dinis. Boggy sections at the start, then through some Rhodo, and then more bog. After that there is a steep descent. There were a few tree falls so had to scramble through them. The fence post bridge is a bit hairy, even with the string to hold onto. Robrunner is no gentlemen, said he wasn't going in after me if I fell down the ravine!
The descent down to Glena house is steep, and feels like it's neverending. Eventually got down to the lake, and it was very calm looking out onto the lake with a boat heading towards us. Stopped for a minute and then it was flat enough through the last of the Rhodo forest before emerging out onto the bog.
Bog was rough but runnability improved after a while, with a few ups and downs. Hit the bridge alright so that was good. Then some road running out towads the road. Think this section feels long. Hit the road, crossed it, and then there was a climb up the path on the Torc side of the main road. Nice path for running. Felt flatter than what I remembered, at least I did until we hit the sharp but short climb near the end of it. Dropped down to the road, crossed it, along the path and back up under the road.
Enjoyable run, need 2 cars for this so not an easy one to organise. Definitely worth doing. Legs not as sore today running as they were yesterday.
With robrunner. Met him at Torc and then we drove in his car over to Tomies. Lots of cars there, some group was going walking, load of kids sprinting at us as we started running in the track. Nice pace in through the forest and then up the climb from the bridge at a steady pace. Set up a Strava segment for this section, for future runs.
Then we turned onto the path that goes to Dinis. Boggy sections at the start, then through some Rhodo, and then more bog. After that there is a steep descent. There were a few tree falls so had to scramble through them. The fence post bridge is a bit hairy, even with the string to hold onto. Robrunner is no gentlemen, said he wasn't going in after me if I fell down the ravine!
The descent down to Glena house is steep, and feels like it's neverending. Eventually got down to the lake, and it was very calm looking out onto the lake with a boat heading towards us. Stopped for a minute and then it was flat enough through the last of the Rhodo forest before emerging out onto the bog.
Bog was rough but runnability improved after a while, with a few ups and downs. Hit the bridge alright so that was good. Then some road running out towads the road. Think this section feels long. Hit the road, crossed it, and then there was a climb up the path on the Torc side of the main road. Nice path for running. Felt flatter than what I remembered, at least I did until we hit the sharp but short climb near the end of it. Dropped down to the road, crossed it, along the path and back up under the road.
Enjoyable run, need 2 cars for this so not an easy one to organise. Definitely worth doing. Legs not as sore today running as they were yesterday.
9 PM
Note
Tomorrow was supposed to be a rest day but thinking that it might be a training day, bike. Will have 2 rest days next week so might as well keep the training going.
Friday Oct 11, 2013 #
5 PM
Trails/Road 41:59 [3] 8.89 km (4:43 / km) +70m 4:33 / km
ahr:148 max:161 slept:6.5 shoes: Mizuno Wave Rider 15 (2)
Muckross
Same route I ran on my own last week but different start, decided to warm up before hitting the hill. Cool evening but nice to run in, sun out when not screened by the trees.
Legs not feeling tired, legs feeling sore. Right knee in particular. Right achilles noticeable so will have to keep an eye on it. At times I was motivated during this run with upcoming events, but then on the other hand it hurts to train!
Did some good quad stretching during the evening, but i've remembered that i've not been doing one stretch for my quads, completely forgotten about it. So will incorporate it again.
Same route I ran on my own last week but different start, decided to warm up before hitting the hill. Cool evening but nice to run in, sun out when not screened by the trees.
Legs not feeling tired, legs feeling sore. Right knee in particular. Right achilles noticeable so will have to keep an eye on it. At times I was motivated during this run with upcoming events, but then on the other hand it hurts to train!
Did some good quad stretching during the evening, but i've remembered that i've not been doing one stretch for my quads, completely forgotten about it. So will incorporate it again.
Thursday Oct 10, 2013 #
5 PM
Cycling 59:11 [3] 30.43 km (1:57 / km) +367m 1:50 / km
ahr:152 max:172 slept:6.5 weight:70kg shoes: Spiuk ZS11
Ladies View
Cold evening, after a cold morning. Sun was out though so it was a nice evening. 11.7 degrees this evening compared to 16.3 degrees on Monday. Did add some warmer layers and tights. Maybe 1 spin next week and i'd season outdoors could be over:-(
Right knee a bit sore today but stretched the quad a bit at work. Legs didn't feel too bad up the hill, kept in a bigger gear than usual I think, but pace wasn't anything special. Didn't think I was going that fast but HR wasn't under pressure.
Stopped to check a text at the top and then dived into the descent. Really starting to like the twists and turns at speed. The 15km downhill does go quick enough when it's broken into sections.
Not sure still what sort of run to to tomorrow, thinking either my Friday Loop or 45mins down low, hmmm.
Longing forward to a big helping of lasagne for dinner.
Cold evening, after a cold morning. Sun was out though so it was a nice evening. 11.7 degrees this evening compared to 16.3 degrees on Monday. Did add some warmer layers and tights. Maybe 1 spin next week and i'd season outdoors could be over:-(
Right knee a bit sore today but stretched the quad a bit at work. Legs didn't feel too bad up the hill, kept in a bigger gear than usual I think, but pace wasn't anything special. Didn't think I was going that fast but HR wasn't under pressure.
Stopped to check a text at the top and then dived into the descent. Really starting to like the twists and turns at speed. The 15km downhill does go quick enough when it's broken into sections.
Not sure still what sort of run to to tomorrow, thinking either my Friday Loop or 45mins down low, hmmm.
Longing forward to a big helping of lasagne for dinner.
Wednesday Oct 9, 2013 #
5 PM
Road warm up/down 18:00 [2] 3.0 km (6:00 / km) +15m 5:51 / km
slept:8.0 shoes: Mizuno Wave Rider 15 (2)
Castleisland
3 laps of the outside at An RÃocht. Garmin died during it, not impressed, started out with 36%, where did that go, although it was on indoors so maybe it used a good bit of energy looking for satellites.
Slow with company. Then did 2 laps of the track, striding out the straights. After that it was a break before starting into the session.
3 laps of the outside at An RÃocht. Garmin died during it, not impressed, started out with 36%, where did that go, although it was on indoors so maybe it used a good bit of energy looking for satellites.
Slow with company. Then did 2 laps of the track, striding out the straights. After that it was a break before starting into the session.
6 PM
Track 26:00 [3] 6.2 km (4:12 / km)
shoes: Nike Lunaracer+
8 * 600ms
Garmin dead, so just normal stopwatch for this.
Distance is based on 7 * 800 + 1 * 600, 800 included a slow 200 recovery.
Times in brackets are the recovery, was planned to be 1.30. Bit of a breeze blowing, not too strong, felt it most for some reason for the hundred on the 1st bend. Reckon my second 200 benefitted from the wind and then slow finish. Had company for this session, his idea.
Aim was to do about 77 for 400. Didn't achieve that too often. Thought the first one was slow, let my companion do the leading, and with 200 I kicked. I was told to lead the 2nd one and keep a steady pace. The problem with the steady pace was that it was a fast one. Things settled down for the next few. Then we were half way done.
The Purcells said hello before their warm-up, we'd 3 done. Found that the reps counted down nicely, was thinking they'd take longer or be tougher. Was happy to do the last one steady, hit 200 at around 38, then my companion came past on the bend and took the lead down the home straight, put me under a pressure, but stuck in there and regained the shoulder at the 500, went past on the bend, and then powered down the straight to finish. Good session.
1. 1.55
(1.29)
2. 1.51
(1.34)
3. 1.55
(1.25)
4. 1.55
(1.27)
5. 1.57
(1.25)
6. 1.56
(1.31)
7. 1.56
(1.31)
8. 1.50
Garmin dead, so just normal stopwatch for this.
Distance is based on 7 * 800 + 1 * 600, 800 included a slow 200 recovery.
Times in brackets are the recovery, was planned to be 1.30. Bit of a breeze blowing, not too strong, felt it most for some reason for the hundred on the 1st bend. Reckon my second 200 benefitted from the wind and then slow finish. Had company for this session, his idea.
Aim was to do about 77 for 400. Didn't achieve that too often. Thought the first one was slow, let my companion do the leading, and with 200 I kicked. I was told to lead the 2nd one and keep a steady pace. The problem with the steady pace was that it was a fast one. Things settled down for the next few. Then we were half way done.
The Purcells said hello before their warm-up, we'd 3 done. Found that the reps counted down nicely, was thinking they'd take longer or be tougher. Was happy to do the last one steady, hit 200 at around 38, then my companion came past on the bend and took the lead down the home straight, put me under a pressure, but stuck in there and regained the shoulder at the 500, went past on the bend, and then powered down the straight to finish. Good session.
1. 1.55
(1.29)
2. 1.51
(1.34)
3. 1.55
(1.25)
4. 1.55
(1.27)
5. 1.57
(1.25)
6. 1.56
(1.31)
7. 1.56
(1.31)
8. 1.50
Road warm up/down 12:13 [2] 1.6 km (7:38 / km) +10m 7:24 / km
shoes: Mizuno Wave Rider 15 (2)
2 laps of the outside afterwards slowly. Definitely a cooler evening, the weather is changing. Some cooler nights it looks like ahead.
Tuesday Oct 8, 2013 #
5 PM
Cycling 1:17:17 [3] 41.63 km (1:51 / km) +292m 1:48 / km
ahr:149 max:168 slept:9.0 weight:70kg shoes: Spiuk ZS11
Muckross-Ballycasheen-Countess-Glenflesk-Barraduff-Mill Rd-Muckross
Save route as last Friday, road still closed. I was maybe 1.30 slower today than Friday, interesting to compare the two spins on Garmin, similar types of ups and downs on the graphs. The difference in avg speed was 0.6kph.
Wind blowing this evening, from the southwest. So aided my spin out to Glenflesk but felt it on the section between Glenflesk and Barraduff. Nice evening though, did get concerned with a very grey looking cloud out around Glenflesk but no rain. Still warm enough out there. Avg temperature was 16 degrees.
Did meet 2 on bikes around the Lough Guitane junction and met them again around Ardaneanig. But they weren't moving too fast.
Legs felt alright but some tightness in my quads, left one moreso, but not an issue. Could just feel it a small bit. Will stretch for a bit this evening, legs will be under pressure tomorrow, first track session in a while.
Save route as last Friday, road still closed. I was maybe 1.30 slower today than Friday, interesting to compare the two spins on Garmin, similar types of ups and downs on the graphs. The difference in avg speed was 0.6kph.
Wind blowing this evening, from the southwest. So aided my spin out to Glenflesk but felt it on the section between Glenflesk and Barraduff. Nice evening though, did get concerned with a very grey looking cloud out around Glenflesk but no rain. Still warm enough out there. Avg temperature was 16 degrees.
Did meet 2 on bikes around the Lough Guitane junction and met them again around Ardaneanig. But they weren't moving too fast.
Legs felt alright but some tightness in my quads, left one moreso, but not an issue. Could just feel it a small bit. Will stretch for a bit this evening, legs will be under pressure tomorrow, first track session in a while.
Monday Oct 7, 2013 #
11 AM
Note
slept:9.0
Still a bit tired today but was asleep before 10 last night, badly needed.
Monday - Running (maybe same route as last Wednesday)
Tuesday - Cycling
Wednesday - Running (maybe intervals)
Thursday/Friday - Running/Cycling (depends on options)
Saturday - Running (with Robrunner, route TBD)
Sunday - Rest
Another week same as last would be good where I achieve my goals.
Monday - Running (maybe same route as last Wednesday)
Tuesday - Cycling
Wednesday - Running (maybe intervals)
Thursday/Friday - Running/Cycling (depends on options)
Saturday - Running (with Robrunner, route TBD)
Sunday - Rest
Another week same as last would be good where I achieve my goals.
5 PM
Trails/Road long 1:31:58 [2] 16.95 km (5:26 / km) +142m 5:12 / km
ahr:136 max:164 shoes: Mizuno Wave Rider 15 (2)
Muckross
Long run with company in the rain. Damp evening but dried up after a while, bit of a wind coming off the lake too. Did 2 laps, but not the exact same, threw in a few variations 2nd time round. Hit the target running time which was good.
Legs felt ok, calves were alright, and knee pain wasn't too bad. Did get a quick quad stretch in at the half way mark, which probably helped. Then late in the run I could feel some tirednes. Was glad to get the run over with but feeling ok afterwards, plenty of stretching to be done.
Pleased with getting around tonight. Haven't run for this long in a while. Speed work planned for Wednesday too.
Long run with company in the rain. Damp evening but dried up after a while, bit of a wind coming off the lake too. Did 2 laps, but not the exact same, threw in a few variations 2nd time round. Hit the target running time which was good.
Legs felt ok, calves were alright, and knee pain wasn't too bad. Did get a quick quad stretch in at the half way mark, which probably helped. Then late in the run I could feel some tirednes. Was glad to get the run over with but feeling ok afterwards, plenty of stretching to be done.
Pleased with getting around tonight. Haven't run for this long in a while. Speed work planned for Wednesday too.