Training Log Archive: roarIn the 7 days ending May 15, 2016:
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Sunday May 15, 2016 #
12 PM
Cycling race (MTB) 1:12:44 19.75 km (3:41 / km) +177m 3:31 / km
ahr:157 max:176
Curragh MTBO. Good fun alright.
Borrowed Don's bike, with it's fancy "Electric Shocks" and hydraulic seat adjuster and everything. It was too small for me though. Started off ok, though messed up the gears on the way up the first hill changing up instead of down. After that was pretty good. Felt like I really hard to work hard on any kind of hill though and going fast on the flats was tough. Had some epic passing of Regina where she was right beside I jump that I hadn't seen, so I made it look like I really knew what I was doing. The grass is surprisingly tough and finging even sheep trails helped a lot. Kev took time out of me taking longer road routes, when I went straight. The bit through the camp a the end was fun. Some route choices and lots of hammering. Don told me when I finished that I had to watch out that the chain sometimes comes off the bottom sprocket of the derailleur, which it appears had been the case the whole time so I blame Kev beating me on that.
Borrowed Don's bike, with it's fancy "Electric Shocks" and hydraulic seat adjuster and everything. It was too small for me though. Started off ok, though messed up the gears on the way up the first hill changing up instead of down. After that was pretty good. Felt like I really hard to work hard on any kind of hill though and going fast on the flats was tough. Had some epic passing of Regina where she was right beside I jump that I hadn't seen, so I made it look like I really knew what I was doing. The grass is surprisingly tough and finging even sheep trails helped a lot. Kev took time out of me taking longer road routes, when I went straight. The bit through the camp a the end was fun. Some route choices and lots of hammering. Don told me when I finished that I had to watch out that the chain sometimes comes off the bottom sprocket of the derailleur, which it appears had been the case the whole time so I blame Kev beating me on that.
Friday May 13, 2016 #
10 AM
Note
slept:8.0 (rest day)
Legs tired. Sleep was great though. Taking it easy today. Only 2 hard days left before taper time.
Thursday May 12, 2016 #
7 PM
Running (off-road) 2:02:17 17.18 km (7:07 / km) +771m 5:49 / km
ahr:150 max:168 shoes: Inov8 X-Talon 2016
Long one with Shea. Started near the Kilbride Barracks where I went from with Conor. Conditions were very very different though. Sun was out, light breeze. Perfectly warm at the start. Went up Seachon -> Corrig -> Seefingan -> Kippure -> Seefingan -> Seefin -> road to the car. Shea was strong on the hills and I had to work to stay with him but I was a bit better on the downs. A lot of it was very boggy, though there were bits of beautiful surface. E.g. Coming down off Kippure was fantastic, if short lived. I was happy enough with how I was running after the 90 minute mark, back up Seefingan and Seefin. We did pause at the top of Seefin to go through the passage as Shea had never been up there before. The descent off Seefin was incredible. Made me so happy. Shea then waltzed away from me on the last uphill on the road, which was very tough but good training. Great to get out on such a nice day. Had to wait a few minutes back at the car for Gina to re find the keys though...
Wednesday May 11, 2016 #
9 AM
Note
slept:8.0
Feeling very tired today.
7 PM
Orienteering 7:56 ** 1.6 km (4:58 / km) +4m 4:55 / km
ahr:148 max:170 spiked:18/18c shoes: Inov8 Road-X 255
World orienteering day course in Naas. Planned and organised by Eilleen. Event was free and it was a lovely evening. Decent turnout and lots of new people which was great.
Blasted around with the goal of catching Gina. Pin punch technique is poor. Wouldn't have caught her but she made a huuuge mistake on the last control.
Blasted around with the goal of catching Gina. Pin punch technique is poor. Wouldn't have caught her but she made a huuuge mistake on the last control.
Orienteering 6:23 ** 1.29 km (4:56 / km) +2m 4:53 / km
ahr:155 max:166 spiked:16/16c shoes: Inov8 Road-X 255
A go on the second course. I originally picked up the wrong map when I started with Gina and had to go back and change so she had a headstart. I caught her by 11 or something though. A nice bit of fun and then we collected controls afterwards.
Tuesday May 10, 2016 #
9 AM
Note
slept:7.75
Looks like I sorted myself a bike and can do the MTBO on Sunday. 18k on the Curragh. Hopefully I avoid breaking the chain this time.
Cycling 15:53 [0] 3.01 km (5:17 / km) +4m 5:15 / km
shoes: Basso
My commute got logged today for global strava commute to work day. Nearly stepped on a Robin leaving the house. I think he was injured but he was just standing on the path not moving. Was stepping around him before he moved away.
6 PM
Running (road) warm up/down 17:56 3.05 km (5:53 / km) +1m 5:52 / km
ahr:114 max:151 shoes: Inov8 Road-X 255
Couple of laps with Michael W and then drills and strides. Hadn't expected it to be drizzly but it was still warm. The wind on the back straight was serious enough though. None of the normal coaches down so James was having a great time telling us what to do.
Running (road) intervals 3:41 0.86 km (4:16 / km) +1m 4:15 / km
ahr:149 max:167 shoes: Inov8 Road-X 255
Running (road) intervals 21:06 4.32 km (4:53 / km) +1m 4:53 / km
shoes: Inov8 Road-X 255
12x 400m 75s recovery
Longer recovery than we used to do. Watch was not playing ball today and wouldn't lap and then I lost the HR. The first two times were about 85, 81. I think we stayed fairly consistent after that but I don't really know. Looking at the graph, maybe got faster? What I do know is that I was well in the group of Michael W, Sebastian, Niall McG and Anthony who have been faster than me all year. Felt really good, though it got tough near the end, understandably. Very happy with the session.
Longer recovery than we used to do. Watch was not playing ball today and wouldn't lap and then I lost the HR. The first two times were about 85, 81. I think we stayed fairly consistent after that but I don't really know. Looking at the graph, maybe got faster? What I do know is that I was well in the group of Michael W, Sebastian, Niall McG and Anthony who have been faster than me all year. Felt really good, though it got tough near the end, understandably. Very happy with the session.
Running (road) warm up/down 9:17 1.74 km (5:20 / km) +1m 5:19 / km
ahr:136 max:142 shoes: Inov8 Road-X 255
Cool down laps with Sebastian and another guy. Properly wet now.
Cycling 17:07 4.34 km (3:57 / km) +14m 3:53 / km
ahr:105 max:129 shoes: Basso
Cycle home from training. Very wet. Very very wet. Wind was at my back though which was unusual and pleasant.
Monday May 9, 2016 #
9 AM
Note
slept:7.5
Decent week last week. Wouldn't mind a bit more sleep this week.
Run up 12 flights of stairs (2x6) every weekday
Monday - Run to + from climbing, climbing
Tuesday - am strength, pm intervals
Wednesday - am strength, pm World Orienteering Day event in Naas. Mostly helping but I'll get to sprint around it too probably
Thursday - Long run 2 hours - I'd be tempted by the hills
Friday - am strength, pm easy. Wow, in Dublin on a Friday!!!
Saturday - hill intervals
Sunday - where has all the O gone? This is 8 days before the Long Q at EOC but I think a 90 min - 2 hour o-training would be useful
Run up 12 flights of stairs (2x6) every weekday
Monday - Run to + from climbing, climbing
Tuesday - am strength, pm intervals
Wednesday - am strength, pm World Orienteering Day event in Naas. Mostly helping but I'll get to sprint around it too probably
Thursday - Long run 2 hours - I'd be tempted by the hills
Friday - am strength, pm easy. Wow, in Dublin on a Friday!!!
Saturday - hill intervals
Sunday - where has all the O gone? This is 8 days before the Long Q at EOC but I think a 90 min - 2 hour o-training would be useful
7 PM
Running (road) 22:16 3.96 km (5:37 / km) +32m 5:24 / km
ahr:126 max:140 shoes: Inov8 Road-X 255
Easy to climbing. Feeling fairly run down. Nice and warm and just running in t-shirt and shorts. Used this largely as a means of getting to climbing.
Rock Climbing (bouldering) 1:00:00 [1]
shoes: Five Ten
Bouldering in Gravity. Mostly completed flags though did 2 blacks as well. Was trying some blues but not having done this in quite a while has made me lose some technique and confidence in my feet.
On arrival my multi-entry had been used up and I was about to buy a new one. Realised though that I probably wouldn't use 12 before we move to Uppsala!
On arrival my multi-entry had been used up and I was about to buy a new one. Realised though that I probably wouldn't use 12 before we move to Uppsala!
9 PM
Running (road) 25:06 3.96 km (6:20 / km) +5m 6:18 / km
ahr:116 max:132 shoes: Inov8 Road-X 255
Nice easy run home, mostly with Gina. Still really warm out, even though it was 22:00. She stopped at about Heuston and I continued. Enjoyabe and feeling better than earlier, though the downhill helps.