Training Log Archive: Dooby

A few laps of the track first. Decided to add a new activity type to AP after how many years, think this session is better classified as grass as opposed to what I previously would have classified it as, grass.

Willie, Sean and Donal for the session today. Sun shining brightly.

Didn't realise until I downloaded how far I ran today, a lot further than I expected. Around a figure 8 circuit on the grass inside the track.

1-2-3-4-5-4-3-2-1 with half time recovery, so less on the way up but more on the way down.

1 - 334m, 3.03km/h
2 - 673m, 2.58
3 - 941m, 3.11
4 - 1.22km, 3.16
5 - 1.49km, 3.22
4 - 1.21km, 3.19
3 - 905m, 3.19
2 - 618m, 3.15
1 - 357m, 2.52

Clearly slowed on the way down apart from the last one.

In the middle few ones I could feel my breakfast a small bit, handy to know I can sort of get away with only eating around 2 hours before, but how can you get up early on a Sunday morning for breakfast when it's only training.

The turns were much harder at speed than warming up! But with slower pace for the longer intervals it worked out ok, did result in some slowing/acceleration through them though.

For the 5 minute interval and on the way down as far as 2 I swapped on alternate minutes with Donal, he took 3 of the 5 and I took 2 of the 1.

Was ahead on all of them but had the lads breathing down my necks a lot, Sean showed strongly on the 2nd 2 minute interval. Also legs started to tire from around the 3 down. Dropped pace back a small bit for the 3 upwards.

Donal had me under pressure during his leads too but I stuck in there.

Sore knee too, felt it warming up but not when moving. Think it's as a result of footwear on Friday. Also sore afterwards so will do some icing.

Fantastically tough session :-)

Legs tired but moving still for this nicely slow paced warm-down. Needed water before doing this though, was very thirsty afterwards. Think I was probably dehydrated after the popcorn I made last night for a film! Suitably-rehydrated now.

Killarney CC Saturday Spin

Was thinking Kilgarvan but decided some company would be better. Spin wasn't as lively as I was hoping for but grand nonetheless. Rolling start up to Fieries and towards Farranfore. Then some respite before the hill over to Kilcummin.

Before Fieries we did some cowboy work, usually reserved to gentlemen on horses but we were on bikes. Farmer chasing a stray cow so Brendan turned the cow around on the bike.

It turned into a 'shit' cycle before Kilsarkan though as there was a section of road covered in it, so got destroyed as did the bike.

Then into the climb there was only 4 of us. Then it became 3 and after that I went to the front and stayed there until the top. Put some power on and dropped the other 2 lads.

Waited around at the top for a bit and got cold doing so.

Then back across through Mastergeeha, Tiernaboul and around to Lidl where we started.

After that I was on my own and decided to attempt a couple of KOMs on the way, was thinking of only the Gortagullane wall but then changed my mind to do Mangerton, pedal through, and come back at the wall. I improved my wall time to take the KOM on my own rather than share it. Wasn't expecting to as slipped a bit on some gravel on the way up and also think i should have dropped down a gear half way up. As for Mangerton Conor still has that so need to try that again. Got 7 seconds to find. Might experiment with downloading his GPS and racing that as a course.

Listowel races with the work crew. Good afternoon with 1 winner, better that my usual racing luck. Had a few close calls too so could've been luckier.

Last drink was outside Christys in the square. Some chap came up to us and asked for a swig of our drinks. He was lucky to get away from the group with a polite "get lost".

Muckross

Nice gallop around the national park. Humid evening, much brighter in Tralee than Killarney, sun out leaving work, but very overcast in Killarney. Nice for running though in September.

Plenty of tourists around.

Had a think about training this weekend, what sort of cycling to do on Saturday, weather is supposed to be a bit showery until Saturday so hopfeully its nice enough for a spin. Will do Kilgarvan loop if ok.

Legs tired and a small bit sore in places, but definitely better than they were at the beginning of August, sore from exercise rather than pain.

3 laps of the outside with Rob Snr and Andrew. Legs feeling grand. Humid evening.

Satellites were unco-operative at the start.

8 * 400m
With Rob Snr, Andrew and Michael.

Pretty much did this session on my own with the lads trailing behind. To be fair Rob is coming back from injury and the other lads are young. Andrew not 100% due to a recent tooth extraction too.

So decided to aim for around 72-74 which I managed to achieve. Most around the 74 with a few faster ones thrown in. Recovery was longer than i'd have liked so session not ideal as a result, basically took a while to regroup over the 200m between intervals.

1 - 71 (84)
2 - 74 (89)
3 - 74 (82)
4 - 73 (81)
5 - 73 (82)
6 - 73 (82)
7 - 74 (77)
8 - 71 (81)

Did get passed by Michael on the last one but I was looking to keep things the same, not push. No need to put the extra pressure on to tired muscles, could end badly.

New warm-down, grass inside the track. So a few laps of that with Rob Snr. Legs definitely tired and a bit sore. But still moving. Funny that distance is same as warm-up, co-incidence, although I did start running before the garmin started when warming up.

Might as well do my bit of logging for the day while listening to the IOA teleconference.

Day off as planned.
Some tiredness but back training tomorrow.

Woke up overnight with a sore throat, but more from swallowing something badly at dinner time as opposed to illness. So better today.

Some tired muscles in my legs this morning, so what to do to them this week...

After the weekend I've definitely made a decision regarding my 3rd and last cycle challenge of the Autumn, out Dingle direction on the 27th, weather dependent of course. I would like to do the 150km but i've a party to attend in Cork that night so 5-6 hours on a bike then driving to Cork would destroy me, so will drop down to do the 100km.

Will build the week around the 2 running sessions. I've got 2 rest days down at this stage, 1 for socialising reasons and the other because i'm tired. Can't be helped.

Monday - Cycling (recovery of sorts)
Tuesday - Rest
Wednesday - Running (intervals)
Thursday - Cycling
Friday - Rest (Listowel Races for the afternoon/evening)
Saturday - Cycling (long)
Sunday - Running (Ríocht Training)

Recovery spin of sorts. Time slower than last Thursday which i'm sort of surprised with but not unhappy with, going fast not on the agenda. Legs are tired and will rest them completely tomorrow.

Nice weather still holding so good to get out and about.

Got the HR up once or twice, first time to get ahead of a bus in traffic, and 2nd time was in Fossa when a scooter passed my doing around 40kph. I was moving nicely at the time so decided to see if I could keep up, was gaining but then he went into the Europe. Should've begun the chase sooner rather than give him a headstart.

Felt ok on the climb up from Beaufort Brdige but dropped a gear just to keep the HR down.

Mission accomplished this evening.