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Training Log Archive: Dooby

In the 12 days ending Jan 14, 2013:

activity # timemileskm+m
  Turbo Trainer3 1:52:09
  Trails3 1:15:06 9.71(7:44) 15.63(4:48) 133
  Orienteering1 51:02 3.04(16:46) 4.9(10:25) 218
  Total7 3:58:17 12.76 20.53 351
averages - sleep:7.5

» now

Monday Jan 14, 2013 #

11 AM


The legs feel like they did something yesterday, a good bit of soreness. Right knee was sore last night but feeling ok today which i'm taking as a positive, the other soreness is just aches. Stretched a good bit already today and will continue to do so for the rest of the day.

Monday - Turbo Trainer (recovery, maybe 20-30mins late when I get back from Cork)
Tuesday - Running (friday loop)
Wednesday - Running (intervals at the track)
Thursday - Turbo Trainer
Friday - Rest (CorkO dinner)
Saturday - Orienteering (venue i've decided on but might think about something particular to focus on)
Sunday - Orienteering (CorkO event)
8 PM

Turbo Trainer 31:25 [2]
ahr:114 max:124

Avg Cadence = 85rpm

Got Moone Boy on DVD so watched the first episode, really good series, but short.

Tired this evening though, half day from work as i'd an appointment in Cork, then home for dinner, and then back to Muckross before getting onto the bike.

Spun the legs for a bit to help ease the pain! Legs not feeling too bad. Wonder how running will go tomorrow...

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.

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.

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.

Saturday Jan 12, 2013 #

12 PM

Orienteering 51:02 [2] *** 4.9 km (10:25 / km) +218m 8:31 / km
ahr:142 max:171 slept:8.5 shoes: VJ Falcons 12


Served two purposes, tested out the body before racing tomorrow and also checking out a few areas for the IV's. Tough start though, uphill. Jogged the first bit but then walked once leaving the track which was the plan. Wanted to see if my preferred start is a runner. Think it will be so that's a positive, must get a controller though.

After that I checked out a few control sites higher up and the map, also think they are acceptable.

Then wanted to see if I could get access to an alternative route for the long leg but fences in the way so reckon it's definitely private land, pity.

Overall my HR is higher than the effort I was putting in so definitely showing the lack of training recently. Roll on the cross country tomorrow.

Friday Jan 11, 2013 #

5 PM

Turbo Trainer 45:07 [2]
ahr:147 max:163 slept:7.0

Avg Cadence = 92rpm

Increased the effort this evening but really was a struggle to stay on the bike. Kept on checking the watch. Had to postpone my planned run as the weather was shite, raining, and didn't fancy it. Think i'll take a trip outdoors tomorrow though to see some of the Muckross map, planning for Intervarsities.

Just watched telly while on the bike.

The Edge worked grand this evening.

Thursday Jan 10, 2013 #

5 PM

Turbo Trainer 35:37 [2]
ahr:128 max:146 slept:7.0

Avg Cadence = 86rpm

So finally got around to training again! Tried to get the Edge 500 working to time train this evening but struggled to get it to recognise the cadence sensor. Gave up on that and got out the new Forerunner 410 instead and was off pedalling with it timing pretty quickly, same as 405. But once pedalling I figured out the Edge, typical.

Spent the evening afterwards wearing my new cross country spikes, get used to them before Sunday, I imagine I will race. Small bit of coughing still but chest is feeling ok. Will get a proper test running tomorrow. Also wondering how my calf/quad/knee combination will fare, hopefully the rest has done them some good. Think i'll do around 8km tomorrow and then turbo trainer again on Saturday, just to get the body used to some bit of exercise. Didn't kill myself on the bike, slight bit harder than recovery but less than what i'd do if I was training. Watched some telly, the simpsons.

Wednesday Jan 9, 2013 #

10 PM

slept:6.75 (sick)

Still coughing today but chest is feeling better. Will try cycling tomorrow for a bit and then running on Friday. Realised I havn't run yet this year, not a good start.

Tuesday Jan 8, 2013 #

10 AM

slept:6.75 (sick)

Still spluttering, chest is a good bit better, but i'm now coughing!!!

I've taken delivery of my new Garmins, the forerunner 410 and the edge 500, so there's nothing i'd like to do more but to go training and actually use them.

Hopeful that i'll manage something tomorrow.

Monday Jan 7, 2013 #

10 AM

slept:6.5 (sick)

Chest still struggling, spluttering a bit since yesterday, think it's trying to clear the shite out of the lungs. My training plan may be a bit optimistic for the week. So will have to see how it goes. I should be getting my new Garmins pretty soon so the urge to test them out may help me to do something. I'm not 100% sure whether racing is a good idea or not next weekend, if it's for a team i'll run, but wouldn't be going in the race mentally prepared to run well.

Monday - Rest
Tuesday - Bike
Wednesday - Running
Thursday - Bike
Friday - Running
Saturday - Bike
Sunday - Cross Country (Munster Seniors in Limerick)

Sunday Jan 6, 2013 #

slept:9.0 (sick)

When I woke up and saw 10.52 on my watch I was pretty happy, nice lie in, although I was awake around 5 for a bit due to the drugs.

Weekend wasted, could have been to Crohane and Muckross if I hadn't been sick:-(

Saturday Jan 5, 2013 #

9 PM

slept:8.0 (sick)

Chest ok during the day but got worse later on, it wanted its drugs!
Trying to follow World Cup races from NZ. Not the best coverage.

Won't be checking out anything in Muckross tomorrow, not well enough I think but you'd never know!

Friday Jan 4, 2013 #

10 PM

slept:7.5 (sick)

Another day lost to training....

Thursday Jan 3, 2013 #

7 PM

slept:8.0 (sick)

Fantastic, sick again, and will be for at least a week. Chest Infection.
Think I might go for a walk on Sunday if i'm able, check out a route to my preferred IV start, weather and chest depending.

Cancelled my physio appointment too, think i'll rearrange it for around the 15th, after Munster Senior XC, which I hope to be better for, but not in decent racing shape. I usually neglect my stretching when sick but this time I hope to do better.

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