Training Log Archive: Dooby

Day off as planned. Stayed up late watching the England match and Jukola so probably didn't get the most benefit from today. Did feck all though, got some fresh air with a visit to Ross Castle but after that it was tv for the afternoon. At least Cork beat Clare in the hurling, happy. Legs not feeling any affects from yesterday so hoping to kick off the week's training tomorrow with a tough one.

Drove in with the bike as made sense for plans afterwards. Found a HR strap on the back seat, not mine, so reckon it belongs to Robrunner who must have left it there after training last Saturday.

Kerry Emergency Services Cycle 2014

Morning started off overcast, debated wearing my jacket at the start, som very light rain falling and again after we started, so was thinking jacket again by the Oaks Hotel. Decided against putting it on and good decision. Wore my Team Novo Nordisk kit today, nice.

Did a bit of chasing by Muckross House, 2 lads were on their own behind the 2 leading ambulances with a garda car in front of the ambulances. So put a dig in to catch them. Thought these lads would provide some opposition going up to Molls Gap, I was up for a fight this morning. Traffic and other bikes that started early slowed the ambulances so a large group formed. There was a stoppage by the upper lake, tight squeeze between the ambulance in front of the group and a tourist car which possibly might have scraped the wall!

After that we started climbing on the Ladies View climb, and everyone disappeared after I put a small bit of effort in. Oh well, it was going to be a solo effort. Got a gap of maybe 50m which closed up when the ambulance slowed me down on a bend but I extended it again by Galweys Bridge. The ambulances slowed again at the Ladies View shop where I cut inside them and passed them out, leaving the Garda car in front. Passed out a few early starters and kept on riding. Wasn't at 100% effort though since no one else around, did enough to maintain the gap.

Thought the gap to me would have closed along by the lake but it didn't. So kept on riding at the intensity I was at. First to the top of Molls Gap by maybe 20 seconds, so pleased with that. Waited a moment for the Garda car to start off again and followed it down to Kenmare where surprisinly no one passed me out going down!

Water stop there for maybe 20 minutes before heading off again. The group started before the Garda car. Decent pace from here all the way back to Killarney.Maybe 15 riders in the group. I didn't do much early on, a few Killarney CC riders taking turns at the front. Sliabh Luachra lad in front of me went to the front to do a turn after Kilgarvan so I followed him, and from there home I certainly shared a lot of the work at the front. Some turns were long enough. There were lads in the group who just took the easy ride home, I wasn't impressed.

Weather improved in Kenmare and have a bit of red on the arms to prove it, know where the jersey sleeves ended. Tried a bit of a dig on the slight gradient coming up towards Lissyviggeen School but group stayed together and then had too big a gear for the hill before Supervalu. Caught back up before the fire station though.

Overall very happy with the effort I put in and body had the energy for whatever I asked of it. So encouraging as there was definitely something left in the tank afterwards.

Rest tomorrow:-)

Muckross

Handy run around the National Park, nice easy pace and body felt comfortable doing it.

Shoulders felt tired early on, from cycling last night, but went away after a while. Humid evening, cloudy but no sun. No need for the sunglasses I packed this morning. Picked up a few flies along the way, 2 hotspots in particular where I felt them hitting my face. Also reckon a couple of midges bit me too.

Legs didn't feel sore, right calf a bit tight early on but got better.

Muckross - Killarney

Took it easy heading into town to meet the Killarney club. Lovely evening, fantastic day, but with the breeze I was wondering if short sleeves and no gilet was a good idea. Had arm warmers in the pocket just in case.

Arrived at around 7.25, no sign if anyone, but 5 turned up pretty much at 7.30 on the dot.

Killarney-Glencar Direction-Killorglin-Muckross

Group of 5 plus me out for the evening, so 6 worked well. Nice pace throughout so decent training spin. My HR graph tells the story of when I was on the front. It was tough riding at the front, wind at times, hard to tell the direction. Long drag from Fossa up towards Glencar, then turned right where the road comes up from Killorglin.

Couple of little digs too by 1 or too which I marked, usually belatedly but was able to catch up. So happy with the legs. There was a few little tweaks in them, calves and quads from tiredness. Felt strong enough on the road back from Killorglin. Wouldn't have minded a few extra km/h. Did pick up through Fossa but calmed down from there.

Was on my own from Woodlawn home but didn't ease off. Overall it was a good spin and definitely tired when I got home.

Warm up with Rob Snr, no Jnr since he's got his leaving cert to do. Lovely evening. 3 laps of the outside plus one of the inside where John Barrett joined us. Busy on the track, loads of Gneeveguilla kids.

8 * 400m

With Rob and John Barrett.
Bit of a headwind on the back straight.

72
77
75
74
74
75
72
71
Recovery varied, between 74-81 for 200m, but consistent enough and was happy with that sort of recovery for this session.

Ran the 1st one in front and went through 200 in around 35 so knew it was going to be ahead of the lads target of around 76. Felt it was faster than the planned time so eased back at the start of the 2nd and stuck with John and Rob, and the time reflects that, think he ran it slow anyway, knew time wasn't going to be good after 200 so tried to get it back over the 2nd half.

Felt ok for the session, legs were good. Rob lead off the 3rd one and went through 200 at a nice pace, so I just went off on my own for that. John stopped after the 5 he planned to do, so that left myself and Rob. Rob was behind me but that was fine. He lead the start of the last one until around 175, where I pushed on, and tried to run hard into the wind to finish. Was aiming for a sub 70 for the last one but ended up with 70.5.

The kids did cause one or two problems. They need to learn that the track is like a road, look before you cross or you are going to get knocked down. A couple of close calls and a bit of shouting at times to try and warn them.

Overall felt good running and no ill affects after yesterday's run. 2 more track sessions before WOC all going well.

C • Kids 3

Nice slow warm down with Rob, let John off with Siobhan and Andrew. His warm down pace is too high, and was happy with our pace. Calves felt a bit tight on the last lap, 3 of the outside.

Escaped the rain forecast in the Met Eireann Orange alert. Heavy showers were supposed to happen but Killarney escaped. Did start to rain on the hill up home, so that resulted in an increased effort.

Left ankle was really sore starting off, took a few minutes to warm up, after that it was fine. Knees were a small bit sore, better than they usually are, and calves felt a small bit tight. Overall happy with the way the body was feeling.

HR looking better than it was on the bike last night.

Time was scary though! PB for the route, that wasn't on the agenda. 1.24 faster than my previous best which was set a year ago next Monday. Crazy. Same max HR as last year and avg HR only 1 bpm higher. Good indicator of fitness i hope.

Intervals to look forward to tomorrow, 400s I think on the agenda, not sure how many.

No training plan done for last week since I was in Italy but didn't have much to plan for anyways.

Monday - Cycling
Tuesday - Running (from the house)
Wednesday - Running (intervals)
Thursday - Cycling
Friday - Running (Muckross)
Saturday - Cycling (Emergency Services Cycle)
Sunday - Rest

Happy enough with that plan. Just need to execute it. There's no point in being WOC specific, just a matter of keeping up what I normally do. Maybe add in some orienteering training this week but this week is more what i'm used to.

Bit damp, showers going, so put on a jacket and overshoes. Jacket in hindsignt may not have been necessary but overshoes were. Good idea to do this spin rather than Ladies View, reckon it would've been wet up there but nice and dry out Glenflesk/Barraduff direction.

Had 9.3km on the clock when I realised that i'd forgotten to put my orthotics in my cycling shoes. Not the only bit of forgetfulness this evening, realised in Woodlawn on the way back that i'd planned on having a cereal bar in Barraduff. Got distracted passing 2 lads on bikes on the approach to Barraduff.

Windy heading out the Cork road, tough going. But better once off the main road. HR higher than expected this evening, and lungs under a bit of pressure. Not sure of the cause, think just an off night rather than an issue. It wasn't too high nearing home.

Only bit of rain happened at the bottom of Mangerton Road so happy to have escaped the rain.