Training Log Archive: roar

Went to Åland with Gina today, mainly to buy tax free alcohol for the wedding. Made a day of it though and included a run. Explored along the coast having fun at the start, in the sunshine along the rocks. Towards the end of the 70 easy mins I was more on nice gravel roads.
Last 30 mins were steady with 1 min accelerations every 6. Really didn't get that much out of my body for this on terms of died but tried really hard at least. I really need to remember to take my inhaler as I noticed the lack of oxygen intake.

Nice relaxing afternoon with Gina then. Tasty lunch and bird watching. Bit lacking in water by the end of the day. Bought like 32 litres of beer though and lots of champagne :)

Easy sunny Saturday morning. Had been considering doing it pre breakfast and then when I woke up a bit late that became a reality. Small bit of kinsei tape on my right achilles which was tight after yesterday. I really think it's great stuff. Ran down the river and joined in the parkrun. Timing was excellent, waiting < 1min for the start. Cruised the course mostly just behind this one guy, enjoying the sunshine and watching people and the river. Nice quick course when there's no wind and it's dry. Chatted for a bit afterwards and then headed home. Felt the lack of food towards the end a little.

Enjoyed the sunny weather and brought my exercise mat outside for some strength after some kvarg and berries.
Pretty stiff and weak really.
Set 2 today.

Still didn't want to go inside so some stretching too!

Some easy laps with Gubes. Nice sunny day, little wind on vacation the back straight. Picked it up as it went on and did two strides to finish. Right hamstring needed a little stretch.

2x 2 mile, 3', 1x 1 mile, 3' , 4x 200m, 200m jog

13:18, 13:17, 6:24, 31, 38, 37, 36

Aim was for 13:20 and 6:15. Little slow on the single mile but pretty good on the longer ones. Effort added up. Mentally tough enough with so many laps. Had to work into the wind on the back straight. First 200 fairly killed me. Took a while to get any kind of oxygen back in and the next three were rough. Gina was watching me and giving me form tips which was how I managed to get a little faster.

Hard work but good to get a bit of intensity. There's no track on the Google maps but I sweat it's there in real life.

Cool down with Gina. Headed over to Gränby 4H gård and back again. Saw a field full of rabbits but no chickens in the farm.

Headed out to Granby on a lovely sunny afternoon. Singlet and shorts warm so it was excellent even if there was a bit of a breeze. Form felt a bit weird, like I was sitting down a bit so was trying to make sure I stood up.
A nuthatch and a greenfinch were added to the list.

Bit late putting this up. Some IOC review to be done but it's clear enough I'm missing that top end speed through lack of high intensity work. Plenty of time for that before the next bit events and it starts this week already.

Tues: 50mins easy - done
Weds: Off
Thurs: 45-50mins easy + 6 x 100m strides
Fri: Track. 15mins WU/CD.
Workout- 2 x 2miles (3200m) in 13’20” w/ 2-3’ rec.
1 x 1mile in 6’15”. 2-3’ rec.
4x200 A.U.G (all you got) w/ 200m jog rec.
Sat: 50-60min easy
Sun: 100mins (70 easy/ 30 steady w/ 1min accelerations every 6mins)

3.851 km 3m
From work along the quays to the park on a Dublin Bike. Bit late so working a bit but that does not equate to speed really on those bikes. Also Dublin is a bit rough for cycling.

Easy lap of the park with Colm M, Cillin & Josh. Bit windy on the way out but warm and sunny mostly. Plenty of chats and a nice loosener for the legs.

3.813km 32m
Back up to Harold's cross where I'm staying. Very pleasant evening.

Watched the mass start and saw Shea royally screwing up the first control. Immediately knew I had to get out of there to not get the big nerves so started my warm up a bit early but got it out of my head. Limbered up nicely and wasn't feeling too tired from the long. Towards the end then I stayed near the spectator and watched the teams come through silently praying everyone else had made a mistake somewhere to let Shea back but no luck. Then into the pen.

IOC relay

Shea came back just behind Josh. Colm H had come back a small bit ahead so I had a few targets. Started fairly hard wanting to catch Zac. We had the same gaffle to 1 but I got it slightly nicer and got ahead already. Could see Hugh ahead then heading to 2 and focused on hunting him down. He hesitated before the control and I saw Regina leaving the re-entrant I knew it would be in. Punched and continued hard down the path. Zac had a different gaffle and got lead astray by Hugh so was gone but I didn't look back.
Passed Gina and used the depression lines to try to reduce climb. Heavy enough climb up to 3 and I knew I was going to be paying on that last loop. Was very slightly high but no problem. Still slow up to 4 but got it well.
At the high point, surveyed what I could see in front of me. No one behind, Elsa from the mixed Swedish team just in front and in the distance a possible CorkO top? Took a slightly left route for 5 and the tree on the hill made it easy.
Was suffering with the lactic here and had a tough time running away from Elsa but opened the gap slowly. 6 was grand, use the big depression and then over to 7. Got a little distracted by Gina who was in the middle of a mistake and climbed a but more than necessary out of 6 but that meant I saw Bill E coming out of 7 on his route choice, though I was still a good bit behind. Little unsure of my lne but ran it confidently and I was fine.
Took the same route as Bill but was struggling now. Caught and passed Victoria S who was also on an open premier team and spike on 8.
Spectator control was high up and I could see Bill as I was running towards it. Body was in a bad place though and I struggled to get much out of it. Last loop was a real suffer fest and I lost a few seconds on 13 going around the back as my brain just wasn't up for reading the map.
Tried to get some leg turnover down the hill and the run-in but not much forthcoming. Up from to 7th to 3rd but still quite a gap to 1 & 2.

Kev had a stormer of a run to close the gap to CorkO and UCD but he had too much to do so we finished 3rd. Great to be in a solid competitive relay with <2 mins from 1st to 3rd. Would be nice to be at the other end of the podium though!

Kind of cooling down but mostly spectating and chatting.

Relay Open Premier-AEG - Splits