Training Log Archive: DoobyIn the 7 days ending Apr 13, 2016:
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Wednesday Apr 13, 2016 #
3 PM
Note
LOC 2016 M21E Start Times
16 (11.11)
12
4
4
4
12
8
20
8
4
4
4
4 (12.55)
Why can't the start intervals be consistent???
16 (11.11)
12
4
4
4
12
8
20
8
4
4
4
4 (12.55)
Why can't the start intervals be consistent???
C • AAAGH 11
5 PM
Cycling 1:24:33 [3] 41.22 km (2:03 / km) +518m 1:56 / km
ahr:144 max:169 slept:7.45 shoes: Spiuk ZS11
Moll's Gap
Some showers going but decided to risk it, looked alright. Didn't escape the rain, 1 really heavy shower just before Adopt-a-Sheep on the way down, nasty, but other than that it was nice.
Legs felt mostly ok but some right knee pain when I started climbing, above it, went away again though.
Only 1 second faster up Ladies View than the last time, could feel that the end of the climb wasn't going that good, didn't feel strong. But I keep on improving my time from Molls Gap to Muckross, would prefer improvements going uphill though.
Felt tired by the time I got home.
Some showers going but decided to risk it, looked alright. Didn't escape the rain, 1 really heavy shower just before Adopt-a-Sheep on the way down, nasty, but other than that it was nice.
Legs felt mostly ok but some right knee pain when I started climbing, above it, went away again though.
Only 1 second faster up Ladies View than the last time, could feel that the end of the climb wasn't going that good, didn't feel strong. But I keep on improving my time from Molls Gap to Muckross, would prefer improvements going uphill though.
Felt tired by the time I got home.
Tuesday Apr 12, 2016 #
5 PM
Trails/Road 44:00 [3] 10.24 km (4:18 / km) +57m 4:11 / km
ahr:146 max:156 slept:7.4 weight:72kg shoes: Adidas Supernova Black (2015)
Golf Course & Knockreer Demesne
Battery on the watch died after 7k so time is an accurate enough estimate as ran in the door to check my other watch. Lost a few seconds.
Had to wait on the golf course for a couple of lads to tee off from my left, balls actually landed close enough to the track. I waited outed of the direct line of the fairway, could see and hear the whack of the tee shot, but couldn't see the ball when I looked up. Sign said to wait so glad I did.
Legs feeling alright, ran a bit faster than I intended but no consequences afterwards.
Lovely evening so ran legs got a taste of the fresh air.
Battery on the watch died after 7k so time is an accurate enough estimate as ran in the door to check my other watch. Lost a few seconds.
Had to wait on the golf course for a couple of lads to tee off from my left, balls actually landed close enough to the track. I waited outed of the direct line of the fairway, could see and hear the whack of the tee shot, but couldn't see the ball when I looked up. Sign said to wait so glad I did.
Legs feeling alright, ran a bit faster than I intended but no consequences afterwards.
Lovely evening so ran legs got a taste of the fresh air.
Monday Apr 11, 2016 #
2 PM
Note
Think (Know) glute on the right hand side needs a bit of work, has been sore from last Thursday/Friday.
Monday - Turbo or Cycling (depends on the weather)
Tuesday - Running
Wednesday - Cycling
Thursday - Circuits
Friday - Running
Saturday - Cycling
Sunday - Orienteering (LOC)
Could do with a rest day and if a reason for one crops up (possibility that it might) then i'll avail of it. Will see how the week goes, Friday is the likely candidate for being a rest day but depends what the weather is like. But can't say i'm too worried about LOC. Still not sure what I am worried about.
Monday - Turbo or Cycling (depends on the weather)
Tuesday - Running
Wednesday - Cycling
Thursday - Circuits
Friday - Running
Saturday - Cycling
Sunday - Orienteering (LOC)
Could do with a rest day and if a reason for one crops up (possibility that it might) then i'll avail of it. Will see how the week goes, Friday is the likely candidate for being a rest day but depends what the weather is like. But can't say i'm too worried about LOC. Still not sure what I am worried about.
5 PM
Cycling 1:03:21 33.35 km (1:54 / km) +171m 1:51 / km
ahr:145 max:166 slept:7.04 shoes: Spiuk ZS11
Lovely evening so out on the road rather that in front of the telly.
Took me a while to figure out that it was going to be a tough trip home. Tailwind out of Beaufort so had to face into it on the way home.
Pushed the return a bit, tried to keep the intensity up. Think it went ok. Need longer spins more than short ones although reckon if i'm out Wednesday it'll be Ladies View for some climbing.
A few cyclists in front of me on the way home, 1 around Fossa GAA and another around Hegarty's Shop so they were encouragement.
Not liking the road up home, tougher with a more gradual incline I think, gradual for the first part, flat part by the church, before the steeper bit. It's the gradual part i'm not liking but maybe with more training it'll be better.
Took me a while to figure out that it was going to be a tough trip home. Tailwind out of Beaufort so had to face into it on the way home.
Pushed the return a bit, tried to keep the intensity up. Think it went ok. Need longer spins more than short ones although reckon if i'm out Wednesday it'll be Ladies View for some climbing.
A few cyclists in front of me on the way home, 1 around Fossa GAA and another around Hegarty's Shop so they were encouragement.
Not liking the road up home, tougher with a more gradual incline I think, gradual for the first part, flat part by the church, before the steeper bit. It's the gradual part i'm not liking but maybe with more training it'll be better.
Sunday Apr 10, 2016 #
Event: Munster League, Rosskerrig
9 AM
Trails/Road 43:27 [3] 8.81 km (4:56 / km) +154m 4:32 / km
ahr:145 max:162 slept:7.45 shoes: Inov X-Talon (Blue)
Muckross
Got an early text to hear that orienteering was cancelled:-( So had to have a think about when and where training would happen today. Decided on a pre-breakfast run since I was awake anyways.
Snow was pretty heavy out running. Foosteps I left leaving Poulnadeirke for Mangerton Road on the way to the loop around the other forest were nearly covered by the time I got back 20 minutes later.
Legs not feeling too bad today but calves felt a bit tight, left quad also tight near the end.
Weird day to be out, April and it's snowing!
Considering turbo later on but we'll see.
Got an early text to hear that orienteering was cancelled:-( So had to have a think about when and where training would happen today. Decided on a pre-breakfast run since I was awake anyways.
Snow was pretty heavy out running. Foosteps I left leaving Poulnadeirke for Mangerton Road on the way to the loop around the other forest were nearly covered by the time I got back 20 minutes later.
Legs not feeling too bad today but calves felt a bit tight, left quad also tight near the end.
Weird day to be out, April and it's snowing!
Considering turbo later on but we'll see.
6 PM
Turbo Trainer 31:01 [2]
ahr:128 max:140
Avg Cadence = 94rpm
Followed through with my earlier idea. Some reading (Trailfinders Brochure) following by catching up with The Big Bang Theory.
Also did the session in my 'training room'. Seeing what the set-up is like. Still not sure where the tv will go.
Followed through with my earlier idea. Some reading (Trailfinders Brochure) following by catching up with The Big Bang Theory.
Also did the session in my 'training room'. Seeing what the set-up is like. Still not sure where the tv will go.
Saturday Apr 9, 2016 #
8 AM
Cycling 2:20:25 [3] 62.71 km (2:14 / km) +567m 2:09 / km
ahr:127 max:173 slept:7.15 shoes: Spiuk ZS11
Muckross-Kilarney-Mangerton Rd-Lough Guitane-Glenflesk-Barraduff-Anablaha-Killarney-Muckross
Club spin. Pace calm enough but Mike was pushing the hills so I did the same. Bit of competition on them which I found tough, he was suffering more than me, but made some use of the spin since avg pace wasn't hectic. Alright hill training.
8 started the spin, lost 3 for an early turn home before Anablaha, so 5 in the end. Weather was cold but no wind. Wrapped up well. Avoided rain but did spot a shower east of Anablaha but didn't land on us.
Club spin. Pace calm enough but Mike was pushing the hills so I did the same. Bit of competition on them which I found tough, he was suffering more than me, but made some use of the spin since avg pace wasn't hectic. Alright hill training.
8 started the spin, lost 3 for an early turn home before Anablaha, so 5 in the end. Weather was cold but no wind. Wrapped up well. Avoided rain but did spot a shower east of Anablaha but didn't land on us.
Friday Apr 8, 2016 #
6 PM
Trails/Road 48:29 [3] 10.01 km (4:51 / km) +90m 4:38 / km
ahr:147 max:165 slept:7.32 shoes: Adidas Supernova Black (2015)
Lap of Muckross Lake
Nice evening, not that warm but chose gear wisely. Buff as a headband kept earphones under control.
Met a few people out being tourists around the lake which at least wasn't high. Evidence of where it had been was visible in places.
Legs behaved themselves but I wasn't pushing it. Bit sore afterwards. Wasn't feeling too fit on the hills but I'll have more of that on Sunday on terrain, which should be fun.
Not ideal that garmin sync brings in elapsed time rather than total. I did stop my watch for a few seconds to take a photo.
Nice evening, not that warm but chose gear wisely. Buff as a headband kept earphones under control.
Met a few people out being tourists around the lake which at least wasn't high. Evidence of where it had been was visible in places.
Legs behaved themselves but I wasn't pushing it. Bit sore afterwards. Wasn't feeling too fit on the hills but I'll have more of that on Sunday on terrain, which should be fun.
Not ideal that garmin sync brings in elapsed time rather than total. I did stop my watch for a few seconds to take a photo.
Thursday Apr 7, 2016 #
4 PM
Note
What could I use to draw a sketch map of an area in Tralee for work?
OCAD
Should be able to use the work as a start for a Tralee sprint map at some stage :-)
Speaking of sprint maps, made some progress on Killarney recently, been a long time since I looked at it last. Just need to find some more time
OCAD
Should be able to use the work as a start for a Tralee sprint map at some stage :-)
Speaking of sprint maps, made some progress on Killarney recently, been a long time since I looked at it last. Just need to find some more time
5 PM
Circuits 55:10 [3] 0.0 km
ahr:130 max:174 slept:7.23 shoes: Inov X-Talon (Blue)
3 Circuits of 8 stations with 1 minute on.
Tough.
Better at press-ups this week.
Ended up with Mark this evening and that was definite motivation to have someone to have a go off. 1st time round the shuttle sprints I was just ahead but put some distance into him the 2nd and 3rd circuits.
Some time on the core in between.
I was advised to work on my glutes, posture is wrong for squats, so would be of benefit to correct it.
Tough.
Better at press-ups this week.
Ended up with Mark this evening and that was definite motivation to have someone to have a go off. 1st time round the shuttle sprints I was just ahead but put some distance into him the 2nd and 3rd circuits.
Some time on the core in between.
I was advised to work on my glutes, posture is wrong for squats, so would be of benefit to correct it.