Training Log Archive: Focus

Took a run to see how long it takes to get onto the 3rock mountain from my house. With a new route i stumbled upon it took 28minutes there, 25 back, at an easy pace. I don't know why i've felt that i must drive there for terrain running now.
I tried to keep the workout intensity to a very low '2' but my legs are bursting with energy right now. Please let this continue!

I had a good run down to Cabinteely and back.

Why is it that 4 hours training in two weeks still has me tired in my legs? I just don't understand this, i shouldn't be fatigued cause i haven't done enough running in Finland or training in Ireland. Stupid.

C • World Cups 3

Waking heart rate down two beats this morning. Spent the afternoon watching the world cup in bed. Legs not as tired as yesterday. Might do an easy run on Sunday.

My legs are tired again today. My resting heart rate is up by 10% so i'm taking it easy until i feel good again. I don't understand why i've overtrained or have become slightly fatigued in my legs, but this is the situation so i'll have to rest up for a while. Hopefully not too long as my training plan for WOC was supposed to have started this week.

Kippure carpark to Tonduff north and back. Today is lovely and sunny and i didn't feel like wasting it on a run to Killiney hill. I found a nice technical part on the summit of Tonduff that can be extended onto from the Glencree map. Came back through some marshland and fell into marsh up to my waist that felt as warm as a jacuzzi.

I've being fatigued for the past week or so.

I did a run in Glencree at our club picnic to check the feasability of Glencree as a candidate for remapping for LOC2011. It has it's problems but has alot of good stuff in there and should be great.
Even though i've being too tired to train this week (aka lazy) my body didn't notice the time fly while running.
I did surveying on the run, it was on a laminated map and i was just marking veg with 'G', 'LG', 'W' etc to give a report afterwards to the mapping officer.

wrecked tired.

Bought some mapping equipment in town today. Saw Terminator. Still debating whether i rebuy my insoles or wait in the hope that i'll find my lost rugsack with all my valubles like: a tent, sleeping bag, expensive floor mat, garmin watch, brand new head torch, lots of clothes, o-shoes with custom insoles.

Cnoc summer series bbq today. I'm not sure how long i ran for yet, it was a score and i wasn't really doing anything at all. my blisters burst again and then i had to get out of terrain cause i didn't bandage up my feet.

This is a bed day.

and an easy week..

Got some energy to get out of bed and decided to run around Ballinastoe to check areas for the league race in November.

Lots of sleeping in Teros car, Teros apartment, and soon to be chair sleeps in the airport and on the plane.

Event: Jukola 2009
 

Jukola!

I ran the first leg for the Ticknocturnals - http://online2.jukola.com/tulokset/en/j2009_ju/kil...

First leg was a 4.5km cross country leg. Missed a little on two controls after the first but was only able to keep the speed of the train which wasnt as fast as the front guys. My legs had no push or speed, oh well. My biggest mistake was a 40second miss almost near the end heading back and in total i might have made 1.5mins in mistakes maybe. Just slow running kept me down the results list. Im happy enough, whatever!

Dead easy jog on a Jukola training map hitting some controls in a score course fashion.

Event: Forssa Games
 

cool down with Tero Mamia.

Forssa games:
Started out with a mistake on the first control and carried it through the course. Never really was up for it after that. Still tried to keep it clean and run fast enough. Crap map and terrain, nothing you would write home about. The Salo terrain was the best we were going to get on this trip.

I ran at intensity 5! woo hoo. But i had Oshoes on. boo. It was my first sprint (not including crap IOC "sprint") in probably 5 years. I did the model event in my car so haven't had any goals except to just bash out a run for fun. Bad routes sometimes, little misses and things, then some slowish running at the end when my speed was going.

12ish warmup on map, 8 cool down with ruairi.

Middle distance: I did kinda crap with alot of ok parts. But ok isn't saying much. Nothing good and great. I keep running out of touch with the map and off course from my direction.

compass training on the middle model map.

I did ok.

Event: Nordic Orienteering Championships 2009 (WCup 2009, 1&2)
 

15m warmup on the warm up map, 5m cooldown.

I did crap.

The map

Aimed for 25mins and just wanted to keep going. Today we ran on Mallisuunnistus, it was the model event for the races. I decided to run on the 1:10000 and just aimlessly run in the general direction of my control and get lost for 50-100meters whereby at such a distance i'd try to relocate while running. Good ground to map training and i think i fully understand this area. However, i have not orienteered here at speed. The plan for tomorrows long is to start slow for the first few controls and increase the speed slowly. I'd like a clean race tomorrow with a fast second half. I think its possible, but i wont know for sure until i hit the first control.
Hopefully ill get to bed early tonight instead of 3am last night.
Food is great here by the way. All you can eat buffet too.

Training for the long distance on a 1:15000 map. My speed was slow and I understood everything by the first control. I tested a route choice on one leg, and i tried to go straight on the line on another. Last two really short legs i needed my magnifying glass and could hardly run as it was pretty complex.

Middle distance race in Tampere with Ruairi and Colm. This race was really useful for getting competition practise in before the Nordic champs and world cup starting this Saturday.
I didnt miss much, i needed to just get back in touch with scandi maps. I missed one control by 4minutes, I even reran the same route in my cool down and couldnt get it to work. I also got the fastest split to the last control - wah hey!
Saved alot for Saturday. Sauna and beer with the lads and Tero afterwards helped the body to get relaxed.

Ran down to the Johnstown road bike shop to buy powerbars for Finland. Legs were tired.

Little 10minute warm up on the road at the start, and a 5minute cool down with Niall Ewen via the lake for the real cool down in the water.

Today was a decent race around Muckross. I remember very little of this area from my junior training camps back in the day. This was a race i wanted to open my legs up on and gain some bloody self confidance for Finland. I think i achieved that.

I dropped down to the track for number 5, stupid and was a nervous decision instead of going straight. Number 7 i veered a tiny bit right of the fenced area but didn't loss many seconds realising this. But i lost some seconds coming in from a new angle to the flag. Walked into a tree on the uphill to 8 while planning ahead, but saw Ruairi then and he was about 90seconds ahead. I would have liked to have gone along the fence to number 10 but witnessed Johan and Marcus earlier run through number 5 to get to 10 and felt compelled that i should choose it just cause the leaders went that way. I saw Andrew and Ruairi on leg 12 about 150 meters ahead after the tunnel. Time for powerbar! Although i had no saliva. Mank.

I only caught the tail of them just bearly by number 13 (1km later). Andrew went in to 14 first but missed it. Ruairi and I ran through together until he was a little slow getting into 16. I gave a little surge just to get some space between us and pretend to look strong in running when in fact i'd crumble if we had to sprint there and then. Just powered on leg 17 and 18 and looked back to see no sign of Ruairi. Legs were crumbling over the broken rock. When leaving 18 though i looked forward to a well earnt cruise to the finish when i saw Bill Edwards very far away! Damn..

So i tried to run but really had nothing much, and he was 250meters away. I had to just run as fast as i could and see how things went. I dove between the upper and lower strings of an electric fence only to be shocked in my calf which resulted in the fence whipping Frank Ryan in the arm for his troubles. If i knew it was on i think i wouldn't have dove head first through.. My shouting gave my position away to Bill. I downed the jelly babies before going in to 19, tried to get there to 20 with him but it just didn't work out for me. He crossed the line about 10 meters in front of me. Oh well.

I missed alot of optimal route choices in the beginning, but still was satisfied with most of my own routes. I missed 1minute on the course in total.

Recovery run down the N11 in the evening.