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Out of the frying pan, into the .... fish pond
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Friday:
RHR: 56
Sleep: 6
Bike: 30 min turbo
5 min easy
20 min steady
5 min easy
Yoga: 30 min
Feeling a bit tired today. Not mentally but physically. Legs are in pretty decent shape, no major pains anywhere. Resting heart rate is high but just a couple more days in my killer week .
Next week I'm going into hibernation ....
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Saturday:
RHR: 46
Sleep: 11
Run: 22k @ 5:26
Yoga: 30 min
I hadn't planned to run so far but it just kind of happened. It was a fabulous morning and I slept really well and I felt good. No point in having a killer week if it doesn't kill ya
There were a few steady drags and a couple of short steep bits and I was happy with how I handled it. My legs feel pretty good now too 
The horses just got left out in the field though. They were delighted, probably thinking you should do long runs more often!!! They haven't been out in the field for a couple of weeks because the wet mud was making their legs sore so there was lots of excitement when they knew they were going out. Head collars and outdoor rugs gave it away and then lots of bucking and rolling, and more rolling and squealing when they were let loose 
Hopefully I'll get a little nap before we start training tonight. 0 -
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El Caballo wrote: »Be careful next week whatever you do. Overload weeks can be great but you have to put as much effort into the recovery as the training. Overload relies completely on supercompensation so you won't get all the benefits if recovery isn't prioritised. I'd be inclined to throw out the thoughts of cutting 20 or 30% in the recovery week and just playing it day by day. Some people need bigger down weeks than others and finding out what you need through experience would be for the best. Stick on the conservative side if you can next week as doing too little instead of too much will be far more beneficial. My 2c.
Brilliant. That's a timely post thanks 0 -
Sunday:
TriHarder SHARTS
Trek: ~16k/3.5hr
Kayak: ~13k/3hr
Bike: ~4.5hr
9 of us started out on Saturday evening with the annual TriHarder trek to the top of Moylussa. The weather was perfect - cool but not cold and it seemed fairly bright at 10pm but maybe that was just the combined head torches. My legs were fine after the run and the only time I felt uncomfortable was near the summit around 550m when it gets very steep, very quickly and my calves had to work extra hard. They've put in boardwalks at the top so we didn't have to drag ourselves across bog. Yet! The next CP was another peak which we followed a fence line to reach but the ground here was marshy with plenty of ravines and peat hags to be negotiated. In Beast 2014, this CP was a bonus worth something like 10 points and the amount of effort needed to get out to it would have you questioning your sanity. In fact I questioned my sanity frequently during this training session!! Once we reached the trig point we turned around and back the way we came down to where we had locked he kayaks near the put in point in Killaloe.
We grabbed a bite to eat before starting and I changed out of my wet socks and shoes into my booties. I was partnered with Peter, our new team mate for ITERA. He's very good in the kayak and has a lot of experience and more than made up for my deficiencies We got into a good rhythm early on and just kept plugging away really. The lake was like glass and not a puff of wind so ideal conditions. I have an old injury in my right forearm and it was giving me grief from an early stage. I tried to push more than pull with my paddle, rotate from my core and hold the paddle wide enough but by halfway my whole right arm had a burning pain going up it on every stroke. I kept telling myself "push through the pain, push through the pain" and it would get better for a while but then we'd still be rounding the headland, like we hadn't moved in twenty minutes and it would hurt again. And I'd tell myself push through the pain, push through the pain. This was repeated ad nauseum 
Because I was favouring my left arm the boat had a tendency to drift to the right so to help keep it straight I was trying to occasionally take gentler strokes with my left arm and deeper strokes with my right and that seemed to work well enough. A couple of times I remember thinking I need to stop and then I'd hear a little voice saying don't be ridiculous, you're not stopping, you can't stop in the middle of the lake, don't be so pathetic, push through the pain, push through the pain. And then we were round the headland and just a short distance to the put in point. Yay
I always love getting into the kayaks, it feels so good to be sitting on your backside for a while but I really love getting out of them!!!! We had left the bikes at Garryrichard so after a quick enough transition we were ready to cycle. I had some fruit pastilles for energy and I emptied the water out of the bladder in my bag cause I had a bottle on the bike. I forgot to bring a dry bag so all my 'dry' clothes were damp from the spray but I put on a new top anyway cause it was less damp than the one I'd been wearing and threw on my bike shorts. As promised I wasn't long warming up as we had our first hill to climb early on in the cycle. The bike is a bit of a blur of hills and more hills. We went past our turn off and for several horrible minutes I was preparing myself for a very long and difficult hike a bike. Sean and Mike left us here as they had to get home but before leaving they threw us a lifeline and set us on the right road to bike up to the 'graves of the leinstermen'. There was a lot of climbing and when I tried to stand up and pedal at one stage I got a red hot burning sensation in my quads that had me sitting back down again pretty quickly, I can tell you. Got to the graves, did a nice little descent down the east Clare way and then there was one final kick in the teeth before we finished. Brian was convinced he knew a short cut back to the cars that would save us travelling 4K and come hell or high water we were going on this short cut. We tried to tell him 4K on the road was nothing but to no avail. You know where this is going. After dragging our bikes through muddy lanes, over electric fences, up and down ditches and through undergrowth and trees we ended up at a dead end and had to go all the way back across the field to come out on the road 20m below where the short cut belong. Short cuts make long delays ..... words to live by from Tolkien It was a straightforward ride back to the cars then and Brian cleaned all our bikes with his super dooper power hose for his sins
So nearly 11 hours later we finished up a solid training session. I ache all over so easy peasy will be just the ticket for next week.0 -
Yourself and Peter were failry moving that Kayak. Who knew you were suffering!
Put your spare dry clothes into ziplock bags in your gear bag
And FFS a few fruit pastilles! You ran 22km before an 11hour AR session. Last thing we need is to be feeding you some of Seans 15 year old double expresso gels when you start crashing!0 -
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shotgunmcos wrote: »Yourself and Peter were failry moving that Kayak. Who knew you were suffering!
Put your spare dry close into ziplock bags in your gear bag
And FFS a few fruit pastilles! You ran 22km before an 11hour AR session. Last thing we need is to be feeding you some of Seans 15 year old double expresso gels when you start crashing!
+1 to that. Ye were motoring on the kayak, I'd never have thought you were finding the kayak tough.
That coconutty, datey, nutty, chocolatey ball kept you going until the fruit pastiles? :eek:
It was good craic being out with you guys 0 -
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Monday:
RHR: 46
Sleep: 12
Slept well thankfully. Woke a couple of times but went back to sleep straight away. I ate lots of protein on Sunday on the form of eggs and chicken and I was very happy with how I was feeling on Monday. Slight pain in my right knee but I did a 5 min jog and everything felt fine. Skipped karate because that would just be stoopid
Tuesday:
RHR: 43
Sleep: 7
Yoga: 30 min
Another good sleep albeit a bit shorter. Left foot is sore today along the outside arch but I rolled it earlier and it has improved and it wasn't sore when I jogged across the car park in work. My back, shoulders and right arm are sore as well. I've arranged a sports massage on Friday evening because I want to give stuff a little bit more time to settle itself but I think a massage would do me good for the weekend. Very proud of myself because the girls called to go for a run and I said No, I'm not training today! And then I did some yoga cause I was getting withdrawal symptoms and chocolate cravings :eek: 0 -
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Your assertion that you're "sleeping well" could well surpass "Donald Trump's popularity gives the world a very negative impression of Americans" or "That election didn't go well for Labour" as understatement of the year.
Seriously is there any possibility that you're oversleeping? It just seems incredible that a healthy adult (who's not my eldest son) could consistently sleep >9 hours per night.
Hahaha that made me laugh Did you not know I was a cat in a previous life???? 0 -
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Thursday:
RHR: 46
Sleep: 9 + 2
Run: 20 min @ 6:21/k
Yoga: 20 min
Head cold is a bit worse today. Am dosed up on strepsils and paracetamol! Felt slightly human this afternoon and the weather was fab so headed out for a little recovery run. I'm glad I did as my legs felt great and my breathing was never under any strain. No soreness in my hips or feet today and my arm is better but not quite perfect so looking forward to my massage tomorrow 0 -
career move wrote: »Thursday:
RHR: 46
Sleep: 9 + 2
Run: 20 min @ 6:21
Yoga: 20 min
Head cold is a bit worse today. Am dosed up on strepsils and paracetamol! Felt slightly human this afternoon and the weather was fab so headed out for a little recovery run. I'm glad I did as my legs felt great and my breathing was never under any strain. No soreness in my hips or feet today and my arm is better but not quite perfect so looking forward to my massage tomorrow
I am hoping that pace was minutes per KILOMETER!!! When I first started reading this I wasn't sure...but when I got to "recovery run" it hit me. 0 -
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I am hoping that pace was minutes per KILOMETER!!! When I first started reading this I wasn't sure...but when I got to "recovery run" it hit me.
Sorry yes that is confusing. It's km pace or 10:15/mile. I don't usually mention my recovery pace as it's often (a lot) slower than that
I've changed to metric because it's easier when I use the track and all my club mates use metric and I like it in races because I think you get more accurate feedback. 0 -
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career move wrote: »I've changed to metric because it's easier when I use the track and all my club mates use metric and I like it in races because I think you get more accurate feedback.
See above....:P 0 -
Friday:
RHR: 42
Sleep: 8
Got a sports massage. It was great. My back and neck were really tight and they felt much better afterwards and it made a huge difference to my arm. I think I'll try and get one every month.
Saturday:
RHR: 43
Sleep: 6
Kayak: 16.45k in 3:03
Up before dawn to meet Mike for an early morning paddle. I didn't realise till I got there that we would be on the river. Yay I much prefer it because it's way more interesting than the lake and you actually feel like you're moving. We had lots of swans to keep us company the first time we went up and down the river and lots of boat crews the second time. It was nice and the time flew by. Mike and I had a good rhythm going and my arm was 100% better. My right backside was crampy for the last hour. Not bad but I had to keep changing positions and the wind picked up making it cold. My waterproof jacket is no longer waterproof so when we got out of the water I started shaking uncontrollably. Mike packed up all the gear on his own (thanks Mike ) while I got some dry clothes on. For one horrible moment I thought I'd only brought a pair of compression tights and there was zero chance I was going to be able to get those on but then I found a tracksuit. Phew I've just finished galloping horses and my body temperature has only just returned to normal. I'm going to immerse myself in an unbearably hot bath later! Good training session though so worth all the suffering 0 -
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