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Micilín's Mucky Miles
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No updates recently due to dead laptop.
Saturday
Wicklow Way Relay
This is so far in the past now that it wouldn't do the race any justice to do a half-arsed attempt at a report. Suffice to say the day was very exciting driving from checkpoint to checkpoint watching runners coming in and leave at blistering paces.
My own leg was 21km. I lost three places, including one at the last 300m, but I finished in under 2 hours which I was happy with considering the 600m+ elevation and the 3 weeks of no training.
It took until Tuesday to recover, less than the 5km Parkrun. Will definitely consider doing this race next year, but probably a shorter leg (more exciting!).
Sunday
Rest
Monday
Cycling: 62.5km commuting
Tuesday
Running: 4km recovery at lunchtime. It's been a while since I've done a 4km run. I think the recovery stimulus was better than it would have been with 6km. A few niggles in the legs since the WWR including a dodgy hamstring and calf. Don't want to get injured now so took a few days off running until the long weekend.
Cycling: 62.5km commuting
Wednesday
Cycling: 63km commuting
Thursday
Cycling: 124.7km commuting
Did the usual 31km commute to work. I got word from my concerned wife that a cyclist was knocked down by a car on the main coast road that I used to take to work. Turns out it was our own Ronanmac :mad:, "sideswiped by a car at a crossroads. No broken bones. Windscreen smashed. Back in hospital again on Tuesday." Hopefully he'll be back on the road soon (on another bike unfortunately).
I left work at 3.30 and headed down to Ballyvaughan in Clare to meet Henry, the guy who finished the Art O'Neill the one time I tried it. We cycled out to Black Head, just across the water from Spiddal. The views was incredible. I could point out dozens of places in a 150km radius from where we were.
From here we headed down the coast of Clare to the Cliffs of Moher, (one advantage of cycling is that there was no car parking or entrance fee
).
Finished at 9pm after a good few breaks and photo opportunities. 90km+ in total.
Went out for a pint, Chinese takeaway and then a 4-hour nap.
Friday am
Cycling: 70.01km door to door from Lahinch to my office. Roads were dead from 5 until about 7 o'clock. Low-lying mist over the countryside with a lovely sunrise. My route went by the Poll na Brón portal tomb (5,000 years old), probably the best example of a dolmen in Ireland.
Took a back road from here towards the Kinvara road. A bad choice, probably best-suited for a full-suspension mountain bike :eek:. A long slog back to Galway and into the office for 9am. Success!
Running update due later :P
KMs|Cycling|Running
WTD|382.89|4
MTD|544.36|80.04
YTD|3716.19|577.75
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Saturday
Rest
Sunday
Rest
Monday
Running: 19km Medium-Long Run commute home from town. My Garmin was dead so I fired up Strava on my smartphone and listened to some music through the earphones. There's a new feature on the app that describes your time on the current segment relative to your previous PB on that segment. Kind of handy!
I picked up the pace towards the last few kms to finish with an overall average pace of 5:23min/km. No idea what my HR was.
Tuesday
Running: 6.3km recovery at lunchtime. Struggled to keep the HR under 76%. Slow enough.
Cycling: 61.19km commuting. Left the sunglasses at home, regretted it nearly immediately, flies everywhere
KMs|Cycling|Running
WTD|61.19|25.21
MTD|248.46|47.27
YTD|3979.17|625.02
The plan for the rest of the week is to do a VO2 Max session tomorrow evening and a long run in the Dublin Mountains at the weekend. On Friday I've planned to leave work at 2.30pm and cycle to Dublin. The distance doesn't bother me too much, just that I've no experience in cycle nutrition on 8-hour+ spins.0 -
Wednesday
Rest day from running.
Cycling: 42km commuting.
Thursday
Was supposed to fit in a run at lunch time but was too busy. Quads still a bit sore from Monday's run anyway.
Cycling: 31.3km commuting
Swimming: 700m or so. The tri club were having their swim down at my local beach (400m from my apartment) - I couldn't resist with the weather being so warm! The water wasn't as cold as it was in Seapoint in Dublin when I used to swim there. I was the only member who wasn't wearing a wetsuit :pac:
KMs|Cycling|Running
WTD|134.59|25.21
MTD|321.85|47.27
YTD|4052.56|625.02
All on track for my cycle to Dublin later today and my long run up to Fairy Castle on Sunday morning. My company's postponed 5km fun run is happening next Friday. Hopefully I'll get a VO2 Max session in on Tuesday.0 -
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Friday
Cycling: 210km Galway to Dublin. 30.3km/h average.
I was on the road from my office at 3pm. I chose a route that would bring me further north than what most Galway-Dublin cycles would go, purely for a bit of variance. Got a puncture at 57km (quite sure it was glass from one of the cycle lanes in the city). Took out a new tube and a CO2 canister and was on my way 20 minutes later. Took a rest and my only toilet break in Athlone at 6pm, spotted a nice takeaway and stupidly decided to go in. The food sat in my stomach for the next 3 hours.
I headed off again on the old N6. What a great resource for cyclists. It's still in very good condition and there was hardly any traffic on it, maybe one vehicle every 2 or 3 minutes. Took another break in Rochfordbridge which is like a ghost town now. There were kids actually playing on the road :eek:
Met my former physio at Kilcock and he stayed with me to Leixlip. The last few kms on my own weren't that bad, even the hill from Chapelizod up to Ballyfermot. Stopped off at my sister's for a tub of ice cream to give me enough energy for the remaining 2km.
It took ages to get to sleep that night as my heartrate was still high. I was surprised at how "easy" the cycle was overall. It's hard to compare it to running, but it's definitely not as hard as running a marathon. I'm currently looking at other long-distance cycles I could do from Galway, and turns out that the furthest point in Ireland from Galway is only a few km away from a family member's holiday home
Saturday
Rest. Had a few naps
Sunday
Running: 19km Medium-Long Run up to Fairy Castle.
I ran up to Kilmashogue Lane to meet an old schoolfriend who has only recently started running. He seems to be more of a track runner (he can do a mile in 5:15 and a 5km in 18:30). We stopped a few times for walking breaks, something I'm not a big fan of. Otherwise the run was enjoyable, I had a reasonably fast descent coming back down the Wicklow Way towards the forest road to Kilmashogue. Plenty of activity up on the trails from runners and MTBs.
A decent week's running by my recent standards, but still haven't upped the mileage much. Looks like I'll be on the lowest mileage JD plan.
KMs|Cycling|Running
WTD|344.77|44.32
MTD|532.03|66.38
YTD|4262.74|644.13
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Monday
Cycling: 65km commuting. Found some new steepish hills on the way home. Lots of fair-weather cyclists out
Tuesday
Cycling: 31.29km commuting.
Running: 14km run commute with 5 x 5mins @ VO2 Max with 4min30sec recoveries. Started off with tight hamstrings but loosened up after the warmup and the first interval. Heart-rate was quite low despite the backpack with 1-litre Camelbak and the heat. The final few intervals were easier. In general I find it takes a good while for me to warmup properly, just as well I like distance running.
Intervals on my commute home are slightly more complicated and uncomparable (is that a word?) than on a track or a circuit - the route is undulating, has one or two relatively sheltered sections, a good bit of the footpath is tricky with gravel, potholes (yes, on a footpath), and trucks and cars whizzing by me only a metre away. Still nice to have a bit of variance during an interval session.
The company fun run is this Friday, so I'll pace myself more or less according to the splits from this session (5-minute intervals, in min/km):- 4:22
- 4:29
- 4:29
- 4:27
- 4:20
KMs|Cycling|Running
WTD|96.29|13.94
MTD|628.33|80.32
YTD|4359.04|658.07
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