Training Log Archive: roarIn the 7 days ending May 10, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday May 10, 2015 #
Event: IMRA Ballybraid
Note
I have to say, I am not very happy about losing 50s on this leg. Would have put me ahead of Conor, well within like 2 seconds of him.
If you're gonna have mandatory crossing points they should be actually mandatory and in the right place.
If you're gonna have mandatory crossing points they should be actually mandatory and in the right place.
10 AM
Cycling 1:28:47 37.87 km (2:21 / km) +172m 2:18 / km
ahr:143 max:173 shoes: Cannondale CAAD8
Out to Howth, a lap and back.
Went out to Howth along the coast. Huge tailwind so got up some ferocious speed but wasn't looking forward to the way home. There was a guy going about 0.5km/h slower than me so he was a nice target for me to pick up the whole way along. It really is the only actually nice cycle path I know.
Then the lap. Howth is steep. Hadn't done it before so l learned the hard way. Stayed in the saddle and kept spinning the legs and was pretty happy. Nice descent then. There is a little pull on the way down where I went hard and that hurt.
The way home was then a slog along the coast into the headwind. No one around to help so soldiered on. Pretty fun though!
Went out to Howth along the coast. Huge tailwind so got up some ferocious speed but wasn't looking forward to the way home. There was a guy going about 0.5km/h slower than me so he was a nice target for me to pick up the whole way along. It really is the only actually nice cycle path I know.
Then the lap. Howth is steep. Hadn't done it before so l learned the hard way. Stayed in the saddle and kept spinning the legs and was pretty happy. Nice descent then. There is a little pull on the way down where I went hard and that hurt.
The way home was then a slog along the coast into the headwind. No one around to help so soldiered on. Pretty fun though!
Saturday May 9, 2015 #
11 AM
Running (road) 3:13 0.4 km (8:07 / km) +32m 5:47 / km
ahr:105 max:153 shoes: VJ Falcon
Jog to the start. Bit heathery. Lovely day out.
O-training 40:52 **** 4.81 km (8:30 / km) +159m 7:18 / km
ahr:158 max:172 spiked:10/11c shoes: VJ Falcon
Map
Training on Carraigshouk. Had never run there before! Nice course planned by Gina. Went left to 1 since Conor went right and Gina was convinced left was faster. It sure didn't seem to be. Forest was really tough and I could see Conor a few times but he wasn't helpful. Orienteering was pretty good apart from 7 where I stopped since I couldn't work out which boulder the control was going to be on. Took the time to read the map and then continued on.
Training on Carraigshouk. Had never run there before! Nice course planned by Gina. Went left to 1 since Conor went right and Gina was convinced left was faster. It sure didn't seem to be. Forest was really tough and I could see Conor a few times but he wasn't helpful. Orienteering was pretty good apart from 7 where I stopped since I couldn't work out which boulder the control was going to be on. Took the time to read the map and then continued on.
Running (road) 3:48 0.31 km (12:06 / km) +58m 6:17 / km
ahr:155 max:166 shoes: VJ Falcon
Run to the new start. Tough hill.
O-training 1:04:45 **** 6.85 km (9:27 / km) +168m 8:25 / km
ahr:141 max:169 spiked:13/15c shoes: VJ Falcon
Map
Course 2. Bit more tired and it showed. Messed up 1 royally since I went into the forest without a good knowledge of where I was going in. Spent a while wandering before I bailed. That took ages though cause I had to fight through green. Oing was actually pretty good after that, even though I felt crap. It's tough with no controls out. Was not running well in the forest but got a nice flow in the open then. Missed 12 as I didn't read the map properly and climbed loads. Saw the really rocky area and realised. Back was gettig very sore so I walked up to 13. Then ran again for 14 which I apparently spiked but it was the least obvious knoll ever so I looked for it again.
Really nice day out and the weather was great. Pity about the second number 1 but I have to more disciplined on those kind of legs. I do tend to be a bit hit and hope on them. Having a proper attackpoint gives you the confidence to not wander about and actually find the control efficiently. Increase the % chance to find it! Super glad I did this.
Course 2. Bit more tired and it showed. Messed up 1 royally since I went into the forest without a good knowledge of where I was going in. Spent a while wandering before I bailed. That took ages though cause I had to fight through green. Oing was actually pretty good after that, even though I felt crap. It's tough with no controls out. Was not running well in the forest but got a nice flow in the open then. Missed 12 as I didn't read the map properly and climbed loads. Saw the really rocky area and realised. Back was gettig very sore so I walked up to 13. Then ran again for 14 which I apparently spiked but it was the least obvious knoll ever so I looked for it again.
Really nice day out and the weather was great. Pity about the second number 1 but I have to more disciplined on those kind of legs. I do tend to be a bit hit and hope on them. Having a proper attackpoint gives you the confidence to not wander about and actually find the control efficiently. Increase the % chance to find it! Super glad I did this.
Friday May 8, 2015 #
Note
Tell people what you think. Should IOC relays be gaffled?
http://www.orienteering.ie/forums?mingleforumactio...
http://www.orienteering.ie/forums?mingleforumactio...
8 AM
Strength 30:13
ahr:122 max:157 shoes: Asics Gel 1170
Wednesday May 6, 2015 #
Event: IMRA Scalp
6 PM
Running (road) warm up/down 14:39 2.19 km (6:41 / km) +107m 5:22 / km
ahr:137 max:160 shoes: Inov8 X-Talon 212
Jog up to the start. Very uphill.
Running (off-road) race 26:43 5.41 km (4:56 / km) +189m 4:12 / km
ahr:168 max:179 shoes: Inov8 X-Talon 212
IMRA Scalp.
Oof. Was going no where on the steep hills and I was suffering a lot trying to go somewhere. Spent a lot of time with Mike Long and only just got in front of him right at the very end. Really need to work out how to run up steep hills fast somehow.
Oof. Was going no where on the steep hills and I was suffering a lot trying to go somewhere. Spent a lot of time with Mike Long and only just got in front of him right at the very end. Really need to work out how to run up steep hills fast somehow.
Running (road) warm up/down 10:27 1.72 km (6:04 / km)
ahr:116 max:132 shoes: Inov8 X-Talon 212
Jog back to the cars with Cillin, Brian and Conor. Very eaqsy and downhill.
Tuesday May 5, 2015 #
Note
Mixed feelings about IOC.
The sprints seemed to go well which was nice, though I wasn't too pushed about them. those too facts might be related.
The long I did ok. Considering the amount of training I can't be too unhappy with where I was, though it was very possible to get in ahead of Conor and Colm. Silly mistakes costing me about 3 minutes in total (maybe more actually). The relay I am disgusted with. Losing 2 mins on a 30s leg is just totally unacceptable. I know what happened now, and in reality it was the first time I was really under pressure in a relay in a while and I didn't handle it. There's no reason training shouldn't go well in May so the Shamrock should be good fun.
The sprints seemed to go well which was nice, though I wasn't too pushed about them. those too facts might be related.
The long I did ok. Considering the amount of training I can't be too unhappy with where I was, though it was very possible to get in ahead of Conor and Colm. Silly mistakes costing me about 3 minutes in total (maybe more actually). The relay I am disgusted with. Losing 2 mins on a 30s leg is just totally unacceptable. I know what happened now, and in reality it was the first time I was really under pressure in a relay in a while and I didn't handle it. There's no reason training shouldn't go well in May so the Shamrock should be good fun.
Note
Weekly plan. Not too tired after IOC. Will have to sit down a make a new plan that takes into account the Wednesday hillruns better in general
Monday: Sprint relay (done)
Tuesday: Go to crusaders for the habit, easy run though
Wednesday: Scalp IMRA
Thursday: need to make a plan
Friday: eed to make a plan
Saturday: o-training, carraigshook probably
Sunday: Ballybraid IMRA then off to Barcelona in the evening. Flight is at 17:20 so will need to be quite careful about the time.
Monday: Sprint relay (done)
Tuesday: Go to crusaders for the habit, easy run though
Wednesday: Scalp IMRA
Thursday: need to make a plan
Friday: eed to make a plan
Saturday: o-training, carraigshook probably
Sunday: Ballybraid IMRA then off to Barcelona in the evening. Flight is at 17:20 so will need to be quite careful about the time.
6 PM
Cycling 10:50 2.72 km (3:59 / km) +6m 3:56 / km
ahr:117 max:151 shoes: Basso
Was going running as soon as I got home so I put my Garmin on to see how the cycle home really is. Broke the speed limit a few times apparently. Oops.
Running (road) 36:38 6.73 km (5:26 / km) +54m 5:14 / km
ahr:143 max:155 shoes: Inov8 Road-X 255
Easy run in the park. Felt great for the first 5 minutes then started to feel pretty tired. Influenced heavily by the strong headwind. Felt better when I got into it though and it was really enjoyable. Intensity was a little in zone 3, but only by 2-3 bpms.
Monday May 4, 2015 #
9 AM
Running (road) warm up/down 4:12 0.75 km (5:36 / km)
ahr:119 max:129
Some jogging. Had a go on the model map and then back and forwards while waiting for Conor. Didn't really know how long he had been out or anything so was a bit random.
Orienteering race 18:29 *** 4.19 km (4:25 / km) +41m 4:12 / km
ahr:167 max:182 spiked:20/20c shoes: VJ Falcon
Invitational Sprint relay. Not many spectators around which was a pity for such a well organised event. I would have like to see entries be open to anyone as well, though that would have made quarantine a bit tricky!
Went out with the goal of catching Killian. Around to 1 was fine and worked out the underpass alright, though my control was far enough over that there wasn't a route choice for it anyway. Felt good through the town and was very clean. Didn't kill myself at the start, as on Friday and allowed myself to build into it. The HR graph shows this. Saw Killian for the first time when coming back to the underpass. Tried to keep the form good for the second half then and it all went well. Saw the queens guy then leaving 16 but I took a different route choice than them for 17, and punched 17 just behind Killian and ahead of the Queens guy. Went right for 18 and got away, though nearly died on the wet grassy slope, then just ran strongly to the finish.
Pretty happy with this run. Clean and running felt good.
Went out with the goal of catching Killian. Around to 1 was fine and worked out the underpass alright, though my control was far enough over that there wasn't a route choice for it anyway. Felt good through the town and was very clean. Didn't kill myself at the start, as on Friday and allowed myself to build into it. The HR graph shows this. Saw Killian for the first time when coming back to the underpass. Tried to keep the form good for the second half then and it all went well. Saw the queens guy then leaving 16 but I took a different route choice than them for 17, and punched 17 just behind Killian and ahead of the Queens guy. Went right for 18 and got away, though nearly died on the wet grassy slope, then just ran strongly to the finish.
Pretty happy with this run. Clean and running felt good.
Running (road) warm up/down 10:21 1.66 km (6:14 / km) +2m 6:11 / km
ahr:125 max:139
Jog with Marcus and Hugh down the canal to the next bridge and back again. Lovely sunny day out and was very enjoyable.