Gael Force West in sub 5:30

foxirl

Gym tonight

Bench 70kg 8,8,7
Barbell row 45kg 8,8,5,5
Dips Bodyweight 3*11
Chin ups Bodyweight 8,6,5

foxirl

ThisRegard wrote: »

Just wondering, you seem to be doing a lot of gym work, why so ?

Have a Power Rack, bench and weights in the house so might as well use it.
Just for general fitness anyway. Not specific to GFW

foxirl

Polster wrote: »

Good man Foxey, you've slowed down a bit though, I've seen you do Cleaboy road runs with nothing more than a towel on in usain bolt pace, not to mention your very impressive bike/running transitions. This should be no bother to ya.

But I was 10 years younger and 10kg lighter ;-)

foxirl

Went to Physio last week as I am still having problems with my Knee.
Bad news is he told me I should take 4-5 months off from running, soccer squats etc to get get my knee right again. Chronic Tendinitis amongst other issues

Not happy about that. We came to a compromise that I would give up the astroturf and the squats for a few months and the running for a few weeks to see how things go.

Polster

Aye, I am playing the ball once a week at the moment, its obviously dodgier for the knee. Sounds you're knee is more knackered than mine now though.

I am going to the gym once a week to give all the main muscles a work out, bit of stretching and strength building. I don't want to put on muscle really though, muscle adds extra weight and is fine for sprints etc, don't think you want to much for long distance though. Saying that I am no medical genius.

This thread could turn into....
Gael Force West in sub 5:30 - With a dodgy knee and one crutch.

foxirl

Gym this morning

Bench 70kg 8,8,6,2
Overhead press 40kg 3*8
Deadlift 95kg 2*8

foxirl

First cycle in 2 weeks this aftrenoon.

Distance: 32.3K
Time: 1 hour and 18 minutes.
Average Speed: 24.8kph

http://connect.garmin.com/activity/156498585

foxirl

Gym last night.

Bench 70kg 3*8
Barbell row 45kg 3*8
Dips Bodyweight 3*12

foxirl

Was on holidays for a week so no updates on this.

Cycling Saturday Morning

Distance: 51km
Time: 1 hour 49 mins
Average Speed 28kmh

Was cycling in a group as it was a charity event race so speed was a good bit quicker.

foxirl

Played astroturf soccer tonight. 1 hour. Didnt do a whole lot as wanted to take it easy with the knee.

foxirl

Cycling this evening. What an evening for it. Lots of hills so average speed is down a good biit

Distance: 47.5kkm
Time: 2 hour 7 mins
Average Speed 23kmh

Took a 5 min break after about 30k for food and drink so garmin is a little off
http://connect.garmin.com/activity/162544719

foxirl

April 2nd - 1 hour astroturf

foxirl

April 3rd - Weights session

Bench 67.5kg 3*8
Barbell row 45kg 3*8
Dips Bodyweight 3*12

foxirl

April 6th

Drove up to Killary to practice GFW course again.

Did stage 1 on the Friday in just under 1 hour 20 minutes. Very happy with that but very sore after it too. Course had dried out a lot since we were last up there.

http://connect.garmin.com/activity/166810165

foxirl

April 7th.

Plan was to cycle from Delphi to Croagh Patrick and then climb and cycle on into Westport. However the weather was terrible on Saturday morning when we arrived at Delphi so we drove on to Croagh Patrick. Weather had imporved so we got on the bikes at the foot of CP (beside Mountain Rescue Cabin) and did a 10k cycle around CP taking in the rough section which you cycle on you approach to CP on day of race.

Climbed CP then in just under 40 mins and came back down in just under 23 mins so was very happy with that. Good time was probably down to fact that we were fresh enough starting the climb.

Up: http://connect.garmin.com/activity/166810193
Down: http://connect.garmin.com/activity/166810212

After the descnet we got back up on the bikes and took the race route into Westport. Its very rough but managed to stay on the bike for the whole route. Once we got to westport we came back out the main road and back to CP to collect the cars so that added another 20k to the day.

http://connect.garmin.com/activity/166810234

Good training weekend.

Polster

Good work there foxey,

I find with the bike I am always against the bloody wind though. Getting through decent training though, done a couple of combos, running and then onto the bike with power, Eoin Power that is, not much actual power.

foxirl

Polster wrote: »

Good work there foxey,

I find with the bike I am always against the bloody wind though. Getting through decent training though, done a couple of combos, running and then onto the bike with power, Eoin Power that is, not much actual power.

Was talking to Eoin at the weekend and he was telling me you are putting serious training in.

foxirl

Haven't updated this in a while and training slacked off due to other commitments.

20th April
Run 4.25K in 25.5 mins
http://connect.garmin.com/activity/176224019

28th April Brick Session
6.12K run in 31.5 mins
http://connect.garmin.com/activity/176224037
followed by
30K cycle in 1h and 15 mins
http://connect.garmin.com/activity/176224062

6th May
25K cycle in 55 mins

8th May
7K Trail run in just under 39 mins
http://connect.garmin.com/activity/176224081

foxirl

10 May

5.2km Trail run in 28 mins

http://connect.garmin.com/activity/176788281

Polster

foxirl wrote: »

10 May

5.2km Trail run in 28 mins

http://connect.garmin.com/activity/176788281

2 pints in 1hour 15mins

Did play football earlier though

foxirl

Polster wrote: »

2 pints in 1hour 15mins

Did play football earlier though

Good stuff, you be flying for the pints and soccer section of Gael Force.

foxirl

Another brick session today.
7k Trail run in 38 mins 10 secs
http://connect.garmin.com/activity/177413311

followed by
32k cycle in 1 hour 14 mins and 15 secs
http://connect.garmin.com/activity/177413340

Fairly wrecked after it as I was gardening before and after it.

No pain no gain I suppose

foxirl

Monday 14th May
5k run through the forest in about 30 mins

foxirl

Tuesday 15th May

25K cycle in just over an hour.

Resting no until Friday. Plan is to head up to Killary on Friday to do the 13K trail run followed by a cycle and then do Croagh Patrick on the Saturday.

foxirl

2 days after the Gael Force and my body is still sore. Haven’t posted up here in a long time as my training had gone down hill a bit since my knees started acting up again.

Anyway managed to get up to Westport and complete the race in 5:16 so very happy and made my goal of less that 5:30. Realistically going up on the day I'd have been happy with anything under 6 hours.

Could have saved another 10 minutes but got sever cramps in both of my calves on the cycle. Probably my own fault for not hydrating enough during the run. Had to come off the bike on several occasions to stretch them out.

It ended up a great day, weather held and it was really well organised.