Training Log Archive: DoobyIn the 7 days ending Apr 14, 2013:
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Sunday Apr 14, 2013 #
12 PM
Trails warm up/down 7:26 [2] 1.24 km (6:00 / km) +2m 5:57 / km
ahr:138 slept:7.5 shoes: Inov8 X-Talon 212
Jog from car down to the start, plus a bit more since it was close. Strong headwind! Legs feeling good before the start.
Orienteering race 1:19:47 [5] **** 14.95 km (5:20 / km) +108m 5:09 / km
ahr:167 30c shoes: Inov8 X-Talon 212
Leinster Orienteering Championships 2013
Cahore Sand Dunes, Wexford
Plan was to race hard felt I was more in cruise mode than racing hard, hmmm. Pace was obviously ok based on the results but there were a few times when I tried to increase the pace, felt I was running harder but HR showed no increase. Think body may have been minding itself as the hamstring issue reared up after only 10mins running! So had to suffer that for most of the course, pain wasn't uncomfortable, but could feel it. Did stretch it at one point on the 2nd map, stumbled, and that hurt more, but the pain went back to what it was before the stumble soon after. Very sore afterwards so a couple of Neurofen required and some stretching helped. Not too bad tonight, will get the roller to it before bed which i'm not looking forward to, and phyiso booked since last week for tomorrow evening where I imagine i'm going to suffer.
Now back to the race. Was a bit confused by the map in the -2 box so that wasn't a good start. But once I picked up the map I knew what direction I was heading. Fastest split to number 1 so that control went ok. I then missed 2 by a small bit so nearly 1min lost! 3 & 4 were fastest splits again before missing 5, we'll say 30 seconds lost. Faffed a bit being slow in the long grass on the way to 6. Ended up right of 7 so another 30seconds lost.
30 seconds slower than Ger to 8. Didn't think I did the leg that badly but did feel at one point that I should have been running harder so i'll blame the legs for this one. Joint fastest split with Ger for 9 and 10!
Then the big long leg back up the dunes. Hellsac was fastest on this one but I was only 30 seconds behind so that was just running and messing about a bit close to the control by attempting to cut in a bit early. I was fastest to 12, surprised as felt I was slow towards the end of the leg. Went right of the bushes, orginal plan was to go right of the 2nd splodge of green but went left when I noticed the hill, big one.
From controls 13-19 i'd the fastest splits. Aimed a bit right of 13 using the marsh on the path as an early attack point. Used this marsh again for 15. 18 was a pain in the hole, had passed it earlier so was hoping it was my control, easy one on a path, but it was a real dogleg. Then 19 was just before 4 earlier which i'd checked the code of so knew where that was. 1 second of fastest split on 20 and 21.
Then 22 was a bit confusing for me. Was my own fault for losing time. Could see the big hill along the path and felt i'd to go further. Cut in too early and then stopped to stare at the obvious depressions below me. Thought that the area where 22 was located would have been visible, but I was not that close to it. So maybe 50-60 seconds lost. Again back to being fastest for 23 and 24. 25 was ok but Hellsac was 10 seconds faster. Think I lost some time with micro route choices with the dunes/paths. Lost some time on 27 being hesitant, 20 seconds, and got stuck in some briars. Then a few seconds behind fastest over the last couple.
Overall around 3-4 mins lost. Mainly small mistakes. To be honest I never really got into the map much but was trying to avoid reading the finer detail. Was running at times expecting to hit the control, and I generally did, but the dunes were suited to that style. I was 1min30sec behind Ger at the map exchange but that string of fastest splits in the latter part of the race had me ahead by 21, behind again after 22, but then back into a lead that I didn't relinquish at 23. Good to have won in Leinster, it's a race I haven't performed in too well in recent times.
Results
Splitsbrowser
Routegadget
Cahore Sand Dunes, Wexford
Plan was to race hard felt I was more in cruise mode than racing hard, hmmm. Pace was obviously ok based on the results but there were a few times when I tried to increase the pace, felt I was running harder but HR showed no increase. Think body may have been minding itself as the hamstring issue reared up after only 10mins running! So had to suffer that for most of the course, pain wasn't uncomfortable, but could feel it. Did stretch it at one point on the 2nd map, stumbled, and that hurt more, but the pain went back to what it was before the stumble soon after. Very sore afterwards so a couple of Neurofen required and some stretching helped. Not too bad tonight, will get the roller to it before bed which i'm not looking forward to, and phyiso booked since last week for tomorrow evening where I imagine i'm going to suffer.
Now back to the race. Was a bit confused by the map in the -2 box so that wasn't a good start. But once I picked up the map I knew what direction I was heading. Fastest split to number 1 so that control went ok. I then missed 2 by a small bit so nearly 1min lost! 3 & 4 were fastest splits again before missing 5, we'll say 30 seconds lost. Faffed a bit being slow in the long grass on the way to 6. Ended up right of 7 so another 30seconds lost.
30 seconds slower than Ger to 8. Didn't think I did the leg that badly but did feel at one point that I should have been running harder so i'll blame the legs for this one. Joint fastest split with Ger for 9 and 10!
Then the big long leg back up the dunes. Hellsac was fastest on this one but I was only 30 seconds behind so that was just running and messing about a bit close to the control by attempting to cut in a bit early. I was fastest to 12, surprised as felt I was slow towards the end of the leg. Went right of the bushes, orginal plan was to go right of the 2nd splodge of green but went left when I noticed the hill, big one.
From controls 13-19 i'd the fastest splits. Aimed a bit right of 13 using the marsh on the path as an early attack point. Used this marsh again for 15. 18 was a pain in the hole, had passed it earlier so was hoping it was my control, easy one on a path, but it was a real dogleg. Then 19 was just before 4 earlier which i'd checked the code of so knew where that was. 1 second of fastest split on 20 and 21.
Then 22 was a bit confusing for me. Was my own fault for losing time. Could see the big hill along the path and felt i'd to go further. Cut in too early and then stopped to stare at the obvious depressions below me. Thought that the area where 22 was located would have been visible, but I was not that close to it. So maybe 50-60 seconds lost. Again back to being fastest for 23 and 24. 25 was ok but Hellsac was 10 seconds faster. Think I lost some time with micro route choices with the dunes/paths. Lost some time on 27 being hesitant, 20 seconds, and got stuck in some briars. Then a few seconds behind fastest over the last couple.
Overall around 3-4 mins lost. Mainly small mistakes. To be honest I never really got into the map much but was trying to avoid reading the finer detail. Was running at times expecting to hit the control, and I generally did, but the dunes were suited to that style. I was 1min30sec behind Ger at the map exchange but that string of fastest splits in the latter part of the race had me ahead by 21, behind again after 22, but then back into a lead that I didn't relinquish at 23. Good to have won in Leinster, it's a race I haven't performed in too well in recent times.
Results
Splitsbrowser
Routegadget
Saturday Apr 13, 2013 #
10 AM
Turbo Trainer 55:26 [2]
ahr:138 max:148 slept:6.75
Avg Cadence = 92rpm
So a similar session to Thursday. Legs felt good at times, once they were warmed up, but last 20mins was an effort to force the legs to turn. They did seem to be turning quickly so that was pleasurable to watch. Tried to use the telly as a distraction so as to get to the end faster.
Only 4 more episodes of series 2 of Game of Thrones to watch. Series 3 is on telly now but i'll try and get my hands on Series 3 to be watched for Autumn turbo training.
I'll be happy to finish tomorrow, not sure how long the hamstring will last or what it'll feel like moving quickly, will start at race pace and see how long I survive.
So a similar session to Thursday. Legs felt good at times, once they were warmed up, but last 20mins was an effort to force the legs to turn. They did seem to be turning quickly so that was pleasurable to watch. Tried to use the telly as a distraction so as to get to the end faster.
Only 4 more episodes of series 2 of Game of Thrones to watch. Series 3 is on telly now but i'll try and get my hands on Series 3 to be watched for Autumn turbo training.
I'll be happy to finish tomorrow, not sure how long the hamstring will last or what it'll feel like moving quickly, will start at race pace and see how long I survive.
Friday Apr 12, 2013 #
9 AM
Note
slept:6.25 weight:70kg
Had a bad nightmare last night.
Was dreaming that I turned up on the morning of Day 2 of the Shamrock, everything was all set, controls all out ok, but then realised that i'd forgotten to do anything for the kids courses, no maps or controls out.
So then i'd to drive home to start planning the courses and find some way of printing the maps for them. Thought i'd only need around 20 maps so was trying to source printers but then someone rang to say i'd need 146 maps. Thankfully I woke up before I got anymore stressed.
Think that's a sign that I need to finish planning the courses!!!
Was dreaming that I turned up on the morning of Day 2 of the Shamrock, everything was all set, controls all out ok, but then realised that i'd forgotten to do anything for the kids courses, no maps or controls out.
So then i'd to drive home to start planning the courses and find some way of printing the maps for them. Thought i'd only need around 20 maps so was trying to source printers but then someone rang to say i'd need 146 maps. Thankfully I woke up before I got anymore stressed.
Think that's a sign that I need to finish planning the courses!!!
5 PM
Trails 49:41 [3] 10.1 km (4:55 / km) +245m 4:23 / km
ahr:145 max:168 shoes: Mizuno Wave Rider 15 (2)
Muckross - Friday Loop
Plan was to hopefully get home without being in more pain than when I left, thankfully I managed that. I didn't push at any point this evening, just cruised along nice and easily, quads sort of behaved themselves, only limited pain from them. Hamstring definitely isn't right, but I can run on it, whether it can run at race pace is something i'll wait until Sunday to find out. I do have physio booked for Monday evening to be on the safe side.
Lovely evening to be running, ran in shorts for the first time training this year, in Ireland. Been some rain in the last week so tracks were softer than last week, which is a positive, but not as muddy as they were over the winter.
12 seconds difference between when I started training yesterday and today!
Plan for tomorrow is a potential quick mapping visit to Crohane, or more than likely i'll do something on the turbo trainer. Crohane is a big maybe because of the weather, i'd like it to be dry as drawing on a map in the wet isn't ideal and unlikely to be productive. There's another new fence for the map, but only relevant as I might use it as a line feature for the kids courses.
Plan was to hopefully get home without being in more pain than when I left, thankfully I managed that. I didn't push at any point this evening, just cruised along nice and easily, quads sort of behaved themselves, only limited pain from them. Hamstring definitely isn't right, but I can run on it, whether it can run at race pace is something i'll wait until Sunday to find out. I do have physio booked for Monday evening to be on the safe side.
Lovely evening to be running, ran in shorts for the first time training this year, in Ireland. Been some rain in the last week so tracks were softer than last week, which is a positive, but not as muddy as they were over the winter.
12 seconds difference between when I started training yesterday and today!
Plan for tomorrow is a potential quick mapping visit to Crohane, or more than likely i'll do something on the turbo trainer. Crohane is a big maybe because of the weather, i'd like it to be dry as drawing on a map in the wet isn't ideal and unlikely to be productive. There's another new fence for the map, but only relevant as I might use it as a line feature for the kids courses.
Thursday Apr 11, 2013 #
5 PM
Turbo Trainer 53:41 [2]
ahr:137 max:148 slept:7.0
Avg Cadence = 93rpm
Was hoping hamstring niggle would like the bike, and it did. Got off the bike after a few minutes to check if the trainer was working properly, felt like my legs were spinning too easy, and I hadn't changed anything from last Saturday, all the same. So avg cadence was higher this evening.
The bike again was a small bit of a struggle, mental power to stay pedalling.
Was hoping hamstring niggle would like the bike, and it did. Got off the bike after a few minutes to check if the trainer was working properly, felt like my legs were spinning too easy, and I hadn't changed anything from last Saturday, all the same. So avg cadence was higher this evening.
The bike again was a small bit of a struggle, mental power to stay pedalling.
Wednesday Apr 10, 2013 #
6 PM
Road 15:01 [3] 3.0 km (5:00 / km) +12m 4:54 / km
ahr:138 max:146 slept:7.0 shoes: Mizuno Wave Rider 15 (2)
3 lads outside and 1 inside, felt a bit tired starting off but legs were ok to run.
Track intervals 13:19 [4] 3.04 km (4:23 / km)
ahr:154 max:179 shoes: Nike Lunaracer+
Session was meant to be 6 * 800 but I only managed 2 and dnf'd the 3rd!!!
1st one went fine, just kept on John Barrets shoulder. Then during the 2nd one my left hamstring, low down, felt a bit funny so instead of a lap recovery I just did some stretches. Felt better for the first 200m of the 3rd but turning onto the home straight it started to get worse so pulled up. Not a good idea to run on a track with a niggle.
2.35 for both 800s I completed and wasn't under too much pressure.
Been stretching, icing, heat, plus some neurofen since I got home. Also got out the wine bottle and tried a smaller glass. I'm told a hard ball would be good to get in there but don't have one of them to hand. Will see what shape it's in tomorrow.
1st one went fine, just kept on John Barrets shoulder. Then during the 2nd one my left hamstring, low down, felt a bit funny so instead of a lap recovery I just did some stretches. Felt better for the first 200m of the 3rd but turning onto the home straight it started to get worse so pulled up. Not a good idea to run on a track with a niggle.
2.35 for both 800s I completed and wasn't under too much pressure.
Been stretching, icing, heat, plus some neurofen since I got home. Also got out the wine bottle and tried a smaller glass. I'm told a hard ball would be good to get in there but don't have one of them to hand. Will see what shape it's in tomorrow.
Road warm up/down 8:06 [3] 1.52 km (5:20 / km) +8m 5:12 / km
ahr:145 max:155 shoes: Mizuno Wave Rider 15 (2)
2 laps outside on my own since I called it a day early. Was thinking of doing a few extra but wasn't feeling comfortable so gave up.
Tuesday Apr 9, 2013 #
5 PM
Cycling 1:20:56 [3] 41.05 km (1:58 / km) +239m 1:55 / km
ahr:149 max:165 slept:7.0 shoes: Spiuk ZS11
Muckross-Killarney-Glenflesk-Barraduff-Killarney-Muckross
Bike was planned but thought it would be indoors, decided in the car on the way home since it was dry to try outdoors. So got the bike out, found plenty of layers to keep warm, and set off. I'd say on the way down the hill it started to drizzle. That got me thinking, would I keep going, do something shorter, or turn around. That thought lasted a while, especially as I didn't feel like I was moving anywhere in a hurry.
To be honest i'm very surprised to see that the avg speed was 30.4. No idea how that happend based on the speed I was heading towards Glenflesk at. Legs also felt a small bit tired, with a small niggle or two in the quad area. Kept on pedalling anyways, into a headwind I reckon towards Glenflesk. Definitely had the benefit of that on the way back from Barraduff.
Was definitely moving nicely going home, but once I hit the Muckross road it felt like the wheels had come off. Think I was back into the wind but the body was certainly feeling the affect of not having ridden outdoors in 2013. Back was sore too, body position I imagine. Got to the bottom of the hill and found the energy to get me the rest of the way home.
Can't believe first time cycling is the 9th of April. Same can be said for using the Garmin edge on the road. Must change the display, was missing HR and had cadence for a sensor I haven't put on. Heart felt comfortable though so didn't feel under pressure.
Wonder when my next spin will be?
Bike was planned but thought it would be indoors, decided in the car on the way home since it was dry to try outdoors. So got the bike out, found plenty of layers to keep warm, and set off. I'd say on the way down the hill it started to drizzle. That got me thinking, would I keep going, do something shorter, or turn around. That thought lasted a while, especially as I didn't feel like I was moving anywhere in a hurry.
To be honest i'm very surprised to see that the avg speed was 30.4. No idea how that happend based on the speed I was heading towards Glenflesk at. Legs also felt a small bit tired, with a small niggle or two in the quad area. Kept on pedalling anyways, into a headwind I reckon towards Glenflesk. Definitely had the benefit of that on the way back from Barraduff.
Was definitely moving nicely going home, but once I hit the Muckross road it felt like the wheels had come off. Think I was back into the wind but the body was certainly feeling the affect of not having ridden outdoors in 2013. Back was sore too, body position I imagine. Got to the bottom of the hill and found the energy to get me the rest of the way home.
Can't believe first time cycling is the 9th of April. Same can be said for using the Garmin edge on the road. Must change the display, was missing HR and had cadence for a sensor I haven't put on. Heart felt comfortable though so didn't feel under pressure.
Wonder when my next spin will be?
Monday Apr 8, 2013 #
10 AM
Note
slept:7.0 weight:70kg
Looking to get a solid week done this week and the same next week.
Monday - Running (longish run)
Tuesday - Bike
Wednesday - Running (Intervals on the track)
Thursday - Bike
Friday - Running
Saturday - ? probably running or maybe a short visit to check out junior courses on Crohane
Sunday - Orienteering, Leinster Champs
Monday - Running (longish run)
Tuesday - Bike
Wednesday - Running (Intervals on the track)
Thursday - Bike
Friday - Running
Saturday - ? probably running or maybe a short visit to check out junior courses on Crohane
Sunday - Orienteering, Leinster Champs
4 PM
Trails/Road 1:05:44 [3] 13.71 km (4:48 / km) +229m 4:25 / km
ahr:153 max:165 shoes: Mizuno Wave Rider 15 (2)
Muckross - Monday longish run down around the park
Windy and damp this evening so not too pleasant for running. Got on with it despite not really in the mood for it. Legs definitely didn't enjoy the run, sore, left quad and knees not liking the running. Sore. Not too bad afterwards so hoping things improve with stretching without needing more physio.
Didn't meet too many people out this evening, no surprise given the conditions.
Tiredness wasn't too much of an issue, but legs did get a bit tired towards the end. HR was nice and stable throughout but wasn't checking the watch. Again at the start of the run it was very high, so must be a technical issue rather than a fast heart beat.
Next week when I do this run i'll extend it out around the limestone area to see what that adds. Will add distance but likely to reduce pace in that area. No harm in some extra distance, thinking of Classic at IOC to have something in the bank for the longer distance.
Windy and damp this evening so not too pleasant for running. Got on with it despite not really in the mood for it. Legs definitely didn't enjoy the run, sore, left quad and knees not liking the running. Sore. Not too bad afterwards so hoping things improve with stretching without needing more physio.
Didn't meet too many people out this evening, no surprise given the conditions.
Tiredness wasn't too much of an issue, but legs did get a bit tired towards the end. HR was nice and stable throughout but wasn't checking the watch. Again at the start of the run it was very high, so must be a technical issue rather than a fast heart beat.
Next week when I do this run i'll extend it out around the limestone area to see what that adds. Will add distance but likely to reduce pace in that area. No harm in some extra distance, thinking of Classic at IOC to have something in the bank for the longer distance.