Training Log Archive: roarIn the 28 days ending Feb 22, 2015:
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Sunday Feb 22, 2015 #
9 PM
Stretching/Rehab 20:00 [0]
(injured) (rest day)
Put on an episode of community and did some stretching. Took it easy today as I was feeling very tired from lack of sleep.
Saturday Feb 21, 2015 #
Stretching/Rehab 35:00 [0]
stretching + Foam rolling of the legs.
There is some tightness in there alright.
There is some tightness in there alright.
1 PM
Cycling (road) 1:00:59 [2] 27.71 km (2:12 / km) +236m 2:07 / km
2x laps of the phoenix park with an extra loop up the Kyber. I was reluctant to go on a long one as I want to see what the effect on my calf is. The physio said cycling should be fine but I had noticed it cycling the other day. Shall see now. Actually a nice sunny day out, though extremely windy.
Friday Feb 20, 2015 #
Note
(injured)
Visited the physio.
Strain of my lower left calf. Seems mostly to be an overuse injury. A week off running, can cycling, cross train, swim and strength all I want so will be doing that.
In general my legs are very tight so I'm booked in for a massage on Monday to try and loosen them up. As a result my goal for this injury is to release the tightness in my legs.
Strain of my lower left calf. Seems mostly to be an overuse injury. A week off running, can cycling, cross train, swim and strength all I want so will be doing that.
In general my legs are very tight so I'm booked in for a massage on Monday to try and loosen them up. As a result my goal for this injury is to release the tightness in my legs.
7 PM
Swimming 35:56 [2]
(injured)
Went for a swim in the markievicz centre. Some lengths is breast stroke and some intervals of front crawl inTervals intermixed. Tough enough on the old lungs.
Thursday Feb 19, 2015 #
Note
Calf feels amazingly good today. No idea what I did. I'll do some cross training of some form this evening and have physio tomorrow morning. Should also get time to upload the details about POM tonight.
7 PM
Strength (cardio) 36:15
ahr:107 max:160 (injured) shoes: Asics GT 1000
Some random exercise in the gym. Did about 10 mins of recumbant bike, 10 mins of cross trainer and 10 mins of rowing with Gina there keeping me entertained.
Stretching/Rehab 19:46 [0]
ahr:68 max:72 shoes: Asics GT 1000
Some stretching and foam rolling while I was in the gym
Wednesday Feb 18, 2015 #
Note
(injured)
Travelling pretty much all day. Home at 19:30. Some anti inflammatory cream and stretching on the calf.
Tuesday Feb 17, 2015 #
Note
(injured)
Didn't run today. Calf is dodgy but I think it should get better fast enough.
Monday Feb 16, 2015 #
Note
(injured)
Oops
10 AM
Running (road) warm up/down 12:30 [2] 2.0 km (6:15 / km)
Jog to the start with Darren and a small bit of dynamics to loosen up.
Orienteering race 1:58:30 [4] 18.0 km (6:35 / km)
shoes: Inov8 X-Talon 212
POM day 3 WRE
Sunday Feb 15, 2015 #
9 AM
Running (road) warm up/down 13:43 [2] 2.15 km (6:23 / km) +3m 6:20 / km
shoes: Inov8 X-Talon 212
Getting ready to take the middle seriously. A good warm up and decent bit of dyanimcs. Feeling excellent considering the previous day.
Orienteering race 47:30 [5] 8.77 km (5:25 / km) +14m 5:22 / km
shoes: Inov8 X-Talon 212
Running (road) warm up/down 12:04 [1] 1.95 km (6:11 / km) +15m 5:57 / km
shoes: Inov8 X-Talon 212
Cool down up and down the road with Greg A.
Saturday Feb 14, 2015 #
11 AM
Running (road) warm up/down 12:28 [3] 2.23 km (5:36 / km) +2m 5:35 / km
shoes: Inov8 X-Talon 212
To the start and a lot of the way back. Then some dynamics to the start again. Feeling nice before this long distance. Really feeling like I could handle it no problem.
Orienteering race 1:48:05 *** 19.08 km (5:40 / km) +26m 5:38 / km
shoes: Inov8 X-Talon 212
POM day 1 Long
Plan was to take it easy at the start and see how I felt, try and build into it and not tire myself out for the rest of the weekend.
Started out handy enough for 1, wanted to take my time and learn what the map was like as I hadn't run on this stuff before. Kept close to the line and then around the hill to the left. I learned a lot here, go straight and hashings are rough. The next few controls I kept up the straight and was reading the map well and moving along nicely. 5 I decided to take the track option to avoid the darker green. Seems like it was the right one. Back on straight line mode then, even for 7. There was a bit of an elephant track here though it was a bit hard to follow in places. Decided to get over the hill early for 8 and had a small hesitation on the way into it but nothing major.
The next section of the course got much flatter and now I was trying to run faster. Compass work was good and still spiking controls, seeing all the features well. Little slip up on 14 where I didn't run along the road as far as I had intended but no major time loss here either. May have been better to just go straight! Saw Alasdair here too and he didn't seem to be going too much faster than me, though he still got away. 16 was the first time I really went off line and I started having to work harder to orienteer well. By not leaving the control perfectly I got pushed further and further right throughout the leg though I had no problem with the control. Lost a small bit of concentration on 17 and had to slow down to take the control, losing probably 15-20s. Hit 18 just ahead of Lucas Basset, saw him punch 19 but that was that. Ran hard enough through the spectator then with two guys just ahead of me.
Body then started to feel tired hitting 21 and I left without actually reading the map and kinda wandered towards 22 (post note: 22 was a bad one for me this trip wasn't it!). Didn't read the circle at all really and was looking for it on the spur when all I needed to do was go to the top of the hill. ~1 min gone. Went left to the ride for 23, not pushing too hard to save the legs for the middle. Novikov reached this with me and me messed around as we realised the SI box was broken and we had to manual punch. I then followed him through the green towards 24 which was a bad plan. Looked for it a bit early. Maybe 30-40s lost on this leg. Bit low for 25 too and easy run to the finish.
Overall pleased enough with this, the first race of the year though I took it handy enough. Need to work on my late concentration it would seem.
Plan was to take it easy at the start and see how I felt, try and build into it and not tire myself out for the rest of the weekend.
Started out handy enough for 1, wanted to take my time and learn what the map was like as I hadn't run on this stuff before. Kept close to the line and then around the hill to the left. I learned a lot here, go straight and hashings are rough. The next few controls I kept up the straight and was reading the map well and moving along nicely. 5 I decided to take the track option to avoid the darker green. Seems like it was the right one. Back on straight line mode then, even for 7. There was a bit of an elephant track here though it was a bit hard to follow in places. Decided to get over the hill early for 8 and had a small hesitation on the way into it but nothing major.
The next section of the course got much flatter and now I was trying to run faster. Compass work was good and still spiking controls, seeing all the features well. Little slip up on 14 where I didn't run along the road as far as I had intended but no major time loss here either. May have been better to just go straight! Saw Alasdair here too and he didn't seem to be going too much faster than me, though he still got away. 16 was the first time I really went off line and I started having to work harder to orienteer well. By not leaving the control perfectly I got pushed further and further right throughout the leg though I had no problem with the control. Lost a small bit of concentration on 17 and had to slow down to take the control, losing probably 15-20s. Hit 18 just ahead of Lucas Basset, saw him punch 19 but that was that. Ran hard enough through the spectator then with two guys just ahead of me.
Body then started to feel tired hitting 21 and I left without actually reading the map and kinda wandered towards 22 (post note: 22 was a bad one for me this trip wasn't it!). Didn't read the circle at all really and was looking for it on the spur when all I needed to do was go to the top of the hill. ~1 min gone. Went left to the ride for 23, not pushing too hard to save the legs for the middle. Novikov reached this with me and me messed around as we realised the SI box was broken and we had to manual punch. I then followed him through the green towards 24 which was a bad plan. Looked for it a bit early. Maybe 30-40s lost on this leg. Bit low for 25 too and easy run to the finish.
Overall pleased enough with this, the first race of the year though I took it handy enough. Need to work on my late concentration it would seem.
Running (road) warm up/down 9:27 1.51 km (6:15 / km) +1m 6:14 / km
shoes: Inov8 X-Talon 212
From the finish, up the road a bit and back to the car. Feeling alright actually.
9 PM
Running (road) warm up/down 6:58 [2] 1.13 km (6:10 / km)
shoes: Inov8 Road-X 255
Jog to the start. Got a little lost and had to ask where it was.
Orienteering race 18:34 [4] 3.77 km (4:56 / km) +12m 4:51 / km
shoes: Inov8 Road-X 255
Running (road) warm up/down 2:49 0.22 km (12:41 / km) +5m 11:24 / km
shoes: Inov8 Road-X 255
Jog to the car to get changed and go home as it was quite late.
Friday Feb 13, 2015 #
Event: Portugal O Meeting
3 PM
Running (road) warm up/down 10:14 [2] 1.7 km (6:01 / km) +5m 5:56 / km
shoes: Inov8 Road-X 255
Warm up. Jogging up and down in the tiny area before the start trying to feel fresher after getting up at 4:30 am and travelling all day. Sitting in the rain didn't help. Managed to acquire some semblance of looseness before I started.
Orienteering race 17:26 [4] *** 3.95 km (4:25 / km) +5m 4:23 / km
spiked:15/16c shoes: Inov8 Road-X 255
SI sprint. Got to use SI Air again, so nice.
Started off hard enough but very quickly realised that any kind of speed was out of the question and toned it back. Went right to 2 and the sandy hill really slowed me down, saw Jonny running at the top of the junction I was heading towards and had caught him before 3. Wrong route to 5 but then it seemed to flow pretty well. Was moving ok, if a bit sluggish. Saw Gina get barked at by a tiny dog, but then was picking routes well. Read the descriptions for 10 and saw inside corner so went to the inside but they had fooled me. (noted later that maybe it's a thing to only read the on map descriptions for sprints). Finished well then moving acceptably, if feeling a bit spent. It felt a lot shorter than I am used to sprints feeling for some reason.
A nice start, didn't kill myself and got around quite successfully. I thought it was a lovely area for a sprint.
Started off hard enough but very quickly realised that any kind of speed was out of the question and toned it back. Went right to 2 and the sandy hill really slowed me down, saw Jonny running at the top of the junction I was heading towards and had caught him before 3. Wrong route to 5 but then it seemed to flow pretty well. Was moving ok, if a bit sluggish. Saw Gina get barked at by a tiny dog, but then was picking routes well. Read the descriptions for 10 and saw inside corner so went to the inside but they had fooled me. (noted later that maybe it's a thing to only read the on map descriptions for sprints). Finished well then moving acceptably, if feeling a bit spent. It felt a lot shorter than I am used to sprints feeling for some reason.
A nice start, didn't kill myself and got around quite successfully. I thought it was a lovely area for a sprint.
Running (road) warm up/down 17:19 [3] 2.21 km (7:50 / km) +2m 7:48 / km
shoes: Inov8 Road-X 255
Cool down with Jonny and Gina. Went out onto the map area and just jogged around.
Wednesday Feb 11, 2015 #
6 PM
Running (road) 30:15 6.28 km (4:49 / km) +38m 4:41 / km
ahr:130 max:156 shoes: Inov8 Road-X 255
Run in the park to keep the legs ticking over before the weekend.
Took it easy but I tried to keep the cadence close to 90 as had been mentioned in the talk yesterday. Felt really fast at the start but got used to it a bit. Still had to concentrate to make sure I kept it up. New shoes were fantastic.
HR monitor made a reappearance. The first 12 mins are nonsense but it seems to be alright after then.
Took it easy but I tried to keep the cadence close to 90 as had been mentioned in the talk yesterday. Felt really fast at the start but got used to it a bit. Still had to concentrate to make sure I kept it up. New shoes were fantastic.
HR monitor made a reappearance. The first 12 mins are nonsense but it seems to be alright after then.
Tuesday Feb 10, 2015 #
Note
Had a talk by Chris Jones (the AAI national endurance coach) after training today. He was extremely interesting.
The big things he was saying was that as an endurance athlete you need to first build up your distance times.
Then you can do more distance at this higher pace doing less damage.
I am probably more of a strong powerful runner than one who just keeps going. The impact of this is it is very easy to reduce my aerobic threshold. This means I need to be careful to not be training above aerobic threshold the whole time and make sure I do my slow runs slow.
Other things to note are keep fast cadence and do short hills and drills more often and I really really need to sort out my HR monitor.
The big things he was saying was that as an endurance athlete you need to first build up your distance times.
Then you can do more distance at this higher pace doing less damage.
I am probably more of a strong powerful runner than one who just keeps going. The impact of this is it is very easy to reduce my aerobic threshold. This means I need to be careful to not be training above aerobic threshold the whole time and make sure I do my slow runs slow.
Other things to note are keep fast cadence and do short hills and drills more often and I really really need to sort out my HR monitor.
6 PM
Running (road) warm up/down 20:24 [1] 3.34 km (6:07 / km)
ahr:111 max:144 shoes: Asics Gel 1170
Some laps and then drills and strides. Feeling pretty rough.
Running (road) intervals 12:23 [3] 2.53 km (4:54 / km) +1m 4:53 / km
ahr:149 max:149 shoes: Asics Gel 1170
Pyramid session, only did half of it with POM coming and with me feeling tired so:
400m 60s 800m 75s 1200m 90s
The group seemed to take off very fast on the first 400. I sat there and let it happen. It was a bad idea it was too fast for me. Then the 800 came and I was already regretting it. Legs just didn't want to be going that fast. The 1200 I paced myself a bit better for but I still wasn't having a great time. Very glad I was leaving it at that.
1:19, 2:41, 4:17
400m 60s 800m 75s 1200m 90s
The group seemed to take off very fast on the first 400. I sat there and let it happen. It was a bad idea it was too fast for me. Then the 800 came and I was already regretting it. Legs just didn't want to be going that fast. The 1200 I paced myself a bit better for but I still wasn't having a great time. Very glad I was leaving it at that.
1:19, 2:41, 4:17
Running (road) warm up/down 11:21 [1] 1.85 km (6:08 / km) +2m 6:06 / km
ahr:146 max:149 shoes: Asics Gel 1170
Few laps with Gina. Feeling a bit better but still tired.
Monday Feb 9, 2015 #
Note
Was pretty knackered yesterday from the late night and lack of dinner. Want to take it a bit easy before POM but not crazy easy. Plan is something like:
Monday - some combination of running and climbing
Tuesday - intervals
Wednesday - Easy run ~ 40 mins
Thursday - easy run ~ 30 mins
Friday - POM sprint relay or training
Saturday - POM Long + NightO
Sunday - POM Middle
Monday - some combination of running and climbing
Tuesday - intervals
Wednesday - Easy run ~ 40 mins
Thursday - easy run ~ 30 mins
Friday - POM sprint relay or training
Saturday - POM Long + NightO
Sunday - POM Middle
Sunday Feb 8, 2015 #
Note
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.
Conor now needs to get 1347 in Donadea to beat me in the league. Could be tight.
11 AM
Running (road) warm up/down 10:09 [2] 1.49 km (6:48 / km) +58m 5:42 / km
shoes: VJ Falcon
Bit of a warm up jog. Up to the start and then around in the forest a little.
Orienteering race 1:06:57 8.73 km (7:40 / km) +490m 5:59 / km
spiked:17/22c slept:6.0 shoes: VJ Falcon
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.
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.
Running (road) warm up/down 17:33 2.55 km (6:54 / km) +91m 5:51 / km
shoes: VJ Falcon
Cool down with Josh and Hugh. Body feeling pretty destroyed. The one small hill we did took it out of me.
Saturday Feb 7, 2015 #
11 AM
Running (road) warm up/down 10:31 [2] 1.62 km (6:29 / km) +21m 6:05 / km
shoes: VJ Falcon
Warm up laps of the forest on Braveheart. Some by myself and some with ColmM. Feeling alright.
Orienteering race 27:49 [5] 6.0 km (4:38 / km) +84m 4:20 / km
23c shoes: VJ Falcon
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.
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.
Running (road) warm up/down 13:26 [2] 1.77 km (7:34 / km) +37m 6:51 / km
shoes: VJ Falcon
Jog down to the road and back with ColmM and Cillin chatting about the race.
6 PM
Running (road) warm up/down 10:03 [2] 1.61 km (6:16 / km) +12m 6:02 / km
shoes: VJ Falcon
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.
Running (road) warm up/down 4:46 [2] 0.83 km (5:45 / km) +3m 5:39 / km
shoes: VJ Falcon
More warming up while I let Conor get a good headstart so that I wouldn't catch him.
Orienteering race 41:06 [4] 5.73 km (7:11 / km) +129m 6:27 / km
spiked:18/26c shoes: VJ Falcon
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.
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.
Friday Feb 6, 2015 #
Strength 1:02:00 [2]
shoes: Asics Gel 1170
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
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
Thursday Feb 5, 2015 #
Note
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!
Wednesday Feb 4, 2015 #
6 PM
Running (road) long 1:30:46 [2] 18.0 km (5:03 / km) +135m 4:52 / km
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.
Tuesday Feb 3, 2015 #
Note
8am bowl of Alpen
apple juice
12pm chicken tikka 658
clementine
5pm cereal bar
8pm Nachos
apple juice
12pm chicken tikka 658
clementine
5pm cereal bar
8pm Nachos
6 PM
Running (road) warm up/down 10:43 [2] 2.04 km (5:15 / km) +4m 5:12 / km
shoes: Asics Gel 1170
Got a puntcure apparently so warm up jog over to the stadium and one lap.
Running (road) warm up/down 8:48 [2] 1.32 km (6:39 / km) +1m 6:37 / km
shoes: Asics Gel 1170
For some reason I stopped my watch and started it again for the drills.
Running (road) intervals 24:25 [4] 4.95 km (4:56 / km) +1m 4:56 / km
shoes: Asics Gel 1170
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
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
Running (road) warm up/down 14:49 [2] 2.74 km (5:25 / km) +19m 5:14 / km
shoes: Asics Gel 1170
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.
Monday Feb 2, 2015 #
Note
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
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
Note
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
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
8 AM
Strength 1:01:05 [2]
shoes: Asics GT 1000
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
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
8 PM
Rock Climbing 1:00:00 [1]
shoes: Five Ten
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.
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.
10 PM
Running (road) 21:45 [2] 4.44 km (4:54 / km) +11m 4:50 / km
shoes: Asics GT 1000
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.
Sunday Feb 1, 2015 #
Event: IMRA Ticknock Winter
10 AM
Running (road) warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212
Up to the start and then up the hill a bit, followed by some stride and drills to wake the legs up. Bit stiff in the hamstrings and glutes. Garmin died after about 5 mins.
11 AM
Running (off-road) race 39:28 [5] 7.47 km (5:17 / km) +353m 4:16 / km
shoes: Inov8 X-Talon 212
IMRA Ticknock winter
I started too slow in Howth so I decided to go off a bit harder this time and not get stuck at the start. Did that and was running up the road ok. Then slowly started to realise that I couldn't hold the pace as I was sitting in about 10th. Dropped off a bit before even hitting the single track. The single track part up to the forest then was just me holding on for dear life and trying to stay in touch to some extent. Kind of managed but not really. Took the flat path bit to get my breath back a bit and then started pushing on again powering up the gentle hill to the mast, right behind some guy. That was fine, hopped the gate then we reached the road.
Already the legs were tired which was bad and I struggled up this road hill part. Dan Morrogh came past me here and I tried to stay with him. It levelled off and we got onto the muddy track where I passed one guy and gapped Dan a little, then it was back to more steep uphill. My legs were not doing the business on this and Angus came past me here, saying he was surprised to see me. I told him I'd pass him out again once it was flat. By the top of the hill I was down in about 20th. Few seconds of recovery and I was good to go.
Started strong on the path in the forest but then it kicked up slightly which I hadn't expected and I was in trouble again. Held it together and got past the young guy. Could still see Dan ahead of me so focused on getting him. He overtook someone just before the shard turn, so I got stuck behind that fella for a minute, but I overtook him and had Dan to follow through the forest. Back up then with Angus at the bottom of the forest. There was some traffic at the top of the icy path and I had to be patient before overtaking here. One guy fell badly then, possibly my fault so I slowed to see if he was ok but he seemed fine. Legs turning over quickly then and trying to just keep catching people. Caught two guys, passed one. Red shed, passed the other as he went the wrong way slightly. this bit was really nice.
Then for the last descent I had one guy in my sights so I worked on catching him. Passing was tough here but I took him by taking the split in the path into the hollow and suddenly I was behind Paul Keville. Big sprint for the finish and I took him in the last few metres. 9 positions gained on the downhill.
Finished 11th. The steep uphill was so bad for me but the descent, as usual was pretty great. Need to do some work on the steep hills (lose weight?) and I'll be flying.
I started too slow in Howth so I decided to go off a bit harder this time and not get stuck at the start. Did that and was running up the road ok. Then slowly started to realise that I couldn't hold the pace as I was sitting in about 10th. Dropped off a bit before even hitting the single track. The single track part up to the forest then was just me holding on for dear life and trying to stay in touch to some extent. Kind of managed but not really. Took the flat path bit to get my breath back a bit and then started pushing on again powering up the gentle hill to the mast, right behind some guy. That was fine, hopped the gate then we reached the road.
Already the legs were tired which was bad and I struggled up this road hill part. Dan Morrogh came past me here and I tried to stay with him. It levelled off and we got onto the muddy track where I passed one guy and gapped Dan a little, then it was back to more steep uphill. My legs were not doing the business on this and Angus came past me here, saying he was surprised to see me. I told him I'd pass him out again once it was flat. By the top of the hill I was down in about 20th. Few seconds of recovery and I was good to go.
Started strong on the path in the forest but then it kicked up slightly which I hadn't expected and I was in trouble again. Held it together and got past the young guy. Could still see Dan ahead of me so focused on getting him. He overtook someone just before the shard turn, so I got stuck behind that fella for a minute, but I overtook him and had Dan to follow through the forest. Back up then with Angus at the bottom of the forest. There was some traffic at the top of the icy path and I had to be patient before overtaking here. One guy fell badly then, possibly my fault so I slowed to see if he was ok but he seemed fine. Legs turning over quickly then and trying to just keep catching people. Caught two guys, passed one. Red shed, passed the other as he went the wrong way slightly. this bit was really nice.
Then for the last descent I had one guy in my sights so I worked on catching him. Passing was tough here but I took him by taking the split in the path into the hollow and suddenly I was behind Paul Keville. Big sprint for the finish and I took him in the last few metres. 9 positions gained on the downhill.
Finished 11th. The steep uphill was so bad for me but the descent, as usual was pretty great. Need to do some work on the steep hills (lose weight?) and I'll be flying.
Running (road) warm up/down 5:00 [2]
shoes: Inov8 X-Talon 212
Jog back to the car with lorrieq, CillinC and Conor
Saturday Jan 31, 2015 #
Event: Dublin By Night, Bushy Park
6 PM
Running (road) warm up/down 4:52 [2] 0.38 km (12:42 / km) +2m 12:23 / km
shoes: Inov8 X-Talon 212
Orienteering race 23:34 [4] *** 4.76 km (4:57 / km) +31m 4:48 / km
spiked:14/16c shoes: Inov8 X-Talon 212
Running (road) warm up/down 13:55 [2] 1.37 km (10:10 / km) +8m 9:53 / km
shoes: Inov8 X-Talon 212
Friday Jan 30, 2015 #
Strength 1:04:46 [2]
Turns out I've been doing 40kg squats this whole time, not 30kg. Ah well. Felt pretty fresh in general, I suspect due to not gyming on Monday.
1x
20 40kg squats
20 40kg lunges
2x
10 5kg single leg squats
1x
10 2.5kg I's Y's & T's
5 2.5kg I's Y's & T's
2x
30s 2 legged bridge on gym ball
10x 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
30 side leg raises each side
30 inside leg raises
15 lowered back ups on gym ball
45s straight back holds on gym ball
2x
50x crunches
30 back extension doggys with arm raise
30 side lift doggys
35 calf raises on step
5x 20kg assisted pull ups
4x 20kg assisted chin ups
1x
20 40kg squats
20 40kg lunges
2x
10 5kg single leg squats
1x
10 2.5kg I's Y's & T's
5 2.5kg I's Y's & T's
2x
30s 2 legged bridge on gym ball
10x 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
30 side leg raises each side
30 inside leg raises
15 lowered back ups on gym ball
45s straight back holds on gym ball
2x
50x crunches
30 back extension doggys with arm raise
30 side lift doggys
35 calf raises on step
5x 20kg assisted pull ups
4x 20kg assisted chin ups
Thursday Jan 29, 2015 #
6 PM
Cycling (Turbo) 50:06 [2]
shoes: Basso
Easy 50 mins on the turbo. Weather out was pretty bad, windy and snowy and Conor wasn't coming so I decided to stay in. Put on Tropic Thunder and spun out the legs. Nice enough.
Wednesday Jan 28, 2015 #
Note
Got stuck working until fairly late. Which was particularly annoying given I had been in early to try and leave early. Didn't get out for a run as a result. Poor form. On the bright side I should be done pretty early on Friday so can do a run then.
Tuesday Jan 27, 2015 #
6 PM
Running (road) warm up/down 15:42 [2] 2.62 km (6:00 / km) +1m 5:59 / km
ahr:113 max:145 shoes: Asics Gel 1170
Warm up. Jogging with Michael and then drills. Nice dry crisp evening.
Running (road) intervals 24:13 [4] 4.94 km (4:54 / km) +2m 4:54 / km
ahr:131 max:155 shoes: Asics Gel 1170
Pyramid session 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s
Let the group do the work today mostly. Sat in for the first 400. Let it happen. Then on the 800 pretty much the same, felt comfortable enough. For the first 1200 I ended up in front for a while but then the usual sprinters came past me in the last 100m or so of it. Starting to feel it at this stage. Found the second 1200 pretty tough and it got harder as we went down. For the last 400 everyone took off like bullets. I tried to keep it calm and pick it up slowly but found there was very little pick up in the legs!
1:24, 2:44, 4:15, 4:18, 2:49, 1:14
Tough session.
Let the group do the work today mostly. Sat in for the first 400. Let it happen. Then on the 800 pretty much the same, felt comfortable enough. For the first 1200 I ended up in front for a while but then the usual sprinters came past me in the last 100m or so of it. Starting to feel it at this stage. Found the second 1200 pretty tough and it got harder as we went down. For the last 400 everyone took off like bullets. I tried to keep it calm and pick it up slowly but found there was very little pick up in the legs!
1:24, 2:44, 4:15, 4:18, 2:49, 1:14
Tough session.
Running (road) warm up/down 11:54 [2] 1.86 km (6:23 / km) +3m 6:20 / km
ahr:131 max:154 shoes: Asics Gel 1170
Cool down laps. Running with Gina.
Legs felt tired when cycling home.
Legs felt tired when cycling home.
Monday Jan 26, 2015 #
Note
(rest day)
Pretty solid January. Happy enough. Keep this up now and should be looking good for the spring competitions. I need to try and get some more orienteering in if I can in Feb. Portugal will help, but there should be some on a weekly basis.
Body tired today. Went for the lie in and skipped the gym.
Monday - pm climbing
Tuesday - pm intervals
Wednesday - 1hr run Howth
Thursday - Easy run
Friday - am gym
Saturday - night-o, maybe easy run earlier in the day?
Sunday - IMRA Ticknock winter
Body tired today. Went for the lie in and skipped the gym.
Monday - pm climbing
Tuesday - pm intervals
Wednesday - 1hr run Howth
Thursday - Easy run
Friday - am gym
Saturday - night-o, maybe easy run earlier in the day?
Sunday - IMRA Ticknock winter
7 PM
Rock Climbing 1:00:00 [1]
Climbing in Gravity. New greens, and mostly did those. Did some flags but overall pretty relaxed.
9 PM
Stretching/Rehab 20:00 [0]