Training Log Archive: shotgunmcos

Work charity thing. 2 treadies facing each other flanked with a table full of freshly baked cakes n cookies, a crowd and some boom boom music. At one point I was handed a plate of sausage rolls for a photo. Naturally I ate a few around 5km to get me thorugh the final 2km! 7km done and they though it was an epic effort. Perspectives! It was fun though

I still hate treadmills...

C • Should have gone for broke,... 2

I met my #TriHarderAR teamies Kate and Peter at Kate Kearney's Cottage for a long session. We set off on our bikes at night fell over the Gap of Dunloe. It was more or less a climb up and beautifully quiet with the small ponds glimmering in moonlight. We descended into the Black Valley and on to Lord Brandons Cottage. From here it was off road through Derrycunihy woods to our first CP, an old church. It was fun and involved a couple of nav dilemmas and a half hour hike a tough bike.

Next we followed the Kerry Way to Ensemucky glen en route to Torc Waterfall at the foot of Torc mountain. It involved another hour of tough hike bike over rocky rocks and slippy sleepers. It wasn't pitch black which helped and nav simply meant following the evidence of a trail. It was a fun quick descent down to Torc waterfall, our 2nd CP but I fell off after failing to unclip my left shoe. It hurt a lot and it took a minute or two before I could pick myself up and bend the knee. Thankfully no real damage, just cuts and bruises.

Peter was on top form and suggested a lap of Muckross lake. I was uncertain and the sharp temperature drop by the lake confirmed my doubt. We would stick to the plan! We pacelined on main road back to Kate Kearneys Cottage. It was 2am and not many around except an abundance of boy racers "cruisin" looking for places to race or do doughnuts. Muppets! Overall it was a solid bike and I would not be surprised if that hike a back featured towards the finish of ITERA this summer.

Have to run on the dreadmill for a charity thing in work tomorrow. So, gym it was and sweaty it was. I hate treadmills.

Since I was down in the gym I did a few exercises. Machines instead of free weights. Triceps still aching from the short session the other night

Marched into work. Heavy pack so shirt needed airing

RHFW shop errand en route

Backpack actually too full so leaving lap top at work.

RHFW via the shop for bread n milk

An hour steady Z1-2
Then 3x 4mins @80%

I've 8 weeks to get bike fit, swim fit and run fit. Here goes..

Some stiff muscles mainly abs, obliques and pecs

Chatting with Kate on our last paddle and how sitting in an office all day is not condusive to this sport. So basic goal is simply to walk more. The only rule is I have to have a backpack on and at least a Z1 RPE

RHFW

Been a while. 30 min rate build sustaining effort
10@20
8@22
6@24
4@26
2@28

Awful. Nearly gave up a few times. Just grunted it out.

Chin ups. 8, 6, 4, 2
Various upper body with 8kg kettlebell
Lunges with 16kg kb
Press ups 16, 12, 10, 8
Various abs 4x15
Plank 3x 60sec

Burn after the erg

Epic sleep Friday night. No training done but a whole pile of DIY done. Brownie points required for team training next week

Discovered that the magnet on my osprey pack clip was the culprit for reversing the poles on my compass in a mist on a trek at last year's Euro Champs. I have since taken the clip off but more recently the new compass suffered the same fate on my training trek. No clip so it is the strong magnet on the hydration bladder bite valve. Happily I now know for sure that was the problem and I learned how to re polarise the compass. Now let's see if Osprey Europe get back to me with a reply...