Training Log Archive: DoobyIn the 1 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
12 PM
Trails warm up/down 26:05 [3] 3.8 km (6:52 / km) +17m 6:43 / km
ahr:136 max:179 slept:8.5 shoes: Mizuno Waverider 15
Did a lap of the course plus some more jogging here and there. Not feeling too bad.
1 PM
Trails race 38:15 [5] 10.0 km (3:50 / km) +116m 3:37 / km
ahr:184 max:194 shoes: Asics Hyper XC
Munster Senior XC
Limerick Racecourse
Since the body hasn't been great in 2013 the plan was to mind myself today and just get around. Happy enough with my execution of that plan. Few showers before the race, around the time when I arrived, but thankfully it dried up for warming-up and during the race. Bit cold though but happy with the performance of my lungs. What my HR did during the race i'm not sure about. It was fairly constant with an increase towards the end.
Started off with George in front of me and Rob behind me. That staryed like that until the 2nd lap when all of a sudden George was gone, way off up the road, so that was the end of that. Then Rob came past me after a while and pulled a short distance ahead with a group of 4 or 5. He eventually got away from them.
Ended up with George's brother-in-law who had a few supporters around the track from his club, a guy from Ennis Track, and there was a Cork lad there too. The Ennis lad had support too so there was 2 lands that I wanted to beat! The Cork lad was funny, he didn't like the sticky stuff on a short hill just after the start line, so he'd lose ground there, but would then increase the pace and go past by a few metres, then on the lower part of the course he'd also slow down and on the hill there, so i'd gain that ground back.
On the 3rd lap we got a bit of a gap on George's brother-in-law, not much maybe 5-10m. So I was just following the Cork lad and the Ennis lad who went ahead here. Then on the 4th lap I got a small gap on the Ennis lad and then went ahead following the Cork lad. This remained static for this lap.
Then onto the last lap, same again on the early hill, I got ahead. Then tried to stay with the Cork lad for the rest of the lap. Ahead there was another guy in a red singlet (Ennis Track) and an East Cork guy. They were coming back to us. On the bottom of the track I went past the Cork lad and pushed on trying to gain back ground on the 2 in front. Coming onto the flat straight back towards the finish i'd put enough between me and the Cork guy to be safe, and I was gaining on the 2 in front. Was pushing hard at this stage but not flat out.
Turning into the finish chute I sprinted and just got the red singlet in front of me on the line so very pleased to have gained places on the last lap. Reckon with a longer finish I might have got the East Cork guy.
Ended up in 38th place.
Laps:
7.17
7.38
7.47
7.52
7.39
Fast 1st couple of laps then I suppose I raced who was around me with an increase in pace on the last lap. We got 3rd county so another medal for cross country this year, turning into a nice collection.
After running 38.15 for 10k today over cross country, I definitely want to run the distance on the road, I know there will be pain, but I'd like to see what sort of time i'd run.
Results
Limerick Racecourse
Since the body hasn't been great in 2013 the plan was to mind myself today and just get around. Happy enough with my execution of that plan. Few showers before the race, around the time when I arrived, but thankfully it dried up for warming-up and during the race. Bit cold though but happy with the performance of my lungs. What my HR did during the race i'm not sure about. It was fairly constant with an increase towards the end.
Started off with George in front of me and Rob behind me. That staryed like that until the 2nd lap when all of a sudden George was gone, way off up the road, so that was the end of that. Then Rob came past me after a while and pulled a short distance ahead with a group of 4 or 5. He eventually got away from them.
Ended up with George's brother-in-law who had a few supporters around the track from his club, a guy from Ennis Track, and there was a Cork lad there too. The Ennis lad had support too so there was 2 lands that I wanted to beat! The Cork lad was funny, he didn't like the sticky stuff on a short hill just after the start line, so he'd lose ground there, but would then increase the pace and go past by a few metres, then on the lower part of the course he'd also slow down and on the hill there, so i'd gain that ground back.
On the 3rd lap we got a bit of a gap on George's brother-in-law, not much maybe 5-10m. So I was just following the Cork lad and the Ennis lad who went ahead here. Then on the 4th lap I got a small gap on the Ennis lad and then went ahead following the Cork lad. This remained static for this lap.
Then onto the last lap, same again on the early hill, I got ahead. Then tried to stay with the Cork lad for the rest of the lap. Ahead there was another guy in a red singlet (Ennis Track) and an East Cork guy. They were coming back to us. On the bottom of the track I went past the Cork lad and pushed on trying to gain back ground on the 2 in front. Coming onto the flat straight back towards the finish i'd put enough between me and the Cork guy to be safe, and I was gaining on the 2 in front. Was pushing hard at this stage but not flat out.
Turning into the finish chute I sprinted and just got the red singlet in front of me on the line so very pleased to have gained places on the last lap. Reckon with a longer finish I might have got the East Cork guy.
Ended up in 38th place.
Laps:
7.17
7.38
7.47
7.52
7.39
Fast 1st couple of laps then I suppose I raced who was around me with an increase in pace on the last lap. We got 3rd county so another medal for cross country this year, turning into a nice collection.
After running 38.15 for 10k today over cross country, I definitely want to run the distance on the road, I know there will be pain, but I'd like to see what sort of time i'd run.
Results
2 PM
Trails warm up/down 10:46 [2] 1.83 km (5:53 / km)
ahr:158 max:168 shoes: Mizuno Waverider 15
A shortened lap of the course to warm down. Felt a bit cold, not enough clothes. Legs also felt pretty tired and also sore, right knee and left calf.