Training Log: roar
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||4|| 2:59:59|| 17.29||(10:24)|| 27.83||(6:28)|| 1129||42 /||49c||85%|
| ||Running (trails)||3|| 51:24|| 3.99||(12:53)|| 6.42||(8:01)|| 66|
| ||Running (road)||1|| 36:22|| 2.05||(17:43)|| 3.3||(11:00)|| 12|
| ||Total||4|| 4:27:45|| 23.33||(11:28)|| 37.55||(7:08)|| 1207||42 /||49c||85%|
| ||[1-5]||4|| 4:06:28|
|averages - sleep:7.7 weight:79.5kg|
Running (trails) warm up/down 8:10 0.9 km (9:01 / km) +3m 8:53 / km
ahr:117 max:142 shoes: Inov8 Oroc 2016
Warm up before the relay. A bit interrupted with demos and taping and getting maps and there was some missed at the end where I did some strides before the start.
Orienteering race (1:10000) 34:48 *** 5.36 km (6:30 / km) +232m 5:20 / km
ahr:171 max:182 spiked:17/22c slept:7.5 shoes: Inov8 Oroc 2016
IOC Relay 2016 - First Leg 5.2 km
Mixed the team order a bit because we thought the area would be quite simple and Conor would be solid at catching on the last leg. This put me on first and Kev middle. Kept relaxed on the start line with some banter. Went out map reading and picked up on the hill so kept near the front. Let people past as I read to the control. Darren broke left into the forest, Cillin & Shea kept on up the hill and I was the first of the people with my gaffel to 1.
Compass to 2 keeping it calm still, small bit high on the earthbank and Darren was running down it, but easy on a single tree.
Hit the road to 3, Darren was ~100m ahead and I held the distance to him as I planned ahead. Someone was behind me but not sure who. Came past the bit of forest I thought 3 would be in but there was no sign of a control, Darren was jumping into the forest a little later and I was super worried that I was messing it up already. Kept on the road and went up late, there was a control. Checked the code and it was surprisingly right.
Had no idea where 4 was actually going to be, as it was just on nothing on the map and the description said west side of building. Darren was at the bottom of the bridge and Cillin and Shea were on the road ahead of me. Stayed high and it was right.
Darren climbed out of 5 to the road and then dropped again. I stayed high as I had the pit. Didn't really see the open forest but saw a control in a pit so dropped into it. Ahead of Darren now.
Bit more planning ahead on the road to 6, looked to see if I could cut the green but no dice. Up the ride I ran the speed I could and Darren flew past. Tried to hang on but the legs were very heavy. Control was easy.
Got into the open early for 7 and gained back a little on Darren but he was too fast for me up the hill. Saw him leaving the control but I was in a bad way.
Suffered on up to 8, more climb and Darren was moving out of sight. control was easy, just follow paths.
Compass wasn't perfect for 9 and was slightly high but gained time on Darren as he missed it higher. He was back in sight but not caught.
Could see far ahead in the open forest to 10 and no sign of anyone in front but didn't know if there were people behind or where they were. The green on the left wasn't really there but I was ok on the compass so hit the first knoll where my control was perfectly.
More climb to 11 (how are we still climbing!!!) and the control was super weird, being mapped as the far side of the earthbank in the field when it was in the forest on the near side of the field.
Tried to stay high for 12, got pushed down a little and forced myself back up. Nearly overshot it a bit but turned and punched the boulder. Darren had disappeared.
Ran hard down to 13, following the clearing on my left. Crossed the road and to my relief there was a confused looking Darren beside a knoll. I thought it would be the knoll I was looking for but it really wasn't. Took a few seconds. Darren ran around I looked at my map and we headed to the right to where the control actually was.
Up to the road for 14, I cut down 2-3 rides early as Darren was flying up the road. Worked out pretty well
Running up to 15 I was not going quickly. Darren and Josh came running down the road so I had a little lead. I pushed hard to try and keep ahead. Nice piece of tape to lead me in the path for 15 and the control was fine.
I left 15 to the right though and that wasn't a thing. Had to backtrack up, dropping probably 15s which put me back in sight of Darren. I then was dumb to 16 and was way to left forgetting which side of the green I had been on. Punched with Darren.
Stayed low for 17 leading it out. Could hear crashing behind me which got a bit louder at some point and I went under the green for 17.
Horrific climb up to 18 then and I was suddenly alone. Eventually hit the path but I was going absolutely nowhere. Legs were giving nothing. I had no idea where Darren had gone.
19 was thankfully downhill so I tried to open up some speed. There wasn't much. Pretty fun jumping straight through the rhodedendrons but I wasn't snappy down the hill.
20 was easy enough.
For 21 I though about taking the main road and probably should have but I went left and had to drop into it.
22 was the biggest sufferfest of my life. I gave everything to get up that hill. Nearly forgot to punch it but became aware at the lest second.
Very long run in (Gina was 4 seconds faster) and the extra loop was killer. There was a lot of shouting and it was great to have the support.
I finished about 2 mins down on Darren in the end (no results up yet so I'm not sure).
Kev had a real solid run to gain back about 30s on Marcus putting Conor out 1:30 behind Shane.
There was proper tension in the arena as it seemed like the race was on. Unfortunately Conor dropped some time and CorkO (congrats) took back the title. The left us with 2nd place. I think our leg order tactics were still the right call though and I'd back Conor on the last leg again. 2nd is a solid improvement from 4th last year too :)
Storming run from CNOC 2 team to be 3rd to cross the line, except for a mispunch from Conall on last leg that would have been the talking point of the results.
Great to be in another really competitive IOC relay, though there were a few technical things that could have improved it. It's really great to have to work so hard for the result!
Running (trails) warm up/down 7:02 0.88 km (7:57 / km) +2m 7:52 / km
ahr:120 max:127 shoes: Inov8 Oroc 2016
Cool down with Shea and then Darren joined. Very very tired legs and not moving too fast.
Running (trails) warm up/down 4:51 0.65 km (7:29 / km) +13m 6:48 / km
ahr:134 max:149 shoes: Inov8 Oroc 2016
Warm up to the start, some banter with Kev about catching him, back to assembly and back to the start. Feeling solid if not fresh.
Orienteering race 1:31:49 **** 13.66 km (6:43 / km) +617m 5:29 / km
ahr:171 max:180 shoes: Inov8 Oroc 2016
Running (trails) warm up/down 14:29 1.75 km (8:18 / km) +18m 7:54 / km
ahr:121 max:143 shoes: Inov8 Oroc 2016
Cool down with Marcus and Colm to look at the falls. Very tired legs on any kind of incline. It was interesting to discuss the exact lines that we took in the terrain. Met Ciara too and she came with for a bit. Colm's achilles was at him so we walked a decent bit of the way back.
Running (trails) warm up/down 5:23 0.97 km (5:33 / km) +10m 5:16 / km
ahr:123 max:158 shoes: Inov8 Oroc 2016
Warm up to the start. Missed a bit of the start of the hill. Wasn't feeling the freshest, possibly left a bit too much behind on the sprint. Did a stride or two up by the start and was quickly breathing heavily.
Orienteering race 36:59 **** 5.36 km (6:54 / km) +266m 5:32 / km
ahr:173 max:182 shoes: Inov8 Oroc 2016
Running (trails) warm up/down 11:29 1.26 km (9:05 / km) +20m 8:25 / km
ahr:130 max:157 shoes: Inov8 Oroc 2016
Cool down with Eoin. Went up past the finished and met UCDO and then saw Conor and Shea flying down the hill. The rest of the jog was spent lamenting our luck to be in 4th and 5th place. Legs feeling heavier.
Running (road) warm up/down 14:58 2.12 km (7:04 / km) +1m 7:03 / km
ahr:137 max:167 shoes: Inov8 X-Talon 2016
Warm up before the sprint. Did a little bit of a jog with Colm and then some strides. Feeling pretty good before the start and ready to try a little to open out the legs.
Orienteering race 16:23 *** 3.46 km (4:44 / km) +14m 4:38 / km
ahr:176 max:184 spiked:25/27c shoes: Inov8 X-Talon 2016
IOC Sprint - WIT Campus - DSQ
At the start I was in two minds about taking it chilled or pushing hard. After about 4 controls I was feeling good and it was going well so I kept pushing on. Saw 8 was a 'which side' control and used the Yannick descriptions techinquie to check it out. Was unsure whether I could run down the earthbank to 10 but check it out on the way to 9. Saw a gap in the green hedge on my map and thought yes I can! (you couldn't, it was olive). Then Colm M came up it which verified it for me. Was very confused by how to actually get into 9 then. Was solid then for the next bit. Saw Darren who had started 2 mins after me when I was going to 17 and I reckoned I wasn't too far behind. Kept pushing as I thought a decent time might be on the cards. Few funny stairs controls nearly caught me out, then I crossed the olive twice more... Nearly went to 22 instead of 26 but caught it at the last second. Legs were tying up quite a bit for the last bit then.
Speed was actually ok ish and I was 13th before being being disqualified (after I told Andrew and there was a protest).
Running (road) warm up/down 21:24 1.18 km (18:04 / km) +11m 17:15 / km
ahr:110 max:138 shoes: Inov8 X-Talon 2016
Cool down with a big group. Everyone was finished so back around the area. Had a little look at the controversial areas. Nice to have some chats and good post race banter.
Body was still wrecked so I took it easy again yesterday. Drank lots of water, ate lots of food (including some tasty ice cream) and played some games. Feeling a good bit better today and was actually able to spin the legs reasonably while cycling into work.
woo racing weight.
Phd interview thing today. Only a small thing I think.
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