Training Log Archive: DoobyIn the 7 days ending Aug 29, 2016:
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Monday Aug 29, 2016 #
10 AM
Note
Might change this later but this plan is based on what I think is happening this week. If UCC were better at administration I might actually have an idea what i'm doing this week. In theory i'm starting a HDip in GIS on Thursday in UCC, 3 days a month for 10 months, usually first weekend of the month.
Monday - Running
Tuesday - Cycling
Wednesday - Running
Thursday - Rest (starting back in UCC)
Friday - Running (short & easy with robrunner)
Saturday - Running, when I get back from UCC, or maybe somewhere different on the way back
Sunday - Cycling
Monday - Running
Tuesday - Cycling
Wednesday - Running
Thursday - Rest (starting back in UCC)
Friday - Running (short & easy with robrunner)
Saturday - Running, when I get back from UCC, or maybe somewhere different on the way back
Sunday - Cycling
5 PM
Trails/Road 41:02 [3] 8.77 km (4:41 / km)
ahr:145 max:157 shoes: Adidas Supernova Black (2015)
Legs were probably less tired this week than last, but they were more tired yesterday evening than they would have been last week. Right hamstring a small bit of an issue. Sore still after the cramp yesterday, didn't bother me running though.
Tried to focus on running form, trying to avoid ruining another sock, and avoided that. Some soreness still afterwards on my feet, left toes.
Running pace was comfortable for this so not doing too badly at the moment. But I can't remember when I ran more than 10km last. Probably in Sweden in June, but not since then. Need to up the distance if i'm to survive the weeks ahead.
Tried to focus on running form, trying to avoid ruining another sock, and avoided that. Some soreness still afterwards on my feet, left toes.
Running pace was comfortable for this so not doing too badly at the moment. But I can't remember when I ran more than 10km last. Probably in Sweden in June, but not since then. Need to up the distance if i'm to survive the weeks ahead.
Sunday Aug 28, 2016 #
12 PM
Cycling warm up/down 33:43 [2] 12.76 km (2:39 / km) +72m 2:34 / km
ahr:117 max:144 shoes: Spiuk ZS11
1 PM
Cycling race 1:28:10 [5] 54.12 km (1:38 / km) +520m 1:33 / km
ahr:157 max:186 shoes: Spiuk ZS11
Kilmallock 2016
Was just outside top 10, lost out in the sprint, just don't have the finishing speed. Caused plenty of trouble in the race, but lost out by not having it in the end. Fun day though.
Decent sized group starting out. Relaxed enough start and I was back a bit. Started to move forward after Ardpatrick, onto the climb, pace wasn't too hectic, until I hit the front! After that it moved along nicely. I turned down for Ballyorgan in the lead and thought the climbing was done, but I was definitely wrong. The dip on the profile was just down to the village, and from there a big hill ensued. Tough. Nearly 2km of a climb. Think Munster Hill Climb Champs might be up this on September 10th, might consider it.
Towards the front still. And then onto the descent. Once through Kilfinane the group was down to 20. The hill had done damage. Pace wasn't great back towards Kilmallock, and the lap didn't go as far as there, started it again closer to Ardpatrick.
Blarney chap attacked before Ardpatrick so I went after him. Caught him and a De Ronde guy, but we didn't get far. Spent a lot of time on the front from here, and again on the 2nd climb up through Ballorgan. It didn't cause any damage though as group remained the same.
Positioned myself alright for the end but when the sprinters went I didn't have the speed to chase. Something to think about. But a fun safe day out, didn't see any falls today.
Was just outside top 10, lost out in the sprint, just don't have the finishing speed. Caused plenty of trouble in the race, but lost out by not having it in the end. Fun day though.
Decent sized group starting out. Relaxed enough start and I was back a bit. Started to move forward after Ardpatrick, onto the climb, pace wasn't too hectic, until I hit the front! After that it moved along nicely. I turned down for Ballyorgan in the lead and thought the climbing was done, but I was definitely wrong. The dip on the profile was just down to the village, and from there a big hill ensued. Tough. Nearly 2km of a climb. Think Munster Hill Climb Champs might be up this on September 10th, might consider it.
Towards the front still. And then onto the descent. Once through Kilfinane the group was down to 20. The hill had done damage. Pace wasn't great back towards Kilmallock, and the lap didn't go as far as there, started it again closer to Ardpatrick.
Blarney chap attacked before Ardpatrick so I went after him. Caught him and a De Ronde guy, but we didn't get far. Spent a lot of time on the front from here, and again on the 2nd climb up through Ballorgan. It didn't cause any damage though as group remained the same.
Positioned myself alright for the end but when the sprinters went I didn't have the speed to chase. Something to think about. But a fun safe day out, didn't see any falls today.
2 PM
Cycling warm up/down 11:28 [2] 3.85 km (2:59 / km) +28m 2:53 / km
ahr:114 max:134 shoes: Spiuk ZS11
Took a while to get going. SERIOUS cramp in my right hamstring just after finishing. Ouch.
Saturday Aug 27, 2016 #
11 AM
Cycling 1:02:18 [2] 31.42 km (1:59 / km) +268m 1:54 / km
ahr:138 max:157 shoes: Spiuk ZS11
Lough Guitane-Glenflesk-Barraduff
Easy enough spin after volunteering at parkrun this morning. Into the wind up by the lake so made that a bit harder. But to Barraduff and back to Killarney I had a nice tailwind so was moving nicely.
Legs feeling alright, need to stretch them a bit later and they should be grand for tomorrow.
Bit of rain nearing home but didn't bother with the jacket, wasn't heavy.
Took some moss off the roof then since there was a ladder to hand, so a couple of hours of that when I got home, that won't affect my legs but arms are likely to be tired.
Easy enough spin after volunteering at parkrun this morning. Into the wind up by the lake so made that a bit harder. But to Barraduff and back to Killarney I had a nice tailwind so was moving nicely.
Legs feeling alright, need to stretch them a bit later and they should be grand for tomorrow.
Bit of rain nearing home but didn't bother with the jacket, wasn't heavy.
Took some moss off the roof then since there was a ladder to hand, so a couple of hours of that when I got home, that won't affect my legs but arms are likely to be tired.
Friday Aug 26, 2016 #
Note
(rest day)
Work night out so rest day as planned.
Thursday Aug 25, 2016 #
7 PM
Trails/Road 47:31 [3] 10.11 km (4:42 / km) +91m 4:30 / km
ahr:148 max:164 shoes: Adidas Supernova Black (2015)
Lap of Muckross Lake
Bit later than intended as had an errand to run. But probably worked out for the better as some heavy showers passing over when I left work. Nice and sunny, but a bit cooler by the time I did get out.
Legs mostly behaved themselves, could feel them at times but didn't affect the pace. Did have another hole in my right sock at the end of the run though. This didn't happen I don't think until recently. So something has changed somewhere to cause this.
Bit later than intended as had an errand to run. But probably worked out for the better as some heavy showers passing over when I left work. Nice and sunny, but a bit cooler by the time I did get out.
Legs mostly behaved themselves, could feel them at times but didn't affect the pace. Did have another hole in my right sock at the end of the run though. This didn't happen I don't think until recently. So something has changed somewhere to cause this.
Wednesday Aug 24, 2016 #
Note
(rest day)
Nearly got tempted out cycling but didn't trust my eyes after having the drops put in.
Cut the grass instead, it was a nice evening, so worth getting some fresh air.
Cut the grass instead, it was a nice evening, so worth getting some fresh air.
Tuesday Aug 23, 2016 #
5 PM
Cycling 1:00:07 [3] 32.01 km (1:53 / km) +361m 1:47 / km
ahr:150 max:170 shoes: Spiuk ZS11
Felt good this evening and that's reflected in the effort. Knew I was going well early on. Nice evening too.
Hit the climb and pushed. No bike to chase this week on the way up, different story on the way down though.
Happy with the climb, faster than last week, getting closer to 10 minutes.
Then near the top I passed a clubmate descending so had him to chase down on the way down. Had a couple of cars to pass on the steep part, first I went by on my own and the 2nd pulled in for me. Gaining on the KCC lad. Caught him just before the flat straight by the lake. And then dropped him. Kept the effort high to ensure I got away.
Nearing home I realised that I was close to breaking 60 minutes for the spin but ended up being a few seconds over, not much I could have done to get under.
Will see if I get to train tomorrow, suppose depends on the eyes when I get home. But rest would be good too after racing last Sunday. No harm in getting the legs right for this weekend too. Possibly last bike race of the year.
Hit the climb and pushed. No bike to chase this week on the way up, different story on the way down though.
Happy with the climb, faster than last week, getting closer to 10 minutes.
Then near the top I passed a clubmate descending so had him to chase down on the way down. Had a couple of cars to pass on the steep part, first I went by on my own and the 2nd pulled in for me. Gaining on the KCC lad. Caught him just before the flat straight by the lake. And then dropped him. Kept the effort high to ensure I got away.
Nearing home I realised that I was close to breaking 60 minutes for the spin but ended up being a few seconds over, not much I could have done to get under.
Will see if I get to train tomorrow, suppose depends on the eyes when I get home. But rest would be good too after racing last Sunday. No harm in getting the legs right for this weekend too. Possibly last bike race of the year.