Training Archive: cnocIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | ||||||||||
Sunday May 18 | ||
| Orienteering race (Interclub Champs) 57:30 [4]*** 9.12 km (6:18 / km) | |
| ahr:174 max:190 spiked:18/19c shoes: Intergrators | ||
| Inter Club Score.
CNOC Retain The Title Once Again. Grrrrrrrrrrrr Had an ok run but a few questionable routes. Got stuck at one point so that was kinda crap. Meh we still kicked ass :) | ||
| Cycling 2:38:01 [4] 69.22 km (2:17 / km) | |
| ahr:148 max:213 shoes: Cannondale RP2000 | ||
| Today was a day for Karma.
Myself and Niall leave trooperstown and decide to head up sally gap before heading back to his. WE made it half way to the top of glenmacnas waterfall when niall blew out. Mistake number 1- Niall had no puncture repair kit- or spare tube or pump. Luckily i had a spare tube and puncture repair kit. We pulled out his tube and fixed the puncture, as we had not pump we dropped into a few houses on the way back to laragh, we eventually bumped into a cyclist who had a pump. With that sorted we headed back up to the top of the water fall Mistake 2- Heading back up. Niall at this point got a second blow out (this was a test for me) so we fixed it and played the waiting game, another cyclist stopped and spent a good 20mins with us as the rim was blooacked ect. So with that fixed, we procceeded to TimeTrail down the hill into laragh. We were clocking around 50-65kph the entire way. Twas mental. Got into laragh, got a free ice cream from Bernie (who was randomly in the shop). We then foulishly decided to cycle up the wicklow gap. It wasn't as bad as it looked. Flow off the top- again TT'ing it. Hit 65kph and held it above 50 for a large portion. My legs began to twitch so we relaxed the murderious pace. Dropped into The Hollywood Inn for burger a chips before i headed Kilkullen way and niall, the unlucky sod, headed onto the dublin road to TT it the entire way home. Lessons Learned 1 always bring pump 2 always bring spare tube 3 always bring puncture repair kit 4 don't leave wallet at home 5 TTing it for more that 10km is stupid 6 twitching muscles is a bad thing But good crack all the same :) | ||
Saturday May 17 | ||
| Running 45:18 [2] 7.58 km (5:59 / km) +321m 4:56 / km | |
| ahr:142 max:172 shoes: Saucony Hurricane | ||
| Jogged out to the curragh with Kev, first run run in ages!Headed towards curragh camp and jogged around it a bit and ran home across the plains, via the roundsbouts
My legs felt heavy but i had no pain :) only once i felt a tiny twinge (and thats exaggerating) on my AT but it was minimal and was probably the way my foot landed. | ||
| Stretching warm up/down 10:00 [1] | |
| shoes: Saucony Hurricane | ||
| Cool down with kev. Both very tight after the jog- he had mangled himself and puff ball yesterday | ||
| Stick Fighten warm up/down 35:00 [1] | |
| shoes: Saucony Hurricane | ||
| Knocked it about with kev.... good crack until kev sent two balls sailing miles four gardens down. What a legend | ||
| Stick Fighten 30:00 [3] | |
| shoes: Saucony Hurricane | ||
| Myself and brian got serious. Am now currently jacked. Good fun but it all ended in tears as brian sent ANOTHER ball miles. . . | ||
Friday May 16 | ||
| Cycling 2:26:22 [4] 63.14 km (2:19 / km) | |
| ahr:134 max:170 shoes: Cannondale RP2000 | ||
| Hit Hollywood with Alan, went out hard and just had a laugh.
Stopped into Short's for tea before been on our way.. of course a few hard sprints to get the blood flowing were included. He over took me on a 90degree turn, up hill on the inside. Also we almost ended up is hospital when he went to get his bottle and vered into me! :) good stuff | ||
Thursday May 15 | ||
| Stick Fighten 1:50:00 [2] | |
| shoes: Saucony Hurricane | ||
| Did a bit with Seamus after college, then knock it about with Brian when shea went to study (shock).
Was such a nice evening i went out again to burn some energy | ||
Wednesday May 14 | ||
| Stick Fighten 35:00 [1] | |
| shoes: Saucony Hurricane | ||
| Just knocked it about for a bit. De stressing and chilling out. Wasn't as warm today as it has been but sure- it'll be grand :) | ||
| Note | |
| (injured) | ||
| Climbed out of bed, stood up and fell, just fell- SMACK. My AT was on fire, couldn put weight on it at all. I forgot to warm down last night and i was paying for it now. I had to hop to the kitched for coffee and food, massaged it and rubbed the gel on it. Eventually warmed up and i was fine. But got a serious fright | ||
| C • agghhh 4 | ||
Tuesday May 13 | ||
| Orienteering race (CNOC Summer Series) 56:44 [5]*** 11.14 km (5:06 / km) +290m 4:30 / km | |
| ahr:183 max:189 spiked:30/32c shoes: Intergrators | ||
| Donade Summer series event. Seamus, Roar and myself decide on a mass start event running long before a map exchange to the middle.
Twas fast and furious. Roar took the first and second control, i then went and got ahead, putting distance between myself and shea while dropping roar. Got nerves at an unmarked ditch and shea got back up with me (9) he taught it was 10 and legged it off in a random direction, i didn have a clue what he was at so i just went for it again. I broke away again until 13 but going to 13 shea caught back a few seconds as he went straight threw a patch of brambles, i punched 13 and ran out to a track- sprinting as hard as i could, to my far right i see a flash of blue.... shea running straight for the control, i took off after him and got him by the control, at control i swallowed a few flys, running to 15 along the tracjk i tried to spit with no liquid i had no choice but to shove my fingers down my trout (si card an all), gagged up on the run, tatsed strangely of power gel/high5 :) Shea put a large distance between me on the road and i taught he had seriously dropped me. I contuine to run hard and before turning into the forest i looked behind me in case of a ruairi! After a 3 controls from map exchange i was running threw grotty forest and shea stumbles in from the left, we both run together until the map exchange (where eileen wouldn give us a map and told us to relax!! Shea got a map first and ran, i took a drink and watched him running around in circles, i decided i wouldn go until shea had decided. He went, i went straight after him, he messed up but i got the first control first. 2-4 was all along tracks, shea got ahead of me and pushed a seriously fast pace, he took 300m off of me, i kept hammering the pace but i wasn't gaining. I caught back up with him for5 controls until the next track leg when he dropped me. I then slipped up the next control, i came straigh off of the track junction and was confused as shea was running right at me! Lost a few seconds taking my barings then another 20 getting the the control and back to the track. On the way to the 4th last control my blood went cold- i saw Ruairi's massive frame beasting up the track. Threw fear i upped the pace. Making no mistakes to the last few control, as i come to the last control i saw shea almost at the finish punch, I finished on 1:01 down with roar only 5mins behind me. Fast running by ruairi as he was by himself for most of the coures! And last year he was almost 17mins off me for a 6km course! Thats serious speed he's gained. You'd be surprised how your mind plays tricks on you. At more than one stage i swore i saw seamus running 100m to my left or right when i knew i was all alone! Fast furious and serious fun. | ||
| Orienteering (Control picking) 28:27 [2]*** 2.29 km (12:25 / km) +70m 10:47 / km | |
| ahr:120 max:127 spiked:4/4c | ||
| Picking up controls- fun fun fun.
Someones gotta do it!! | ||
Monday May 12 | ||
| Stick Fighten 2:00:00 [3] | |
| shoes: Asics Gel-Nimbus 9 | ||
| Jaz, myself and shea training a different way :) twas quar hot out. Many nettles got destroyed in search of the slitors lol | ||