Training Log Archive: Dooby

Currow Leisure Tour 2015

Bit of soreness behind my right knee last night which i rolled and couldn't find a stretch for. Not much better this morning but off for a day on the bike, plan being to go home if it started to hurt, but that wasn't necessary. Can't really find where the issue is though so considering a couple of extra pre selection race rest days.

Was at the start for 930 but organiser said there was a fast group going 10 minutes later. So hung on for the fast group. This group started fast and caught the slow group before Castleisland, so the wait was proved pointless. The pace was controlled all the way to Tralee, with it being around 24kph. Felt like we were crawling and HR was very low.

But as soon as we turned onto the dual carriageway the pace rocketed, we went from 0-60 in a pretty quick time. So this was interesting. Pace was still high at the bottom of the Castlemaine Hill. Legs didn't feel fantastic at this stage, a small bit tired. So kept going on the basis that they'd feel better soon. Had to bridge a few gaps on the way over and ended up in a group of around 5 with 1 up the road. I went to the front with around 1km to go and kept with the 2 lads who went with me. Was sprinting for the summit but then eased up as didn't see the point of wasting energy at this stage.

Took the descent into Castlemaine handy enough, didn't push it, slowed to talk to Caroline for a while, and then took off after a group of around 5, but didn't really catch them or want to. So rolled into the food stop in Castlemaine feeling fine.

Strawberries on offer at the food stop, Sliabh Luachra ones, tasted very good. Also some GF fruit bars on offer, cool.

We started cycling again and pace to Milltown was quick enough but really took off up the hill out of Milltown. Was at the back of the group which was large enough. The pace increased and decreased sporadically from here on for a good bit. It was quite annoying to have to put in efforts every now and again to stick with the group.

Was at the back through Killorglin with Derry and Jason. At around Ballymalis Derry said to go as it looked like there might be a split in the group so put the power on. Ended up at the front for a turn, longish one too. So stayed towards the front from here on. Pace was quick enough from Beaufort Bridge on, but no change from earlier.

Left turn at the Golden Nugget and on up the Aghadoe Hill. Did think what sort of time i'd set up here today in a group setting as opposed to previous efforts before trying for Strava KOM. 3rd best PR so quicker on my own. Didn't really push it early on, was too far back, but once i'd got towards the front then I was moving, but HR still had some leeway, could have gone higher if bothered. 3rd up on Aghadoe.

After Aghadoe we were down to a group of 6 for most of the rest of the spin which was 30km of the total. There was a push up to Ballyhar so I closed it down for 3 of us. Started to do some work too, and reckon from Ballyfinnane towards Currans I was there for a turn of at least 2km, a few of the lads contributed very little. Currans was where the last move of the day occurred. George went off the front and got a gap. Ed went to bridge and brought me and the young Currow lad with him. So we'd dropped the 2 Manor West lads. George then went once we'd caught up, i'd thought about it but George beat me to the punch. Ed was gone but the Currow lad wasn't. So ended up with the 3 of us until they stopped us at the junction for Currow on the N23.

Happy with how I survived 100k today, main reason for today was training for Sliabh Luachra in 2 weeks, that's 110 so 100 today should get me a good way around there but it'll be a hillier spin I reckon.

Iced the leg afterwards. Body was tired for the afternoon but improved later on for a walk around town.

Lough Guitane Road and some in the National Park

Plans this morning so out early. Think I suffered for the lack of breakfast coming up the hill to finish, but other than that I was feeling fine. Legs not too bad either for the run, not sore. Think the legs were a bit tired along the path by the lake too.

Thought of Park Run last night as an option for this morning but not registered so wasn't possible, and think a normal run would've been better this weekend. Although this run didn't have much of a point, kind of running for the sake of it, apart from not having eaten beforehand. Did have usual ration of chocolate before so wasn't a completely empty stomach.

C • *parkrun 2

Had company this evening, and think he was still in one piece afterwards. Since the chap was from Kildare I felt a hill wouldn't be kind so kept it flat.

Legs not feeling too bad after the race last night but some soreness towards the end, sore more than tired. Pace of the run was comfortable.

Going to be an early start tomorrow for a run, pre breakfast by the looks of things as need to be in Killarney for around 1030. Better come up with a route.

Think I went overboard with the garlic in my dinner, if you were in my company you'd know!!!

Out from Manor to the start at the Iron Bridge. Legs needed the warm up, felt much better once they'd done some pedalling. Cloudy evening but dry.

County League Race 3

As mentioned earlier in the week this was a race I was looking forward to. I also noticed today when looking at the uploaded gpx race route online that the organisers had sneakily added in an extra 3k to bring the race distance over 40k. In order to do the route as posted online we'd have had to turn around a couple of k up a dual carriageway, go back against traffic before turning around again. So knew starting off that the race was shorter than advertised.

I played a more sensible game this evening, didn't put too much effort in to my headstart. There was 4 of us off early but I was the first to be caught by the A4s which was fine by me. I was sufficiently warmed up when they caught up to tuck right in. I must say that this group of A4s were rubbish. A Sliabh Luachra lad was calling for a bit of organised effort but the group was crap at it. I think the fact that there were some U16s in the group who wouldn't have had the same gears didn't help as they were unable to push on when on the front. I took a couple of turns and anytime I did it felt like there was no one coming through, so just eased up to force someone else to do so. Not ideal when you know the A2/A3 group is hunting you down.

After turning off the Castleisland/Farranfore Road onto the single carriageway section of the bypass myself and Ken were on the front and took a couple of turns each, no one else interested. I felt before the race that the pace would ramp up here but it didn't. Onto the dual carriageway the pace did increase and the group started to string out. I took a couple of turns on the front and also made sure to keep near the front. Approaching the roundabout at the end of the dual carriageway I was on the front and had a gap through the spectators congregating after the roundabout. This was the finish of some of the underage races.

Group was back together after that but I stuck near the front. 2 lads went off the front turning off the main road and got a small gap. I was around 4th back on the last bit of hill. There was myself, a lad in An Post kit, a young iBike rider and Oran from Killarney. Oran to be fair did a serious amount of work up here and set a good pace but the 2 out front weren't coming back. We summitted together and again Oran was driving the pace, before the An Post lad took a turn, I tried to move forward to do a turn but couldn't get the pace. It was downhill here. Oran then gapped us before the bridge so I then came to the front in order to try and chase him down, along with the 2 lads further ahead.

On the straight stretch after the bridge the A2/A3 group arrived on the scene bringing a few more of the A4s that we'd got ahead of on the climb with them, balls. I tried hard here to keep with the fast boys and achieved that aim. Got myself a nice line heading into the Reanagowan junction and made sure to put the power down out of the corner. Noticed a few of the A4s dropping back here including An Post, kinda wanted to beat him.

Kept on pushing and the pace increased before dropping back. With around 1km to go there was another push before it relaxed again. Then say 500m to go so tried to move up and get into position. Reckon with a clearer run to the line i'd have gained at least 1 more place. But pleased with where I finished beating some of the A3s and all the A4s I think. Good race but suited me.

Legs did feel a bit crampy on the climb before the bog but once into the last 5km they were fine. Saved some of my bottle for after the finish too. Definitely not as wrecked finishing tonight as I was after the first race.

This is a good new Strava feature, flyby, perfect for races.

Waited for Derry before starting the descent. Fecking midges were out and about up at Muingnaminane. Then lovely downhill all the way home, nice way to finish off the evening.

Was going to run for 30 minutes but didn't bother in the end, resting the legs before tomorrow. Cycle race isn't important on my agenda but might as well prepare for it properly to give myself some sort of chance, would prefer to have some power in the legs when I need it rather than be tired, increase enjoyment.

Legs feeling grand though. Was considering physio for next week but reckon week after selection races instead.

Did Barraduff-Glenflesk in reverse to the way I normally do it. Bit of a headwind, particularly near Barraduff, crested the last little hill before the village and bang, wind was up.

Barraduff to Glenflesk was fast. Then it was head down from there home.

Lovely evening out. Went with arms uncovered, can't say i've done much of that this year. Enjoyed the sun. Helmet feeling better with this being the 3rd ride, sun glasses worked with it this evening.

Not sure about the different direction, climbing is earlier doing it Barraduff first. Will probably stick to Glenflesk first since that's where my times are. And speaking of times tonight was fast, with max HR being 8bpm lower than max on next fastest time. Avg 1bpm higher.

Really need to cop on when it comes to sleep, mission for the week is lights out early.

Monday - Running (hill intervals)
Tuesday - Cycling
Wednesday - Running (shortish i'd say as it'll be later than usual)
Thursday - Cycling (race in Tralee)
Friday - Running (probably recovery after yesterday)
Saturday - Cycling
Sunday - Running

Weekend is subject to change, there's a cycle in Sneem on Saturday and Currow on Sunday. Tempted by Currow.

Muckross

Hill intervals.

Nice evening to be running in, sun was shining, so pleasant running conditions. Legs feeling ok for the warm up. Plan was to do 10 of the hill between the school house and the abbey. Didn't manage 10, did 11, by accident. Well I lost count after 5 so decided to add an extra 1 to be on the safe side. I really can't count well doing sessions.

1.11 (1.43)
1.08 (1.42)
1.11 (1.45)
1.11 (1.54)
1.11 (1.53)
1.12 (1.52)
1.11 (1.45)
1.09 (1.45)
1.09 (1.48)
1.11 (1.49)
1.09

Times were generally consistent, as were the recoveries. HR graph is also consistent with the peaks of effort near the top and the lows of the recovery.

There was a family of 4 went up the hill during my 2nd rep and they came back down as I was still running, on around 7 or 8 at that stage.

Overall pleased with the session, but again number of sessions in my training for 2015 is very low, something that needs to be addressed.

C • counting 3

Seen the race route for Thursday, definitely excited by it. Nice and flat to Castleisland and from there it finishes up at Reanagowan so a summit finish! Will be tough but only 40km.