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Training Log Archive: Dooby

In the 7 days ending Apr 18, 2016:

activity # timemileskm+m
  Cycling3 4:23:00 80.6(3:16) 129.72(2:02) 972
  Orienteering1 1:36:14 8.49(11:20) 13.66(7:03) 61020c
  Circuits1 56:12
  Walking2 54:58 1.43(38:25) 2.3(23:52) 20
  Trails/Road1 44:00 6.36(6:55) 10.24(4:18) 57
  Trails1 16:39 1.01(16:29) 1.63(10:15) 59
  Total8 8:51:03 97.9 157.55 171920c
averages - sleep:7.4 weight:72kg

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Monday Apr 18, 2016 #

10 AM

Note
slept:7.17

Body feeling the affects of yesterday, tired/sore, but general rather than anything wrong. Not a great sleep last night.

Monday - Cycling (recovery spin)
Tuesday - Running
Wednesday - Cycling (50k)
Thursday - Circuits
Friday - Cycling (30k)
Saturday - Running (parkrun, maybe)
Sunday - Cycling (Race, Drumm Cup, 62km)
5 PM

Cycling 47:28 [2] 20.97 km (2:16 / km) +64m 2:14 / km
ahr:110 max:133 shoes: Spiuk ZS11

Fossa

Recovery spin. Legs were tired but was taking it easy. Regretted not having a 2nd layer on the arms starting out but ok once warmed up.

Hope it helped, quads and hamstrings are tired.

And then I got a puncture nearing home. No recollection of hitting anything, back. Looking at the tyre afterwards no damage there.

Fine day so worth getting out.
6 PM

Walking 10:00 [1] 0.75 km (13:20 / km) +20m 11:46 / km
shoes: Spiuk ZS11

Muckross Church to home.

Note where the bike GPS stops (when I upload it), funnily enough just after Muckross Church.

Also note footwear, I did consider walking up the road in my socks!

Tried pumping the puncture considering the distance to home but no joy. So rather than faff about at the side of the road putting a new tube in I decided to walk home and sort the puncture later.

Walking time is a guess.

Sunday Apr 17, 2016 #

11 AM

Trails warm up/down 11:14 [2] 1.13 km (9:59 / km) +57m 7:58 / km
ahr:111 max:142 slept:7.0 shoes: VJ Falcons 2014

Orienteering race 1:36:14 [5] *** 13.66 km (7:03 / km) +610m 5:45 / km
ahr:163 max:176 20c shoes: VJ Falcons 2014

Leinster Orienteering Championships 2016
Carrick Mountain

Didn't have any real expectations for this race, was a test to see what sort of shape the body is, and I think it's not too bad, but of course could be better. BS not where i'd have liked before the race so think that might have contributed to the later cramp, or else I was dehydrated after yesterday which I don't think I was. Could feel the legs were a bit crampy early on. But ignored it. Also felt a slight twinge in the right calf going to 1 too but that went away again, not encouraging start.

Very tough start I felt physically, lots of climb. Ended up going straight up to the road going to 4, climbed more out of the control, but lost some time in the circle finding the control. Was confused on the path going to 5.

Then there was 6. Disaster of a route choice, green looked ok so went for it. My destroyed legs didn't thank me for this and it was a bit of a blow mentally. Lost around 4 minutes here. 7 wasn't fun either, the climb up from the road took longer than I expected, rough, ended up along by the stream near the end. Got the control ok though.

Went low to the road for 9, straight might have been quicker, also lost time in the circle, a bit to the left of it. 10 got stuck in more crap. Lorrieq caught me here, knew he was gaining.

More climb to 11. Spent the rest of the course with Lorrieq, either in front or behind him. I did manage to get ahead of him going to 16 but lost that time having a cramp before crossing the stream, along with a couple of more cramps in the mud before 16. Not fun. And there was more climb to come to 17.

This sort of run was definitely outside my comfort zone in time, haven't done this length of a run in ages. Good training since it was a very physical area, can't say the orienteering was difficult, my time loss was due to bad decision making with regards to the terrain.

Did struggle on a few occasions trying to read the vegetation on the map along with some earth features.

Trails warm up/down 5:25 [1] 0.5 km (10:50 / km) +2m 10:39 / km
ahr:122 max:129 shoes: VJ Falcons 2014

Saturday Apr 16, 2016 #

8 AM

Cycling 2:10:59 [3] 67.53 km (1:56 / km) +391m 1:53 / km
ahr:139 max:174 slept:7.5 shoes: Spiuk ZS11

Killarney-Board of Works-Killorglin-Beaufort-Faha-Killarney

Saturday spin with the club. Sun shining so good day to be out. Pace was a lot hotter than I thought it might be. A couple of fitter lads along this morning, but wasn't under pressure.

Felt like we were moving very well up to the Board of Works. Group of 8 and it stayed together mostly today. Dropped to 6 in Beaufort, 2 of the lads were at the limit with the group so took the opportunity to head for home, think the only reason we went for Faha was Mike wanted 2 hours but the pace we were going at meant the spin went a lot faster so more distance needed.

Some nice turns at the front. No wind which was good.

Pat dropped off the back leaving Beaufort Bridge so I dropped back to help pace her back to the group, took a while since lads didn't ease up too much.

Tired by the time I got home but not too bad. Was expecting an easier spin ahead of tomorrow but that wasn't the case. But just using tomorrow as a test to see where I am at the moment, no idea what sort of shape the legs are in.
11 AM

Walking 44:58 [1] 1.55 km (28:57 / km)
shoes: Adidas Supernova (2015)

Mowing the lawn!
Had planned on doing it last night but wet so did it this morning after getting back from cycling.

Thought it might take longer so that's good news, I won't need a ride-on!

Friday Apr 15, 2016 #

Note
slept:7.05 (rest day)

Been a few days since i've had a rest so chose today as the day to put my feet up. Did hope to do some exercise, mowing the lawn, but wet when I got home, some heavy showers going, so sitting on the couch for the evening instead, oh well!

Thursday Apr 14, 2016 #

5 PM

Circuits 56:12 [3]
ahr:117 max:156 slept:8.2 shoes: Adidas Supernova (2015)

Wednesday Apr 13, 2016 #

3 PM

Note

LOC 2016 M21E Start Times
16 (11.11)
12
4
4
4
12
8
20
8
4
4
4
4 (12.55)

Why can't the start intervals be consistent???
5 PM

Cycling 1:24:33 [3] 41.22 km (2:03 / km) +518m 1:56 / km
ahr:144 max:169 slept:7.45 shoes: Spiuk ZS11

Moll's Gap

Some showers going but decided to risk it, looked alright. Didn't escape the rain, 1 really heavy shower just before Adopt-a-Sheep on the way down, nasty, but other than that it was nice.

Legs felt mostly ok but some right knee pain when I started climbing, above it, went away again though.

Only 1 second faster up Ladies View than the last time, could feel that the end of the climb wasn't going that good, didn't feel strong. But I keep on improving my time from Molls Gap to Muckross, would prefer improvements going uphill though.

Felt tired by the time I got home.

Tuesday Apr 12, 2016 #

5 PM

Trails/Road 44:00 [3] 10.24 km (4:18 / km) +57m 4:11 / km
ahr:146 max:156 slept:7.4 weight:72kg shoes: Adidas Supernova Black (2015)

Golf Course & Knockreer Demesne

Battery on the watch died after 7k so time is an accurate enough estimate as ran in the door to check my other watch. Lost a few seconds.

Had to wait on the golf course for a couple of lads to tee off from my left, balls actually landed close enough to the track. I waited outed of the direct line of the fairway, could see and hear the whack of the tee shot, but couldn't see the ball when I looked up. Sign said to wait so glad I did.

Legs feeling alright, ran a bit faster than I intended but no consequences afterwards.

Lovely evening so ran legs got a taste of the fresh air.

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