Training Log Archive: DoobyIn the 7 days ending Mar 16, 2014:
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Sunday Mar 16, 2014 #
9 AM
Road warm up/down 20:39 [2] 2.84 km (7:16 / km) +23m 6:59 / km
ahr:123 max:150 slept:6.0 shoes: Mizuno Wave Rider 16
Mix of warming up in runners and racers. Includes jog over to start and a few strides there. Legs feeling alright. Start delayed so extra time to warm-up and see what the set-up was like.
Orienteering race 17:02 [5] **** 4.2 km (4:03 / km) +55m 3:48 / km
ahr:169 max:179 20c shoes: Nike Lunaracer+
Derry~Londonderry
City Centre
LegenDerry Sprint
Not happy with this race.
Route to 1 was blocked so had to rethink and do an about turn. Alley seemed further up the hill but was probably getting into the scale. Next couple of controls were fine.
But then 5 happened. Really stupid, knew in my head the control was low, but stayed high, did a bit of head scratching, turned back to the stairs I came up to 4, through the gate, no way through so back under the gate. PISSED.
And missed 6 too, seemed very close to 5, overshot and had to use the fences to figure out I was too far. SILLY.
Rest of the course was grand.
Don't think I was running 100%, lungs not great and HR could be a few BPM higher.
Despite being pissed off afterwards it was with myself rather than the course. Really good to run in a city centre in Ireland, good course and map. Mood was improved when I heard I was only 7 seconds off 1st. Really thought it would be at least 1 minute.
Results
City Centre
LegenDerry Sprint
Not happy with this race.
Route to 1 was blocked so had to rethink and do an about turn. Alley seemed further up the hill but was probably getting into the scale. Next couple of controls were fine.
But then 5 happened. Really stupid, knew in my head the control was low, but stayed high, did a bit of head scratching, turned back to the stairs I came up to 4, through the gate, no way through so back under the gate. PISSED.
And missed 6 too, seemed very close to 5, overshot and had to use the fences to figure out I was too far. SILLY.
Rest of the course was grand.
Don't think I was running 100%, lungs not great and HR could be a few BPM higher.
Despite being pissed off afterwards it was with myself rather than the course. Really good to run in a city centre in Ireland, good course and map. Mood was improved when I heard I was only 7 seconds off 1st. Really thought it would be at least 1 minute.
Results
10 AM
Road warm up/down 6:36 [2] 0.85 km (7:46 / km) +15m 7:08 / km
ahr:120 max:130 shoes: Nike Lunaracer+
Jog back to download and parking after the race. Kness and feet felt sore, so not looking forward to 2 more races today. Also a bit pissed off with my orienteering race, so not a fun warm-down.
11 AM
Trails warm up/down 3:00 [3] 0.27 km (11:07 / km)
ahr:106 max:123 shoes: Mizuno Wave Rider 16
Slow and not much of a warm up for Race 2 in St. Columb's Park. Not really feeling it.
Orienteering race 11:39 [5] **** 2.89 km (4:02 / km) +23m 3:53 / km
ahr:169 max:182 15c shoes: Inov8 X-Talon 212
St. Columb's Park & Ebrington Square
Sprint
Knew i'd to run this hard to make-up on the time loss from earlier. Didn't feel too enthusiastic warming up but that changed when I saw my 1 minute chaser sneak into the box behind me, joshosh, and with a fast area I had to put the foot down.
Started off fine, and got 2 and 3 with no trouble. Just had to negotiate the trees. Then long run uphill to 4, saw it from a mile away, and did have a look back near the control for any sign of Joshosh.
More running to 5, and then struggled with the temporary fences for 6, so lost time as a result. Think my route to 7 wasn't ideal either so some seconds lost on that leg. Came back around the wall to 10, when punching the control there wasa gap but missed that coming from 9.
No trouble for the last 3 controls.
Had a spring finish with Regina though. Thought i'd get past at the pace I was going for the run in down the track, but half way down I wasn't really gaining anything so had to go up a gear. I was getting no encouragement, for some reason everyone was cheering for Regina. Did finish before her.
Then sat down to wait for joshosh checking my watch at the finish to see if he'd got me.
Results
Sprint
Knew i'd to run this hard to make-up on the time loss from earlier. Didn't feel too enthusiastic warming up but that changed when I saw my 1 minute chaser sneak into the box behind me, joshosh, and with a fast area I had to put the foot down.
Started off fine, and got 2 and 3 with no trouble. Just had to negotiate the trees. Then long run uphill to 4, saw it from a mile away, and did have a look back near the control for any sign of Joshosh.
More running to 5, and then struggled with the temporary fences for 6, so lost time as a result. Think my route to 7 wasn't ideal either so some seconds lost on that leg. Came back around the wall to 10, when punching the control there wasa gap but missed that coming from 9.
No trouble for the last 3 controls.
Had a spring finish with Regina though. Thought i'd get past at the pace I was going for the run in down the track, but half way down I wasn't really gaining anything so had to go up a gear. I was getting no encouragement, for some reason everyone was cheering for Regina. Did finish before her.
Then sat down to wait for joshosh checking my watch at the finish to see if he'd got me.
Results
12 PM
Orienteering warm up/down 4:42 [2] ** 0.66 km (7:07 / km) +8m 6:43 / km
ahr:137 max:150 4c shoes: Inov X-Talon (Blue)
Collecting 4 controls for Allan. Tired. Padlocks to unlock.
3 PM
Trails warm up/down 9:42 [2] 1.23 km (7:53 / km)
ahr:122 max:134 shoes: Mizuno Wave Rider 16
Warm-up before the last race of the day. Checked my watch after a couple of minutes and only had around 3 minutes done. Felt like i'd been running for ages. Happy enough to get stuck in though, if tired.
4 PM
Orienteering race 12:34 [5] **** 3.2 km (3:56 / km) +10m 3:52 / km
ahr:173 max:184 22c shoes: Nike Lunaracer+
University of Ulster Coleraine - Sprint
Campus Sprint Series
1. (0:26, +0:04) (0:26, +0:04)
2. (0:15, -0:00) (0:41, +0:01)
3. (0:18, +0:03) (0:59, +0:03)
4. (0:21, -0:00) (1:20, +0:01)
5. (0:31, -0:01) (1:51, -0:00)
6. (0:18, -0:00) (2:09, -0:01)
7. (0:24, +0:11) (2:33, +0:10)
8. (1:04, +0:05) (3:37, +0:13)
9. (1:04, -0:00) (4:41, +0:09)
10. (0:35, -0:00) (5:16, +0:09)
11. (0:23, +0:21) (5:39, +0:08)
12. (0:20, +0:06) (5:59, +0:08)
13. (0:48, +0:02) (6:47, +0:08)
14. (0:28, +0:01) (7:15, +0:06)
15. (0:48, +0:04) (8:03, +0:10)
16. (0:31, -0:02) (8:34, +0:08)
17. (0:33, +0:03) (9:07, +0:10)
18. (0:43, +0:04) (9:50, +0:14)
19. (0:29, +0:15) (10:19, +0:28)
20. (0:22, -0:00) (10:41, +0:28)
21. (1:13, +0:01) (11:54, +0:29)
22. (0:18, -0:00) (12:12, +0:28)
23. (0:22, +0:01) (12:34, +0:29)
Ran to the wrong pillar for 7 so time loss there explained. Didn't lose as much as I thought to 8, hestitated to figure out what to do, and then went around to the right. No idea why I lost time at 11?
19 I ran right past, control was hidden, so description was wrong, had to relocate off the canopy and come back.
Ran as hard as I could. 3rd is a result I'm ok with, but 1st would've been nicer! Great run by Josh this afternoon, don't think I could've run that fast but would've liked to have been faster. Take out the mistakes and i'd have been close.
Results
SplitsBrowser
Campus Sprint Series
1. (0:26, +0:04) (0:26, +0:04)
2. (0:15, -0:00) (0:41, +0:01)
3. (0:18, +0:03) (0:59, +0:03)
4. (0:21, -0:00) (1:20, +0:01)
5. (0:31, -0:01) (1:51, -0:00)
6. (0:18, -0:00) (2:09, -0:01)
7. (0:24, +0:11) (2:33, +0:10)
8. (1:04, +0:05) (3:37, +0:13)
9. (1:04, -0:00) (4:41, +0:09)
10. (0:35, -0:00) (5:16, +0:09)
11. (0:23, +0:21) (5:39, +0:08)
12. (0:20, +0:06) (5:59, +0:08)
13. (0:48, +0:02) (6:47, +0:08)
14. (0:28, +0:01) (7:15, +0:06)
15. (0:48, +0:04) (8:03, +0:10)
16. (0:31, -0:02) (8:34, +0:08)
17. (0:33, +0:03) (9:07, +0:10)
18. (0:43, +0:04) (9:50, +0:14)
19. (0:29, +0:15) (10:19, +0:28)
20. (0:22, -0:00) (10:41, +0:28)
21. (1:13, +0:01) (11:54, +0:29)
22. (0:18, -0:00) (12:12, +0:28)
23. (0:22, +0:01) (12:34, +0:29)
Ran to the wrong pillar for 7 so time loss there explained. Didn't lose as much as I thought to 8, hestitated to figure out what to do, and then went around to the right. No idea why I lost time at 11?
19 I ran right past, control was hidden, so description was wrong, had to relocate off the canopy and come back.
Ran as hard as I could. 3rd is a result I'm ok with, but 1st would've been nicer! Great run by Josh this afternoon, don't think I could've run that fast but would've liked to have been faster. Take out the mistakes and i'd have been close.
Results
SplitsBrowser
C • 11 3
Orienteering warm up/down 12:29 [2] *** 2.07 km (6:02 / km) +10m 5:53 / km
ahr:134 max:150 9c shoes: Mizuno Wave Rider 16
Collecting the controls at the top of the map with Hellsac. Legs were very tired at the end of this warm-down. Bit of a stop-start as most of the controls had padlocks.
Saturday Mar 15, 2014 #
12 PM
Orienteering race 31:55 [5] **** 4.44 km (7:11 / km) +114m 6:22 / km
ahr:175 max:185 15c shoes: VJ Falcons 13
Binevenagh
Middle Distance
Plan was to run hard, good practice, and I knew the course would be good along with the terrain. I certainly wasn't disappointed, great fun, thanks Allan, start of an excellent weekend.
3-4 I lost some time, went direct as I was puffing after the climb to 3, wanted to avoid the climb and test myself. The green to start was tough, and then the open wasn't as runnable as i'd hoped.
To 8 I was off slightly direction wise but used the wall to lead me in.
Followed the wall to 9 but stopped short getting a bit confused.
Also hesitated just before 10. Didn't understand things too well up the hill to 13, didn't realise I was between the veg changes.
Physical to 14.
Pleased with the result.
Results
SplitsBrowser
Routegadget
Middle Distance
Plan was to run hard, good practice, and I knew the course would be good along with the terrain. I certainly wasn't disappointed, great fun, thanks Allan, start of an excellent weekend.
3-4 I lost some time, went direct as I was puffing after the climb to 3, wanted to avoid the climb and test myself. The green to start was tough, and then the open wasn't as runnable as i'd hoped.
To 8 I was off slightly direction wise but used the wall to lead me in.
Followed the wall to 9 but stopped short getting a bit confused.
Also hesitated just before 10. Didn't understand things too well up the hill to 13, didn't realise I was between the veg changes.
Physical to 14.
Pleased with the result.
Results
SplitsBrowser
Routegadget
Trails warm up/down 13:29 [2] 1.67 km (8:04 / km) +50m 7:01 / km
ahr:130 max:154 slept:8.0 shoes: VJ Falcons 13
Warming up before the middle distance. Ran a zig-zag pattern up the hill next to the forest plus a bit more running on the track. Nice conditions for racing.
1 PM
Trails warm up/down 3:08 [2] 0.4 km (7:50 / km)
ahr:128 max:138 shoes: VJ Falcons 13
Jog from finish back to the car.
Trails warm up/down 1:37 [2] 0.14 km (11:33 / km)
ahr:122 max:126 shoes: VJ Falcons 13
A bit more jogging, not much!
Friday Mar 14, 2014 #
Note
slept:7.0 (rest day)
Long day travelling. 2.5 hours driving to newbridge and then another 4 hours as a passenger to Derry.
Bring on the racing!
Bring on the racing!
Thursday Mar 13, 2014 #
5 PM
Turbo Trainer 46:02 [2]
ahr:131 max:145 weight:69kg
Avg Cadence = 88rpm
Legs felt a small bit tired early on but felt better as I went along. Was warm on the bike, plenty of sweat. And it was warm enough to start without a 2nd layer.
More Shameless, episode 4 of Series 1.
Plenty of gear packed for the weekend, a big bag. And think i'll need a 2nd food bag!
Legs felt a small bit tired early on but felt better as I went along. Was warm on the bike, plenty of sweat. And it was warm enough to start without a 2nd layer.
More Shameless, episode 4 of Series 1.
Plenty of gear packed for the weekend, a big bag. And think i'll need a 2nd food bag!
Wednesday Mar 12, 2014 #
5 PM
Trails/Road warm up/down 20:33 [2] 3.28 km (6:16 / km) +19m 6:05 / km
ahr:146 max:163 slept:6.5 shoes: Mizuno Wave Rider 16
Ríocht
3 laps of the outside at an easy pace plus 2 of the inside with strides on the straight. Great evening for running.
On my own though:-(
3 laps of the outside at an easy pace plus 2 of the inside with strides on the straight. Great evening for running.
On my own though:-(
Track intervals 16:16 [5] 4.4 km (3:42 / km)
ahr:169 max:185 shoes: Nike Lunaracer+
6 * 600 with 60 seconds recovery
All the 6s!
I went and did the session so that's a positive, and ran alright I feel. Think lungs weren't great, a bit caught. So all in all, not a bad go.
1.51
1.51
1.52
1.53
1.53
1.53
Quick first one and then the rest were slightly slower but consistant. Felt like there was a breeze on the back straight, but can't have been too strong considering the fantastic weather conditions.
The recovery time got a bit less active between reps. First one was jogging, then rest of them got a bit more catch my breath than keeping moving.
Session felt like it passed fast. On the 5th and 6th goes i'd to take a slight detour, run wide, there were 2 women jogging in lane 1. Didn't interrupt things too much.
Solo session done, pleased.
All the 6s!
I went and did the session so that's a positive, and ran alright I feel. Think lungs weren't great, a bit caught. So all in all, not a bad go.
1.51
1.51
1.52
1.53
1.53
1.53
Quick first one and then the rest were slightly slower but consistant. Felt like there was a breeze on the back straight, but can't have been too strong considering the fantastic weather conditions.
The recovery time got a bit less active between reps. First one was jogging, then rest of them got a bit more catch my breath than keeping moving.
Session felt like it passed fast. On the 5th and 6th goes i'd to take a slight detour, run wide, there were 2 women jogging in lane 1. Didn't interrupt things too much.
Solo session done, pleased.
6 PM
Trails/Road warm up/down 12:15 [2] 2.33 km (5:15 / km) +19m 5:03 / km
ahr:149 max:156 shoes: Mizuno Wave Rider 16
3 laps of the outside as a warm down.
Legs did not feel good. Very sore. right knee was bad on the drive home too. Tired too after the session.
At least I don't have to run again until Saturday, race:-)
Legs did not feel good. Very sore. right knee was bad on the drive home too. Tired too after the session.
At least I don't have to run again until Saturday, race:-)
Tuesday Mar 11, 2014 #
11 AM
Note
slept:7.5
Nice lie in this morning since i'd a couple of sites to see on the way to work.
Went to the Kerry Foot Care Clinic this morning too as recommended by my physio. Will be shelling out €165 for new orthotics. Lots of feet issues, but knew they existed. Flat feet, metatarsal issues, and more. 3 weeks until orthotics arrive.
Went to the Kerry Foot Care Clinic this morning too as recommended by my physio. Will be shelling out €165 for new orthotics. Lots of feet issues, but knew they existed. Flat feet, metatarsal issues, and more. 3 weeks until orthotics arrive.
5 PM
Road 39:54 [3] 8.26 km (4:50 / km) +67m 4:39 / km
ahr:144 max:158 shoes: Mizuno Wave Rider 16
Muckross
Easyish run with company, didn't feel under too much pressure. Some knee pain but better than recently, and a bit of pain in the right foot, the better one!
It's evenings like this that make running in Killarney worthwhile. Picturesque. Clear blue skies and fantastic views over the lakes and mountains, really nice.
Good few people out walking this evening, enjoying the weather. Jaunting cars are back so summer must be coming.
Easyish run with company, didn't feel under too much pressure. Some knee pain but better than recently, and a bit of pain in the right foot, the better one!
It's evenings like this that make running in Killarney worthwhile. Picturesque. Clear blue skies and fantastic views over the lakes and mountains, really nice.
Good few people out walking this evening, enjoying the weather. Jaunting cars are back so summer must be coming.
9 PM
Note
No company for training tomorrow. So can I find the motivation for intervals on my own, and if so what sort of session do I do?
Monday Mar 10, 2014 #
11 AM
Note
slept:5.75
Really should have gone to bed earlier last night but wasn't tired, probably too much caffeine intake during the day!
Feeling good this week. Got a few things on like a foot appointment tomorrow. And even more driving to be done, seem to be spending a heap of time in the car at the moment.
Got 2 sessions on the turbo planned. Haven't been on the turbo in a while. All the sessions I did last week were running, so need a break from it to be on the safe side, although last week was training every 2nd day, not ideal but they were the cards I was dealt.
Looking forward to the races this weekend and interested to see how 3 races in the one day will go.
Monday - Turbo Trainer
Tuesday - Running
Wednesday - Running (intervals)
Thursday - Turbo Trainer
Friday - Rest (travelling North)
Saturday - Orienteering (LegenDerry Day 1)
Sunday - Orienteering (LegenDerry Day 2)
Feeling good this week. Got a few things on like a foot appointment tomorrow. And even more driving to be done, seem to be spending a heap of time in the car at the moment.
Got 2 sessions on the turbo planned. Haven't been on the turbo in a while. All the sessions I did last week were running, so need a break from it to be on the safe side, although last week was training every 2nd day, not ideal but they were the cards I was dealt.
Looking forward to the races this weekend and interested to see how 3 races in the one day will go.
Monday - Turbo Trainer
Tuesday - Running
Wednesday - Running (intervals)
Thursday - Turbo Trainer
Friday - Rest (travelling North)
Saturday - Orienteering (LegenDerry Day 1)
Sunday - Orienteering (LegenDerry Day 2)
5 PM
Turbo Trainer 44:25 [2]
ahr:130 max:150
Avg Cadence = 87rpm
Though the average cadence would be higher as the times I checked the garmin it was saying the low 90s. So must have been taking it easier the rest of the time! Still felt alright pedalling, improved on the last time, but wasn't tired.
Watched more Shameless.
Had to stop midway through as the sun had dropped enough to start to blind me on the bike, so altered the curtains.
Though the average cadence would be higher as the times I checked the garmin it was saying the low 90s. So must have been taking it easier the rest of the time! Still felt alright pedalling, improved on the last time, but wasn't tired.
Watched more Shameless.
Had to stop midway through as the sun had dropped enough to start to blind me on the bike, so altered the curtains.