Training Log Archive: Dooby

Muckross-Glenflesk-Barraduff-Scartaglin-Currow-Farranfore-Killarney-Muckross

The idea for this spin is as a result of where we went on Thursday, felt it could be extended north to Scartaglin. Lumpy spin but some nice speedy sections too. Reckon the hill back to Anablaha would be tougher than the southern ascent.

Played chicken with a dog descending to the main road before Scartaglin, not fun, very fast descent, but dog decided getting off the road would be a good idea. I was worried for a moment.

Felt happy with the legs throughout. Took food at the right time and didn't run out of steam as I finished strongly. Hydration also worked out nicely, must stock up on more High 5 Zero. Met a few cyclists out and about, none out in the wilds of east kerry, but passed 1 on the hill between Glenflesk and Barrafuff.

Was going to skip Scartaglin and just turn for Currow but after doing a bit of maths in my head regarding how much extra distance it might be, decided to get a bit more climb in by going up to the village and over to Currow via Dromultan. I did consider heading on to Castleisland but glad I didn't now.

This spin should hopefully help the stamina a small bit over the next couple of weeks. Last time cycling until the middle of July, but was a nice day for it in the sun.

Some bumpy roads out there, worst stretch I reckon was leaving Currow village, really rough there, and of course the obvious section before Barraduff.

Put a pint of Kiora Orange in the fridge to chill before I left, that went down really nicely when I got in:-)

Now to relax for the afternoon with sport on the telly...

Ross Island

Had the option of a green or brown course from the event that was on while I was in Italy. Chose the green as it was 1km shorter, happy with my choice.

Know the area so was just pottering around. Some rough bits and some nice bits. Worst area was around 7 where there was a lot of windblow. Long grass to get through around 12 too.

A bit hesitant once or twice but happy with direction today, although direction worked out sometimes by accident. Definitely lost some time getting 9.

Getting 9 was the most interesting part of the day. There was a 10km race on today that took in a loop around Ross Island. Saw some runners when I was out and about. On the way to 9 I'd to cross a road, and as I popped out onto the road there was a runner coming past, none other than the chairperson of CorkO!!! Fiona was taking part in the race. Unexpected.

Warm enough out there today. Robrunner joined me today for the training. Not sure if him wearing shorts was a good idea, especially in the Summer.

Calf improved when warmed up but was a bit tight early on. And wasn't any worse after all.

QuickRoute

Muckross

Exact same run as last Friday but 16 seconds faster today, not that it matters and I started 1 minute earlier. That I find more interesting considering I left work later by a few minutes!

What started out as an alright morning, cloudy, turned into an unreal afternoon so another run in a singlet. Calf felt ok, could feel it but not too much. Also felt my achilles on the left a small bit. So a small bit worried about that.

Loads of people out and about in the National Park enjoying the sun.

Into town for to meet Killarney Cycling Club. Emailed them earlier looking for a membership form.

Humid evening.

Killarney-Mangerton Rd-Glenflesk-Barraduff-Annablaha-Kilcummin-Killarney-Muckross

7 of us in total this evening. Bit of indecision regarding where to go but I just followed. Surprised to end up on Mangerton Road and marked the lads on this stretch, don't want no one beating me up my hill.

The cycle was very much stop/start, waiting for people to catch up. It was a hilly cycle, lots of up and down. Avg speed not great as a result. Right calf still sore today but doing my best to stretch it. Considering running tomorrow but will see how it is tomorrow. Will pack gear anyways, and maybe go for a handy one which is what is planned anyways ahead of an o session Saturday.

Think I got a couple of midge bites out cycling. Should really cycle up around Annablaha more often, not that far away, but going via Kilcummin is a bad idea, road up to there is shite.

Some tiredness in my legs this evening but was able to match the lads when required. Slowed down once or twice to wait for slower cyclists, might as well as i'd only be waiting down the road anyways.

3 laps of the outside.

Bit concerned over my right calf but was going to see how things went and stop if there was an issue.

No worsening of how it felt during warm up. Was warm so that must have helped, very warm.

8 * 400m

71
72
72
73
72
73
72
70

Recovery of around 65-68

Large group this evening, The Purcell Family, John Barrett, and another young lad, David. I lead them all out, and was only passed after 100m of the last rep by Rob jnr who had sat 2 out.

Pleased with this session, more consistent than last week which was intentional. Conditions were ok wind wise but temperature was high. Had to shout twice to clear the track.

Calf behaved, didn't get worse and was ok afterwards too. So satisfied that the session didn't do damage. Last session on the track before WOC, won't go next week.

3 laps of the outside. With Rob.

Legs were ok warming down but definitely tired at the end of the 3rd lap. Load of young kids with their parents in the river with small nets, no idea what they were thinking they'd catch.

Event: CorkO Summer League, James's Fort
 

This is why rhododendron is bad news!!! But getting lost in a bush is a bit silly.

C • Rhodo 3

Can't say i'm too pleased with this session. Legs felt tired starting off but was happy with the pace. Things didn't go so well on the Ladies View Climb, time is slower than I thought considering it was warm, therefore enjoyable to cycle in. I did get distracted by a noise on my bike which was kinda random when it sounded rather than constant, some sort of click. Caught me out on a steep bit as I'd slowed to listen then had to put some effort in to get going again uphill.

Stopped at the top to have a listen/look at the bike but noticed nothing. Didn't hear the noise as much coming down but did every now and again. Passed 4 bikes on the technical descent, slow moving ones.

As I descended I realised that i'd need to up the effort to get the avg above 30. So pushed on from the lake crossing to home. Happy with that effort.

Some evening, very warm out, but at least on the bike there is some bit of wind to cool you down.

Rear tire was flat enough when I pumped it before going out, it didn't cause trouble, but another distraction. Maybe I should be using these distractions as additional training to improve focus.

Muckross (Torc Steps)

Had this KOM in my mind for a week or so but wasn't sure when to do it. Decided today would work well since the plan is to cycle tomorrow rather than run like I did last Tuesday. Wore a singlet since the weather was really good, not too often I wear a singlet training in Ireland!

Used the MTB trail to decend to the bottom, not often I use the smaller paths when training. Legs feeling ok, left ankle still sore when cold, no idea what's up with it, but no issue once it warms up. Felt ok in the heat. Then crossed the road and onto the road parallel to the main road. Eased up a bit before getting to the bottom of the steps to relax a small bit.

Then hit the climb. Target of the run.
Boy does it hurt getting up this steps, started hard and tried to maintain that intensity. Was forced to walk a couple of times, just needed a breather. Passed 2 lads on the way up walking. Kept on looking up to see if the end of the steps which is the first part of the climb was coming up. Eventually got there, HR nice and high. Then there is the flatter part before the final kick. Tried to run this hard but didn't feel fast as the body was in recovery mode after the steps. Did better on this last set of steps which are straight up as opposed to switch backs like the new ones. So you could see the top of them but lots of steps to climb first. Definitely was feeling the climb now, quads funnily enough the most. Summited and was wrecked.

Knew i'd done better than my 1st attempt in February, didn't fall at the start which was a bonus. Mostly downhill then back to the top of the waterfall. And from there home the usual route. Body felt tired on the way home. Wasn't too pleased with that, and the hill up the road wasn't easy. Maintained a nice pace though.

Mission accomplished, got the KOM by around 25 seconds, happy with the effort. Would be a good uphill time trial for the future!!!

Calves a small bit tight and knees a small bit sore but overall nothing to worry about. Physio next Tuesday too.

Plan for what the forecast says will be a good week weatherwise. Doesn't matter though what the weather is, training has to be done!

Monday - Running
Tuesdaty - Cycling
Wednesday - Running (intervals)
Thursday - Cycling
Friday - Running
Saturday - Orienteering/Running

There's a 1 mile race tomorrow at An Ríocht but not going to do something mad like that this week.