Training Log Archive: DoobyIn the 12 days ending Jan 2, 2013:
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Wednesday Jan 2, 2013 #
11 AM
Note
slept:9.0 (rest day)
Not feeling 100%, was tired and feeling crap yesterday evening. Went to bed early dosing myself up with whatever tablets I could lay my hands on. Woke up at 3am with a sore throat so did some gargling to cure that. Throat is a good bit better today but still feel a bit off. Rather than risk getting worse I'm going to take it easy tonight, won't train, and go to bed early again.
Got an appointment with my physio tomorrow so if i'm feeling better i'll go on the turbo trainer as planned after, and then run Friday. Endoscopy now on the 25th.
Got an appointment with my physio tomorrow so if i'm feeling better i'll go on the turbo trainer as planned after, and then run Friday. Endoscopy now on the 25th.
Tuesday Jan 1, 2013 #
12 PM
Turbo Trainer 42:15 [2]
ahr:123 max:139 slept:6.0
Avg Cadence = 85rpm
Same resistance as yesterday, felt better for the first 30mins and then was counting down until the end of the episode of My Name is Earl that I was watching, also finished watching Kickboxer.
Not feeling great today. Mary has been sick, cold/cough so hoping that I havn't got those germs. Didn't sleep fantastic and was up late to celebrate the New Year so it all doesn't help.
Legs still not feeling right, knee isn't as bad these days walking around but could feel tightness in my left calf last night. No word back from the physio.
Same resistance as yesterday, felt better for the first 30mins and then was counting down until the end of the episode of My Name is Earl that I was watching, also finished watching Kickboxer.
Not feeling great today. Mary has been sick, cold/cough so hoping that I havn't got those germs. Didn't sleep fantastic and was up late to celebrate the New Year so it all doesn't help.
Legs still not feeling right, knee isn't as bad these days walking around but could feel tightness in my left calf last night. No word back from the physio.
Monday Dec 31, 2012 #
10 AM
Note
slept:7.5
Set my alarm for 5.30am!!! Why might you wonder, well busy copying 1tb of stuff onto a media player, my christmas present, and it was due to finish around then, the computer had been on long enough so needed a sleep too.
Body feeling pretty wrecked today, knee, calf and hip a bit sore. Sent physio a text to get myself sorted. Feeling a bit broken at this stage.
Monday - Turbo Trainer
Tuesday - Turbo Trainer
Wednesday - Running (Track)
Thursday - Turbo Trainer
Friday - Running (friday loop)
Saturday - Crohane (event planning)
Sunday - Muckross (event planning)
Body feeling pretty wrecked today, knee, calf and hip a bit sore. Sent physio a text to get myself sorted. Feeling a bit broken at this stage.
Monday - Turbo Trainer
Tuesday - Turbo Trainer
Wednesday - Running (Track)
Thursday - Turbo Trainer
Friday - Running (friday loop)
Saturday - Crohane (event planning)
Sunday - Muckross (event planning)
11 AM
Turbo Trainer 45:02 [2]
ahr:135 max:151
Avg Cadence = 86rpm
Head wasn't liking the bike today, increased resistance so that didn't help, extra effort required. Got 45mins done so will take that.
Watched some of Monty Hall in Ireland, pretty interesting seeing all the underwater stuff off Conemara.
Head wasn't liking the bike today, increased resistance so that didn't help, extra effort required. Got 45mins done so will take that.
Watched some of Monty Hall in Ireland, pretty interesting seeing all the underwater stuff off Conemara.
Sunday Dec 30, 2012 #
12 PM
Trails 43:34 [3] 8.88 km (4:54 / km) +204m 4:24 / km
ahr:164 max:191 slept:8.0 shoes: Mizuno Waverider 15
Tomies
With Colm O'Halloran. Robrunner was feeling a bit sick so didn't make it. Not a bad day running, bit of drizzle early on but that cleared up. Also windy.
Was wondering how my legs would feel today. Left calf a bit tight starting off, but knee was alright, felt it but not enough to need to slow down. Later in the run my left quad starting to make its presence known, so probably compensating for the knee. Think i'll take a couple of days off running, just go on the bike.
Pace was similar to last year, ran this run on this day on 30/12/2011, 1 second per km slower this year. Wasn't feeling great last year but obviously we moved along at a fast clip. Same again this year but legs more so than ill.
With Colm O'Halloran. Robrunner was feeling a bit sick so didn't make it. Not a bad day running, bit of drizzle early on but that cleared up. Also windy.
Was wondering how my legs would feel today. Left calf a bit tight starting off, but knee was alright, felt it but not enough to need to slow down. Later in the run my left quad starting to make its presence known, so probably compensating for the knee. Think i'll take a couple of days off running, just go on the bike.
Pace was similar to last year, ran this run on this day on 30/12/2011, 1 second per km slower this year. Wasn't feeling great last year but obviously we moved along at a fast clip. Same again this year but legs more so than ill.
Saturday Dec 29, 2012 #
9 PM
Note
slept:5.75 (rest day)
Went to Dublin for the day on the train to meet some friends from college. Good to see them and catch up.
Not liking how my right knee is feeling, painful, and sometimes uncomfortable to walk on. Definitely will be getting physio this week. Running organised for tomorrow so hopefully that goes ok.
Not liking how my right knee is feeling, painful, and sometimes uncomfortable to walk on. Definitely will be getting physio this week. Running organised for tomorrow so hopefully that goes ok.
Friday Dec 28, 2012 #
11 AM
Turbo Trainer 30:02 [2]
ahr:122 max:131 slept:8.0
Avg Cadence = 88rpm
Recovery spin on the bike to help the legs. Knee felt ok pedalling and other tired/sore parts benefitted from this short spin.
Just watched some telly, Joey was on TV3.
Recovery spin on the bike to help the legs. Knee felt ok pedalling and other tired/sore parts benefitted from this short spin.
Just watched some telly, Joey was on TV3.
Thursday Dec 27, 2012 #
11 AM
Trails warm up/down 10:44 [3] 1.68 km (6:23 / km) +27m 5:55 / km
ahr:142 max:161 slept:9.0 shoes: Mizuno Waverider 15
A short run with Toni and Robrunner before the orienteering. The paths were a bit muddy and i've only got runners to race in, left orienteering shoes at home! Nice morning.
12 PM
Orienteering race 22:24 [4] *** 3.79 km (5:55 / km) +129m 5:03 / km
ahr:169 max:181 25c shoes: Mizuno Waverider 15
Currabinny
CorkO Christmas Fun Event (Score)
My strategy for the event was to start low and go clockwise. Think next year i'll go anti-clockwise to be different!
A few more started going the way I went too, they were an easy 3 controls. Wasn't first to them though. Overshot the one at the bottom slightly so had to come back into it. Once back running to my 3rd control I was on my own. Then climbed to the road to get the control there. After that there was no one near me, had put some distance into the chasing group on the road.
Only control i'd trouble with was the depression (233), knew where it was but the briars/undergrowth has grown a bit in that area.
231 was used last year or a control close to it, can't remember exactly, but what I do remember is messing it up in 2011. I wasn't going to make the same mistake this year. Knew how I was going to approach the control, used the earthwall as an attackpoint and then straight down into the control. After that it was all downhill to the finish.
Had a handy enough win. Results on orienteering.ie aren't correct. They havn't taken account of people not getting all the controls and times are off I reckon too.
CorkO Christmas Fun Event (Score)
My strategy for the event was to start low and go clockwise. Think next year i'll go anti-clockwise to be different!
A few more started going the way I went too, they were an easy 3 controls. Wasn't first to them though. Overshot the one at the bottom slightly so had to come back into it. Once back running to my 3rd control I was on my own. Then climbed to the road to get the control there. After that there was no one near me, had put some distance into the chasing group on the road.
Only control i'd trouble with was the depression (233), knew where it was but the briars/undergrowth has grown a bit in that area.
231 was used last year or a control close to it, can't remember exactly, but what I do remember is messing it up in 2011. I wasn't going to make the same mistake this year. Knew how I was going to approach the control, used the earthwall as an attackpoint and then straight down into the control. After that it was all downhill to the finish.
Had a handy enough win. Results on orienteering.ie aren't correct. They havn't taken account of people not getting all the controls and times are off I reckon too.
1 PM
Orienteering warm up/down 11:57 [2] *** 1.33 km (8:59 / km) +40m 7:49 / km
ahr:139 max:166 6c shoes: Mizuno Waverider 15
Collected 6 controls. Ran slowly enough to get the first few, legs pretty destroyed. Got the one at the bottom of the hill at the end so walked up the hill then.
3 PM
Note
slept:9.0
Didn't do a plan for the week on Monday like I usually do but knew exactly what I was going to be doing anyway, and succeeded so far in doing them.
Monday - Rest (done)
Tuesday - Goal Mile (done)
Wednesday - Belgooly 4 mile race (done)
Thursday - Orienteering, christmas fun event (done)
So now must plan the rest of the week.
Friday - Turbo Trainer (recovery)
Saturday - Rest (in Dublin for the day)
Sunday - Running (probably Tomies, with Robrunner and Colm O'Halloran)
Legs are really feeling the last 3 days, but worth the pain/suffering that i'm going through now. No damage done, just tiredness and soreness from the exertion. Plenty of stretching on the agenda.
Monday - Rest (done)
Tuesday - Goal Mile (done)
Wednesday - Belgooly 4 mile race (done)
Thursday - Orienteering, christmas fun event (done)
So now must plan the rest of the week.
Friday - Turbo Trainer (recovery)
Saturday - Rest (in Dublin for the day)
Sunday - Running (probably Tomies, with Robrunner and Colm O'Halloran)
Legs are really feeling the last 3 days, but worth the pain/suffering that i'm going through now. No damage done, just tiredness and soreness from the exertion. Plenty of stretching on the agenda.
Wednesday Dec 26, 2012 #
11 AM
Trails warm up/down 21:11 [3] 3.24 km (6:32 / km)
ahr:141 max:157 shoes: Mizuno Waverider 15
2.65km was around the Belgooly GAA pitches and the last 580m was getting from the car to the start.
Not the nicest of weather during the warm-up, some heavy showers and strong wind. Cleared up as it got closer to 12.
Not the nicest of weather during the warm-up, some heavy showers and strong wind. Cleared up as it got closer to 12.
12 PM
Road race 22:19 [5] 4.0 mi (5:35 / mi) +34m 5:26 / mi
ahr:181 max:190 slept:9.0 shoes: Nike Road Racing Flats
Belgooly 4 mile race 2012
5.18
5.35
5.49
5.36
Looking at the splits generated by AP the 1st mile was fast, and then everything else was slower. The 3rd mile has climb and the 4th mile is downhill.
The start was really messy, wasn't even lined up properly and the whistle was blown to start things. So off I went following the leading lads. I didn't try to stay with them as I knew that would be madness. I didn't have a pace set on my watch, so ran off my HR. I got into a group of 4 after the ground levelled out leaving the village, lad from Bandon and 2 from the Barr's. Stayed with them for the 1st mile but on the 2nd I felt that they were running too fast for me so I let them move away from me.
Ran on my own then for a bit, looking forward to getting to mile 2 and the turn for home. Looking over my shoulder I could see there was a lad coming and he came past during the 3rd mile, tried to stay with him but his pace was higher than mine. In the distance I saw a leevale guy dropping back so I tried to see if I could reel him in, didn't manage it. For the last mile and a bit I knew there was a lone runner with a group behind him. That was my motivation to keep on pushing.
The lone runner was Ian O'Leary and he didn't manage to catch me. Pleased with the effort I put in. But need to manage my pacing better in order to maximise performance. Gave everything I could so no regrets. Won the battle of the Burke/Bourkes so happy with that, bigger margin this year.
Results
5.18
5.35
5.49
5.36
Looking at the splits generated by AP the 1st mile was fast, and then everything else was slower. The 3rd mile has climb and the 4th mile is downhill.
The start was really messy, wasn't even lined up properly and the whistle was blown to start things. So off I went following the leading lads. I didn't try to stay with them as I knew that would be madness. I didn't have a pace set on my watch, so ran off my HR. I got into a group of 4 after the ground levelled out leaving the village, lad from Bandon and 2 from the Barr's. Stayed with them for the 1st mile but on the 2nd I felt that they were running too fast for me so I let them move away from me.
Ran on my own then for a bit, looking forward to getting to mile 2 and the turn for home. Looking over my shoulder I could see there was a lad coming and he came past during the 3rd mile, tried to stay with him but his pace was higher than mine. In the distance I saw a leevale guy dropping back so I tried to see if I could reel him in, didn't manage it. For the last mile and a bit I knew there was a lone runner with a group behind him. That was my motivation to keep on pushing.
The lone runner was Ian O'Leary and he didn't manage to catch me. Pleased with the effort I put in. But need to manage my pacing better in order to maximise performance. Gave everything I could so no regrets. Won the battle of the Burke/Bourkes so happy with that, bigger margin this year.
Results
Road warm up/down 18:16 [3] 2.85 km (6:25 / km) +9m 6:19 / km
ahr:143 max:161 shoes: Nike Road Racing Flats
Warm down with Niall, Clare, and Colm. Legs definitely weren't happy! Feeling like i've run a race. Chest feeling ok today after the race.
Tuesday Dec 25, 2012 #
10 AM
Track warm up/down 22:16 [3] 3.76 km (5:55 / km)
ahr:139 max:170 slept:7.0 shoes: Mizuno Waverider 15
Did a few laps of the track to warm-up before the Goal Mile. Timed my dad for his mile too. Legs feeling ok. Some of the later part of the warm-up was at a faster pace as I wanted to catch my dad to see how many laps he'd left to do as I changed runners.
11 AM
Track race 4:58 [5] 1.0 mi (4:58 / mi)
ahr:255 max:192 shoes: Nike Road Racing Flats
Goal Mile 2012
New PB. I was 4th in my run, won in 4.32!!! Started way too fast, possibly 67 for the 1st lap, eased off then for the rest and tried to pick it up again near the end. Funny how not expecting that much from a run can turn into a good Christmas present.
Didn't feel too bad doing the mile. Eased off after the first lap as I knew it was too fast. Then probably got slower as the mile went on.
New PB. I was 4th in my run, won in 4.32!!! Started way too fast, possibly 67 for the 1st lap, eased off then for the rest and tried to pick it up again near the end. Funny how not expecting that much from a run can turn into a good Christmas present.
Didn't feel too bad doing the mile. Eased off after the first lap as I knew it was too fast. Then probably got slower as the mile went on.
Track warm up/down 7:00 [3] 1.27 km (5:31 / km)
ahr:139 max:156 shoes: Nike Road Racing Flats
3 laps of the track to warm down. Chest feeling tight/sore afterwards. Hopefully it's going to make things easier for tomorrow.
Monday Dec 24, 2012 #
10 AM
Turbo Trainer 30:22 [2]
ahr:135 max:152 slept:9.0
Avg Cadence = 91rpm
Did a short spin on the bike after finishing wrapping Christmas presents and before loading the car for the trip home.
Watched a bit more of kickboxer.
This was intended as a rest day before the next 3 days but decided to do something as the body hasn't done great since recovering from being sick. Hasn't felt fantastic when exercising.
Did a short spin on the bike after finishing wrapping Christmas presents and before loading the car for the trip home.
Watched a bit more of kickboxer.
This was intended as a rest day before the next 3 days but decided to do something as the body hasn't done great since recovering from being sick. Hasn't felt fantastic when exercising.
Sunday Dec 23, 2012 #
11 AM
Orienteering long 1:52:00 [3] 12.1 km (9:15 / km) +435m 7:51 / km
ahr:144 max:170 slept:9.0 shoes: VJ Falcons 12
Crohane
First official Shamrock planning visit. Went up via the forest road, then got onto the mountain and started running my 1st draft M21E course. Will need to reconsider the finish, like the start but not sure if it's too far from parking. First couple of controls were too easy! But the following climb and short legs were trickier. Then into the long leg which i'm happy enough with, ran one route choice today so will need to check the others too.
Then skipped a loop and started onto a longish downhill leg, happy with the leg but not the control so will change that. Also bumped into a new fence!!! That's going to need a bit of mapping and stiles to get over, so might impact on planning if I use a control or 2 to get over the fence.
Skipped another loop and headed back towards the finish. The going was pretty rough in the marshes, tussocky, so that could hurt people in the later stages of a race:-) In saying that I came across an area high up that has been burned either this year or last. So might see if I can use more of that area.
Legs got sore towards the end, right quad especially. Bit of stretching to do.
What a great day. Took plenty of photos so stopped the watch for that. They will go onto the Shamrock website in due course.
First official Shamrock planning visit. Went up via the forest road, then got onto the mountain and started running my 1st draft M21E course. Will need to reconsider the finish, like the start but not sure if it's too far from parking. First couple of controls were too easy! But the following climb and short legs were trickier. Then into the long leg which i'm happy enough with, ran one route choice today so will need to check the others too.
Then skipped a loop and started onto a longish downhill leg, happy with the leg but not the control so will change that. Also bumped into a new fence!!! That's going to need a bit of mapping and stiles to get over, so might impact on planning if I use a control or 2 to get over the fence.
Skipped another loop and headed back towards the finish. The going was pretty rough in the marshes, tussocky, so that could hurt people in the later stages of a race:-) In saying that I came across an area high up that has been burned either this year or last. So might see if I can use more of that area.
Legs got sore towards the end, right quad especially. Bit of stretching to do.
What a great day. Took plenty of photos so stopped the watch for that. They will go onto the Shamrock website in due course.
Saturday Dec 22, 2012 #
9 PM
Note
slept:7.5 weight:71kg (rest day)
Did feck all from today. Bit of a stroll around Killarney getting the last present I needed. Quiter than last weekend, rain kept people at home.
Legs feeling better today. So hopefully tomorrows plan won't do too much damage. Chest is feeling tight/sore at times, since yesterday, not sure what's up.
Legs feeling better today. So hopefully tomorrows plan won't do too much damage. Chest is feeling tight/sore at times, since yesterday, not sure what's up.