Training Log Archive: roar

Event: Leinster League, Djouce Woods
 

New record score in the DBN league, 1558

Conor now needs to get 1347 in Donadea to beat me in the league. Could be tight.

Bit of a warm up jog. Up to the start and then around in the forest a little.

Leinster League in Djouce

Wanted to run well here and get a small bit of practice at being tired and orienteering before Portugal. 1 was poor, went to high but then was ok. Not paying proper attention on 4 and I drifted off line. Then there were mountain bikers that nearly killed me. Was too high then on the other side of the river.
Hit the hill up to 5 and the legs just stopped. Suddenly I was in a lot of trouble. Feeling wrecked. Was ok again going to 6 though it was then that I remembered that I hadn't had dinner yesterday. Soldiered on as far as 7.

Then the legs were gone and I could barely run for the rest of the course. Just died more and more as I went around. Was orienteering ok but trying hard to run fast on the the tracks was painful. Any kind of slope and I was going no where. Struggled on anyway. Was silly on 16 and didn't read the map, ended up on the higher track. Seems I was not the only one to do this! Decided on the road to 18 and actually got some semblance of a run here, kept up some speed to 19 but then I was stopped again. The last hill finished me off and I was not a happy camper when I finished.

Still very much in the mix mostly, though Cillin was well ahead, fair play to him. I think I'd have a go at his time if I wasn't so tired but that's only speculation. Will take it a bit easy tomorrow to try and have some legs in Portugal.

Cool down with Josh and Hugh. Body feeling pretty destroyed. The one small hill we did took it out of me.

Brown - Splits

Event: Dublin By Night, Glendoo Ridge West
 

Event: DUO 40th Anniversary Relay, Curragh
 

Warm up laps of the forest on Braveheart. Some by myself and some with ColmM. Feeling alright.

Curragh relay for DUO anniversary weekend.

All the young guys are injured or were planning so I was left to form DUO's team of Angus, myself and Andrew Cox in that order. Angus had a solid run and came back just a few seconds behind Cillin.

I went out after ColmM close enough that I didn't have to do any work to catch him. He already had the first control as a different gaffle that was a bit shorter than mine but not much. I got mine fine and took number 2 pretty solidly as well. Had to batter through some burned gorse then up the hill for 3 while Colm just ran straight up it and he was gone. He was never useful again. Was clean enough through this section of controls, got pushed a little going to 5. Saw Colm going to 8 when I was going 6 and then had a little hesitation on 7 (~10s).

I was fine then again for the next bit trying to keep the pace high and caught a few glimpses of Colm. Could see him running up the hill to 16 then and reckoned he could be catchable if the gaffles were favourable. They weren't and I could see him running on the far side of the road as I had to cross though some gorse and along the side of a bun hill embankment. Pushed hard all the way to the finish. The last hill absolutely destroyed me. Tried to keep running and succeeded but I was suffering a lot.

Andrew then ran well enough to held on to second place for us.
Good job team.

Happy enough. I know I'm not as fast as some of the others but the speed wasn't too far off. colm was the only person a good way ahead in terms of time.

Jog down to the road and back with ColmM and Cillin chatting about the race.

Ran with Conor to the road and then up the track to Kippure. A bit heavy feeling but ready to kill it on this night-o.

More warming up while I let Conor get a good headstart so that I wouldn't catch him.

Map

Glendoo NightO DBN 4

Big one today, my last chance to put big points into Conor before I miss Donadea by going to Portugal. He went out 5 mins ahead of me so I didn't think I would see him.

Took it handy enough to no.1. We were thrown in at the deep end pretty seriously though I was able to read the features enough. Running in the rough dark took a little while to get used to.

Slightly right on 2 but no worries, knew I had done the distance and picked it up easily.

3 was good and then there was someone standing at the control which helped confirm that where I thought it was was correct. 4 was pretty easy really, just had to find the bank. I was a little right again though and lost a few seconds.

5 I didn't pay full attention to my distance as I could see this shiny person in front of me who I thought I would try and catch. Overshot slightly but it was obvious I was too far from the lack of features so turned around and got it.

6 was excellent compass work if I say so myself. No problems.

7 the shiny person was still ahead of me but could only see them intermittantly as they jumped up and down the banks. Ran until I hit the second marsh and then along it to the control.

8 was the first time I became lost. The plan was to follow up the ditch, which I did but then in the circle I just headless chickened it. Stopped and thought for a second and could see that since I was in peat hags it had to be to my south west. It was. Checked the code to ensure it wasn't 9. 9 was short and striaghtforward then though I took it handy.

Went for the brave option on 10. No safety of the big gully. Since I still hadn't caught the shiny person I though that there's a very good chance it is Conor. Ticked off the features the whole way to 10. Ended up in the rectangular cutting just before it and popped in and got it.

Bit safer on 11 and got it fine. Very close to shiny person now, could see where 12 was going to be from them punching it.

Hit 12 and they were gone flying down the. Definitely Conor. Went after him, hit the junction and compass across with the intention of hitting the small ditch. Problem was, it was not the correct junction and I never saw the ditch. Crossed the big gully, much lower than Conor and wandered around for a bit. Really didn't know what was happening and was about to bail to the ditch when we found the black X. See ruth in the ditch and fly off to 13 and get it just in front of Conor.

Running fast to 14 but we stopped directly above it. Conor was <1m away from it standing confused as I punched it. 15 was easy and I was trying to run hard and get away. It seemed to work a little somehow. Using the features for 16 and compass for 17. All it took was a little hesitation on 18 and he was close to me again though.

19 was super weird, went past 16 on the way. Found the thing where I though it should be. Stopped, looked around, continued on a bit but then found it fine. Turns out it was 20m in the wrong place!

I had the fear then on 20 and the plan was to run to the ditch. Thought I had found it when I fell into a ditch but my GPS seems to disagree! Conor went by me here and I saw what I thought was the rock. The valley before it was nice and obvious so it was actually easy in the end.

Down to the river for 21, Conor on the left me on the right. He got a bit stuck on some peat hags. I though peat hags, it should be on the next one. It wasn't. It was on the next to next one. He got it just in front.

Short compass to 22, between the two hags and turn left. Conor was standing still like a fool. Got ahead again. Run fast on the track to 23 and into the control, easy and off towards 24. Suddenly no footsteps behind me. Kept going, no looking back. Have to put maximum time into him for points.

Last few controls were fun and mostly good. Dropped ~10s on 26 and then run to the finish. Turns out Conor fell in a bog hole is why I got away from him!

Great fun NightO unsure if I was net helped or hindered by Conor. I was definitely pulled by him for 13 but I'm sure the pace was higher near the end because of him too.

Long - Splits

Some increments in weights today. Heavier squats and slightly tougher side planks. Felt ok.

2x
10 7kg single leg squats

1x
10x 3kg I's Y's & T's

1x
20 45kg squats
20 45kg lunges

2x
30s 2 legged bridge on gym ball
15x 2 legged bridge raises and rollouts
60s plank with one leg lifts
45s side plank with twists + 5s one leg lift

2x
15 push ups
30 platform leg extensions
45 side leg raises each side
45 inside leg raises
15 lowered back ups
45s straight back holds

2x
30 back extension doggys with arm raise
30 side lift doggys
35 calf raises on step

1x
10x 40kg assisted chin ups
10x 40kg assisted pull ups
5x 40kg assisted wide arm chin ups

Was about to leave for my run when BANG and all the lights turned off. Alarm starts beeping at me. Looked at the circuit board, some things tripped so flick them back and nothing. Eventually flip the one outside but it all goes black again. Electrian was here, had to get cash for him and stay here while he tried to find the problem. Storage heater is fecked apparently so some new parts need to come. Then its 9 and I haven't had dinner yet. No running for me today!

Long one in the park since my car is a bit stuck at the moment. Conor joined me for a lap (yes he does train sometimes I hear) and then I topped it off with a bit more by myselt. Lovely clear evening, frosty but no wind so running was lovely. The was a moment where the obelisk was pointing directly up at the moon which had a star (Venus?) directly above it. Very enojoyable.

8am bowl of Alpen
apple juice
12pm chicken tikka 658
clementine
5pm cereal bar
8pm Nachos

Got a puntcure apparently so warm up jog over to the stadium and one lap.

For some reason I stopped my watch and started it again for the drills.

6x 800m 75s rest

Ground was harder and pretty frozen today. Made the going pretty good.
Stuck in well with the group mostly in the middle, though I was up near the front for number 5 as I was finding it pretty annoying being boxed in on the corners. Felt good.

2:53, 2:49, 2:48, 2:46, 2:46, 2:46

Cool down to Mayor Square, then onto the Luas as I was not enjoying running with the bag at all and was pretty tired. Got off at Four Courts and jogged home.

Last week I took it easy, though the runs at the weekend I was pushing it hard enough. I'd like to go a little longer on Wednesday this week to make up for the lack of long run on Saturday, though the two sessions should be enough. No long run this wknd is fine with Portugal coming up too.

Monday - am gym, pm run to & climbing
Tuesday - pm intervals
Wednesday - Ticknock Long run
Thursday - hills - probably steep ones with Conor
Friday - am gym
Saturday - Curragh relay, glendoo night-o
Sunday - Djouce

Doing a little food diary for a while:
Should really work out the calories of some things a bit better but this is just a start out of curiosity
7am 1.25 bowls of Alpen (this was too much, felt awful in the gym) ~300g 850
12pm Chicken fillet roll 700
apple 52
clementine 47
sweet potato fries 400
5pm cereal bar 100
8pm cereal + yoghurt bar 150
11pm omlette 500 (ham, mushrooms, peppers)

Total = 2799

Legs tired from the hill run. Also ate too much food for breakfast and could feel it in my stomach. I might need to start thinking about my weight a bit more. Will leave it until after Portugal.

1x
20 40kg squats
20 40kg lunges

1x
5 4kg + 2x 5 2.5 kg I's Y's & T's

2x
10 5kg single leg squats

2x
30s 2 legged bridge on gym ball
15x 2 legged bridge raises and rollouts
60s plank with one leg lifts
45s side plank with twists

2x
10 push ups with touchdown
30 platform leg extensions
45 side leg raises each side
45 inside leg raises
15 lowered back ups on gym ball
45s straight back holds on gym ball

2x
30 back extension doggys with arm raise
30 side lift doggys
35 calf raises on step

11x 40kg assisted pull ups
6x 40kg assisted chin ups
6x 40kg assisted dips

After messing about with this new parking space for a while we went climbing.
Bashed out a good few flags and was having a go at this one red I've tried before. Then finished off on a pink. C#Good fun.

Run home from Gravity. Kept it chilled and felt really great. Dropped in to the car park to have a look at something and it gave me a few flights of stairs to run on coming back out.