Training Archive: cnocIn the 7 days ending 2008-06-08:
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| M | T | W | H | F | S | S | |||||||
Sunday Jun 8 | ||
| Running (Hike) 2:08:00 [2]5.2 km (24:37 / km) +524m 16:22 / km | |
| shoes: Saucony Hurricane | ||
| Don's idea of a cool down. Attempts to wake myself and kev up, sets the dog on us then ships everyone off to wicklow for a cool down walk up tonglaque and over into glendalough. My legs hate me! | ||
Saturday Jun 7 | ||
| Running race (Wicklow Way Relay- Leg 7) 1:35:32 [5]** 21 km (4:33 / km) +700m 3:54 / km | |
| ahr:173 max:182 shoes: Saucony Hurricane | ||
| Awh man, this has to be one of the most painful experences of my life. I got tagged by Don and with no regard for my own saftey i went for it from the word go- the first 20mins was just up.... 4km with 230m climb! i was buzzing. . . Then hit a crazy down hill and long road section, for the next 10km i was drilling sub 4mins/km except for a 600m section of up where i slipped to 5mins/km. Then i came to the second hill. This hurt. It alost killed me, the first bit had a grade of 15% and it just held it at that for about a km. I got a slight break on a flat before it kicked up to 20%. Once i got over this i was on auto. Just kept the legs moving. Down hill to the river and up the last km of climb. Was on empty at this stage i went to tag kev but he had already started to run so i gave on last burst, gave him a push in the back to get him started up the hill and collapsed. It was amazing!
My split for 5km's 1- 23.54 2- 19.45 3- 24.10 4- 23.00 (Last km)- 4.40 Anywho. It hurt! Alot | ||
| Note | |
| Well the Wicklow Way relay is over and the splits are up.
Leg1 Roar 73:00 ; +16:02 (14th) Leg2 Igor 86:30 ; +16:06 (13th) Leg3 Kat 40:30 ; +9:20 (19th) Leg4 Conor 48:30 ; +2:16 (3rd) Leg5 Ruth 90:30 ; +36:41 (33rd) Leg6 Don 81:35 ; +27:45 (30th) Leg7 Colm 95:31 ; +13:21 (9th) Leg8 Kev 41:40 ; +8:07 (4th) Not a bad show, i'm sure we'll improve next year. Fair duce to kev and conor, both had animal runs! | ||
Friday Jun 6 | ||
| Orienteering 3:00:00 [1]** 6 km (30:00 / km) | |
| spiked:16/16c shoes: Saucony Hurricane | ||
| Did some coaching with kids from scoil mhuire in hillwood. | ||
Wednesday Jun 4 | ||
| Running 21:27 [2]* 4.96 km (4:19 / km) | |
| shoes: Saucony Hurricane | ||
| Just a light run around the block with Kev, legs feel very fresh after weekend :)
It also happens to be lashing rain | ||
Monday Jun 2 | ||
| Orienteering race 58:48 [5]*** 8 km (7:21 / km) +350m 6:02 / km | |
| ahr:175 max:183 spiked:29/31c shoes: Intergrators | ||
| Chasing start. Adrew had a 10.29, Nicky(?) 10.14, Karl 2.30 and roar 0.26. Roar legged it out hard, i took off after him and he lead me to the first control. I was really hurting going up the hill, i struggled to keep up for the first 3 controls but then on way to 4 we hit a nice sharp up hill. I bounced up past ruairi and we took different routes to 5 and 6, going to 7 he got stuck on a cliff and a sandy ground, i ran around to a crossing point and begain to run as hard as i could for as far as 9, hoping to demoralise ruairi. I had a big gap and kept up the pace. I forgot about ruairi and held a steady pace. I had found my rythem from day one and i was buzzing. Up a really steep hill to 15, as i arrived straight into the control i say Karl running up from below, the adrenline began to flow even more. He headed off left and i knew i had him. He attempted to contour around to 16, i just went up up and over with kev snapping at my heels, myself and kev had the same next 2 controls so we ran steady just eating up the ground. As i was leaving 18 i looked behind me and saw noone, i took a dodgy route to 19 goinh up and down a few times, lost count of the bumps and ended up on my number 24, over one more hill and straight into 19, left 19 and knew that 20 was tricky so i took my time. I hit the control bang on- perfect spike but i said no, thats not my control and hunted around for a bit before relocating and arriving back at the control for the 3rd time reality struck me and i checked the descp to my horror it was my control. Out of fear that roar would appear over the hill i flacked it down the hill and struggled all the way back up to 22- 65m vertical climb. I was beginning to feel the pain at the stage. At 26 i saw a runner that looked like a 21 runner, i was in shock at how he had caught me, i ran harder and caught him at the 3rd last control, i was running flat out on way to the 2nd last, say the control and taught it was the finish as there were lots of people punching it- i ran up hill to look for mine, found a random control, realised it wasn't mine and suicide running down hill to the finish, seening the running that caught me punch the finish control as i punched the last. On him downloading, he found out that he missed a loop :) roar came in 6mins behind me after catching Karl is well- there were level at the last, but it was a down hill finish so obviously Ruairi layed waste.
A good weekend, the weather made it. Pier jumping is always fun :) | ||
M21L - Splits | ||