Training Log Archive: DoobyIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
Note
(rest day)
Second rest day in a row but today's one was planned. Had a physio session at 5. Had the achilles and the left leg in general worked on. She wasn't that bothered about the achilles. Ice massage is one course of action needed, but I had been doing a small bit of it before hand, and manipulate it myself. Not a course of action that i'm looking forward to. Left leg felt fine, that was looked at too.
Quads are still complaining after Saturday morning!
Quads are still complaining after Saturday morning!
Sunday May 30, 2010 #
Note
(rest day)
Ended up being a rest day. Not quite the plan but since it was raining and I didn't want to run due to a niggling achilles, that's what happened. Probably wasn't a bad idea anyway since my quads were really complaining after yesterday.
Saturday May 29, 2010 #
11 AM
Trails 2:33:17 [3] ** 13.4 km (11:26 / km) +1224m 7:51 / km
ahr:137 max:175 shoes: Inov8 Roclite 295
Carrantohill, IMRA Route (new, from Brida Valley)
Ended up getting company in the form of Rob McEvoy for my recce of the route for the IMRA race next weekend. Morning turned out fine, bit windy and cloudy but dry, also sunny in places, particularly on the descent.
Plan was to walk up and run (not too fast down) and that is what we did.
The Kerry Way to start off is probably the most difficult running, rocky in places and single track. A few switch backs before the fence onto the mountain. Then there was a longish ascent but not that steep to Curraghmore. After that there was a steep section, then a gradual section, before another steep section up to the Caher-Carrantohill ridge. Descent after that before the final steep climb up.
We had a 6min break on top, then started descending. First part was fine, then there was a steep climb up to the top of the ridge again. After that there was a nice descent all the way to the Kerry Way.
Definitely a nice route but going to be a tough race, there some easy sections on the way up, but a lot of climbing. Descent will be fun though.
Ended up getting company in the form of Rob McEvoy for my recce of the route for the IMRA race next weekend. Morning turned out fine, bit windy and cloudy but dry, also sunny in places, particularly on the descent.
Plan was to walk up and run (not too fast down) and that is what we did.
The Kerry Way to start off is probably the most difficult running, rocky in places and single track. A few switch backs before the fence onto the mountain. Then there was a longish ascent but not that steep to Curraghmore. After that there was a steep section, then a gradual section, before another steep section up to the Caher-Carrantohill ridge. Descent after that before the final steep climb up.
We had a 6min break on top, then started descending. First part was fine, then there was a steep climb up to the top of the ridge again. After that there was a nice descent all the way to the Kerry Way.
Definitely a nice route but going to be a tough race, there some easy sections on the way up, but a lot of climbing. Descent will be fun though.
Friday May 28, 2010 #
5 PM
Cycling 1:48:55 [3] 49.05 km (2:13 / km) +390m 2:08 / km
ahr:129 max:158
*** Bonus Training Session ***
Tralee-Farranfore-Castlemaine-Tralee
Was meant to go out after work this evening but it was cancelled yesterday, so what better way to spend my evening but to get in an extra training session. Didn't really feel like going out but went anyway. Felt better once the HR increased and a bit of adrenaline kicked in. Found it windy out to Farranfore but after that it was fine. Cooler than previous days so added an extra layer on top but still went with cycling shorts. Didn't push it too hard on the Ballygamboon climb, still got along at a nice pace though.
Slower this evening than last time out, around 1.5kph on avg slower. For the bit outside Tralee it was a distance of 40.38 at an avg speed of 28.2kph.
Tralee-Farranfore-Castlemaine-Tralee
Was meant to go out after work this evening but it was cancelled yesterday, so what better way to spend my evening but to get in an extra training session. Didn't really feel like going out but went anyway. Felt better once the HR increased and a bit of adrenaline kicked in. Found it windy out to Farranfore but after that it was fine. Cooler than previous days so added an extra layer on top but still went with cycling shorts. Didn't push it too hard on the Ballygamboon climb, still got along at a nice pace though.
Slower this evening than last time out, around 1.5kph on avg slower. For the bit outside Tralee it was a distance of 40.38 at an avg speed of 28.2kph.
Thursday May 27, 2010 #
5 PM
Trails 45:38 [3] 9.42 km (4:51 / km)
ahr:141 max:153 shoes: Mizuno Waverider 12
Blennerville Run
Legs are not feeling great, some pain issues. Rubbed a bit of deep heat into left achilles before I started, definitely something funny going on there. Got physio arranged for Monday evening and getting that problem sorted is a priority.
Steady enough pace for the run I felt but did pick the pace up for last bit from Blennerville into the Basin and back out. Windy heading out so it was nice to turn and have the wind at my back. Didn't go out to The Spa this evening, surface isn't the nicest and a few more stiles to get over to slow things down, also trying to mind the legs.
Legs can handle this sort of pace at the moment and the distance, but the niggling pain is not helping matters.
Legs are not feeling great, some pain issues. Rubbed a bit of deep heat into left achilles before I started, definitely something funny going on there. Got physio arranged for Monday evening and getting that problem sorted is a priority.
Steady enough pace for the run I felt but did pick the pace up for last bit from Blennerville into the Basin and back out. Windy heading out so it was nice to turn and have the wind at my back. Didn't go out to The Spa this evening, surface isn't the nicest and a few more stiles to get over to slow things down, also trying to mind the legs.
Legs can handle this sort of pace at the moment and the distance, but the niggling pain is not helping matters.
Wednesday May 26, 2010 #
5 PM
Cycling 1:42:08 [3] 46.83 km (2:11 / km) +249m 2:07 / km
ahr:128 max:153
Tralee-Farranfore-Castleisland-Tralee
Sunny evening so was pleasant for cycling but a bit cooler than recently. Felt cold starting out but soon got warmed up. Road to Farranfore was easy, had a tailwind, but then next section wasn't that easy. Then after Castleisland there was a headwind back to Tralee. Pleased with the pace I managed to keep, consistent.
Excluding the town I covered 38.43km at an avg speed of 30.1kph. Any day I do 30+ is good.
Sunny evening so was pleasant for cycling but a bit cooler than recently. Felt cold starting out but soon got warmed up. Road to Farranfore was easy, had a tailwind, but then next section wasn't that easy. Then after Castleisland there was a headwind back to Tralee. Pleased with the pace I managed to keep, consistent.
Excluding the town I covered 38.43km at an avg speed of 30.1kph. Any day I do 30+ is good.
Tuesday May 25, 2010 #
5 PM
Trails 51:35 [3] 10.72 km (4:49 / km)
ahr:144 max:161 shoes: Mizuno Waverider 12
Blennerville Run, plus out to The Spa.
Nice sunny evening and after feeling tired during the day I faced into my evening training session. Did consider not going but didn't give that thought too long. Legs felt a bit sore to start and then near the end there was a funny burning feeling in my left achilles. Thoughts about when i'd organise my next physio session featured prominently this evening.
Didn't change the watch so pace was 5min/km. Pleased to be running this kind of distance with no difficulty. No leg trouble afterwards.
Nice sunny evening and after feeling tired during the day I faced into my evening training session. Did consider not going but didn't give that thought too long. Legs felt a bit sore to start and then near the end there was a funny burning feeling in my left achilles. Thoughts about when i'd organise my next physio session featured prominently this evening.
Didn't change the watch so pace was 5min/km. Pleased to be running this kind of distance with no difficulty. No leg trouble afterwards.
Monday May 24, 2010 #
5 PM
Cycling 1:46:26 [3] 48.66 km (2:11 / km) +441m 2:06 / km
ahr:136 max:172
Tralee-Castleisland-Reanagowan (via Pound Hill)-Tralee
Lads were talking at work recently about this hill near Castleisland, knew where it was, drove it once, and knew it was steep. Last time out this way I went the longer and more gradual uphill route, but I knew this evenings route was going to be shorter.
Felt a bit windy out to Castleisland and then the turn for the hill. Slight drag to start then a downhill before the first of the two part climb with an s bend in the middle of it. Definitely a tough hill, lowest gear and out of the saddle! Then a bit of recovery, still uphill, before another steep section. All straight which made things a bit harder so you could see what was coming.
Once the hill was over it was a nice downhill section before Reanagowan, pushed hard on the inclines.
Took it handy over to the dump and then really enjoyed the downhill to Tralee, particularly when I flew past the tractor passing him on a solid white line!
Was 42km outside of Tralee at an avg speed of 28.8kph, which is slightly faster than last time I was up to Reanagowan from Castleisland. Definitely got better speed on the descent and had a max of 49.7kph.
Lads were talking at work recently about this hill near Castleisland, knew where it was, drove it once, and knew it was steep. Last time out this way I went the longer and more gradual uphill route, but I knew this evenings route was going to be shorter.
Felt a bit windy out to Castleisland and then the turn for the hill. Slight drag to start then a downhill before the first of the two part climb with an s bend in the middle of it. Definitely a tough hill, lowest gear and out of the saddle! Then a bit of recovery, still uphill, before another steep section. All straight which made things a bit harder so you could see what was coming.
Once the hill was over it was a nice downhill section before Reanagowan, pushed hard on the inclines.
Took it handy over to the dump and then really enjoyed the downhill to Tralee, particularly when I flew past the tractor passing him on a solid white line!
Was 42km outside of Tralee at an avg speed of 28.8kph, which is slightly faster than last time I was up to Reanagowan from Castleisland. Definitely got better speed on the descent and had a max of 49.7kph.
Sunday May 23, 2010 #
Event: Ross Castle - Kingdom League
12 PM
Orienteering race 51:53 [5] *** 5.8 km (8:57 / km)
ahr:176 max:185 24c shoes: Mizuno Waverider 12
Ross Castle
Fantastic day, not a cloud in the day, and very hot. So not conditions that i've been used to running in recently.
Overprinting on the map was a bit hard to see so took a bit of time to figure out which direction I was heading, but first few controls were all easy. Only ones i'd trouble with were 12 and 13.
Misread the form line to 12 but was vague in the area, so lost maybe 1 minute. Made a horrific mistake to 13, followed the form line towards the lake and hit the path, plan was to hit path and turn left. Then there was a hill so went up that, thought I knew where I was and kept on running, but had a nagging feeling in the back of my head. Then it dawned on me that i'd hit the path too far left, actually next to where 13 was, so had to turn around. Not happy with such a basic mistake. Next few controls were fine, nothing too technical. Came out of 20 the wrong way, but mainly because the paths/green isn't mapped correctly in my opinion, not much time lost. 22 was a bit of a pain, had to run around the castle to get it. Then back out again towards the last 2 controls.
Not a bad course for the size of the area. Happy with how I ran but not with the mistakes I made, should have been clean. Legs felt fine afterwards, no pain, so that's a positive these days.
Garmin said I ran 9.6km and did 360m climb. Distance for course was straight line which is not possible to do considering some of the lines between controls went through the lake and uncrossable walls!
Fantastic day, not a cloud in the day, and very hot. So not conditions that i've been used to running in recently.
Overprinting on the map was a bit hard to see so took a bit of time to figure out which direction I was heading, but first few controls were all easy. Only ones i'd trouble with were 12 and 13.
Misread the form line to 12 but was vague in the area, so lost maybe 1 minute. Made a horrific mistake to 13, followed the form line towards the lake and hit the path, plan was to hit path and turn left. Then there was a hill so went up that, thought I knew where I was and kept on running, but had a nagging feeling in the back of my head. Then it dawned on me that i'd hit the path too far left, actually next to where 13 was, so had to turn around. Not happy with such a basic mistake. Next few controls were fine, nothing too technical. Came out of 20 the wrong way, but mainly because the paths/green isn't mapped correctly in my opinion, not much time lost. 22 was a bit of a pain, had to run around the castle to get it. Then back out again towards the last 2 controls.
Not a bad course for the size of the area. Happy with how I ran but not with the mistakes I made, should have been clean. Legs felt fine afterwards, no pain, so that's a positive these days.
Garmin said I ran 9.6km and did 360m climb. Distance for course was straight line which is not possible to do considering some of the lines between controls went through the lake and uncrossable walls!
Saturday May 22, 2010 #
12 PM
Trails 50:14 [3] 10.06 km (5:00 / km) +242m 4:27 / km
ahr:155 max:168 shoes: Mizuno Waverider 12
Bottlehill
Started off up the hill, then left around the loop. Had the map with me so was trying to figure out how to get some distance. After getting around the long loop my watch didn't seem to have increased in time that much. Went right and then left onto the new road, nice bit of grass along the side to run. Then turned right uphill to go up the ride I ended up on the last time thinking there might be a right turn at the top but none there when I got there. Decided against pressing on as undergrowth had increased and didn't feel like getting ripped to bits, also didn't trust my ankle after going over on it during the week. So went back the way I came, then along the road. Turned off and headed for the grotto, but instead of heading straight down to the car I turned right and came out on the road that heads up the hill, so that added a bit of extra distance.
Legs were aching a bit for the first bit of the run, maybe 15 minutes, soreness that wasn't related to the uphill start. Was also a hot run but breeze helped cool things down at times.
Started off up the hill, then left around the loop. Had the map with me so was trying to figure out how to get some distance. After getting around the long loop my watch didn't seem to have increased in time that much. Went right and then left onto the new road, nice bit of grass along the side to run. Then turned right uphill to go up the ride I ended up on the last time thinking there might be a right turn at the top but none there when I got there. Decided against pressing on as undergrowth had increased and didn't feel like getting ripped to bits, also didn't trust my ankle after going over on it during the week. So went back the way I came, then along the road. Turned off and headed for the grotto, but instead of heading straight down to the car I turned right and came out on the road that heads up the hill, so that added a bit of extra distance.
Legs were aching a bit for the first bit of the run, maybe 15 minutes, soreness that wasn't related to the uphill start. Was also a hot run but breeze helped cool things down at times.
Friday May 21, 2010 #
5 PM
Note
(rest day)
No training today as i'm heading home to Cork to get fed for a change. Will take the opportunity of the drive home to come up with a plan for running tomorrow. Might get out the map of Bottlehill and got for a trail run there with a few extra loops to make up some distance.
Thursday May 20, 2010 #
5 PM
Cycling 1:42:07 [3] 49.07 km (2:05 / km) +376m 2:00 / km
ahr:140 max:167
Tralee-Farranfore-Castlemaine-Tralee
What a day, hottest day of the year so far, with temperatures of i'd say around 22 degrees. Was definitely hot on the bike but a breeze helped to cool things down.
Happy with how this cycle went, and especially the Ballygamboon climb, i'd say around 2/3pkh faster than the last few times up this hill. Checked last time I did this route and around 4 minutes faster tonight, weather and feeling better being the difference. I knew i'd a rest day to look forward to tomorrow.
What a day, hottest day of the year so far, with temperatures of i'd say around 22 degrees. Was definitely hot on the bike but a breeze helped to cool things down.
Happy with how this cycle went, and especially the Ballygamboon climb, i'd say around 2/3pkh faster than the last few times up this hill. Checked last time I did this route and around 4 minutes faster tonight, weather and feeling better being the difference. I knew i'd a rest day to look forward to tomorrow.
Wednesday May 19, 2010 #
5 PM
Trails 58:28 [3] 10.51 km (5:34 / km) +309m 4:51 / km
ahr:153 max:179 shoes: Mizuno Waverider 12
Tonevane, out the Dingle Way for 5k and then back
First difficult decision this evening was what to wear. Had a long sleeve top on but was breezy so threw on a light jacket too. Turned out to be needed, first part of run was windy and cold, but then near turning point it was sunny and very warm.
Body felt tired today at work so was slightly concerned about running, but concerns turned out to be unfounded as once I started legs felt fine, no trouble at all, even felt strong on the climbs. Due to rocks it isn't the easiest track to run on. Did go over on my ankle on the way back, around 3km from the end, which was unpleasant. Ran it off after a few minutes but didn't make the return journey any easier. Towards the end I pushed harder to try and get under the hour, and legs reacted well.
I ran the return part of the run 1.30 faster than I went out. Mainly probably due to there being more descending and I picked up the pace at times, after losing time due to my ankle. Not going to be recorded as an injury though.
First difficult decision this evening was what to wear. Had a long sleeve top on but was breezy so threw on a light jacket too. Turned out to be needed, first part of run was windy and cold, but then near turning point it was sunny and very warm.
Body felt tired today at work so was slightly concerned about running, but concerns turned out to be unfounded as once I started legs felt fine, no trouble at all, even felt strong on the climbs. Due to rocks it isn't the easiest track to run on. Did go over on my ankle on the way back, around 3km from the end, which was unpleasant. Ran it off after a few minutes but didn't make the return journey any easier. Towards the end I pushed harder to try and get under the hour, and legs reacted well.
I ran the return part of the run 1.30 faster than I went out. Mainly probably due to there being more descending and I picked up the pace at times, after losing time due to my ankle. Not going to be recorded as an injury though.
10 PM
Note
Training plan for next few days is decided. Cycle tomorrow evening, maybe Castlemaine, then resting on Friday as i'll be heading back to Cork, run on Saturday, and then orienteering in Ross Castle on Sunday. Will also train next Monday which i've been taking as a rest day recently, so that'll be a cycle before running again on Tuesday.
Tuesday May 18, 2010 #
5 PM
Trails 51:12 [3] 10.7 km (4:47 / km)
ahr:144 max:167 shoes: Mizuno Waverider 12
Blennerville, plus out to the Spa.
Bit damp this evening but not too bad, not cold. Set the watch for 5min/km, or didn't change it as it's been set like this for a week. Started off and felt less pain in my left achilles after physio. Did suffer some discomfort in my baby toe on my right foot, felt like a thorn. Started to annoy me so stopped my watch (1st time of 3 today) and sat on a wall along Cockleshell Rd and took of my shoe and sock to sort the problem. Thought i'd it solved but felt a bit of discomfort for a few more minutes before it went away.
I scared the shit out of a lad walking, came up quickly behind him and gave him a fright, so pleased with that.
Had to stop to get MP3 player going again on the rocky beach section before The Spa (2nd stop of watch. Then turned back for Tralee. Legs were feeling a bit tired at this stage but had no option but to keep going. Before I left the fields I had to take a pit stop, bladder was full (3rd stop of 3). Then back onto the road/path. Was running ahead of my set pace at this stage but didn't gain any time on the field section from the bit before that. Picked up the pace again but felt slow between Blennerville and the Basin, then turned for the car. Again I increased the pace to try and push a bit harder. Looking at my heart rate graph it increased gradually from the start until the end.
Bit damp this evening but not too bad, not cold. Set the watch for 5min/km, or didn't change it as it's been set like this for a week. Started off and felt less pain in my left achilles after physio. Did suffer some discomfort in my baby toe on my right foot, felt like a thorn. Started to annoy me so stopped my watch (1st time of 3 today) and sat on a wall along Cockleshell Rd and took of my shoe and sock to sort the problem. Thought i'd it solved but felt a bit of discomfort for a few more minutes before it went away.
I scared the shit out of a lad walking, came up quickly behind him and gave him a fright, so pleased with that.
Had to stop to get MP3 player going again on the rocky beach section before The Spa (2nd stop of watch. Then turned back for Tralee. Legs were feeling a bit tired at this stage but had no option but to keep going. Before I left the fields I had to take a pit stop, bladder was full (3rd stop of 3). Then back onto the road/path. Was running ahead of my set pace at this stage but didn't gain any time on the field section from the bit before that. Picked up the pace again but felt slow between Blennerville and the Basin, then turned for the car. Again I increased the pace to try and push a bit harder. Looking at my heart rate graph it increased gradually from the start until the end.
Monday May 17, 2010 #
Note
(rest day)
Had physio this morning. Both legs were worked on in the session. Left leg has improved a lot but some pain was found on my left leg. Physio just recommended massaging the affected area with ice, no real problem identified. Pleased with session since legs are back to being in relatively good shape. Can focus on training properly again and building up for Nordic Tour.
Sunday May 16, 2010 #
9 AM
Trails 50:38 [3] 10.72 km (4:43 / km)
ahr:150 max:162 slept:6.5 shoes: Mizuno Waverider 12
Blennerville, plus out to Spa.
Due to lunch and tv commitments (to watch sport) I wasn't sure how I was going to fit in a run today, early or late. But on the drive back from Killarney while very tired, it was late (After 1!), I had a brainwave, why not run before breakfast.
So with the alarm set for 9 I woke up a couple of minutes early to start my pre-training routine. Sunny outside, lovely morning for a run. So I drove down to the canal for a run. Decided to take in the extra bit this morning since i'll be resting tomorrow. Achilles on my left leg was sore to start off but ok once warmed up. Had watch set for 5min/km and was well ahead of that pace. Had to herd a few cows out of the way at one point in the fields but they behaved themselves. After turning at the Spa around the monument I felt a bit tired but had a bit of a tailwind which helped matters. Kept on running at the same pace I felt and even for the last stretch from Blennerville into the Basin and back out I kept the same pace, maybe even increased it slighly.
Saw a very disturbing sight on the canal, rowing club were out for a row, 4 girls in the boat with a cox. Felt very sorry for the girls rowing as it couldn't have been easy, the cox was huge. Definitely not your typical cox, she probably equalled 2 people, no need for extra weight in that boat to meet the minimum cox weight required!!!
Due to lunch and tv commitments (to watch sport) I wasn't sure how I was going to fit in a run today, early or late. But on the drive back from Killarney while very tired, it was late (After 1!), I had a brainwave, why not run before breakfast.
So with the alarm set for 9 I woke up a couple of minutes early to start my pre-training routine. Sunny outside, lovely morning for a run. So I drove down to the canal for a run. Decided to take in the extra bit this morning since i'll be resting tomorrow. Achilles on my left leg was sore to start off but ok once warmed up. Had watch set for 5min/km and was well ahead of that pace. Had to herd a few cows out of the way at one point in the fields but they behaved themselves. After turning at the Spa around the monument I felt a bit tired but had a bit of a tailwind which helped matters. Kept on running at the same pace I felt and even for the last stretch from Blennerville into the Basin and back out I kept the same pace, maybe even increased it slighly.
Saw a very disturbing sight on the canal, rowing club were out for a row, 4 girls in the boat with a cox. Felt very sorry for the girls rowing as it couldn't have been easy, the cox was huge. Definitely not your typical cox, she probably equalled 2 people, no need for extra weight in that boat to meet the minimum cox weight required!!!
Saturday May 15, 2010 #
11 AM
Cycling 1:58:09 [3] 51.98 km (2:16 / km) +474m 2:10 / km
ahr:139 max:167
Tralee-Castleisland-Reanagowan Cross-Tralee
Due to wind conditions decided to do this cycle in reverse, and in future I think i'll go this way in future. Have flat bit to Castleisland to warm-up, then hill, followed by long descent. Better than hill to start. Wind was definitely blowing today so helped push me out to Castleisland. Didn't feel it on the climb apart from near the top which is more exposed. The descent then was difficult, felt like I was going nowhere because of the wind, and it also made things noisy. Legs didn't feel too bad which helped.
White Limo passed me early on, then pulled into hard shoulder, Had to pull onto main road then to get passed him, bit more difficult than passing a car due to the extra length!
Passed two tractors on the descent from the dump into Tralee which was pleasing. First one was easy then the second one almost backfired on me as 500m later there was a bit of hill up passed the Jehovah's Witnesses place, but i'd enough power left and speed to keep ahead of the tractor.
Outside Tralee I covered 41.93km at an avg speed of 27.2kph. Compared to last time I did this spin in opposite direction I was a few minutes slower but i'd put that down to the wind.
Due to wind conditions decided to do this cycle in reverse, and in future I think i'll go this way in future. Have flat bit to Castleisland to warm-up, then hill, followed by long descent. Better than hill to start. Wind was definitely blowing today so helped push me out to Castleisland. Didn't feel it on the climb apart from near the top which is more exposed. The descent then was difficult, felt like I was going nowhere because of the wind, and it also made things noisy. Legs didn't feel too bad which helped.
White Limo passed me early on, then pulled into hard shoulder, Had to pull onto main road then to get passed him, bit more difficult than passing a car due to the extra length!
Passed two tractors on the descent from the dump into Tralee which was pleasing. First one was easy then the second one almost backfired on me as 500m later there was a bit of hill up passed the Jehovah's Witnesses place, but i'd enough power left and speed to keep ahead of the tractor.
Outside Tralee I covered 41.93km at an avg speed of 27.2kph. Compared to last time I did this spin in opposite direction I was a few minutes slower but i'd put that down to the wind.
Friday May 14, 2010 #
5 PM
Cycling 1:46:22 [3] 46.82 km (2:16 / km) +238m 2:13 / km
ahr:131 max:163
Tralee-Farranfore-Castleisland-Tralee.
Knew that this was not going to be the easiest of cycles as breeze had been blowing all day. But the rain that fell for a short spell in the morning had cleared away.
Had the wind at my back to Farranfore so clipped along at a nice pace after what was a very long journey throught Tralee, traffic was heavy and cars were tight to the kerb. After Farranfore the wind came into play, slowing me down a bit. Even got caught in Castleisland too with traffic, but not for long.
The trip back from Castleisland to Tralee was a toughie. Headwind all the way, no respite at any stage. Got passed by a tractor with a digger on a trailer so dropped a few gears and pushed to see if I could tuck in behind, no chance, tractor was doing over 40pkh. Funny thing was that I caught up with the tractor in Tralee, so either he stopped or I really made good time, I think he stopped! Was glad to get home after the windy stretch, checked MET Eireann and it probably was +20kph, annoying this is that it's less than 10kph forecast for tonight.
Cycling again tomorrow in the morning, but wind is going to be a headwind for last bit based on forecast, but at the moment i'm considering doing the cycle in reverse, go to Castleisland first, then up the hill to Reanagowan, hmmm.
Outside Tralee for the split I covered 38.43km at an avg speed of 28.4kph, that'll do.
Knew that this was not going to be the easiest of cycles as breeze had been blowing all day. But the rain that fell for a short spell in the morning had cleared away.
Had the wind at my back to Farranfore so clipped along at a nice pace after what was a very long journey throught Tralee, traffic was heavy and cars were tight to the kerb. After Farranfore the wind came into play, slowing me down a bit. Even got caught in Castleisland too with traffic, but not for long.
The trip back from Castleisland to Tralee was a toughie. Headwind all the way, no respite at any stage. Got passed by a tractor with a digger on a trailer so dropped a few gears and pushed to see if I could tuck in behind, no chance, tractor was doing over 40pkh. Funny thing was that I caught up with the tractor in Tralee, so either he stopped or I really made good time, I think he stopped! Was glad to get home after the windy stretch, checked MET Eireann and it probably was +20kph, annoying this is that it's less than 10kph forecast for tonight.
Cycling again tomorrow in the morning, but wind is going to be a headwind for last bit based on forecast, but at the moment i'm considering doing the cycle in reverse, go to Castleisland first, then up the hill to Reanagowan, hmmm.
Outside Tralee for the split I covered 38.43km at an avg speed of 28.4kph, that'll do.
9 PM
Note
Arranged physio for mid-day on Monday. Need to get both legs seen to, make sure no problems are lurking in the depths of my muscles. Will run on Sunday so that may help bring things closer to the surface. It'll be a rest day anyway which will suit me.
Thursday May 13, 2010 #
5 PM
Trails 42:01 [3] 7.6 km (5:32 / km) +244m 4:46 / km
ahr:145 max:171 shoes: Mizuno Waverider 12
Tonevane, out and back to the bridge, and then up around the loop to finish.
Legs felt ok after the last few days, and no pain running. Ground is a bit rocky so I didn't push too hard. At the top of the loop it started drizzling but nothing to get worried about since it was near the end. Headwind on the run out which didn't cause too much discomfort. As I ran I was thinking about when I need a physio session next, thinking sooner rather than later as I don't think legs are perfect, might go if I pushed them really hard. Will have a think about it again in the morning.
Legs felt ok after the last few days, and no pain running. Ground is a bit rocky so I didn't push too hard. At the top of the loop it started drizzling but nothing to get worried about since it was near the end. Headwind on the run out which didn't cause too much discomfort. As I ran I was thinking about when I need a physio session next, thinking sooner rather than later as I don't think legs are perfect, might go if I pushed them really hard. Will have a think about it again in the morning.
Wednesday May 12, 2010 #
5 PM
Trails 45:44 [3] 9.42 km (4:51 / km)
ahr:146 max:157 shoes: Mizuno Waverider 12
Blennerville Run.
First training run since before Easter, feels like a long time. Nice sunny evening to be back out so can't complain, and my legs survived too.
Watch was set at 5.15 min/km, last time I did a running session, so I lowered it to 5.00 min/km, felt brave. Ended up running an avg of 4.51 which i'm happy with. Wasn't tha interested while I was running, then one of my headphones stopped working so that was annoying, and a fence that had been down in the fields is now up again so another gap to get through. As pace was steady throughout i'm happy. So training plan for tomorrow is undecided but likely to be Tonevane, then cycle on Friday and Saturday mornings.
First training run since before Easter, feels like a long time. Nice sunny evening to be back out so can't complain, and my legs survived too.
Watch was set at 5.15 min/km, last time I did a running session, so I lowered it to 5.00 min/km, felt brave. Ended up running an avg of 4.51 which i'm happy with. Wasn't tha interested while I was running, then one of my headphones stopped working so that was annoying, and a fence that had been down in the fields is now up again so another gap to get through. As pace was steady throughout i'm happy. So training plan for tomorrow is undecided but likely to be Tonevane, then cycle on Friday and Saturday mornings.
Tuesday May 11, 2010 #
5 PM
Cycling 55:56 [3] 23.3 km (2:24 / km) +252m 2:17 / km
ahr:124 max:154
Tralee-Ballyroe-Abbeydorney-Tralee
Easy cycle was the plan this evening to try and ease my legs back into training before trying a run tomorrow.
Turned out to be a very scary cycle as i'd to cycle about 2km on loose stone. Council must be about to resurface the road so there was a compacted, not that compacted in places, stone surface. Cycled close to the middle on the bit that traffic had packed down a bit. Was pleased to get onto normal road surface without coming off the bike.
I didn't kill myself this evening, low gears for the hills, but the legs didn't feel too bad. Body feels a bit rundown though so need to keep an eye on things.
Easy cycle was the plan this evening to try and ease my legs back into training before trying a run tomorrow.
Turned out to be a very scary cycle as i'd to cycle about 2km on loose stone. Council must be about to resurface the road so there was a compacted, not that compacted in places, stone surface. Cycled close to the middle on the bit that traffic had packed down a bit. Was pleased to get onto normal road surface without coming off the bike.
I didn't kill myself this evening, low gears for the hills, but the legs didn't feel too bad. Body feels a bit rundown though so need to keep an eye on things.
Sunday May 9, 2010 #
12 PM
Orienteering race 1:21:16 [4] ***** 12.4 km (6:33 / km) +620m 5:15 / km
ahr:157 max:176 shoes: VJ Falcons 09
Leinster Orienteering Championships, Slieve Foye (Carlingford)
Plan for today was survival, and i'm glad to report that it was mission accomplished.
I started the race at a steady pace for the first 3/4 controls. On the uphills I wasn't feeling that good but I tried to push. On the long leg to 5 uphill I wasn't moving that fast. 6 was ok but not too sure about where I was exactly before it, continued forward a bit and it was there. 7 was a big error, I knew where I was around 250m from the control but contoured from there rather than climbed a few contours, didn't realise that I needed to climb, and then the features all lined up nicely for a parallel error, not good, but eventually figured out that I was too low, up I went and there the control was. The controls around the top of the hill went ok but didn't like all the climbing and descending. Did lose a few seconds at 12, was standing on top of the control but didn't see it. I felt that the second part of 14-15 went on for ever, it was a very long descent. I really enjoyed the run back to 16, then down to 17 and back to 18. Last two controls, 19 and 20 went very badly. On the way to 19 I found a control above it, knew where I was, but still made a balls of things, so a few minutes lost here. Then it felt like a long way to the last control where I went into the area not really knowing where I was, ended up an index contour (25 metres) too low and was looking around there, things kind of fitted, then back uphill to the control, before down to the finish.
Really tired afterwards but no trouble from my calf which is good news. No physio appointments booked or needed this week I think. Will try running training for 1st time since JK later in the week.
Garmin said I ran 14.68km and climbed 976m (descended 1058m).
Plan for today was survival, and i'm glad to report that it was mission accomplished.
I started the race at a steady pace for the first 3/4 controls. On the uphills I wasn't feeling that good but I tried to push. On the long leg to 5 uphill I wasn't moving that fast. 6 was ok but not too sure about where I was exactly before it, continued forward a bit and it was there. 7 was a big error, I knew where I was around 250m from the control but contoured from there rather than climbed a few contours, didn't realise that I needed to climb, and then the features all lined up nicely for a parallel error, not good, but eventually figured out that I was too low, up I went and there the control was. The controls around the top of the hill went ok but didn't like all the climbing and descending. Did lose a few seconds at 12, was standing on top of the control but didn't see it. I felt that the second part of 14-15 went on for ever, it was a very long descent. I really enjoyed the run back to 16, then down to 17 and back to 18. Last two controls, 19 and 20 went very badly. On the way to 19 I found a control above it, knew where I was, but still made a balls of things, so a few minutes lost here. Then it felt like a long way to the last control where I went into the area not really knowing where I was, ended up an index contour (25 metres) too low and was looking around there, things kind of fitted, then back uphill to the control, before down to the finish.
Really tired afterwards but no trouble from my calf which is good news. No physio appointments booked or needed this week I think. Will try running training for 1st time since JK later in the week.
Garmin said I ran 14.68km and climbed 976m (descended 1058m).
Orienteering warm up/down 39:07 [2] 2.01 km (19:28 / km) +278m 11:30 / km
ahr:111 max:154 shoes: VJ Falcons 09
Walk from parking up to start, includes a bit of jogging for first bit to catch up with Kevin O'Reilly. Then at the clothing dump i stopped for a few minutes to tape/tie my laces. After that it was up the final bit of hill to the start, some jogging here.
Saturday May 8, 2010 #
12 PM
Orienteering warm up/down 13:43 [2] 1.26 km (10:53 / km) +64m 8:41 / km
ahr:132 max:168 shoes: VJ Falcons 09
Warm-up for the event, uphill along a road, followed by some stretching. Includes some time waiting to start since there was a queue.
Orienteering race 33:51 [4] ***** 4.4 km (7:42 / km) +227m 6:07 / km
ahr:172 max:185 shoes: VJ Falcons 09
Slievenagore Spring Cup Event.
Middle distance type course, some long legs to start followed by lots of short legs with change in direction. The long legs to start off went ok, straightforward but on the longest leg to 3 I fell and did a bit of damage to my right wrist, only a bad scrape though. Lost a bit of time at 5, came in too low, but was having trouble figuring out the map. The rest of the course went ok. Didn't like the rocks and heather between 10-12. Downhill finish was nice.
Lovely day for running too.
Turns out that I had the fastest time today! I think not making any serious mistakes won it for me. Was concerned about my calf before I started, it felt fine throughout, and no problems afterwards.
Garmin said I ran 4.81km so that means I pretty much straight-lined it!
http://www.facebook.com/photo.php?pid=3898117&l=0e...
Middle distance type course, some long legs to start followed by lots of short legs with change in direction. The long legs to start off went ok, straightforward but on the longest leg to 3 I fell and did a bit of damage to my right wrist, only a bad scrape though. Lost a bit of time at 5, came in too low, but was having trouble figuring out the map. The rest of the course went ok. Didn't like the rocks and heather between 10-12. Downhill finish was nice.
Lovely day for running too.
Turns out that I had the fastest time today! I think not making any serious mistakes won it for me. Was concerned about my calf before I started, it felt fine throughout, and no problems afterwards.
Garmin said I ran 4.81km so that means I pretty much straight-lined it!
http://www.facebook.com/photo.php?pid=3898117&l=0e...
1 PM
Note
Did a bit of searching on Slievenagore for Kieran's car keys but there was no way I or anyone else who also searched could have found them since they were in his pocket all along!!!
Climbed up the hill a bit to realise that there was a nice view that if i'd bothered to stop looking at my map while orienteering earlier I might have seen.
Climbed up the hill a bit to realise that there was a nice view that if i'd bothered to stop looking at my map while orienteering earlier I might have seen.
5 PM
Orienteering race 3:26 [5] *** 0.83 km (4:07 / km) +26m 3:34 / km
ahr:174 max:188 shoes: Mizuno Waverider 12
Micro-O, Course 3
First attempt at this high speed orienteering. Went ok, difficult trying to figure out the individual trees since they all had controls. Most trouble was the control on a building, which turned out to be the tent at the download area for the Maze!
First attempt at this high speed orienteering. Went ok, difficult trying to figure out the individual trees since they all had controls. Most trouble was the control on a building, which turned out to be the tent at the download area for the Maze!
Orienteering race 3:20 [5] *** 0.77 km (4:19 / km) +26m 3:42 / km
ahr:172 max:189 shoes: Mizuno Waverider 12
Micro-O, Course 1
Happy enough with how this one went but didn't like the hill.
Happy enough with how this one went but didn't like the hill.
Orienteering race 3:05 [5] *** 0.74 km (4:10 / km) +18m 3:43 / km
ahr:174 max:186 shoes: Mizuno Waverider 12
Micro-O, Course 2
Got one wrong!!! Came out of the maze and the control was in a straight line to the next one after, turns out that I must have come out at a different angle, more to the left and then that control on the wrong tree seemed, so punched that one.
Got one wrong!!! Came out of the maze and the control was in a straight line to the next one after, turns out that I must have come out at a different angle, more to the left and then that control on the wrong tree seemed, so punched that one.
Orienteering race 3:03 [5] *** 0.69 km (4:24 / km) +20m 3:50 / km
ahr:168 max:185 shoes: Mizuno Waverider 12
Micro-O, Course 4
Tired at this stage after last 3 runs, fast orienteering. Had figured out a few controls at this stage which made things a bit easier.
Tired at this stage after last 3 runs, fast orienteering. Had figured out a few controls at this stage which made things a bit easier.
Thursday May 6, 2010 #
7 PM
Note
(rest day)
Resting today and tomorrow before another weekend of non-stop orienteering. Plan for the weekend is to survive without something being in pain Sunday evening, tired pain is ok, but injury pain is something I'm hoping to try and avoid.
Wednesday May 5, 2010 #
5 PM
Cycling 58:46 [2] 23.87 km (2:28 / km) +140m 2:24 / km
ahr:119 max:151
Tralee-Fenit-Tralee
Time includes a break of 1.13 in Fenit as I had a look at the view of the beach from the car-park wall.
Didn't really feel too good this evening and definitely didn't push hard at all. Spin back was easier than out, more downhill and wind at my back. Low gears pretty much all the way. Legs felt tired and a bit sored after physio so hoping that this cycle helps in making them feel better.
Time includes a break of 1.13 in Fenit as I had a look at the view of the beach from the car-park wall.
Didn't really feel too good this evening and definitely didn't push hard at all. Spin back was easier than out, more downhill and wind at my back. Low gears pretty much all the way. Legs felt tired and a bit sored after physio so hoping that this cycle helps in making them feel better.
Tuesday May 4, 2010 #
7 PM
Note
Just in from physio, another painful hour. Calf still isn't perfect but i've got the ok to run again, so bring on the orienteering this weekend. Need to do a lot more work unravelling the fibres in my calf which have got twisted!
Monday May 3, 2010 #
12 PM
Cycling 2:13:20 [3] 58.44 km (2:17 / km) +450m 2:12 / km
ahr:139 max:171 (injured)
Tralee-Farranfore-Scartaglin-Castleisland-Tralee
Added a new section for a change to the Farranfore-Castleisland route. Happy enough with the extra 10km but road isn't the best in places. I also thought the hill up to Scartaglin would be steeper and harder, but found it easy enough. Windy again today, from a northerly direction and blowing at 20kph. Made the spin back from Castleisland and Scartaglin-Castleisland (straight) difficult. Kept a good cadence for most of the cycle. Stopped my watch when I had to make a pit stop too.
I'm also concerned about my left hand, suffering a bit in last few cycles from pins and needles, I think the extra vibration from the road is the cause.
But the most important thing was that I BEAT THE TRACTOR. Around 6km from Tralee I noticed a tractor coming up behind me, at the same time I saw a bike in front of me, so the adrenaline started to flow a bit. Lad was only on a crappy bike, not a proper bike, so I flew past him, then the tractor was my only competition. Got through the roundabout and passed Ballyseedy Wood in ok pace, but after that the wind got really strong, was concerned that tractor might beat me, but had enough of a lead to get to my imaginary finish line at the digital speed limit sign. Got my max HR for the cycle into the very strong wind at Ballygarry.
To start of the cycle I saw a human tit! As I approached the Earl of Desmond Roundabout I saw a car enter from the Killarney road and proceed to drift around the roundabout a couple of times before leaving by the Tralee exit. I imagine he gets lost a lot since Tralee is the 1st exit and is well signed. He also had a couple of other cars with him who didn't drift around the roundabout but made sure to make plenty of noise with their cars as they followed him to Tralee. It must be noted that they weren't the only cars on the road.
Garmin said I did 50km outside Tralee at an avg speed of 27.4kph.
Added a new section for a change to the Farranfore-Castleisland route. Happy enough with the extra 10km but road isn't the best in places. I also thought the hill up to Scartaglin would be steeper and harder, but found it easy enough. Windy again today, from a northerly direction and blowing at 20kph. Made the spin back from Castleisland and Scartaglin-Castleisland (straight) difficult. Kept a good cadence for most of the cycle. Stopped my watch when I had to make a pit stop too.
I'm also concerned about my left hand, suffering a bit in last few cycles from pins and needles, I think the extra vibration from the road is the cause.
But the most important thing was that I BEAT THE TRACTOR. Around 6km from Tralee I noticed a tractor coming up behind me, at the same time I saw a bike in front of me, so the adrenaline started to flow a bit. Lad was only on a crappy bike, not a proper bike, so I flew past him, then the tractor was my only competition. Got through the roundabout and passed Ballyseedy Wood in ok pace, but after that the wind got really strong, was concerned that tractor might beat me, but had enough of a lead to get to my imaginary finish line at the digital speed limit sign. Got my max HR for the cycle into the very strong wind at Ballygarry.
To start of the cycle I saw a human tit! As I approached the Earl of Desmond Roundabout I saw a car enter from the Killarney road and proceed to drift around the roundabout a couple of times before leaving by the Tralee exit. I imagine he gets lost a lot since Tralee is the 1st exit and is well signed. He also had a couple of other cars with him who didn't drift around the roundabout but made sure to make plenty of noise with their cars as they followed him to Tralee. It must be noted that they weren't the only cars on the road.
Garmin said I did 50km outside Tralee at an avg speed of 27.4kph.
Saturday May 1, 2010 #
12 PM
Cycling 1:07:09 [3] 27.25 km (2:28 / km) +199m 2:23 / km
ahr:127 max:158 (injured)
Tralee-Ardfert-Churchill-Fenit-Tralee
After yesterday I felt tired, don't think body has recovered from IOC yet. So decided on a short spin but planned on cycling the uphills at a fast tempo. Strong headwind on the road to Ardfert which made the hill up to Ballyroe even more fun, but felt ok turning the pedals fast. Then an easy section before a couple of hills into Fenit. Hills were short so that didn't really cause any trouble. Flat sections towards Fenit were windy so didn't enjoy that. Spin back from Fenit was handy enough, tailwind to help me along.
Thinking of taking a rest day tomorrow.
After yesterday I felt tired, don't think body has recovered from IOC yet. So decided on a short spin but planned on cycling the uphills at a fast tempo. Strong headwind on the road to Ardfert which made the hill up to Ballyroe even more fun, but felt ok turning the pedals fast. Then an easy section before a couple of hills into Fenit. Hills were short so that didn't really cause any trouble. Flat sections towards Fenit were windy so didn't enjoy that. Spin back from Fenit was handy enough, tailwind to help me along.
Thinking of taking a rest day tomorrow.