Training Log Archive: FocusIn the 7 days ending Dec 6, 2009:
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Sunday Dec 6, 2009 #
Grass / road warm up/down (afternoon) 19:08 [2] 3.4 km (5:38 / km)
ahr:146 max:164 shoes: Asics 3
Orienteering (afternoon) 1:02:13 [4] *** 12.87 km (4:50 / km)
ahr:175 max:184 spiked:14/25c shoes: Olway 2
Race distance: 11km
Mins per km: 5.65 mpk
It was nice to see a serious effort to remap the goarse. I made too many little mistakes to get close to breaking 5minsperkm. I wasn't expecting to break it. Reasons for not getting close to it were: leaving controls badly, one or two wrong route choices, goarse mapping, hidden controls, lost direction. For me, i'd have to make no more than 1minute of mistakes to break 5mins perkm. Or be like Colm Rothery and make tonnes of mistakes and run like lightening to make up for it. Not sure that's possible. Colm Rothery told me he ran 39mins for 9km in 1996. That's something unreal. Pat Healy reckons the control sites were easier then as today they were hidden in goarse alot of the time.
It was fun to run with Colm Moran for a few controls, i never run with people and it's unexciting most of the time. I think the last time i had a good head to head was when some local boy around the Curragh started 2mins behind me and inevitably caught me. That was a pressure situation, normally i never get to train in those conditions and could use the practise.
Map.
Curragh Winsplits.
Grass / road warm up/down (afternoon) 17:13 [2] 2.65 km (6:30 / km)
ahr:137 max:158 shoes: Asics 3
Note
Saturday Dec 5, 2009 #
Trails long (afternoon) 2:00:58 [2] 18.04 km (6:42 / km)
ahr:152 max:173 shoes: Asics 3
Friday Dec 4, 2009 #
Note
(rest day)
Thursday Dec 3, 2009 #
Road biking warm up/down (afternoon) 22:40 [1] 4.96 km (4:34 / km)
ahr:115 max:146 shoes: Specialised
Trails hills (afternoon) 1:12:32 [2] 11.15 km (6:30 / km)
ahr:149 max:170 shoes: Asics 3
Road biking warm up/down (afternoon) 11:46 [1] 4.03 km (2:55 / km)
ahr:106 max:130 shoes: Specialised
Wednesday Dec 2, 2009 #
S & C (evening) 16:40 [0]
Road biking warm up/down (evening) 11:00 [1] 3.88 km (2:50 / km)
ahr:128 max:145
Grass / road warm up/down (evening) 11:37 [2] 2.5 km (4:39 / km)
ahr:157 max:170 shoes: Asics 3
Grass / road intervals (evening) 22:46 [4] 5.85 km (3:54 / km)
ahr:180 max:189 shoes: Olway 2
1st: 3:18, 1.01km, 183avHR
rec: 0:57, 181m
2nd: 3:40, 994m, 184avHR
rec: 1:01, 198m
3rd: 3:41, 989m, 183avHR
rec: 1:09, 195m
4th: 3:42, 985m, 181avHR
rec: 1:34, 242m
5th: 3:43, 984m, 181avHR
Classic Dave, i run the first one too fast. I got a stitch half way on the fourth one. And i needed an extra 30 secs to recover after it before the 5th. I'm pretty happy with my 2nd to the 5th ones as the time is solid. I didn't look at my heart rate at any stage, just ran 10% harder than last Sundays race speed.
Grass / road warm up/down (evening) 6:37 [2] 1.34 km (4:56 / km)
ahr:157 max:166 shoes: Olway 2
I just noticed a tiny pain or bruising on my left knee cap at this stage.
Road biking warm up/down (evening) 16:00 [2] 3.99 km (4:01 / km)
ahr:124 max:144
Tuesday Dec 1, 2009 #
Road biking warm up/down (evening) 46:56 [2] 16.76 km (2:48 / km)
ahr:120 max:148 shoes: Specialised
Orienteering (evening) 45:00 [3] 5.77 km (7:48 / km)
ahr:144 max:160 shoes: Olway 2
Road biking warm up/down (evening) 52:00 [2] 15.49 km (3:21 / km)
ahr:119 max:150 shoes: Specialised
Monday Nov 30, 2009 #
S & C (evening) 25:00 [0]
Grass / road (evening) 1:02:42 [2] 11.0 km (5:42 / km)
ahr:146 max:161 shoes: Asics 3