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Ain't nothing gonna break my stride....
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IvoryTower wrote: »Are you doing the usual ankle strengthening stuff every day? My angle was bullet proof after a few weeks of it
No not religiously
It's actually improved lot in the last couple of days but ya I probably need to do that stuff every day 0 -
Apr 2nd - Apr 21st
Tues Apr 2nd
Last day in Spain. I walked the Caminito del Rey and then got the train to Malaga and walked around there for a bit before heading to the airport for my flight home.
Thurs Apr 4th
Run: to the station ~3k
Fri Apr 5th
Run: to the station ~3k. Same as yesterday.
Sat Apr 6th
Run: 4k in 25 min
Bike: Intervals
ahr:138 max:165
6*2min effort + 5 min T (av HR 157)
GCN vO2 max session
Sun Apr 7th
Bike: 46k (28k race lap @ 25.4kph)
There was just my brother and I out for this. It was really hard work to keep the pace up with just the two of us and the wind and I was a bit knackered. My right knee was sore on the cool down
Run total: 10k
Walk/trek: 46k
Bike: 46k
Tues Apr 9th
Bike: Intervals
14k W/u
2*400m sprints
3*2k @100%; effort x, x, 3:37
14k C/d
This was the first night of the club intervals. We go off in 10 sec intervals with the fastest cyclists first so there's no drafting unless you can catch up to the guy in front. I messed up my watch splits but Paddy who was in the car timed my last one so I have that anyway. I didn't wear my HR monitor but these are really hard work
Thurs Apr 11th
Gym
Tbdl 4*4@110
One armed db press 3*8@17.5kg
Belt squats 3*8@85 + 5@80 w 3sec pause
Sldl 3*8@12
Press row 3*12@L6
Split squats 2*8@45 + 5@40 w 3sec pause
Birddog row 3*12@15
Hip thrust 2*10@50
Wheel roll 3×8
Watt bike 6 x 30sec >400watts 30sec rec
Fri Apr 12th
I have a note that my ankle was sore today. The gym seems to aggravate it
Sat Apr 13th
Run: 10k @ 6:29/k
Sun Apr 14th
My first complete rest day in 2 weeks. I was going to go out on the club bike but it was really windy and spilling rain and I went back to bed instead
Run total: 16.5k
Walk: 22k
Bike: ~40k
Gym x 1
Mon Apr 15th
I had to drop my car into the garage so while I was waiting for it to be serviced I went to the leisure centre
Swim: 1.3k I think. I kind of lost track
Run: treadmill hill repeats 5.7k in 35min
Tues Apr 16th
Bike intervals 2:02:50 45.94 km (22.4 kph)
ahr:130 max:178
40 min Wu with 3*400m sprints
4*2k in 3:35, 3:32, 3:27, 3:28 Rec ~3min
45 min cd
I was super happy with my times - all faster than last week off a much shorter recovery and 4 2k reps instead of 3
Wed Apr 17th
Run: 5k @ 6:42/k
Thurs Apr 18th
Run: 5k @ 6:38/k
Fri Apr 19th
Run: 10.46k @ 5:59/k
Sat Apr 20th
Run: 10.66k @ 6:08/k
Sun Apr 21st
Rest
Run total: 36k
Walk: 21k
Bike: 46k
The 2 10k runs were with my brother. I wanted to do a longer run but I was worried about putting too much load on my ankle. It's not perfect. It's a bit stiff starting off and it loosens out after a couple of miles but I have to be careful to always place my foot flat on the ground. Last night it was a bit sore after the 10k but it wasn't any worse today and it's fine now. It's 9 weeks since I injured it so I figure I might as well increase the load a bit. I may have slightly overdone it this week though. That's why I need to log my training 0 -
Apr 22nd - Apr 28th
Monday:
Run: 3.5k
Went out for a run but didn't feel brilliant so I decided to scrap it and go out on my bike instead
Bike: 73.3k in 2:54
Felt great on the bike. Held 27.3k for the first hour. The wind was in my favour but I had no draft. The next 30k was more diffcult with the wind and my pace dropped to 25.5kph and the last 16k I just cruised home
Tuesday:
Run 3k ~ 15min
Nearly missed my train. Had to sprint down the quays
Bike: 22k
My car wheel was punctured so had to cycle to the station and get my dad to drop the wheel into the garage
Bike: Intervals
ahr:135 max:177
40 min w/u with sprints
4 x 2k @ 3:20, 3:15, 3:24, 3:15
40 min c/d
Really happy with these. Faster than last week and I didn't have any draft
Wednesday
Run: 3k ~ 20min
Thursday:
Bike MTB: 22k
Had to cycle to the train station again because the stupid wheel of my car was flat again last night. Had to get a new tire
Friday:
Rest
Saturday:
Run: 10m @ 8:50/mi
My ankle was a bit sore for the first mile but once it loosened out I felt pretty comfortable. My legs felt good but I was tired after it
Sunday:
Bike: 74.82k in 3:05
This was with the club. We were supposed to do a longer, hilly route but there was only 5 of us out and 3 of the others wanted to do a flatter route. I ewent in front most of the way to get a good workout
Totals:
Run: 25.56 km
Walk: 22.5 km
Bike: 235.12 km0 -
Apr 29th - May 5th
Tuesday:
Bike intervals ~2hr 45.53 km (23.8 kph)
ahr:138 max:173
40 min w/u
4*2k 3:16, 3:20, 3:22, 3:30
40 min c/d
Wasn't too happy with these. Slower than last week which I'm not too bothered about because it was different conditions but I like to keep them constant and every subsequent rep was slower than the one before even though the effort was the same. I suppose it was good in a way. It made me take it easy for the rest of the week
Saturday:
Ballyhoura half marathon: 2:04:13 +750m elevation
Forgot to put my watch on and my HR monitor. We started at the halfway point for the marathon. We ran down a trail through the wood for maybe a mile until we reached the bottom of Seefin which is the highest peak of the Ballyhoura's and then it was a long ascent. It was quite sunny and I didn't have any sun cream on or a hat so I'm not sure if that was what caused it, but my head started to hurt halfway up. It could have just been the exertion. I kept running until about two thirds of the way up when it started to get quite steep and it was as quick to walk. I got to the top in a good position. I think I was third or fourth woman but I got crucified on the downhill with my ankle. It was quite unstable on the rough ground and I had to keep the pace steady. People were streaming past me. I couldn't do anything about it though. It was fine on the forest roads but the downhill trails were really difficult for me. Once we were down off the steep part of the mountain we ran down the bike trails and out onto the ardpatrick/kildorrery road. My Dad was there so I gave him a wave and then we cut into the wood on the left hand side. I think it might be called the Green Wood and it's the same course we took in the Beast in 2015. I was running behind a guy here and he was keeping a nice tempo. I jumped over the barrier into the wood which could have led to an unhappy ending if it had gone wrong. A few hundred metres later it did go wrong when I caught my toe on a rock and went head first into the ground. Luckily I was carrying a water bottle in my right hand which saved me my hand from a battering and the ground was soft. The guy I was running behind stopped to see if I was alright which was really nice of him and it made me get a move on because I didn't want to be holding him up. We came out of the wood onto a road and ran uphill past Castle Oliver. Then back into the forest and past the place where I took a wrong turn in the marathon in 2014. I had to walk a bit here. It cost me another few places. We popped out onto the road again and through the forest where Mike and Sean had to tell me to shut up in the Beast We had to take a different road back to Kilfinane because Coillte were felling trees in the forest. We ran down Magners hill which is very familiar to me because we often used to ride our ponies up it when we were kids. It's bloody steep to run down though and my quads were completely trashed at the bottom but my Dad was there again so I gave him a wave and ran on. I knew exactly where we were and that it was only about a mile left so it was easy to push myself especially once we got to the town and down the hill to the finish. I finished 71/136 and 15th woman. I absolutely love these races. Fantastic organisation by IMRA/MMRA.
Sunday:
Bike: 3hr 20 / 86.0 km / (25.8 kph) / +556m elevation
ahr:123 max:170
Cullahill freshford ballyragget durrow Manor stone rathdowney borrisinossory skirk errill
I wanted to go with the B group - they were only doing an easy 50k but I was pressurised into going with the A group who were heading up Cullahill mountain. I actually coped really well. I was strong on the hills and I managed not to get dropped and then I took the long way home with a couple of the lads so I was happy out
Totals:
Run: 13.1 m
Walk: 31.75 km
Bike: 131.53 km0 -
May 6th - May 12th
Monday:
Bike ~ 2hr
We got the ferry to Inis Mor and hired bikes. It was awesome
Tuesday:
Bike (mtb) 22km
I gave my car to my sister who was home for a few days and cycled to and from the station
Wednesday:
Same as yesterday except it was wet and windy
Thursday:
Run: 4.5km in ~25min
Took the day off work. Claire and I went for a little jog around the bog. She did the marathon in Ballyhoura and today was the first day she was able to move normally
Friday:
Run: 10k @ 6:17/km
Claire and I were down in Limerick at my cousins. It was quite a hilly run near Pallaskenry to Ringmoylan pier and back
Saturday:
Run: 10.25k @ 6:04'km
Still in Limerick. We ran up by Dromore castle and back into Pallaskenry. I felt better today and we even managed a sprint at the end
Sunday:
Bike: 3:15:26 / 86.51 km / (26.6 kph) / +644m elevation
ahr:127 max:170
Bike: warm up/cool down 1hr @ 22.6kmp
Group ride up The Cut into the Slieve Blooms. There was 8 of us out and for me it was flat to the boards all the way. I was happy that I didn't get dropped and it was a really beautiful day and a really beautiful route.
Run: 2mile @ 7:55/mi
I did this a few hours after the bike ride. It was a tempo run for me on tired (very tired!!) legs
Totals:
Run: 20.39 mi
Walk: 12.44 km
Bike: 199.48 km0 -
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shotgunmcos wrote: »Thats a lot of updating! Good to see your grá for the hills again. Doubt you were missing the track out there?! Sean up the hills this morning too. We need a team meet up this summer!
I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/17810 -
Lol I looked at that link and first thing to catch my attention wascareer move wrote: »I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/1781
Level: 10 (extreme)!!
Soooo you!0 -
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career move wrote: »I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/1781
Got to love some mountain running now that is some race fair play to you 0 -
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Chivito550 wrote: »What happened to the sprinting?
Well the sprained ankle in February put an end to the indoor season and then I discovered that sprinting doesn't really fit in with my lifestyle at the moment. It's too restrictive. So I think I'll park it for the time being
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May 13th - May 19th
Tuesday:
Bike turbo: 51min
ahr:136 max:168
10 min Wu
6 x 2 x (30 sec seated sprint, 30 sec standing sprint), 3 min rec
5 min tempo
5 min easy
The club were doing a time trial but I was still tired from the hard bike on Sunday and I had to get up early to get a 6am flight to Pisa so I gave it a miss and did this v02 max session instead. I don't have a power meter but I suspect when I've done this session before I've had a higher power output. I still sweated buckets and got a good workout though.
Wednesday:
Run 35min 5.25 km (6:40 / km) +150m elevation
After a stressful 2 hour drive in a rental car through Tuscany we arrived safely to our house in the mountains. Don't get me wrong it was very scenic but it was my first time driving on the right hand side and there was a couple of very nervous moments so I needed this run to unwind! Tuscany is my kind of place. You're either going uphill or downhill. Both can be savagely steep so it's tough on the legs either way. I headed up a steep track near the house which took me up across farmland which is mostly all open in Tuscany until I came to a wonderful old chapel with a four storey tower. I turned left and ran about 500m until the road started to descend sharply. At which point I turned back and re-traced my steps in case I missed my dinner #priorities
Thursday:
Run 1:01:48 8.23 km (7:31 / km) +282m elevation
After a nice long sleep, Claire and I headed out to explore the surroundings. We turned right at the chapel this time and ran downhill and soon passed the entrance to the estate where our house was. As we continued downhill we saw a couple of dogs ambling along towards us. We thought they must be out for a walk with their owner but as we got closer the couple became 6 and there was no owner and when they saw us they scarpered off in all directions. We followed the road that 4 of them took but they soon veered off and disappeared into the fields. They didn't look hungry so it was a mystery where they had come from and where the other 2 went I have no idea. We turned back after 30 min because I promised Claire we would only do an hour and tackled the hill back up to the estate. After breakfast we went on a long hike from Grezzano to the summit of Monte Verruca @ 929m. The weather was good and we were treated to some splendid vistas of the Apennines.
Friday:
Run 1:01:25 6.0 mi (10:14 / mi) +356m elevation
I ran up to the chapel and turned left and continued downhill past some large free range pigs and some very angry farm dogs and then up a super steep long hill to the village of Arliano. I wasn't sure if I could do a loop and I only wanted to do an hour so I decided to turn back and take my chances with the farm dogs. Luckily they were otherwise engaged on the return journey. We drove to a small medieval hill town called San Gimignano afterwards. It's famous for it's medieval architecture and the 13 towers which form it's skyline. We climbed up the largest, the Torre Grossa and got some amazing views of the town and the beautiful surrounding countryside
Saturday:
Run 58:28 9.25 km (6:19 / km) +299m elevation
I turned left out of the estate and ran down and out the road where we met the free range dogs. I continued past where Claire and I had turned back. Soon after I turned a corner and ran past a farm where I was met with a cacophany of barks and an ambush of between 15 and 20 dogs, a couple of whom I recognised as being part of the 6 we had seen on Thursday. There was a lot of barking and they followed me a long way out the road but I just kept running and talking to them and they kept their teeth to themselves. Unfortunately I didn't do my homework because about half a mile later I discovered I was running down a cul de sac which meant I was going to have to run back through all those dogs Luckily it was downhill on the way back which gave me an advantage as there was one puppy who looked like he might like to sample my ankles. We went to Florence then for the day. Really pretty town but me no like. Too many tourists and the queues to get into the museums etc were ridiculous and it was raining.
Sunday:
Run 1hr 10.1 km (5:56 / km)
Claire would only come running if I found a flat route so we ended up on the eco trail from Borgo san Lorenzo to Vecchio alongside the Sieve river. It's as flat as you're going to get in Tuscany and really nice to run along. We turned after 5km. The weather wasn't great. Pretty overcast and not that warm so we spent the day in the town of Prato. It much nicer than Florence. So much quieter and the Palazzo Pretorium museum that we went into has some amazing artwork.
Totals
Run: 28.4 miles
Walk: 23 km0 -
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May 27th - Jun 2nd
Tuesday:
Run tempo 57:41 7.0 mi (8:14 / mi)
1m easy @8:56
2m tempo in 15:51 (8:17, 7:34)
1m easy @8:53
2m tempo in 14:26 (7:14, 7:12)
1m easy @9:33
This was a mistake. I should have done an easy easy run but I didn't have a concrete plan in my head when I set off and my legs felt good. It was actually going ok until I got carried away with the second set of tempo miles. They were into a headwind and I was working WAY too hard. This session left me knackered for the rest of the week.
Thursday:
Bike race 43:15 26.0 km (36.1 kph)
I was in Celbridge for work and then I popped over to Athy for this bike race. It's part of a summer league but I didn't do it last week because I didn't get home from work in time. There was 3 of us from the club in the A5 race (out of a total of 12)myself, my brother and Paul. I was the only woman. Each lap was 13k and we did 2 and then the finish was up a small hill. Racing is very different to a group ride. Lots of little accelerations that you have to react to while constantly trying to save energy. My legs didn't feel brilliant at the start and I had to work harder than I wanted to stay on wheels but I kind of settled into it. Just after the start of the second lap a rider went about 100m clear and Paul sprinted to bridge the gap and shouted at John and I to follow which we did. It was a big effort from me and it turned out to be a waste because the others soon closed us down. About 1.5km from the finish we turned a left hand bend and the field sprinted. We were all towards the back. John accelerated with the others and Paul jumped on his wheel but I couldn't jump on Paul's wheel and I got dropped. John finished 3rd and Paul 4th and I was last. Well I would have been last but one of the guys who was up front got a really nasty fall near the finish and there was a crowd of people around him and I passed a guy who had slowed to see what was happening. I like racing my bike
Friday:
Run 40:00 6.23 km (6:25 / km)
This was a recovery run before work. I would have been just as happy with an extra hour in bed but I need to do more than 2 days running this week. I really need more days in the week to fit everything in!
Saturday:
Run 1:41:43 11.0 mi (9:15 / mi)
My head was willing but my legs were not. The first few miles were a mental battle and the last few miles were a slog. I was really really tired Saturday evening
Sunday:
Bike warm up/down 57:43 18.32km
Bike long 2:43:12 76.26 km (28.0 kph)
This was super hard. The first third was hilly and my legs were dead. The second third we were rolling through and averaging 39kph. It was a tailwind but you have to concentrate really hard and then the last third was horrendous as it was into a really strong wind. I didn't eat anything on the bike today. I had a SIS bar in my pocket but I didn't feel like it when we stopped after the hills. I think maybe this added to my hardship :rolleyes:
Totals
Run: 22 miles
Bike: 120 km
Walk: 15 km0 -
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Jun 3rd - Jun 9th
Monday:
Moyne 10k - 46:22 (see above)
Wednesday:
Bike: intervals on the turbo followed by a 3k run @ 4:57/k to get me used to running off the bike ahr:165 max:176
HR was too high for the pace. I think I'm not fully recovered from the weekend
Thursday:
Bike: The club has a league going. Usually it's on a Tuesday night but tonight was Thursday. It's been going for a few weeks but this is the first one I've done because I'm usually not home in time from Dublin. Tonight was 2 laps of 10.5k. It's a handicap race so the weaker riders are let off with either a 30 second or 1 min gap. There was 4 groups tonight. Myself and Harry were let off first. Harry is 72 and he's amazing. He complains all the time about his legs and then promptly drops everybody 30 seconds later was Aiden and Angela. Next group had my brother John and 3 others and then the two strongest were in the last group.
Harry and I set off and I was struggling to hold his wheel for the first few minutes until we turned onto the main road and headed uphill. I led up the hill keeping my heart rate around 165. From the top of the hill we started to work really well together, each taking our turn in the wind and keeping the pace high. We completed the first lap in 19:21 (32.8kph) The others caught us at the bottom of the second hill with about 7km to go. Afterwards they said they could see us ahead for about 8km but they couldn't close the gap to us. There was 5 of them and only 2 of us but they weren't working together because they were all trying to sit in as much as possible. Angela had been dropped and they tried to drop us when they caught us but they couldn't. (It's very ruthless this club league) I was feeling good and maybe I spent too much time up the front but I was trying to keep the pace high because I knew when they accelerated if I was too far back I wouldn't keep up. I didn't have anything when we sprinted for the line but I finished 6th so I scored some points. Harry was 7th, Aiden won and John was 2nd. It was a lot of fun
Bike race 38:08 20.9 km (32.9 kph)
ahr:161 max:175
Bike warm up/down 90 min 35km
Saturday:
John and I did run/bike/run as a practice for the duathlon consisting of a lap of the bog, back to the house grab bikes, change shoes cycle 19k, back to the house drop the bikes and head out for another lap of the bog. The plan was to keep the pace steady on the first run, flat out on the bike, flat out on the last run and it sort of worked out like that. We had a narrow escape with a tractor on the bikes but apart from that it all went to plan. I felt really confident after it. I think I can break the course record in the duathlon
Total time including transitions 1:03:43
Run 13:07 2.84 km (4:37 / km) includes transition 1
ahr:168
Bike 37:55 19.12 km (30.3 kph) includes transition 2
ahr:159
Run 12:41 2.85 mi (4:27 / mi)
ahr:171
I had to go to Romania on Sunday for a conference so I was going to miss my long bike. I needed to go to the bike shop so I decided to cycle there. The way out was grand but the way home there was a cursed headwind and my average pace dropped from 28kph to 25kph
Bike long 3:13:25 80.35 km (24.9 kph)
Sunday:
Early flight to Bucharest. I walked about 10k around the city in the afternoon. Half of that was around the outskirts of a nature reserve. The city is not one of my favourites but all the people that I met were lovely.
Totals
activity| # | time | miles | km
Bike |3 | 6:31:30 |96.69 | 155.6
Walk |2 |2:30:00 |9.73 |15.66
Run |3 |1:45:02 | 14.56 | 23.43
Total |6 |10:46:32|120.97 | 194.680 -
Jun 10th - 16th
Monday:
Run 58:06 10.0 km (5:49 / km)
Up at 5:30am to get this done because I knew I wouldn't have time otherwise. I did 2 laps of outside of the nature reserve. I met a couple of other runners. Our conference was in the Parliament Palace. It's the second largest government building in the world, after The Pentagon in Washington. It's worth over 3 billion dollars and every year it costs 6 million dollars to light and heat it. Construction started on it in the 1980's at the behest of the Communist leader Nicolai Ceaucescu. After the revolution in 1989 work continued and it was completed in 1997. It's beautifully decorated inside.
Tuesday:
I woke up at 5 to get a run done but it was raining and there was a lightning storm so I went back to sleep. Today we were taken out of the city (the traffic in Bucharest is a nightmare. It took us 90 min to drive 14km :mad:) and up into the beautiful Carpathian mountains to see the Peles Castle. The Carpathians are the third longest mountain range in Europe and the home of brown bears, wolves, chamois goats and lynxes. We had lunch in a vineyard and then I flew home but my connecting flight in Amsterdam was delayed so I didn't get home till 2a.m
Wednesday:
Run intervals 57:38 10.71 km (5:23 / km)
3.26k warm up in 18:08
3.93k fartlek in 20:00
3.53 cool down in 19:30 with 5min uphill tempo
I had the day off and I really enjoyed this run
Friday:
Run 37:00 6.0 km (6:10 / km)
I did this before work because I was thinking my weekly run volume was low. Nice and slow because of the duathlon on Saturday
Saturday:
Rathdowney Duathlon
A local race so I cycled to Rathdowney, racked my bike and registered with about an hour to spare :rolleyes: My goals for this race were to win and break the course record but at the start I saw a couple of really fast runners from Ballyroan, one of whom won this race last year and has the course record and my clubmate Angela who's pretty handy on the bike. At my fittest I think I'd be able to match her on the run but in the Moyne 10k a couple of weeks ago she beat me by about 5 minutes so I'm nowhere near her level at the moment. In my favour she raced a 5k on Friday and doesn't have clip on shoes for the bike. I've been thinking about this all week. There's bound to be faster runners than me here because it's well supported by Ballyroan AC but runners are not strong bikers unless they've been bike training and I think I have got very strong on the bike. So if I can bike 10 sec/km faster thats giving me over 3 minutes so that's where I'm going to have to win the race, on the bike.
Run 1
An out and back with a fast start as the road slopes downhill and then climbs up before levelling off. I started behind Angela and kept her in my sights through the town. My plan before the race was to keep to 4:30/k pace so I wasn't knackered on the bike but that didn't happen. When I glanced at my watch on the uphill bit it was showing 3:xx but I was too stubborn to slow down because Angela and 2 women from Ballyroan were 20 - 30 metres in front of me. I decided I'd just run it by effort. Try not to let the girls gap me too much but not go too far into the red either. As well as trying to win the womens race I also wanted to beat my cycling club mates especially W who'd paced off me in the Moyne 10k. He was just up the road ahead of me and I knew if I could finish near him on the bike, I'd be stronger on the second run
Run 11:21 2.88 km (3:56 / km)
Trans1 0:47
The 2 Ballyroan women and Angela finished the run between 10 - 20 seconds ahead of me. None of them were wearing bike shoes so they were going to be quicker than me through transition. I knew I was going to catch them on the bike but I needed a gap for the second run so helmet on, quick change of shoes aided by the lock laces I bought during the week, grab my bike, run through the gantry and off we go
Bike
Straight away I could see the second Ballyroan woman about 200m up the road. This was my first target. I think I can measure my effort pretty well on the bike now so I can go as hard as possible. I passed her going up the hill out of Rathdowney and further up the road I could see Angela and the other Ballyroan woman cycling together. As I got nearer I could see W ahead of them. At the start of the next hill I was right behind the girls so I pulled wide and accelerated past them. Sorry peeps no room for passengers My next target was W. He's strong on the bike though. In the club league he starts with the scratch group. Everytime I tried to accelerate away from him he passed me again. At the time he was annoying me, cause he was drafting off me on the hills but in hindsight it was good to have him there because it meant I kept my effort super high. We went round the roundabout and headed back up the Manor Stone hill. Shortly after one of our clubmates Paul passed screaming at us for drafting. I was like fukc you I'm working as hard as I can here and I'm sure as hell not sitting in behind letting W pull me along :mad: W tried to accelerate away from me on the run back into Rathdowney but I stayed with him. I stupidly thought we were finished in Rathdowney so I started to loosen my shoes and slow for the dismount. Then I remembered we had another loop to do through the town. FUKC. W gained about 30m on me because of that stupid mistake. It took me about a km to make up that ground again and then John came flying past me. That gave me a new lease of life and as I accelerated to go after John I passed W. I could see John up the road. He went by Paul, then Paul went by John, accused John of drafting off him and then when John immediately passed him sat in behind him all the way back up through the town :rolleyes: There was a little traffic jam coming into Rathdowney that we had to slow for which cost us maybe 5 or 10 seconds but I jumped off my bike 2 seconds ahead of W and over 4 minutes faster than Angela and the Ballyroan woman
Bike 34:29 19.1 km(33.2 kph)
Trans 2 0:40
John and Paul were just in transition ahead of me. Racked my bike, helmet off, out of bike shoes into trainers and out through the gantry about 5 seconds behind Paul.
Run 2
I passed Paul at the bottom of the town and he had another go at me about drafting. I didn't have much spare breath but I basically told him to STFU and then I went by him. My legs were like jelly. On the way up the hill Angela and the Ballyroan woman passed on their way back in on the bikes. I knew I had a bit of a cushion but I wasn't feeling brilliant and I definitely needed to push as hard as I could. I went round the cone and saw W was not too far behind me. A little further on I saw the Ballyroan woman and about 10 seconds back was Angela. The next 500m was a battle. Trying not to slow down. Then I got started the downhill run and I knew I wouldn't be passed. I made my way up the little hill and turned into the finish, feeling euphoric when I saw the time on the clock 59:14 I finished 1st woman, 3rd overall and beat the women's course record by 3:48. I also beat all the men in my cycling club
Run 11:59 2.79 km (4:18 / km)
Sunday:
Bike warm up/down 49:05 17.52 km (21.4 kph)
Bike 2:46:31 75.05 km (27.0 kph)
ahr:116 max:163
Club spin. Nice and easy for a change because the fast men weren't out. Legs were tired starting off. They loosened out but when we sprinted at the end they felt a bit dead.
activity|#|time|miles|km
Bike|2|4:49:56|79.47|127.89
Run|4|3:16:04|22.29|35.88
Walk|2| 2:30:00|8.73|14.05
Total| 6|10:36:00| |0 -
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OOnegative wrote: »Been waiting to read about that duathlon, massive well done on the win Kate and smashing the course record.
Thanks Barry 0 -
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shotgunmcos wrote: »Savage performance you just went after it. Not settling on a win you knew you would get off the bike but a Chrissie Wellington approach to the guys too. Awesome and well done. Enjoyed that report Kate!
Aw thanks Mike. That's such a compliment. I know how highly you rate Chrissie Wellington 0 -
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Wubble Wubble wrote: »Really enjoyed that read. Not just a top class race report, bit of travelogue thrown in too. TbL has a bit of competition on that front!
I have a long way to go to match TbL 0 -
Jun 17th - Jun 23rd
Tuesday:
Run 40:10 7.0 km (5:44 / km)
The inside of my right knee has been sore for the last couple of days. I think it's an overuse injury from the bike when my quads have to work too hard. The Vastus medius oblique was sore. Anyway I didn't feel anything running but I was supposed to race my bike this evening in Corkagh Park and I decided not to bother
Wednesday:
Run 55:58 9.0 km (6:13 / km)
Knee was better but my right hamstring was sore after this so I did 10 minutes hamstring specific core work in the evening. The next day both hamstrings were sore. Finally it dawns on me .... this is my body telling me I need to rest. So I took two days where I just walked
Saturday:
Run tempo 1:57:16 [5] 21.2 km (5:32 / km)
9:18, 8:41
7:34
8:44
7:35, 7:42
10:49, 9:23
7:33
9:31
7:21
10:42, 10:22, 1:54
I mixed up the paces on this alternating easy and tempo miles but I made it a lot harder than it was supposed to be by running the first 6 miles too fast. Well the first mile was good but the next five the tempo miles were too fast and the easy miles weren't easy enough and it was all just a bit messy. It was super hot and I got sunburnt and then I had a headache all afternoon. Not one of my finest sessions but on the plus side I'm not injured and I got a good workout:D I had planned a long bike for today but it was spilling rain and the forecast was bad so I stayed in bed. I think it was for the best anyway as I could do with the recovery time.
The exciting news from this week is I've joined a Swedish team to race Itera in August. I'm actually beyond excited Less than 7 weeks to go .... :D:D:D:D:D:D:D
activity| #|time|miles|km
Walk |4| 4:30:00|16.18| 26.05
Run| 3|3:33:24|23.12|37.2
S&C| 1|10:00|
Total|6|8:13:24 | 39.3|63.250 -
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Jun 24th - Jun 30th
Tuesday:
Run: 40:00 4.0 mi (10:00 / mi)
Easy run before work. Last mile was at 8:40 pace as I was a bit tight for time
Bike race 32:13 19.03 km (35.4 kph) + 42k wu/cd
ahr:166 max:173
OCC league Cullohill - urlingford
Club league again. I got a good warm up done. There was 8 of us out tonight. Willie (from the duathlon)and myself went off first with a 1min advantage over John, Paul and Jack who had one minute over Keith, Aidan and David. It was 9.5k to the roundabout in Urlingford and back. We were working super hard from the off. The wind was behind us on the way into Urlingford and we were rolling through well. I was finding it a little hard to stay on Willie's wheel at times when he went in front but after a few k I settled into it. We flew round the roundabout and then bam into the headwind and the effort quadrupled. The second group had gained about 30seconds on us. I knew if they caught us that's me bumped down to 5th place because they'd all outsprint me in the finish so I was prepared to work my ass off to keep Willie and myself out front. Willie was still rolling through but he was saving himself as well because he wanted the win. When we'd gone through Johnstown the wind wasn't as bad. Willie tried to drop me on one of the hills. He almost managed it but I think he'd underestimated how hard he'd have to work to stay clear and after maybe half a k I got back on. I made a mistake here because I should have sat behind him but I was afraid the others would catch us and I rolled through. On the last hill Willie sprinted past me and beat me by a couple of seconds. The league is best of 8 races and I've missed a lot of them so my goal for tonight was just to get a really hard workout and I wasn't focused on winning so The league is best of 8 races and I've missed a lot of them so my goal for tonight was just to get a really hard workout. I wasn't focused on winning so I was happy with 2nd but I was thinking after maybe I settled for second too easily.
Thursday:
Run 46:24 7.4 km (6:16 / km)
Easy run before work. I'm trying not to overdo it but at the same time do as much as possible. It's a fine line :rolleyes:
Bike turbo (v02 max intervals) 1:10:00
ahr:122 max:166
These were good
Saturday:
Run warm up/down 25:00 4.0 km (6:15 / km)
Run 22:38 [4] 5.0 km (4:32 / km)
My brother asked me to pace him around Templemore parkrun. His pb round here is 23:20 and he wanted to go for 22:30. There was about 65 people out and we started near the front. It's a nice course but probably not the fastest. A few turns and a few hills just knock you out of your rhythm. We went through the first mile in 7:19 a few seconds of pace but I was happy with it. The watch loses signal a lot with the trees so you kind of have to go by effort. We were tracking this guy and I thought it was perfect but John suddenly accelerated and overtook him and it took me a while to catch back up with him. At the time I thought you shouldn't have done that, too much effort and I don't know if that caused it or just the pace was too hot but about a km later John blew up and dropped off me. There wasn't much point in slowing with him so I just kept going. A nice man passed me with about a km to go (he was very encouraging as he passed) and then with about 300m to go this guy tries to sprint past me. EH I don't think so! Flat out sprint to the line to hold him off
Bike 3:50:13 102.0 km (26.6 kph)
A magical mystery tour of the back roads of Laois and Kilkenny. It was enjoyable but I ran out of water near the end and I dropped my cliff bar while getting a lovely draft from a tractor so I stopped in at my brother's after 86k to get a refill and a banana and a chocolate bar Legs were tired near the end. Rest day tomorrow!!
Weekly totals
activity | # |time| miles| km
Bike| 2|6:11:18| 101.39| 163.17
Walk|5|5:20:00|18.91| 30.44
Run| 3| 2:14:02|14.19|22.84
Bike turbo |1|1:10:00
Total |6|14:55:20| 134.49|216.440 -
Jul 1st - Jul 7th:
I was in Bulgaria this week doing a course for work. My plan was to take the week as a recovery week and do the HM in Cahir on Saturday but sadly circumstances conspired against me and if I could sum up the week in one word it would be FRUSTRATING
Monday:
S&C 10min
3* (10 Bulgarian split squats, 10 single leg deadlifts, 10 front squats)
I flew into Frankfurt on Sunday and even though I had a 3 hour stop over I managed to miss my connecting flight to Sofia. This was not totally my fault. They changed the damn gate twice and I wasn't paying enough attention. I stayed the night in an apartment near the airport but there was no where to even walk, just endless lanes of traffic so I just did some core work before I headed back to the airport.
Tuesday:
Run (Treadmill) 30min 5.4 km (5:33 / km)
Early morning run in the gym. There was one treadmill, one bike and a few weights. I assumed because it was a 24hr gym that there would be towels and water. There was a water machine but no cups and no towels and I couldn't be bothered going back to my room so this was not the most fun run I've ever had. Also my hamstrings were really sore from the tiny bit of core work I did yesterday
Wednesday:
S&C 5min
2*10 press ups
50 sit ups
I was tired because I didn't sleep so well and we had to get a bus at 7:30 to take us to a farm so I just did 5 min of core. My hamstrings were still sore. Later in the evening I went for a walk around the hotel but as the nearest park was about 3 miles away and it was super warm, I didn't get to see much. My German colleague also went for a walk and he had a much more exciting time. I don't know where he went but he was chased by three dogs into a dead end with a wall at his back. The dogs went into pack formation ready for the kill and he only had a back pack to defend himself with. He was barely managing to keep them at bay when he was saved by a local who had to throw rocks at the dogs to scare them off. That story made me not so anxious to go out exploring on my own.
Thursday:
Run (treadmill) 40:22 7.0 km (5:46 / km)
I was better prepared this morning. Towel, water and headphones made this run go much faster. Hamstrings were also way better. In the evening we had a short tour of Sofia. It's a nice city, lots of churches and ancient ruins and it's situated at the foot of the Vitosha mountains which look like a fantastic place to explore. Unfortunately for me I had no time as my course ran from 8:30am to 6:30pm every day
Friday:
Bike: 50min
With the HM tomorrow I wanted to give my legs a chance so I just used the bike in the gym. I tried to do some intervals but the seat on the bike didn't make it easy. The flight from Sofia to Frankfurt was delayed. If you've ever been in Frankfurt airport you'll know that it is a hell hole and a very large hell hole at that. You have to get a bus from the plane to the terminal. Our bus was delayed because President Michael D. Higgins was departing in his personal Aer Lingus jet and there was a big ceremony on the runway. This meant I only had 20 minutes to get through security to my gate. Despite sprinting the gate had just closed when I got there. The plane was outside but they wouldn't let us on even though there was 5 of us in the same situation. One of the others was a lady from Dublin who lives in Cyprus and she was raging as she was flying back to Cyprus on Sunday. By the time I'd sorted my flights out, got to my hotel and had dinner it was nearly midnight and I had to be up again at 4am. The direct flight to Dublin was sold out so I had to fly to Zurich and then to Dublin arriving at 10:50. The HM started at noon :mad: I thought about going for a run when I got home but it was raining and I had zero motivation
Sunday:
S&C 10min
3*30sec plank 30sec rec
20 bird dog 2 sec pause
10 leg raises
15 bike kicks
Run tempo 30min 6.05 km (4:58 / km)
Bike turbo (v02 max intervals) 45min
ahr:140 max:167
The zero motivation trend continued today. I couldn't be bothered setting my alarm to get up for the club bike but I salvaged something from the day by forcing myself out the door for a tempo run and then on to the trainer for some intervals. I also did some core work before breakfast.
Weekly totals:
activity |# | time| miles |km
Run |3| 1:40:22 |11.46 | 18.45 |
Bike turbo |2 | 1:35:00| |
Walk |1 |1:00:00 |5.5 | 8.85 |
S&C|3 | 25:00 |
Total || | 16.96 | 27.30 -
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Ya I just felt guilty because I didn't do a long run or a long bike and I had planned to do bothshotgunmcos wrote: »Frankfurt airport is meh alight
Tempo
Reps
Core
Not bad from such an unmotivated start! 0 -
Jul 8th - Jul 14th:
Tuesday:
Run 36:30 7.0 km (5:13 / km)
Bike warm up/down 1:30:19 37.0 km (24.6 kph)
Bike race 36:26 21.0 km (34.6 kph)
ahr:158 max:175
Early morning run. The pace is fast so I must have felt good but I can't remember too much more about it. The bike race was in the evening. It was another round of our club league. We were going to do it on the main road but the surface is rubbish so it was decided that we'd do it on the loop I raced a few weeks back. It's two laps and as usual I was in the first group but this time with Harry. The last time I was with Harry we held off the chasers for a long time and I finished 6th but that wasn't going to happen tonight for two reasons. 1) Harry was not feeling great 2) Martin, who races with the A2s was in the scratch group.
It took Harry a couple of minutes to catch me after we'd been let go and that was with me waiting for him and then he wasn't willing or able to work with me. After the first hill my tactics quickly changed and I decided to not kill myself and be ready when we were caught to go with the other group. It's quite hard to hear the bikes coming up on you from behind but about three quarters of the way through the first lap I was in front and I just saw Jack coming up out of the corner of my eye and I was able to sprint hard and keep with the group as they passed. They were flying it because the scratch group had caught the group that was one minute behind Harry and I and unfortunately Harry got dropped. I was getting towed along nicely. I took one turn out the front but after that I was out the back. Going up the hill Martin was behind me and he accelerated to the front and we never got near him again. Keith tried to go with him but couldn't. It got very competitive in the last few kilometers. Jack tried to make a break for it with about 400m to go. He got about 50m on the group but when Paul and John started to sprint that quickly started to diminish. I was able to jump on to Paul's wheel as soon as he started to go and I got a lovely run in. Paul was second, John was third and I just beat Jack by half a bike wheel to finish fourth. So much fun
Thursday:
Run 40:00 6.78 km (5:54 / km)
I was tired and my throat was sore.
Saturday:
Run 1:29:57 10.0 mi (9:00 / mi)
Last mile @7:51
My throat has been sore all week and I've been coughing up a lot of phlegm so I've been trying to take it easy and just do the bare minimum this week. I really felt like I needed to make an effort to get a longish run done this week though. Even though I had a nice long sleep, I still didn't feel great before I went out but this felt surprisingly ok and I picked up the pace for the last mile without too much effort.
Sunday:
Bike hills 5:24:00 135.5 km (25.1 kph) +1200m
ahr:123 max:177
We got a text saying there was no group ride because Laois were playing in the hurling today so John and I arranged to meet at 8am. I wanted to get 100k done although I didn't feel great when I woke. I think the run yesterday made my throat a bit worse. Still I figured a bike ride wouldn't do too much more damage. I've been doing a few minutes core work every day this week except for yesterday. I do it while I'm waiting for my porridge to cook. It's mostly ab stuff and sometimes like this morning I have the added bonus of my cat lying on my stomach while I'm doing bicycle kicks and leg lowers
I wanted to do some hills on the bike so we headed out towards Cullohill. On the way we learned that there was going to be a group ride at 10 so we thought we'd go up Cullohill mountain, do a loop around Gathabawn and then head back into town to meet the others. We raced up three gnarly hills and then because we missed our turn back to Cullohill we ended up in Lisdowney and had to climb another steep hill to get back to Durrow. By now it was 9:35 and we had 25 minutes to do the 16k back to town. That meant serious effort but luckily no hills and we made it back just as the group was about to leave. John and I had done 55k at this stage and none of it was easy.
Next Sunday the club are hosting a 100k and 50k sportive so the others were planning to do the first 60k of the 100k. Unfortunately this meant more hills. These were done at a much more leisurely pace but with the heat it was still a tough ride. I'm supposed to be doing a bike race in Corkagh park next Tuesday. The club are hosting it. Paddy was giving out to me for trashing my legs but I only have 5 weeks to ITERA and that's more important
activity | # | time| miles| km|
Bike| 2 | 7:30:45 |120.24 | 193.5|
Walk| 4| 4:00:00 | 15.46 |24.87
Run |3 | 2:46:27| 18.56|9.87
Core |6| 45:00 |
Total |7| 15:02:12| 154.25| 248.25|
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So on the recent look of things you will be bike fit and you are always strong running and marching up hills. Any plans to hit the water over the next 5 weeks? I am literally green. Can't wait to track your team but boy would I love to be there with you! 0
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shotgunmcos wrote: »So on the recent look of things you will be bike fit and you are always strong running and marching up hills. Any plans to hit the water over the next 5 weeks? I am literally green. Can't wait to track your team but boy would I love to be there with you!
The kayaking is my Achilles heel as usual
Haven't any plans to hit the water before ITERA. I don't think one or two sessions will make much of a difference at this stage. James Thurlow sent an email today saying that there's going to be around 100k in the boats so my plan is to just suffer through it
Although I have a new paddle which is super light and thus should make me super efficient 0 -
Jul 15th - Jul 21st
Tuesday:
AM: Bike (Mtb) 51:30 19.12 km (22.3 kph)
Paddy told me to do 20k easy on Monday to spin out the legs after the 135k on Sunday but I was busy in work and had to get a late train home and then I couldn't be bothered so I did this on the mountain bike on Tuesday morning. Killing two birds with one stone because I wanted to see how the mountain bike was riding before I dropped it into the bike shop for a service
PM: Bike race in Corkagh Park
Bike warm up/down 40:00 15.0 km (22.5 kph)
Bike race 25:48 15.32 km (35.6 kph)
ahr:163 max:178
This race is part of the league they have for women every Tuesday night. It's been running since May but this is the first one I've done because it's a trek up to Corkagh Park and we've had our own league. Our bike club was hosting this race tonight though so there was a good few up from the club.
I was in the B race and Angela from the club was in the A race. The B race go for 20 minutes and then have 3 laps whereas the A group go for 25 minutes and then have 3 laps. I did a good warm up to get used to the track and at 7pm we were all ready to go. The B race was split into 3 groups. The first group which I was in, had beginners and riders who were not in good form. There was 13 of us and we started first. 30 seconds later the next group of 2 started followed 33 seconds by the third group of 3.
I started in about second position but I made an ass of clipping in and soon found myself towards the back of the group. I was able to make up the ground I lost pretty easily though and going past the finish post for the first time I was in about 3rd or 4th position. I kept this position for the next few laps. I felt like out of the all the group at the front I was cornering the best so I decided as we were coming up the home straight on maybe the 7 or 8 lap that I'd just inject a little bit of pace in and see what happened. By pure coincidence the stewards decided that this next lap would be the sprint lap (first past the post on this lap wins a prize) so as I accelerated over the line I heard Sprint Lap, Sprint Lap. I immediately decided to keep accelerating because I knew if I could get a gap I could extend it around the corners and it would be very hard to catch me. And that's pretty much what happened and I won the Sprint Lap.
I was in a bit of a quandary now though because 1) I needed to recover and 2) I was a good bit in front but I didn't fancy trying to ride to the finish on my own. And this is where I got very lucky because one of the B racers was late arriving and she had just joined the race before the sprint lap so she was on her own. I managed to recover and then bridge across to her. Next time we past the finish they called 3 laps to go. I was sitting on her wheel and I had taken a few looks around to see where the others were and they were still a bit back. I could feel them closing in the last lap though so the at the bottom of the track the last time I overtook the woman in front of me. I could feel someone right behind me and we were about to lap the two women who were in the third group to start. Coming around the bottom bend I had to go wide to overtake them but I started my sprint and I was strong all the way to the line. As well as winning the race and the sprint lap, I also got awarded 'Most Aggressive Rider' so I came home with lots of prizes and Angela was 4th in the A race
Video https://vimeo.com/348644358?ref=fb-share&1
Wednesday:
Run: 35 min 5.5k (6:22/k)
Early morning recovery run. Was going to do more but I ran out of time
Thursday:
Run 40:00 7.05 km (5:40 / km)
Bike warm up/down 1:55:15 43.63km
Bike race 28:47 16.47 km (34.3 kph)
ahr:157 max:172
I had the day off so I got a good bit done today. I was a bit tired though so I didn't run that far but then I decided to do the club league and I ended up doing a really long warm up and having to peg it back to town to make the start on time. There was only 4 of us so we just kept rolling through until the last bit when it was a flat out sprint which I came off the worst in
Saturday:
Walk 3:50:00 21.5 km (10:42 / km)
I had planned on doing a duathlon but I didn't get up in time. I had a much more enjoyable morning though because I met up with Sean, who I haven't seen since ITERA in 2016 and we went for a hike around The Leafy Loop in Durrow. The rain stayed away and we finished off with lunch in my favourite cafe in Durrow
Bike (Mtb) 51:00 19.15 km (22.5 kph)
I collected my mountain bike from the shop and took it out for a spin. It's making a bit of a noise which I'm not super happy about. I think I'll take it out again next week and if I'm still not happy I'll take it back in to the shop. I have to go back to collect some lights anyway
Sunday:
Bike warm up/down 43:51 14.8 km (20.3 kph)
Bike 3:29:00 100.1 km (28.7 kph) +770m elevation
ahr:141 max:171
Today the bike club was holding it's annual 100k sportive. This is not a race but it may as well be because everyone just goes off like the clappers. Going through the first road junction after 16k, the lads marshalling said we were doing over 42k/h. I got dropped about 5k later but I got myself into a great little group of 4 and we were working really well together until the start of the hills. The group broke up and myself and another lad went on. We were passing people all the way up the many hills and we were back into the front third when we came to the food stop around 55k in. Unfortunately for me when we restarted, it was a blistering pace again. It was pretty much flat all the way back into town and I don't have the power on the flat. I got dropped again but this time I was on my own for the last 40k. I could have stopped and waited for the group behind but I figured I needed the work so I tried to keep a solid tempo all the way to the finish. As I got nearer the finish I put in a really big effort to finish under the three and a half hours. Last time I did this sportive was in 2016 and it took me 4 hours
I didn't get much running done this week. Next week will be run focused.
Weekly totals:
activity | #| time| miles| km
Bike |4 |9:25:11 | 151.98 | 244.59
Walk |4 |6:50:00 |24.54 | 39.5
Run |2 |1:15:00 |7.8 |12.55
Core |5 |50:00 | |
Total |7 |18:20:11|0 -
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. Not sure I could cope with a track race and laps etc though! Congrats! Advertisement