My name is Jerry O’Sullivan, I am 38 years of age. I am from Castleisland Co. Kerry. I am a qualified electrician and work in Dairymaster. I got into adventure racing 3 years ago. I won the adventure race national series sport category in 2012 winning all my 5 races in the process. I have won the Killarney adventure race (57KM) in 2011 and 2012.
My Training Week
In the weeks leading up to the Killarney Adventure Race this is my typical training I’ll be doing to get me in good shape to be in contention for winning the 59K Route.
Decided to do a new cycle route today, at the time I didn’t know the distance/time on this route. Do my usual stretches and concentrate on some stretches for my calves as I have some problems with them. My cycle route took me 65km and a time of 1hr 59mins with an average speed of 32.7km/hr and overall climb of 260mts. Straight off the bike and a run of 5.3km in 22mins. Some stretches to finish with and used foam roller for my calves.
I get up at 6:30am to go to work in Dairymaster so most of my training is done as soon as I get home as too many distractions if I don’t (T.V. dinner etc.). Usual stretches before a 16.5km run in 1hr 8mins with an average pace of 4mins 10 sec a km and an overall climb of 100mts. Stretches and roller to finish.
A DAY OFF. It is very important to recover so I do some rolling of the calves. Carmel (my girlfriend) and I take the dogs for a 3 mile walk – actually they probably take us!!
Stretches followed by an 8km run in 30mins 13secs when I get home from work with an average of 3mins 46secs a km in the rain. Used my new Helly Hansen training jacket which prevented excess sweating in humid conditions. Hugely impressed. Extra foam rolling to get lactic acid out of my calves after a hard run.
A 16.2km run after work on a flat course. An average of 3mins 53secs a km and an overall time of 1hr 2mins. This is a relatively flat course. Extra rolling again after tough run.
A recovery run of 7.4km done in 31mins 30secs extra stretches and rolling as previous runs still in the legs.
No work today so a day off – work only!! I made a conscious decision to take today very handy as I have a hard day ahead tomorrow. I leave my Garmin forerunner 410 watch at home as not to get caught up in timing my cycle, (which would probably result in me training harder). Do a leisurely 30km cycle.
Meet up with Chris Caulfield at Torc Waterfall. We start at the bottom of torc steps and run torc mountain (part of 69km route) which is 9km from our start point. We hop straight on our bikes after and cycle to Molls Gap and turn down into the Black Valley. At the bottom of the first descent we turn and cycle back the same route which is part of the race. We throw the bikes in the jeep after our spin (40km) and run up the steps of torc and do a 4km loop back down to where we started. It is very important to get the legs used to changing from run to bike and bike to run. Back to Chris’s to freshen up and a well-earned rock shandy and bite to eat in Scotts hotel while watching the hurling.