Plan (and sub out running sessions if needed; don't develop pain) Mon - work jog, and then track if feeling marvellous / gym if any niggly bits Tues - Pilates Weds - Queens 5k (regretting entering this, really not interested in road 5k right now) Thurs - H&D Fri - short gym session; easy on the legs, foam roll them. Sat - easy parkrun, then O - with intensity dictated by state of legs. Sun - Mournes? It'd be good to get a Cairn2Cairn in.
Running warm up/down 5:00 [2] 0.7 km (7:09 / km) shoes: Salomon Speedcross
Up to the start. Beginning of the hillage.
12 PM
Orienteering race 1:14:49 7.53 km (9:56 / km) +287m8:21 / km ahr:156 max:169 shoes: Salomon Speedcross
Leinster Champs W35, 1st place, hey you didn't see that so much in W21 ;)
Aonghus 52:57 Val Jones 67:37 (got past me in terrain) Senan 68:45 Don 71:37 Andrew E 73:15 Me 74:45
Steady race - really it was one for the runners, of which I am not one, but I kept running right up the hill.
1 - approached from above, fine, could have been a lot faster at running but I was trying to figure out the shape of the course 2 - Fine, just keep going uphill 3 - Fine, yay downhill :) 4 - hurrah back uphill. Good mapreading into the control, picking up the (newly mapped) veg and straight in. Passed Sarah here. 5 - Opted for a southerly start to avoid climb & miscellaneous treey-openy stuff. Hesitated a big chunk at the big path junction (originally planned the higher route but went for the lower as it gave a better approach into the control). 6 - Good. Reading detail into the control really works, who knew? Led stacks of people into it. 7 - Fine, just head uphill. Though I was slow into & out of the control due to excessive trees 8 - Slow into the control, had planned to take the next path but the earlier one looked nice. It was, but the hilltop wasn't, and I was really slow at getting to the flag. -45s 9 - Got it fine, but I was rubbish leaving 8, allowing myself to get distracted by someone else climbing the hill, when staying low was probably better. Though it was mulchy. Again benefitted from slowing & reading detail into it. 10 - allowed myself to drift downhill along the elephant track, and then it was grotty - really should have stayed higher. Dropped to the road & ran along & in. -45s 11 - Thought I'd go for the more interesting contoury route, got it fine, but it was quite thick forest and Marlene got there before me -30s And 12 and home.
Running10:03 1.4 km (7:10 / km) +20m6:42 / km ahr:139 max:152
Running (Tarmac) 31:06 4.95 km (6:17 / km) +61m5:55 / km ahr:150 max:163 shoes: Asics Nimbus lumo yellow
Rather a not-flat parkrun, kept it easy and it was plenty, still v tired after Thursday.
Master L (who loves his bed) is about to hit double-figure parkruns Little Miss L (of the 4-legged variety), after such a short time with us, has got a whole barkrun routine already, and this little small dog is so enthusiastic it's hilarious And it means that I've achieved "things I never thought I'd do" #23: Run around Falls Park with Mr L.
Running race 55:53 8.36 km (6:41 / km) +321m5:36 / km ahr:165 max:184 shoes: Salomon Speedcross
Well it's definitely an A for effort - look at that HR. Castlewellan H&D. One step on the road to my 'free' gift. Climbs 1 & 2 hurt. Climb 3 was ok. Passed people from then on but I was a long way back and there weren't many people. I think my HR tripped at the bottom of the last climb (literally in the finish field) but I dunno because max HR is only 184. EDIT HR definitely higher than the whole rest of the race but not a usual spike - maybe just normal tachycardia, but it did feel like it.
Running warm up/down 8:24 0.91 km (9:13 / km) +23m8:11 / km ahr:132 max:146 shoes: Salomon Speedcross
Hard to engage forward gear again after the race. Tomorrow should be a laugh. I predict DOMS.
A wee half hour in the gym, nothing aerobic, all free weights / body weight. Started my 60 second plank with phone set up. Knew to stop when it flicked to 1 minute (no seconds on summary screen). It broke. As did I, almost, before I realised what had happened. Shaky shaky. Plus foam rolling. My L calf is still tight but no pain. Keep at it. Don't want a strain again.
Last committee meeting for me. After what, 8 or more years, I'm hopefully allowed a little more jaded-ness than robrunner. 8pm - 11pm plus an hour's travel on either side = exhausted all day on Wednesday.