Training Log Archive: Dooby

Late enough night last night at my brother's 30th but wasn't feeling as tired as I thought I might.

Spent the afternoon on the couch watching telly. Then went to Tesco for some food, bit of a blur, tiredness hit me with a serious kick. Went home to bed for a nap.

Long cycle + Late night = v. tired boy

Conor Pass Challenge 2014

Nice morning for it and a solid crew out, quite a fit bunch too as it turned out. Controlled pace out as far as Curraheen and then all conversations stopped as the pace increased. Chalky told me to follow a few lads up on the outside and it was game on from there. Pace was lively to say the least. It did ease up for a small bit around Stradbally but only for a few minutes. Then off it went again. Legs were tired early on but felt better once warmed up. The group was big too.

Heading through Aughacashla there was a speed sign outside of the school, it was right saying that the cyclists going by were going at 40kph!

Decided to play the Conor Pass by ear. Hit the start and 5k to go sign was there. A group of 12 I think formed at the front going a decent pace. I pretty much hung on to the back of it. Decided to drop to the small ring after a while to make life easier. Legs were starting to burn and made the decision with 2k to go that enough was enough, too much burn, I knew I was capable of sticking at the pace of the group but decided to be sensible.

Cruised the last bit up then but was still going alright, no one came up to me from those behind. Was unsure if the descent would be windy or not, there was a southerly breeze but turned out to be ok. And then it was time for the food stop. Got very tempted by the 160k crew heading off but stuck to my guns and let them go, if I was weak I could've gone but in hindsight it was a sensible decision.

Waited for the 110k lead car and then followed it out of Dingle. The car turned left up my the mart, up a steep hill! Wasn't expecting that, then downhill to the hospital and on towards lispole. Kilmallock chap got a gap here and a Kanturk lad and myself closed that gap before the seal sanctuary. Had been chatting before that but that was the end of talking for a while. Got joined by a Desmond Sportive guy and a Sliabh Luachra cyclist too. There was then 5 of us heading for Lispole. Kilmallock doing an awful amount of work. Decided that I better do my share so did along with the Kanturk lad. Approaching Lispole I was off the back a small bit, wasn't convinced that I wanted to be going that fast. Then rejoined the group up through the village. At this point Kanturk went out the back door.

Then down through the bends I took a turn after the hairpin, pace didn't go too fast through here. I was also on the front through the other bends but pace was easy. HR had come down a small bit here. We then turned at Annascaul for Inch. Serious headwind heading towards the coast, I wasn't too happy about that. But once onto the coast and changed direction it was fine. Decent pace along to the beach. I got dropped a small bit before Inch Community Centre as the pace suddenly increased after slowing down due to traffic. Didn't kill myself getting back on but did have to increase the effort.

We did stop at the food stop but on the road, quick discussion and it was back cycling, no stop for us. Lead car had pulled off but he caught up quickly with us. After this we rode 2 and 2 for a while with me in the 2nd 2 talking to the Sliabh Luachra lad, we were still moving along nicely but the road is favourable to that. After a while I took the lead on my own for a small bit.

Took 2 gels on, 1 before Keel and the other before Castlemaine. Through Castlemaine and then on towards Curraghmore. I was taking a turn here again and by the time we got to the bottom of the climb I was still leading the other 3. Kilmallock took a turn, then me, and then him again. Next time he pulled over I did too to see if the other lads would come through, they didn't! So I went onto the front there. This was at 4k. At 3k Kilmallock was leading and then I came around him. Was planning to increase the pace at 2k to the top but a small gap opened at around 2.5km so just pushed on from there. HR was at around 170 from here up, maxing at the 170 so still had something in reserve, or at least I hope I did! Legs were tired by now. They had been feeling pretty bad at times before Annascaul and after Inch, but then got better, happy days.

Was well on my own by the top so just powered down the decent to Tralee. Felt that the lads would come back to me as I wouldn't be as fast coming down. They never showed up. Did look over my shoulder on the straight stretch but no sign. At this stage it was time trialling mode, not that I know what one of them is.

Looking at Strava for Curraghmore up it and down, my time was 2nd fastest of the day, 7 seconds off fastest going up and 1 second off the same lads descent. So surprisingly I nailed the descent better than those doing the 150k.

Turning onto the bypass the guy in the lead car said my name over the loudspeakers, not sure how he knew that. He then asked if I was happy with the Bruce Springsteen music, I wave a no, Van Morrisson was offered, again I waved no. I wasn't offered anything else. Reason he knew my name was that he rang Christo! Up around the bypass was hard, particularly when we went past the Clash turn off, knew we were heading for the IT then, more climb.

But got through it. Then coming down Oakpark there was a headwind so that was actually more unpleasant than the climb. The 3 other lads beat me back as they took a short cut. So did a few extra km than those lads. Once off the top and on my own I had the energy left for the last few km solo so find that encouraging.

So despite holding back to do the 110k I didn't hold back effort wise. 33.1km/h average speed isn't too shabby. For the Chain Gang Spin in 2010 the total was 107.65km but my average was 29, so 4 kph faster today.

Good way to end the cycling season for 2014.

Muckross

Ran this a bit faster than I wanted to. Wasn't under pressure running but just wanted to run a bit easier ahead of tomorrow. No matter it's done now so can't change that.

Nice evening again for running, sun out after a damp start to the morning. Met a few people on the path along by the lake, usually meet 0 and this evening I met at least 7.

Also met 2 King Charles on my way back in from the road to the abbey. Think I met them last week too.

Then on the path back from the abbey I had to squeeze past a couple of boys and woman with them. Scared the shit out of her:-) Scaring people improves the enjoyment of my runs!

So 110km on the agenda tomorrow. Really unsure of how to approach the cycle, particularly the Connor Pass, whether to go for broke or to take it easy. Thinking easy might be more sensible and then attack coming back from Castlemaine. We'll see how i feel I suppose and what else is happening around me.

Hadn't realised it's been a month since I climbed this last! But 3 seconds faster this evening with a higher HR. Went out earlier than usual as i'd a Child Protection Code of Ethics Workshop to get to at 7.

Some wind early on but it was a nice evening overall. Did wear maybe 1 layer too many, nice and warm out. Average temperature from the Garmin was 19 degrees.

Saw tourists taking pictures of a couple of deer at the ruin before the shop. Nice photo opportunity for them. Deer were having a feed on the grass. Much quieter this evening on the road up and down, tourist season is winding down. Met a couple of buses down low so had to slow to avoid them and the car in front of me. Not many cars at the shop or up further. Also meant that i'd no one to interrupt my descent. Wasn't feeling too confident for some reason, need to sort that for Saturday as the Conor Pass is a whole other world of speed...

Nice warm up around the outside, a bit cooler this evening than recently. Rob, Andrew and Tony out this evening. Legs feeling fine.

6 * 800m with 400 recovery, so a long time to get ready for the next one.

Decided to target 38/39 second laps. Mission accomplished, sort of.

2.38
2.36 (2.28 recovery before)
2.38 (2.19)
2.36 (2.12)
2.35 (2.19)
2.33 (2.25)

Lead them all as the lads weren't running my pace. Did have Rob and Andrew behind for around 2-400m of some of them.

Was happy with how I paced each rep, think the laps were consistant and if required could increase the pace. Issues caused by Andrew and Tony. On the 4th Andrew started early so I had him to aim for, passed him at around the 200 mark, too soon. Then Tony switched to 400s so had him coming past me between 3-400 on the 5th and 6th reps.

Good session.

Legs feeling better than last week which is good. Some pain in right big toe at one point, should probably do some stretching exercises.

Shitty drizzle this evening. Was some on the drive home but dried up in Killarney. Only got as far as Blue Pool before i'd to put on my jacket. Was a bit drier out towards Glenflesk but then got worse on the way back in. Cleared up by the time I got home, typical.

Started off feeling ok but some tiredness in the legs later on. Wind played it's part too, found it a bit tough leaving Barraduff. Weather I suppose also impacted on the time, slower than usual, not as nice to cycle in.

Had a very close call going through Woodlawn, nearly rear ended a rental car. They pretty much stopped dead and veered in towards at the kerb at the first speed bumps. So not much I could do about it considering my brakes weren't as affective in the damp. Not smart on their part.

Got fuelling a small bit wrong too.

Knee still feeling a bit sore but only when moved out of a straight line. Will do some ice and heat on it later to try and sort it, more annoying than something i'm worried about.

Monday - Running
Tuesday - Cycling
Wednesday - Running (intervals)
Thursday - Running (?)
Friday - Running
Saturday - Cycling (Chain Gang Sportive, 110km)
Sunday - ? rest I suppose

Definitely unsure of what to do today and tomorrow, makes sense to run today but also to cycle. Think i'll go with the running today as looking at the rest of the week it'd more than i'd like to do runs in a row. Thursday is actually a maybe for training as i've something possibly on at 7 so will have to see if i've the time to get training in, but leaving work at 4 is workable.

Rest will make sense for Sunday but if I was in a position to get to Castleisland for 10.30 then i'd run there, unlikely at best that i'll make it.

Lovely evening for a run, really enjoyable in the sun.

Some little niggles in my feet, right one, but other than that it was a good run. Legs felt a bit tired at one point but overall alright.

Met a guy on a mountain bike as I descended towards the car park, he was climbing. He then passed me just as I got back to the open area around Killegy House. Lucky I heard him on the rocks on the track, could have been dodgy otherwise. Other than that it was quiet enough around the place. Lots of cars on the road up to Mangerton though.

Decided to get some stretching in while waiting for garmin transfer and rice to cook. Managed to get some sort of foot cramp, owww, had to hop over to the cooker as water was about to boil over but got there in time.

Avoiding Killarney this evening for obvious reasons...