Did this route http://ridewithgps.com/routes/743085 yesterday and i was wrecked after, it took 1hr 50 mins, so i was wondering why the tiredness? i guess i have been on the chainsaw for 12 hours this week so maybe that.
Then when i looked at the amount of climbing, 2400 feet, i guess i dont feel so bad. Thats the story round here, you go for a bit of a spin on your bike and you do a couple thousand feet of climbing by accident. I guess it means when i go anywhere else in the country it feels flat ish! sure the cycle i did on tuesday was only 18 miles but had 3000 feet of climbing with a few bits 18 to 20 % gradient! http://ridewithgps.com/routes/743102
Need to rest today!
Friday, September 30, 2011
Tuesday, September 27, 2011
I hear ya, but i got shit to do?! ok, but only for a little bit.
Well my leg is at me a little, kinda sore half ways up my left shin and i said i would give it some proper rest so its a week of biking, which is great, cause the legs are strong and i need to put in some good tuning up time on the bike anyway, (i do wonder how people who only run, cope when they get injured!)
I also lost at that other sport i do (throwing metal balls down country roads) and that annoyed me, even though i swore i would not let it, but i am only human.
Anyway i felf that my soul needed some quality time so with that and a good workout in mind, there is only one place to go, and thats the hills around Glengarriff. I always park in Ballylickey or Bantry so i get a warm up before hitting the steep stuff, and no matter what shape i am in either one of the big 3 climbs aound there always is a real test. I was planning on doing my 3 pod route, which is basically ride up to barley lake, then back down the same way and then up another climb which is very nearly the exact same, it comes out about 200 metres below the tunnel on the caha pass, then zip down to Bonane, turn right there and up the priest leap climb from the Kerry side, and back into Cork, Its brutally but as pure as it comes, its hard to do this route with out roaring at your self to 'come on' or when your not in shape,you may have to walk parts, which there is no shame at all in.
I parked at Ballylickey and spun it out and up the Cork side of the Priests leap, mostly cause i had never actually done it, its a tough but enjoyable climb, about 2 thirds of the way up i could not resist throwing the bike behind a ditch and running down a small boreen and through a pine forest to the riverbed, then turn around and back up again, 15 minutes of a fun trail run to keep things interesting, i was trying the float up the hill thing from the book 'born to run' and maybe i was just feeling good or maybe i was doing it right but i was back at the top before i knew it and not out of breath, there could be something in this technique thing! must try it on a big hill and see how long i last. Then it was back on the bike and trying to spin up the steep last part of the climb, which actually has a bit of down hill in it, just to mess your head and legs up!
It was cold and misty on top, as is befitting a fine climb, almost alpine like and only over the road :) i put on a buff and a jacket a caustiously rode down the other side, i once rode down this hill on a 5 and a half inch full suspension bike and when i checked at the bottom i had used the full travel, front and back, which on a road descent is crazy, but there are loads of compressions and little jumps, fine on a mountain bike but not so good on a road bike, so i took it steady, shouting at all the sheep i saw, that i was coming, those fuckers would run right across you and knoock you off and god, hitting the deck on my own in the arse of no where!! Not good, i am all for going fast but sometimes you just gotta slow down.
Then i turned around and powered up again into the wind and a light rain that had started falling, i had to dig deep but thats always the way on this climb, it remains the only climb i have ever had to walk a bit of when i was out biking, and this is mostly due to the fact that by the time you get to it you have some big climb already in your legs. It is such a good test to see where you are, and thankfully i am in a very good place now, both in body and mind, casue when i got back to the van again i felt a whole lot better, do i have to always phsyically empty myself to feel spiritually full? There is nothing like heading to the hills, although at the mo i would prefer to be running and sleeping on the peaks and bogs, they call every so often and right now they are shouting.
I also lost at that other sport i do (throwing metal balls down country roads) and that annoyed me, even though i swore i would not let it, but i am only human.
Anyway i felf that my soul needed some quality time so with that and a good workout in mind, there is only one place to go, and thats the hills around Glengarriff. I always park in Ballylickey or Bantry so i get a warm up before hitting the steep stuff, and no matter what shape i am in either one of the big 3 climbs aound there always is a real test. I was planning on doing my 3 pod route, which is basically ride up to barley lake, then back down the same way and then up another climb which is very nearly the exact same, it comes out about 200 metres below the tunnel on the caha pass, then zip down to Bonane, turn right there and up the priest leap climb from the Kerry side, and back into Cork, Its brutally but as pure as it comes, its hard to do this route with out roaring at your self to 'come on' or when your not in shape,you may have to walk parts, which there is no shame at all in.
I parked at Ballylickey and spun it out and up the Cork side of the Priests leap, mostly cause i had never actually done it, its a tough but enjoyable climb, about 2 thirds of the way up i could not resist throwing the bike behind a ditch and running down a small boreen and through a pine forest to the riverbed, then turn around and back up again, 15 minutes of a fun trail run to keep things interesting, i was trying the float up the hill thing from the book 'born to run' and maybe i was just feeling good or maybe i was doing it right but i was back at the top before i knew it and not out of breath, there could be something in this technique thing! must try it on a big hill and see how long i last. Then it was back on the bike and trying to spin up the steep last part of the climb, which actually has a bit of down hill in it, just to mess your head and legs up!
It was cold and misty on top, as is befitting a fine climb, almost alpine like and only over the road :) i put on a buff and a jacket a caustiously rode down the other side, i once rode down this hill on a 5 and a half inch full suspension bike and when i checked at the bottom i had used the full travel, front and back, which on a road descent is crazy, but there are loads of compressions and little jumps, fine on a mountain bike but not so good on a road bike, so i took it steady, shouting at all the sheep i saw, that i was coming, those fuckers would run right across you and knoock you off and god, hitting the deck on my own in the arse of no where!! Not good, i am all for going fast but sometimes you just gotta slow down.
Then i turned around and powered up again into the wind and a light rain that had started falling, i had to dig deep but thats always the way on this climb, it remains the only climb i have ever had to walk a bit of when i was out biking, and this is mostly due to the fact that by the time you get to it you have some big climb already in your legs. It is such a good test to see where you are, and thankfully i am in a very good place now, both in body and mind, casue when i got back to the van again i felt a whole lot better, do i have to always phsyically empty myself to feel spiritually full? There is nothing like heading to the hills, although at the mo i would prefer to be running and sleeping on the peaks and bogs, they call every so often and right now they are shouting.
Sunday, September 25, 2011
An 'onroad' Duathlon!
So great race in Timoleague, beautiful evening, i said to simon on the warm up cycle to courtmacsherry that twas like california with the sun, sea and girls in tight clothes everywhere!
I got third, losing 2nd with a km to go, very happy though, got a small crystal thingy. Delighted with how it went, i pushed hard on the first run, sitting in behind a guy that surely has run sub 35 mins for 10 km, i was all out to stay with him, then i got ahead of him , due to the fact i had no shoes to change, just stayed in my runners and pushed hard out the first 4 km's averaging 38 or 39 kms an hour, ward said if i had tri bar i would manage another 2 km's an hour?!
anyway the guy in 4th after the first run caught me and he was flying but i managed to stay with him, comfortably enough and came out of transition with a 15 metre lead, which i held to 1 km to go and then he caught and passed me, i stayed with him for a little but he was just a tiny bit to strong and i decided to cut it back a little instead of maybe totally blowing up, as the 4th place guy was not far back and closing, i had a good few looks back but he was never going to catch me. Very happy that i could push that hard for 43 mins and still feel strong (ish!) at the end. The guy who won it was 3 mins ahead and a really fine athlete.
Simon did super (this was his first time in his life starting a running race and i must say he ran very well with only a months running in his legs, and he caught a load of people on the bike, so obviously the 2 time trials we did in the last 2 weeks helped.
Well organised, very friendly, great tough racing at all levels, there was fancy carbon bikes at the front and a couple of bikes with baskets further back, so a race for anyone really. There was 85 in it, including cork footbaler Pierce oNeill.
Lovely evening out, thanks to my mad gang and wife and Carol for cheering us on.
And a huge thank you to simon for going back and getting my runner's (doh!) that i had forgotten!
I got third, losing 2nd with a km to go, very happy though, got a small crystal thingy. Delighted with how it went, i pushed hard on the first run, sitting in behind a guy that surely has run sub 35 mins for 10 km, i was all out to stay with him, then i got ahead of him , due to the fact i had no shoes to change, just stayed in my runners and pushed hard out the first 4 km's averaging 38 or 39 kms an hour, ward said if i had tri bar i would manage another 2 km's an hour?!
anyway the guy in 4th after the first run caught me and he was flying but i managed to stay with him, comfortably enough and came out of transition with a 15 metre lead, which i held to 1 km to go and then he caught and passed me, i stayed with him for a little but he was just a tiny bit to strong and i decided to cut it back a little instead of maybe totally blowing up, as the 4th place guy was not far back and closing, i had a good few looks back but he was never going to catch me. Very happy that i could push that hard for 43 mins and still feel strong (ish!) at the end. The guy who won it was 3 mins ahead and a really fine athlete.
Simon did super (this was his first time in his life starting a running race and i must say he ran very well with only a months running in his legs, and he caught a load of people on the bike, so obviously the 2 time trials we did in the last 2 weeks helped.
Well organised, very friendly, great tough racing at all levels, there was fancy carbon bikes at the front and a couple of bikes with baskets further back, so a race for anyone really. There was 85 in it, including cork footbaler Pierce oNeill.
Lovely evening out, thanks to my mad gang and wife and Carol for cheering us on.
And a huge thank you to simon for going back and getting my runner's (doh!) that i had forgotten!
Thursday, September 22, 2011
TT
Well TT sounds tough and time trails in any shape or form are, you push, push,push like your having a baby and you have to keep goiing not matter the pain, til the baby comes out :) i have seen 4, so i have a little idea. (although clearly as i am a man i have no idea about real pain!) but a hill climb is probably extra special/tough and a hill climb like the leg ripping hill road in Drinagh is especially savage. It has 3 ramps and even a tiny bit of down hill, to try and get a rythm is impossible, it constant gear changing and up and down out of the saddle, in short its torture to race up. Every local rider i know who has raced up it feels like they have got a chest infection when they reach the top!
Anyway the other night i organised a TT on "the hill road" and cause it was wet and shitty only Simon 'i ride and run now' O Driscoll showed up, which was fine cause i would have rode up it just as hard on my own anyway but the company was nice to distract one from the iminent pain. I really focused on spinnning up the hill, instead of bulling the bike up as i did in the past and the result was a 5.54 in runners, which is roughly the same as the 5.39 i did in my carbon fancy shoes and loads of cycling in my legs last year. In short very satisfying, its so nice to have tangible bench marks, it kinda reassures you that what you are doing in training is working and you are going in the correct direction. Simon did a 8.18 and will smash that in a few weeks with some tempo and redline riding in his legs. Did an hour 20 all in and twas a fine night out on a bicycle.
Probably will head to a local duathlon on Saturday next with Simon, it will be some more racing for my legs and mind ahead of the important races i have coming up in October.
Anyway the other night i organised a TT on "the hill road" and cause it was wet and shitty only Simon 'i ride and run now' O Driscoll showed up, which was fine cause i would have rode up it just as hard on my own anyway but the company was nice to distract one from the iminent pain. I really focused on spinnning up the hill, instead of bulling the bike up as i did in the past and the result was a 5.54 in runners, which is roughly the same as the 5.39 i did in my carbon fancy shoes and loads of cycling in my legs last year. In short very satisfying, its so nice to have tangible bench marks, it kinda reassures you that what you are doing in training is working and you are going in the correct direction. Simon did a 8.18 and will smash that in a few weeks with some tempo and redline riding in his legs. Did an hour 20 all in and twas a fine night out on a bicycle.
Probably will head to a local duathlon on Saturday next with Simon, it will be some more racing for my legs and mind ahead of the important races i have coming up in October.
2 f**king good sessions last wednaesday (long version!)
So on wednesday i was wrecked, like i could have sat down and slept in water naked , kinda tired, but its amzing if you can just get out the door and struggle tslowly through the first few mins.
Your body puts aside the tiredness and fires into life, your like an old diesel, it takes a while to get going but then after a while you can roar along.
The plan called for 10 min warm up and the 5 by 1km @3.40 pace, it sounded hard and fuck it is, but i set aside the devil on my shoulder saying you will puke on the 3rd interval or your too tired for such a hard session and i just hit it man.
I nailes the 5 of them with only 90 secs recovery between each, yeah i had to lie on the middle of the road for a minute afetr the last one but god, my legs felt fast, has my leg spped incresed, it feels like it has and the track repeats i have been doing on tuesday eveninga re designed to improve leg speed as well as my vo2 max, and i think its working, i was ready to go after a short recovery and had the leg lift even at the end, Then the day after i decided to do the tempo session, i know not enough rest but i mught have a race on sunday or do 20 miles or most likely both over the 2 days, so i wanted to get the sesison in and be kinda recovered for then.
So off i went in the rain (jesus i am doing some amount of running in the rain lately) and i did 10 mins warm up and 4 miles @6.40 pace, whicvh thank god felt comfortable and 10 mins warm down, left shin a little sore but thats from the injured ankle last year and 2 hard sessions back to back.
God i can see how people over train, this shit is addictive, at the mo i am living to run, did not think i would ever say that again, just have to make sure i am smart about it, it would be some shame to have to sit on me arse for 7 weeks again,
Your body puts aside the tiredness and fires into life, your like an old diesel, it takes a while to get going but then after a while you can roar along.
The plan called for 10 min warm up and the 5 by 1km @3.40 pace, it sounded hard and fuck it is, but i set aside the devil on my shoulder saying you will puke on the 3rd interval or your too tired for such a hard session and i just hit it man.
I nailes the 5 of them with only 90 secs recovery between each, yeah i had to lie on the middle of the road for a minute afetr the last one but god, my legs felt fast, has my leg spped incresed, it feels like it has and the track repeats i have been doing on tuesday eveninga re designed to improve leg speed as well as my vo2 max, and i think its working, i was ready to go after a short recovery and had the leg lift even at the end, Then the day after i decided to do the tempo session, i know not enough rest but i mught have a race on sunday or do 20 miles or most likely both over the 2 days, so i wanted to get the sesison in and be kinda recovered for then.
So off i went in the rain (jesus i am doing some amount of running in the rain lately) and i did 10 mins warm up and 4 miles @6.40 pace, whicvh thank god felt comfortable and 10 mins warm down, left shin a little sore but thats from the injured ankle last year and 2 hard sessions back to back.
God i can see how people over train, this shit is addictive, at the mo i am living to run, did not think i would ever say that again, just have to make sure i am smart about it, it would be some shame to have to sit on me arse for 7 weeks again,
Wednesday, September 21, 2011
Trail running.
Well this morning i was a bit hung over, i know its wednesday but hey, when a friend calls and you can hear the need for a few beers in his voice , well whtas a friend to do! Anyway this afternoon i was chomping for some outdoors and off i went to tinski's yard parked up, looked at his 'new' landrover form the late 70's and off i went up the hill, back in june this hill was kicking my ass but today i knda floated around, in short it was beautiful, wind swept and wild, i got my legs torn to shit by briars but sure that was fine, not many riding the trails up there these days and the growth is really filling them in. One trail i built 3 years ago is all but 'reclaimed' by the wilds and that kinda cool cause we made some mess of the ground there for a while and i thought it was unrepairable but in a few short months it had all but vanished.
I am reading the book about the rarámuri tribe at the moment, the running people and caballa blanco and actually made chia fresca last night! nice stuff, so kinda inspired reading tails of ordinary people doing extraordinary things. Also i think the next 3 or 4 weeks is the best time of the year for being outside and excercising in the mountains, so bring it on. Been doing to much road lately anyway.
I am reading the book about the rarámuri tribe at the moment, the running people and caballa blanco and actually made chia fresca last night! nice stuff, so kinda inspired reading tails of ordinary people doing extraordinary things. Also i think the next 3 or 4 weeks is the best time of the year for being outside and excercising in the mountains, so bring it on. Been doing to much road lately anyway.
Monday, September 19, 2011
x-country season begins!
I was going to call it x-country fun but fun would suggest that i was smiling and enjoying myself and whilst i did smile for parts where i could spare the energy, mostly i was grimacing as the effort required was well beyond what i thought it would take and more importantly what i had judged for.
In long races i pride myself on clever tactics, usually i catch and pass loads of people in the last 10% of races, however in the shorted ones of late i have been making a right balls! of it. I ran a 3.31 first km in the shannonvale 10km last month and yesterday in clonakilty i did something similar, but to be fair to me, my error in judgement was down to the fact that i had no real idea how much harder running on 6 inchs of grass is compared to the road.
It was a 7000metre race and i thought go out like its a 5km and hang on, man was i wrong.
Running in wet sand anyone! I heard that when Sir roger bannister finally broke the 4 minute barrier for the mile he had done a lot of training on sand dunes in his native New-Zealand and i am thinking i may need to head to the long strand for some sandy sessions myself if i am to keep up this XC lark :)
I also was having a super race with a guy who was 20 metres ahead of me for most of the race and had to dig very deep to pass him in the final 200 metres, i think we both gave it everything and the last 100 metres i reckion we ran at 12 minute mile pace! such was the battle royal we had before this. I hope i am not painting a bad picture of my day out, because in truth it was very nearly the perfect type of race for me, it was on grass, it was super cheap, close racing and pushed me maybe beyond my limit and also my kids got to watch in safety and away from cars, plus my daughter was able to race her first xc race, something i always said i would get them to do, and she is hungry for more as am i.
This kind of running is the definition of grass roots (pun intended!) and for these people to give up there sunday morning to (flawlessly) organize these events in the wind and rain, purely for the love of the sport is almost touching in the money mad world we live in.I and my whole family are truly grateful.
In long races i pride myself on clever tactics, usually i catch and pass loads of people in the last 10% of races, however in the shorted ones of late i have been making a right balls! of it. I ran a 3.31 first km in the shannonvale 10km last month and yesterday in clonakilty i did something similar, but to be fair to me, my error in judgement was down to the fact that i had no real idea how much harder running on 6 inchs of grass is compared to the road.
It was a 7000metre race and i thought go out like its a 5km and hang on, man was i wrong.
Running in wet sand anyone! I heard that when Sir roger bannister finally broke the 4 minute barrier for the mile he had done a lot of training on sand dunes in his native New-Zealand and i am thinking i may need to head to the long strand for some sandy sessions myself if i am to keep up this XC lark :)
I also was having a super race with a guy who was 20 metres ahead of me for most of the race and had to dig very deep to pass him in the final 200 metres, i think we both gave it everything and the last 100 metres i reckion we ran at 12 minute mile pace! such was the battle royal we had before this. I hope i am not painting a bad picture of my day out, because in truth it was very nearly the perfect type of race for me, it was on grass, it was super cheap, close racing and pushed me maybe beyond my limit and also my kids got to watch in safety and away from cars, plus my daughter was able to race her first xc race, something i always said i would get them to do, and she is hungry for more as am i.
This kind of running is the definition of grass roots (pun intended!) and for these people to give up there sunday morning to (flawlessly) organize these events in the wind and rain, purely for the love of the sport is almost touching in the money mad world we live in.I and my whole family are truly grateful.
Thursday, September 15, 2011
God i love running at the mo
Wednesday, finished work, felt so tired just wanted to sleep but no, laced up and did my session, 10 mins warm up, then 5 by 1 km @3.40 km pace, then 10 mins warm down, the the following day 6 miles incl 4 miles @ 6.40 mile pace. Felt tough but great.
God i am loving this running thing at the moment :)
God i am loving this running thing at the moment :)
Monday, September 12, 2011
Getting there but its hard to be honest.
i ran 18 miles on the road yesterday in a downpour.
today my legs hurt,
and i slept for 10 hours last nite,
and woke up tired.
Does feel good inside though.
THis running thing is so much harder than even the hardest cycling training.
Had a good breakfast and then looked at the next session and seen it a 5 by 1km @ 3.35!
God.
Perversely enjoyable.
So Clonakilty marathon? probably will get sick before it, 2 kids bringing home all sorts of bugs from school, October is meant to be shit cold weather wise, so harder to train,
i may go off the boil by then, short ass days leading up to it once the time changes, trying to race hard @southcoast race and sea2summit?
So yeah in short, i go for it, and so should you!
today my legs hurt,
and i slept for 10 hours last nite,
and woke up tired.
Does feel good inside though.
THis running thing is so much harder than even the hardest cycling training.
Had a good breakfast and then looked at the next session and seen it a 5 by 1km @ 3.35!
God.
Perversely enjoyable.
So Clonakilty marathon? probably will get sick before it, 2 kids bringing home all sorts of bugs from school, October is meant to be shit cold weather wise, so harder to train,
i may go off the boil by then, short ass days leading up to it once the time changes, trying to race hard @southcoast race and sea2summit?
So yeah in short, i go for it, and so should you!
I know what i did last summer!
SO on sat morning the 7th may i went to a briliant chiropractor in Skibbereen and he spent 15 mins adjusting me, made a clear diagnosis and with in 3 days i was pain free and ran my first 5 miles in 7 weeks, i had maintained fitness with a tough programme of cycling, lots of it hilly. Then i rested up for a few days and went and done the coast to coast race form sligo to County down, a 2 day race with 9 hrs of biking on the road, running and kayaking on day one and 9.5 hours of biking and mountain running on day 2. I short we did well and but for an unfortunate fall on the bike by my team mate, (these things happen) we would have placed on the podium. A tough event but one i would recommend for anyone thinking about getting into ultra distance racing. As you would expect i was exhausted for 3 days but i started training away again on the 19th of may with a 2.5 hour ride from sneem to bantry, having met eoin in Valentia Island. Then it went like this,
22 may, 100km road bike
27may, 115km road bike
29 may, 120km road bike
31 may, 90km road bike
2 june 20 km road bike and 20 min swim!
6 june, 49.57 (jagoe route @146 av)
8june 40 min hill run, clahnacrona
9june 30 min cycle
10 june 40 min hill run clashnacrona
11 june 65 min hill run clashnacrona, (so dry)
13 june 50 min hill run clashnacrona
15 june 45 min hill run clashnacrona
17 june MTB downhilling! fun 90 mins
20 june 9km run av 152
22 june 60 mins hill run lough hyne 2 times up (tough session)
24 june 9.2 mls run from skibb to kens house
25 june 3mls run and kayak session on the bandon river with dave.
28 june 91 mins road and hill run, carraigfadda circuit, hard run
1 july 60 mins lahinch beach run
2 july 8 mls road with eoin in athenry
4 july 40 mins tempo clarinbridge woods
5 july 45 mins in rosscahill woods
7-9 a bit sick, headaches etc
10 july MTB race in killarney, very enjoyable
12 july 3 by 1 mile @ 6.00, tough session
13 july 1 hour road bike
14 july 6 mls incl 2 mile tempo
15 july kayak session with dave,
17 july 14 mils run, 1.52
18 july basketball session
19 july 10 mins warm up, 4 by 800m in 2.45, 10 mins cool down
20 july basketball
21 july 7 mile run inlcl 5 tempo @160 hr
22july Climbed carrauntohill!
25 july 25km cycle
26 july 20 km cycle
30 july 30 min cycle, 15 min run
1 august 10 km run
2 august 5.5 mile run, felt very strong (due to the rest week, last week)
3 august Sea kayak, round hare island with dave, 2 hours, tough enough
6 august hill run, castldonavan, 19km, very hard, exhausted after.
8 august 40 km cycle, weights
10 august 7 mls run incl 3 by 4 mins all out, followed by very tough basketball session
12 august 10km run incl 20 mins @ 161
15 august 10 mile run, very wet run av 149
16 august 15 km cycle, felt very tired
17 august 45 km cycle to glengarriff incl 3 by 4 mins all out, tough session
19 august 10km race in shannonvale in 40.30, tough race
21 august 10mls eniskeane to bandon, worst road ever for running, very warm day too.
23 august 8 mls run incl 1200m,1000m,800m,600m @5km pace, cruel hard session, felt sick after
27 august mtb 80 mins, Single speed world champs.
29 august 15 mls in 1.58, blistered foot?!
31 august 28 mls hard on the bike
3 september 7mls easy
5 september 5 mls easy
6september 30km bike incl 2 km forest run
7 september 3 mls easy, won score!
8 september 7 mls incl 5 mile @160 av
11 september 18 mls in 2.25hrs, in a monsoon! tough but good. Tired and a bit stiff the next day.
Not a bad summer! Injury free and some rest blocks when needed. Should be a great autumn.
22 may, 100km road bike
27may, 115km road bike
29 may, 120km road bike
31 may, 90km road bike
2 june 20 km road bike and 20 min swim!
6 june, 49.57 (jagoe route @146 av)
8june 40 min hill run, clahnacrona
9june 30 min cycle
10 june 40 min hill run clashnacrona
11 june 65 min hill run clashnacrona, (so dry)
13 june 50 min hill run clashnacrona
15 june 45 min hill run clashnacrona
17 june MTB downhilling! fun 90 mins
20 june 9km run av 152
22 june 60 mins hill run lough hyne 2 times up (tough session)
24 june 9.2 mls run from skibb to kens house
25 june 3mls run and kayak session on the bandon river with dave.
28 june 91 mins road and hill run, carraigfadda circuit, hard run
1 july 60 mins lahinch beach run
2 july 8 mls road with eoin in athenry
4 july 40 mins tempo clarinbridge woods
5 july 45 mins in rosscahill woods
7-9 a bit sick, headaches etc
10 july MTB race in killarney, very enjoyable
12 july 3 by 1 mile @ 6.00, tough session
13 july 1 hour road bike
14 july 6 mls incl 2 mile tempo
15 july kayak session with dave,
17 july 14 mils run, 1.52
18 july basketball session
19 july 10 mins warm up, 4 by 800m in 2.45, 10 mins cool down
20 july basketball
21 july 7 mile run inlcl 5 tempo @160 hr
22july Climbed carrauntohill!
25 july 25km cycle
26 july 20 km cycle
30 july 30 min cycle, 15 min run
1 august 10 km run
2 august 5.5 mile run, felt very strong (due to the rest week, last week)
3 august Sea kayak, round hare island with dave, 2 hours, tough enough
6 august hill run, castldonavan, 19km, very hard, exhausted after.
8 august 40 km cycle, weights
10 august 7 mls run incl 3 by 4 mins all out, followed by very tough basketball session
12 august 10km run incl 20 mins @ 161
15 august 10 mile run, very wet run av 149
16 august 15 km cycle, felt very tired
17 august 45 km cycle to glengarriff incl 3 by 4 mins all out, tough session
19 august 10km race in shannonvale in 40.30, tough race
21 august 10mls eniskeane to bandon, worst road ever for running, very warm day too.
23 august 8 mls run incl 1200m,1000m,800m,600m @5km pace, cruel hard session, felt sick after
27 august mtb 80 mins, Single speed world champs.
29 august 15 mls in 1.58, blistered foot?!
31 august 28 mls hard on the bike
3 september 7mls easy
5 september 5 mls easy
6september 30km bike incl 2 km forest run
7 september 3 mls easy, won score!
8 september 7 mls incl 5 mile @160 av
11 september 18 mls in 2.25hrs, in a monsoon! tough but good. Tired and a bit stiff the next day.
Not a bad summer! Injury free and some rest blocks when needed. Should be a great autumn.
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