Training Log Archive: DoobyIn the 7 days ending Jul 17, 2016:
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Sunday Jul 17, 2016 #
12 PM
Cycling warm up/down 23:04 [2] 8.88 km (2:36 / km) +66m 2:30 / km
ahr:123 max:148 shoes: Spiuk ZS11
Damp drizzle, not ideal, and didn't make wardrobe choice easy.
1 PM
Cycling race 1:47:39 [5] 66.12 km (1:38 / km) +404m 1:35 / km
ahr:153 max:180 shoes: Spiuk ZS11
Killorglin GP 2016 - A4
1st place:-)
Crap day, drizzling on part of the circuit and dry on others, funnily enough the driest part was the highest part.
4 laps of 15k (or so I thought, must have been over 16 though). Characterised by a long drag, long descent, and some flat at the bottom.
Did some work on the 1st lap, and then did a good pull at the start of the 2nd lap. My team mates then told me that no point in working since no one else was doing much. So eased up at the front. Pace wasn't hectic. At the start of the 3rd lap I was towards the back of the pack, taking it easy. Moved up between the bend at the top of the lap and the start of the descent. So wasn't in a bad position. But nearing the turn at the bottom I had fallen back a bit.
There had been a couple of breaks of solo riders but nothing stuck. Lad got the Prime on the 2nd lap after a break but he didn't stay away too long. Oran had a go too but didn't get far. I had been thinking about a move of my own, and reckoned on the bottom part of the course was the time to go. There was a headwind here and on the previous laps the pace wasn't high, so not much interest in the group into the wind. So I attacked from half way back in the pack. I'd a team mate on the front at the time so he was going to help by not chasing. We'd discussed this on the previous lap that we wouldn't chase each other.
By the sounds of things I got a big gap very fast but knew i'd the long drag, 6km uphill, but only 1%. Checked over my shoulder a few times on the way up but could see no one behind and there were a few straights. Tried to keep the pace as high as I could on the way up. Turning the corner at the top it was tough to get the pace back up. Knew the next part would be the hardest, downhill, I really don't have the gears for it, getting them next weekend!
Tried to keep pedalling as hard as I could down the hill. Definitely wasn't looking over my shoulder now. I think nearing the bottom I checked and saw people behind but a good bit back. Turning the corner into the wind there were only around 3-4km left. This was going to be into the wind though. Reckoned that would be in my favour though as lads wouldn't want to do much work into it ahead of the sprint. After turning the corner there was a car behind me which meant I couldn't see behind. The cars went by and then I could see bikes behind. Last km was getting closer.
No flamme rouge to collapse on me though, just some signs at the side of the road. Was just after the left turn. But the last km was the start of the drag uphill. So wasn't going to be easy. Bikes behind were getting closer but not close enough. Got to the 500m to go and knew that I was home, the race was mine. Still pushing hard to stay ahead but knew when I passed the 50m to go I could ease up a small bit. Didn't raise my arms aloft as that would have resulted in catastrophe since riding with no hands is a skill I never learned!
http://www.stickybottle.com/races-results/results-...
Very happy with the win today. And at least with it being cycling I can train tomorrow, or at least recover without being in too much pain. Plus the €80 prize will come in handy to pay for the bike parts I plan on putting on, and/or help fix the leak in the roof.
One of my team mates fell near the end, wasn't even in the sprint, some lad went into the ditch and his bike came back onto the road which then brought him down. A few scrapes so nothing broken. Other than that it had been a safe enough race despite the dampness. The long drag even had grass down the middle of the road, but i'm used to them.
1st place:-)
Crap day, drizzling on part of the circuit and dry on others, funnily enough the driest part was the highest part.
4 laps of 15k (or so I thought, must have been over 16 though). Characterised by a long drag, long descent, and some flat at the bottom.
Did some work on the 1st lap, and then did a good pull at the start of the 2nd lap. My team mates then told me that no point in working since no one else was doing much. So eased up at the front. Pace wasn't hectic. At the start of the 3rd lap I was towards the back of the pack, taking it easy. Moved up between the bend at the top of the lap and the start of the descent. So wasn't in a bad position. But nearing the turn at the bottom I had fallen back a bit.
There had been a couple of breaks of solo riders but nothing stuck. Lad got the Prime on the 2nd lap after a break but he didn't stay away too long. Oran had a go too but didn't get far. I had been thinking about a move of my own, and reckoned on the bottom part of the course was the time to go. There was a headwind here and on the previous laps the pace wasn't high, so not much interest in the group into the wind. So I attacked from half way back in the pack. I'd a team mate on the front at the time so he was going to help by not chasing. We'd discussed this on the previous lap that we wouldn't chase each other.
By the sounds of things I got a big gap very fast but knew i'd the long drag, 6km uphill, but only 1%. Checked over my shoulder a few times on the way up but could see no one behind and there were a few straights. Tried to keep the pace as high as I could on the way up. Turning the corner at the top it was tough to get the pace back up. Knew the next part would be the hardest, downhill, I really don't have the gears for it, getting them next weekend!
Tried to keep pedalling as hard as I could down the hill. Definitely wasn't looking over my shoulder now. I think nearing the bottom I checked and saw people behind but a good bit back. Turning the corner into the wind there were only around 3-4km left. This was going to be into the wind though. Reckoned that would be in my favour though as lads wouldn't want to do much work into it ahead of the sprint. After turning the corner there was a car behind me which meant I couldn't see behind. The cars went by and then I could see bikes behind. Last km was getting closer.
No flamme rouge to collapse on me though, just some signs at the side of the road. Was just after the left turn. But the last km was the start of the drag uphill. So wasn't going to be easy. Bikes behind were getting closer but not close enough. Got to the 500m to go and knew that I was home, the race was mine. Still pushing hard to stay ahead but knew when I passed the 50m to go I could ease up a small bit. Didn't raise my arms aloft as that would have resulted in catastrophe since riding with no hands is a skill I never learned!
http://www.stickybottle.com/races-results/results-...
Very happy with the win today. And at least with it being cycling I can train tomorrow, or at least recover without being in too much pain. Plus the €80 prize will come in handy to pay for the bike parts I plan on putting on, and/or help fix the leak in the roof.
One of my team mates fell near the end, wasn't even in the sprint, some lad went into the ditch and his bike came back onto the road which then brought him down. A few scrapes so nothing broken. Other than that it had been a safe enough race despite the dampness. The long drag even had grass down the middle of the road, but i'm used to them.
2 PM
Cycling warm up/down 10:08 [2] 2.5 km (4:04 / km) +32m 3:49 / km
ahr:124 max:151 shoes: Spiuk ZS11
Didn't feel like doing much. Checked that there were showers in the sports hall and then did a small bit more.
Saturday Jul 16, 2016 #
5 PM
Trails/Road 33:32 [3] 6.9 km (4:52 / km) +59m 4:40 / km
ahr:141 max:161 shoes: Adidas Supernova Black (2015)
Muckross
Legs feeling ok but right quad still not better. 2 smallish bruises but a lot more sore than that.
Very damp day in Killarney, light drizzle pretty much all day.
But got out after the cycling had finished. Was hoping for the weather to improve but didn't really.
Can have a lie in of sorts tomorrow with the race at 1, cycling race not the mountain race.
Legs feeling ok but right quad still not better. 2 smallish bruises but a lot more sore than that.
Very damp day in Killarney, light drizzle pretty much all day.
But got out after the cycling had finished. Was hoping for the weather to improve but didn't really.
Can have a lie in of sorts tomorrow with the race at 1, cycling race not the mountain race.
Friday Jul 15, 2016 #
5 PM
Cycling 1:14:12 [3] 38.94 km (1:54 / km) +256m 1:51 / km
ahr:140 max:162 shoes: Spiuk ZS11
Killarney-Beaufort-Faha-Killarney
Stopped at the INEC on the way in, right shoe clipped out for some reason, so thought there might be an issue with the new cleats that I put on the other day. But no issue.
Got through town ok, used some of the cycling lane. And then headed out for Beaufort. A few Killorglin lads passed me on their way towards Killarney. Headwind now more prominent as more exposed.
Nearing beaufort there was a hedgehog in the road. He rolled up into a ball as I passed. A jeep was then coming against me so I waved at him to slow down, he did and avoided the hedgehog. Hopefully he got across before the next car came along with ironically was an electric car, hopefully it didn't hit the hedgehog!
Headed uphill for Faha then after Beaufort Bridge. Feeling ok. And then from Faha back i'd a tailwind, nice. But reckon the wind shifted as heading back out to Muckross it felt pretty strong against me.
Right quad still sore after the bang against the desk. Ok pedalling but noticeable out of the saddle.
Stopped at the INEC on the way in, right shoe clipped out for some reason, so thought there might be an issue with the new cleats that I put on the other day. But no issue.
Got through town ok, used some of the cycling lane. And then headed out for Beaufort. A few Killorglin lads passed me on their way towards Killarney. Headwind now more prominent as more exposed.
Nearing beaufort there was a hedgehog in the road. He rolled up into a ball as I passed. A jeep was then coming against me so I waved at him to slow down, he did and avoided the hedgehog. Hopefully he got across before the next car came along with ironically was an electric car, hopefully it didn't hit the hedgehog!
Headed uphill for Faha then after Beaufort Bridge. Feeling ok. And then from Faha back i'd a tailwind, nice. But reckon the wind shifted as heading back out to Muckross it felt pretty strong against me.
Right quad still sore after the bang against the desk. Ok pedalling but noticeable out of the saddle.
Thursday Jul 14, 2016 #
Event: Sprint Scotland
Note
(rest day)
Killarney Races 2016
So a day off training, got to bed around 11 but felt like 2 in the morning! No idea why. Luck wasn't in at the races, had a couple of places so got some money but not a lot. Didn't lose a lot either.
So a day off training, got to bed around 11 but felt like 2 in the morning! No idea why. Luck wasn't in at the races, had a couple of places so got some money but not a lot. Didn't lose a lot either.
Wednesday Jul 13, 2016 #
5 PM
Trails 38:21 [3] 6.94 km (5:31 / km) +233m 4:44 / km
ahr:136 max:158 shoes: Adidas Supernova Black (2015)
Upper Torc
Decided on a run with some climb, was ok going up, but didn't like the descent so much.
Biggest issue was my right quad. I walked into a corner of a desk at work this afternoon, bang, and it's hurting quite a lot. So start of the run I would have looked very lopsided, although after warming up I was running fine.
Passed out a guy riding a MTB on my way up, he saw me coming, but still nearly rode into me, he went left to let me by but cut back across. I wasn't that bothered. He was heading to the same destination as me, as I passed him on my way back down.
Once at the turning circle at the top I went on a small path for a few metres to see where it went, trying to see if there's an alternative route downhill. First part of the descent was fine, was a low gradient, but the steeper stuff lower down I didn't like. Went down a MTB trail to the road which was a bit slippy in runners. After that the road home was ok apart from the steep parts.
Happy with the legs this evening with quad being a new issue! Rest day tomorrow anyways.
Decided on a run with some climb, was ok going up, but didn't like the descent so much.
Biggest issue was my right quad. I walked into a corner of a desk at work this afternoon, bang, and it's hurting quite a lot. So start of the run I would have looked very lopsided, although after warming up I was running fine.
Passed out a guy riding a MTB on my way up, he saw me coming, but still nearly rode into me, he went left to let me by but cut back across. I wasn't that bothered. He was heading to the same destination as me, as I passed him on my way back down.
Once at the turning circle at the top I went on a small path for a few metres to see where it went, trying to see if there's an alternative route downhill. First part of the descent was fine, was a low gradient, but the steeper stuff lower down I didn't like. Went down a MTB trail to the road which was a bit slippy in runners. After that the road home was ok apart from the steep parts.
Happy with the legs this evening with quad being a new issue! Rest day tomorrow anyways.
Tuesday Jul 12, 2016 #
5 PM
Cycling 1:02:44 [3] 31.87 km (1:58 / km) +379m 1:51 / km
ahr:142 max:168 weight:72kg shoes: Spiuk ZS11
Roads were very wet to start out with but sun was shining. So was hoping to avoid the showers.
Legs didn't feel too bad on the climb. Had been pushing a bit before it though, saw a bike on my drive home so thought I might catch him up, I didn't, but kept me motivated. Really didn't feel like I was going too fast on the ascent but time was 10.10, down from 10.35 last week, so was moving alright.
Could see a shower incoming near the top so on with the jacket before the descent. Just as I started off again the rain came, cold and with a strong wind. Made the descent tricky, and I was taking it careful. Rain was a bit on the blinding side too. Dried up further down and tried to push on when I could.
Legs didn't feel too bad on the climb. Had been pushing a bit before it though, saw a bike on my drive home so thought I might catch him up, I didn't, but kept me motivated. Really didn't feel like I was going too fast on the ascent but time was 10.10, down from 10.35 last week, so was moving alright.
Could see a shower incoming near the top so on with the jacket before the descent. Just as I started off again the rain came, cold and with a strong wind. Made the descent tricky, and I was taking it careful. Rain was a bit on the blinding side too. Dried up further down and tried to push on when I could.
Monday Jul 11, 2016 #
9 AM
Note
Did some thinking on this last night so easy to just write it down.
Monday - Cycling
Tuesday - Cycling
Wednesday - Running
Thursday - Rest (Killarney Races)
Friday - Cycling
Saturday - Running (easy)
Sunday - Cycling (Killorglin GP)
Legs feeling ok after running yesterday. Quads also starting to feel more normal, long time to recover. Might change the plan if I can get my bike sorted this week so we'll see how it goes.
Monday - Cycling
Tuesday - Cycling
Wednesday - Running
Thursday - Rest (Killarney Races)
Friday - Cycling
Saturday - Running (easy)
Sunday - Cycling (Killorglin GP)
Legs feeling ok after running yesterday. Quads also starting to feel more normal, long time to recover. Might change the plan if I can get my bike sorted this week so we'll see how it goes.
5 PM
Cycling 1:13:48 [3] 39.93 km (1:51 / km) +231m 1:48 / km
ahr:142 max:164 shoes: Spiuk ZS11
700m down the road I realised that I forgot my water bottle! Wasn't going to cycle back up the hill for it so ploughed on.
Westerly wind this evening, with some drops of rain going when I started so wore my jacket for around 2km before taking it off, and didn't need it again. Some more drops around Glenflesk but not heavy and didn't last long.
Happy enough with the effort this evening, but legs still not where I want them to be. Quads still aren't fully recovered from last week. This has been going on a while.
Westerly wind this evening, with some drops of rain going when I started so wore my jacket for around 2km before taking it off, and didn't need it again. Some more drops around Glenflesk but not heavy and didn't last long.
Happy enough with the effort this evening, but legs still not where I want them to be. Quads still aren't fully recovered from last week. This has been going on a while.