Training Log Archive: DoobyIn the 7 days ending Sep 14, 2014:
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Sunday Sep 14, 2014 #
11 AM
Trails warm up/down 10:00 [2] 1.76 km (5:41 / km) +15m 5:27 / km
ahr:134 max:178 slept:8.5 shoes: Mizuno Wave Rider 17-Green
1st session of the An Ríocht Training group. Warm-up with the lads, mixed group. 2 only did the warm-up.
Wasn't sure about whether taking part was a good idea but felt ok on the warm-up and once at the track the thought of not running didn't enter my head, sure i'd my running shoes on anyways.
Wasn't sure about whether taking part was a good idea but felt ok on the warm-up and once at the track the thought of not running didn't enter my head, sure i'd my running shoes on anyways.
Trails intervals 25:42 [4] 6.27 km (4:06 / km) +55m 3:56 / km
ahr:163 max:183 shoes: Mizuno Wave Rider 17-Green
A pyramid was suggested as the session, on grass which was nice, although grass is very hard at the moment. Loop has some climb in it too. I've estimated it to be 5m but garmin isn't playing ball with how much there actually is. Counted 11 bumps on my elevation graph, so 11*5=55m.
4 of us doing the session. Did the first couple with Donal and then cut some corners to stay with him on the 3min interval, but after that I was on my own for some reason at whatever pace I was running at. In the later ones Sean was getting closer so that kept me honest. Good to do a session with company. Felt warm too which was nice. Everyone not in the best of shape tired wise so it was level that way.
First plan was to do 1-2-3-4-5-4-3-2-1 but then it was realised that 5 and 4 was probably too long due to the lack of energy in the group.
1 minute recovery between each one, Willie did a good job calling the starting and stopping.
1 - 284m
2 - 577m
3 - 855m
2 - 578m
1 - 291m
2 - 612m
3 - 838m
2 - 588m
1 - 292m
Based on the distances covered for each one, not that the accuracy is probably there, the only negative is the 2nd 3min interval, but I suppose tiredness was a factor.
Onwards and upwards...
4 of us doing the session. Did the first couple with Donal and then cut some corners to stay with him on the 3min interval, but after that I was on my own for some reason at whatever pace I was running at. In the later ones Sean was getting closer so that kept me honest. Good to do a session with company. Felt warm too which was nice. Everyone not in the best of shape tired wise so it was level that way.
First plan was to do 1-2-3-4-5-4-3-2-1 but then it was realised that 5 and 4 was probably too long due to the lack of energy in the group.
1 minute recovery between each one, Willie did a good job calling the starting and stopping.
1 - 284m
2 - 577m
3 - 855m
2 - 578m
1 - 291m
2 - 612m
3 - 838m
2 - 588m
1 - 292m
Based on the distances covered for each one, not that the accuracy is probably there, the only negative is the 2nd 3min interval, but I suppose tiredness was a factor.
Onwards and upwards...
Trails warm up/down 7:02 [2] 1.16 km (6:04 / km) +5m 5:56 / km
ahr:140 max:150 shoes: Mizuno Wave Rider 17-Green
Tired but feeling ok. Sean and Donal were going to do some more miles after but not something I was interested in, enough is enough.
Saturday Sep 13, 2014 #
9 AM
Cycling long 6:10:38 [3] 161.22 km (2:18 / km) +2245m 2:09 / km
ahr:134 max:172 slept:6.0 shoes: Spiuk ZS11
An Post Rebel Tour
Bit of mist on top of the Caha Pass this morning as I crossed into Cork, but wasn't worried. Decided to leave jacket in the car but did start with arm warmers and 1 too many base layers, which i'd to take off and put in my pocket at the food stop. What a day, unreal weather, got a tan/sun burn. Was some wind going which I didn't like.
Played it safe from the start, as per the plan. Took it easy on the climb up the Caha Pass. Tucked in behind a few lads and didn't get distracted by people coming by. Mist had cleared at the top. Descent to Kenmare was tricky at the start as there was a headwind/crosswind which made it a small bit hairy. Got with some sort of a group after a while around Bonane so tucked in behind them. Feeling grand.
Turned in Kenmare for Lauragh. Ended up on my own for a small bit but was soon back with the same group. Stuck in with them until the climb after Tuosist. Had a short chat with a lad on the way up this 'uncategorised' climb which isn't easy, but again, taking my time. Pushed the descent and was wary of the bends lower down. Turned off then at Lauragh for 1st time up the Healy Pass, this spin goes up it twice!
Dropped down to the small ring after a while, make life easier and to stop myself going faster than I could have. Didn't really mind the climb but the wind coming from different directions was awkward. Got to the top and filled up water bottle. Then onto the classic descent on the north side of the Healy Pass, a descent to be experienced.
Food stop then in Adrigole, got confused as in my mind i'd expected it in Allihies. Glad it was here though. I think the sign for the food stop was incredibly misleading, should have read "Food Stop for everyone except Coeliacs". Not impressed with the lack of anything gluten free, there was fruit but nothing else. Will be writing the organisers a sternly worded email next week. Met Mark Kirk just before getting back on the bike but didn't see him again.
Legs were tired leaving Adrigole and there was less cyclists on the road. found a couple of lads and used them. The road from here on got very tough. Climbs before Castletownbere and then after it. They'd advertised a shortcut in Castletownbere for those getting there after 1.30, but 2 lads I was behind decided they wanted to take it anyway, losers.
Then after Castletownbere I could see a road cresting a hill in the distance, please tell me we're not going up there but the road did, feck it. Again dropped down the gears. More climb before Allihies. Met Colm Kingston just before Allihies so had a chat with him for a few km. He let me go on then into Allihies up the hill where I refilled a water bottle. There was a mountain beyond Allihies which I was wondering how we were going to get over. We went around it, sort of. Some serious ups and downs for the next section, they hurt an awful lot.
Took a comfort break before Eyeries. Badly needed but there was another so called food stop in Eyeries. It was really nice sitting on the grass on the GAA pitch. Could have stayed there for the afternoon rather than cycle 45km more back.
Legs are starting to tire by a lot now. But was happy with the pace from here until Lauragh. 2 lads came by with a 3rd tagging on who dropped off them in front of me. Chap on a mountain bike with wheels that were as wide as car wheels!!!
Dropped onto the small ring for Healy Pass round 2. Kept the HR around the 150 mark and just span away, and the cyclists kept on popping up in front of me which I went around. Think I was maybe 1 minute slower the 2nd time. Then onto the descent but not able to push. Skipped stopping in Adrigole for water. And then turned onto the road back to Glengarriffe.
Ended up cycling behind 3 lads. That was going fine and was able for the pace. Then the climb between Adrigole and Glengarriffe started. It is one bitch of a climb. Gradient is low but it just goes on and on and on and on. 2 of the lads went off and then there was me and 2 more. Eventually I cracked with at least 2km to go. From here back it wasn't nice. Legs were completely empty.
At least with the climbing there was the knowledge that there had to be some downhill in the offing. Was just watching the km on the garmin clock up. Will it ever end?
Eventually hit the caravan park, stayed there back in late 80s for some orienteering event that I did the string course a heap of times! That's all I remember about it.
Nice crowd in the village cheering people through. Back to the starting point and was glad to get off the bike. Felt ok once i'd finished, sort of, no cramps yet!
It's been 20 years at least since I was down this far west. Can't leave it that long again, what an area.
Bit of mist on top of the Caha Pass this morning as I crossed into Cork, but wasn't worried. Decided to leave jacket in the car but did start with arm warmers and 1 too many base layers, which i'd to take off and put in my pocket at the food stop. What a day, unreal weather, got a tan/sun burn. Was some wind going which I didn't like.
Played it safe from the start, as per the plan. Took it easy on the climb up the Caha Pass. Tucked in behind a few lads and didn't get distracted by people coming by. Mist had cleared at the top. Descent to Kenmare was tricky at the start as there was a headwind/crosswind which made it a small bit hairy. Got with some sort of a group after a while around Bonane so tucked in behind them. Feeling grand.
Turned in Kenmare for Lauragh. Ended up on my own for a small bit but was soon back with the same group. Stuck in with them until the climb after Tuosist. Had a short chat with a lad on the way up this 'uncategorised' climb which isn't easy, but again, taking my time. Pushed the descent and was wary of the bends lower down. Turned off then at Lauragh for 1st time up the Healy Pass, this spin goes up it twice!
Dropped down to the small ring after a while, make life easier and to stop myself going faster than I could have. Didn't really mind the climb but the wind coming from different directions was awkward. Got to the top and filled up water bottle. Then onto the classic descent on the north side of the Healy Pass, a descent to be experienced.
Food stop then in Adrigole, got confused as in my mind i'd expected it in Allihies. Glad it was here though. I think the sign for the food stop was incredibly misleading, should have read "Food Stop for everyone except Coeliacs". Not impressed with the lack of anything gluten free, there was fruit but nothing else. Will be writing the organisers a sternly worded email next week. Met Mark Kirk just before getting back on the bike but didn't see him again.
Legs were tired leaving Adrigole and there was less cyclists on the road. found a couple of lads and used them. The road from here on got very tough. Climbs before Castletownbere and then after it. They'd advertised a shortcut in Castletownbere for those getting there after 1.30, but 2 lads I was behind decided they wanted to take it anyway, losers.
Then after Castletownbere I could see a road cresting a hill in the distance, please tell me we're not going up there but the road did, feck it. Again dropped down the gears. More climb before Allihies. Met Colm Kingston just before Allihies so had a chat with him for a few km. He let me go on then into Allihies up the hill where I refilled a water bottle. There was a mountain beyond Allihies which I was wondering how we were going to get over. We went around it, sort of. Some serious ups and downs for the next section, they hurt an awful lot.
Took a comfort break before Eyeries. Badly needed but there was another so called food stop in Eyeries. It was really nice sitting on the grass on the GAA pitch. Could have stayed there for the afternoon rather than cycle 45km more back.
Legs are starting to tire by a lot now. But was happy with the pace from here until Lauragh. 2 lads came by with a 3rd tagging on who dropped off them in front of me. Chap on a mountain bike with wheels that were as wide as car wheels!!!
Dropped onto the small ring for Healy Pass round 2. Kept the HR around the 150 mark and just span away, and the cyclists kept on popping up in front of me which I went around. Think I was maybe 1 minute slower the 2nd time. Then onto the descent but not able to push. Skipped stopping in Adrigole for water. And then turned onto the road back to Glengarriffe.
Ended up cycling behind 3 lads. That was going fine and was able for the pace. Then the climb between Adrigole and Glengarriffe started. It is one bitch of a climb. Gradient is low but it just goes on and on and on and on. 2 of the lads went off and then there was me and 2 more. Eventually I cracked with at least 2km to go. From here back it wasn't nice. Legs were completely empty.
At least with the climbing there was the knowledge that there had to be some downhill in the offing. Was just watching the km on the garmin clock up. Will it ever end?
Eventually hit the caravan park, stayed there back in late 80s for some orienteering event that I did the string course a heap of times! That's all I remember about it.
Nice crowd in the village cheering people through. Back to the starting point and was glad to get off the bike. Felt ok once i'd finished, sort of, no cramps yet!
It's been 20 years at least since I was down this far west. Can't leave it that long again, what an area.
10 PM
Note
1 small cramp as I was getting up for more water.
Food since cycle:
1 sandwich
1 magnum almond ice cream
Almost 1 bag of tortilla chips
1 Marcos pizza
Decent helping of chips
300g strawberries
Quarter of a Madeira delight cake/tart
2 biscuits
...
Still time for more before bed.
Food since cycle:
1 sandwich
1 magnum almond ice cream
Almost 1 bag of tortilla chips
1 Marcos pizza
Decent helping of chips
300g strawberries
Quarter of a Madeira delight cake/tart
2 biscuits
...
Still time for more before bed.
Friday Sep 12, 2014 #
5 PM
Cycling 55:32 [3] 28.09 km (1:59 / km) +206m 1:54 / km
ahr:147 max:173 slept:6.0 weight:69.5kg shoes: Spiuk ZS11
Killarney-Woodlawn-Bypass-Aghadoe-Muckross
Was debating where to go this evening, wanted some sort of a climb and didn't fancy Ladies View due to the length. So Aghadoe it was, don't think i've done it before from this side.
Need to find 27 seconds to beat Conor's time up as far as the hotel from the N22.
Felt a bit better this evening on the bike, HR included. Did feel a bit tired on the way home after work but less so after training, fresh air did me some good.
Was a bit concerned on Beech Road coming back in, skipped around a few cars that were in a tailback from the junction, one of which had Garda written on it. Didn't come after me though, not that they'd have been fast enough to catch me. One of the cars in that tailback only passed me at the Lough Guitane Road!
Reckon i'll do a Froome tomorrow and just focus on my Edge, set an avg speed and try to maintain it, not sure how that'll be possible though with the big climbs, especially since the start is straight up the Caha Pass from Glengarriffe. Decided 160 is the way to go!
Was debating where to go this evening, wanted some sort of a climb and didn't fancy Ladies View due to the length. So Aghadoe it was, don't think i've done it before from this side.
Need to find 27 seconds to beat Conor's time up as far as the hotel from the N22.
Felt a bit better this evening on the bike, HR included. Did feel a bit tired on the way home after work but less so after training, fresh air did me some good.
Was a bit concerned on Beech Road coming back in, skipped around a few cars that were in a tailback from the junction, one of which had Garda written on it. Didn't come after me though, not that they'd have been fast enough to catch me. One of the cars in that tailback only passed me at the Lough Guitane Road!
Reckon i'll do a Froome tomorrow and just focus on my Edge, set an avg speed and try to maintain it, not sure how that'll be possible though with the big climbs, especially since the start is straight up the Caha Pass from Glengarriffe. Decided 160 is the way to go!
Thursday Sep 11, 2014 #
6 PM
Cycling 1:06:00 [3] 34.47 km (1:55 / km) +175m 1:52 / km
ahr:157 max:173 slept:7.5 shoes: Spiuk ZS11
So got out to do some training in this nice Indian Summer.
After nearly being taken out by a bus on the drive home it didn't take long for a car to do likewise while cycling. I'll just maintain my line along the side of the road while the car decides to veer in on top of me, smart driving around Woodlawn.
There was a tailwind on the way out which I realised for certain after turning back for Killarney at Beaufort Bridge. Didn't like the trip home as a result.
HR a bit higher than what i'd usual do for something like this but i've seen similar types of higher HR when returning to training after a sick break. Not too worried about it.
What I am worried about is Saturday morning, whether to start at 9am on the 160km with 3116ft climb (that's what the site says, distance in km and climb in feet!), or at 10am on the 85km with half the 160km climb. Hmmm.
Tough decision. Either go all out on the 85km or slow things down to survive the 160km.
Really unsure at this stage???
My heart is saying 160 and my head is saying 85. Not sure which is more sensible.
After nearly being taken out by a bus on the drive home it didn't take long for a car to do likewise while cycling. I'll just maintain my line along the side of the road while the car decides to veer in on top of me, smart driving around Woodlawn.
There was a tailwind on the way out which I realised for certain after turning back for Killarney at Beaufort Bridge. Didn't like the trip home as a result.
HR a bit higher than what i'd usual do for something like this but i've seen similar types of higher HR when returning to training after a sick break. Not too worried about it.
What I am worried about is Saturday morning, whether to start at 9am on the 160km with 3116ft climb (that's what the site says, distance in km and climb in feet!), or at 10am on the 85km with half the 160km climb. Hmmm.
Tough decision. Either go all out on the 85km or slow things down to survive the 160km.
Really unsure at this stage???
My heart is saying 160 and my head is saying 85. Not sure which is more sensible.
Wednesday Sep 10, 2014 #
11 AM
Note
slept:7.5 (sick)
I think this will be the last day to tick the sick box. Definitely on the mend, if i'd had a race today i'd have done it but won't train, will give myself until tomorrow to chance that. At least the weather is pretty decent so that'll help when I do something, probably cycling.
Think i'll go to Beaufort tomorrow and then do Ladies View on Friday just to get some climbing in ahead of Saturday, not that the climbs will mean anything since i'll just cruise up them.
Also got a text about Ríocht training, session on Sunday morning, not sure what sort of shape i'll be in but will attend the discussion element anyways.
Think i'll go to Beaufort tomorrow and then do Ladies View on Friday just to get some climbing in ahead of Saturday, not that the climbs will mean anything since i'll just cruise up them.
Also got a text about Ríocht training, session on Sunday morning, not sure what sort of shape i'll be in but will attend the discussion element anyways.
Tuesday Sep 9, 2014 #
10 AM
Note
slept:7.5 (sick)
Much better sleep last night, still need more sleep to recover from Madrid though.
Chest is on the mend too but not sure i'll chance doing any training tomorrow. So Thursday is my expected return to training. Starting to wonder if doing the middle option might be more sensible on Saturday, only 85km though, hmmm.
Nice few slaps thrown in La Vuelta yesterday, and what did the 2 lads get for successfully throwing a few digs while cycling uphill, disqualification. No reward for entertainment!
Chest is on the mend too but not sure i'll chance doing any training tomorrow. So Thursday is my expected return to training. Starting to wonder if doing the middle option might be more sensible on Saturday, only 85km though, hmmm.
Nice few slaps thrown in La Vuelta yesterday, and what did the 2 lads get for successfully throwing a few digs while cycling uphill, disqualification. No reward for entertainment!
Monday Sep 8, 2014 #
10 AM
Note
slept:5.0 (sick)
Bad night's sleep, woke up around 4.30 and maybe only got an hour after that. Chest is improving slowly.
So not got much of a plan for the week, will see how recovery goes. Hopefully by Wednesday/Thursday i'll be able to do something.
Monday -
Tuesday -
Wednesday -
Thursday -
Friday -
Saturday - Cycling (Rebel Tour)
Sunday - Rest
So not got much of a plan for the week, will see how recovery goes. Hopefully by Wednesday/Thursday i'll be able to do something.
Monday -
Tuesday -
Wednesday -
Thursday -
Friday -
Saturday - Cycling (Rebel Tour)
Sunday - Rest