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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ndobbs

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  running8 4:03:16 15.84 25.5
  orienteering6 3:13:36 16.55 26.649 /95c9%
  bike2 4:35
  Biathlon1 2:20
  Total12 7:23:47 32.4 52.139 /95c9%
  [1-5]11 6:23:11

» now

Friday Dec 31, 2010 #


Got up at 4:20 for breakfast, somehow managed to drive to the airport. Bumped from Delta to Aer Lingus, for which I get a voucher to cover flights to Anza-Borrego, I'm thinking. There's probably 50$ or more left over if someone wants to join me :)

Tired. I'd better sleep on the flight before the shenanigans begin.

Thursday Dec 30, 2010 #


vomited yesterday, still tired today after 36 hours mostly in bed...

Tuesday Dec 28, 2010 #


la la la
looks like I'll be spending an extra day or three in Ireland...

Sunday Dec 26, 2010 #

running 21:00 [3]

After a few frigidly frosty days the weather warmed and it was wonderfully wet and windy in Waterford.

Calf sore(r). Grr. Meeting up with old friends today and tomorrow before heading back across the pond on Tuesday.

Friday Dec 24, 2010 #

running 22:00 [3]

Feeling a bit better. Rt calf still tight/sore. I'll start trying strength and wine bottle.


Anybody going to Anza Borrego?

Monday Dec 20, 2010 #

5 PM

running 58:30 [0] 8.8 km (6:39 / km)

down to Woodstown. Calf still sore. Throat still a bit dodge. Definitely half-sick this past two weeks.

Nice to be back in Ireland. I somehow managed to escape the travel chaos and fly from an airport twenty minutes from Warwick to one five minutes from home.

Saturday Dec 18, 2010 #

7 PM

running 36:07 intensity: (25 @1) + (1:23 @2) + (26:19 @3) + (8:00 @4) 5.76 km (6:16 / km)
ahr:156 max:176

orienteering 15:00 [4] 3.0 km (5:00 / km)

british sprint champs qualie, on a slightly older map. Got most of the controls, nighto in the snow, which was nice.

Thursday Dec 16, 2010 #

6 PM

orienteering 40:13 intensity: (1:40 @0) + (6:55 @1) + (23:08 @2) + (6:57 @3) + (1:33 @4) 5.33 km (7:33 / km)
ahr:129 max:168 23c

british sprint champs in Warwick on a much older map, so between that and some construction and fences the course changed a bit. I was shadowing Magnus, and ran a bit before and after. Nighto in the cold. Body is wasted.

Tuesday Dec 14, 2010 #

bike 35 [3]

The last few days have been rough. Six and a half hour flight to England on Saturday night, only half slept for maybe two hours of that... and haven't slept enough to recover since. My right calf is still sore. I dpn't know if it is some sort of stiffness/scar tissure or if there is anything more serious. Lots of interesting maths lectures anda couple of pints make training hard anyway. This morning I woke up after six hours sleep an hour before I wanted to head to breakfast, so went upstairs to the unexciting exercise room and used the bike for a bit. Slept for an hour in the middle of the day. Feeling close to the edge of sickness.

Friday Dec 10, 2010 #


wasted, zzzzz
despite 8hrs solid sleep last night

calf is still a bit sore, don't know if t needs rest or exercise.

Wednesday Dec 8, 2010 #

11 PM

running 1:05:54 intensity: (11 @0) + (4:14 @1) + (51:04 @2) + (10:25 @3) 7.94 km (8:18 / km)
ahr:130 max:151

finally got out the door

right calf is still sore, so took it very easy. I like Silver Lake Preserve.

Added splits from the 3km last Saturday. If you haven't already, check out the Superstars video on Samantha's log.

Tuesday Dec 7, 2010 #


I can't quite decide whether this is hilarious...

Sunday Dec 5, 2010 #

9 AM

orienteering race 20:34 intensity: (1 @0) + (7 @1) + (12 @2) + (11 @3) + (13:12 @4) + (6:51 @5) 4.04 km (5:05 / km)
ahr:172 max:184 19c

Sprint, Amherst.

Not much by way of warm up. Calf still tight. Got caught by super-fast Boris as I planned ahead while pretending not to see the ribbon at 10 to let him ahead so he would feel cocky and then miss the route to 11... worked beautifully. Now if only that were true...

Lost time at 13 and 14, I blame it on slight problems with the map, a couple of unmapped passages (or too small, so invisible) plus a whole lot of stupidity. 30s behind Boris.

Good area, fun orienteering.

running warm up/down 5:00 [3]

12 PM

orienteering 57:01 intensity: (3 @0) + (4 @1) + (10 @2) + (2:40 @3) + (34:26 @4) + (19:38 @5) 7.78 km (7:20 / km)
ahr:173 max:186 20c

Fun mass-start individualised orienteering on an old map, old-fashioned 1:15000 mapping, pretty good contour/rock data. Right calf was really tight, so I was limping around. Made two big mistakes. One was on the 9th, Boris distracted me :) The other was tripping over a log, managing to get both feet caught, not getting my hands wherever they needed to be and eating a mouthful of dirt. Apart from that, I was really happy with my navigation.

I had a tough-boy course, so got my ass kicked by most people, including Boris who had a pansy course.
8 PM


Face plant, forehead first! I should maybe go wash :)

Saturday Dec 4, 2010 #

10 AM

running warm up/down 23:56 intensity: (1 @0) + (1:15 @2) + (20:00 @3) + (2:40 @4) 0.0 km
ahr:152 max:174

running race 10:19 intensity: (8 @2) + (8 @3) + (30 @4) + (9:33 @5) 3.0 km (3:26 / km)
ahr:188 max:196

3km time trial.

Arrived late, so didn't get to do a proper warm up, and it was cold, and I hadn't slept enough.

Right calf got sore after a couple of laps. First lap flew by, then dropped to a pretty constant 84/85s per lap pace. Would have gone a bit faster with racing shoes and a warm up and less wind and a few more excuses.

10:30 is only a 35minute 10km pace, so this is slow.

38 - 200m

the last two splits a little dodgy, missed the last lap crossing by a couple of metres, so I estimated - it was 86 and 36.
3 PM

bike race 4:00 [5]

Mountain bike orienteering, did the course twice.

Biathlon race 2:20 [5]


Made a disastrous error of not practising the shooting beforehand. Physically I excelled, of course, but four missed shots was unforgivable.

orienteering race 44 [5] ***

Ski Orienteering

Also doubled as the repeatedly-postponed 2010 Irish Ski-O Champs. The standard of competition is increasing year by year. This edition had not just ski equipment but also controls and a map. I even had a map-board.

My technical innovation led to a vastly improved time on the course, knocking twenty seconds off the previous best time. Unfortunately, successive competitors perfected my technique and brought the time down to something like 36 seconds. There were no Irish faster than me today, so I improved a place from last year's Irish Champs.



Mini-golf. Watch out Padraig Harrington and Graeme McDowell. On my competitive debut, without practice, I destroyed the course and the competition, with scores of 3, 2,4,3 (eagle!) for a total of 12 on the par 16 (?) course. Highlight was putting the ball up a slate ramp, bouncing it off a couple of planks of wood and into the hole, more or less deliberately :)

Compass Throw. Baseplate and thumb compass weren't doing it for me, so I took out my trusty studentidrott keyring compass and got within 24 inches. Respectable.

Jigsaw Puzzle. Not good (me), over two minutes.

Axe-throwing. I missed.

Bowwling. Forgot how this works and didn't get close to a century. Hats off to Charlie for his 176.

running (Wife-carrying) 30 [3]

Wife-Carrying. My mother told me marrying Ken was a bad idea, but that was just because she wanted grandchildren. I now recognise the error of my ways. Clearly a wife the size of Sam or Kat or Kseniya is vastly preferable. On the plus side, AC collapsed under the weight of AJ, so we didn't get beaten by an all-female team.
10 PM


Post-Superstars Bananagrams went on until one in the morning. Strange messages were sent by someone to someone.

Thursday Dec 2, 2010 #



On the plus side, I now have a map made by the 1971 Swedish Team of Orienteering racers.

I like!

Wednesday Dec 1, 2010 #

8 AM

orienteering 1:00:04 intensity: (10 @0) + (5:33 @1) + (26:18 @2) + (24:09 @3) + (3:54 @4) 6.48 km (9:16 / km)
ahr:137 max:170 spiked:5/6c

DEMorienteering on Silver Lake before breakfast. Nice rainy day. Windy too, later on.

Missed the first control totally, took a while then to relocate en route to 2, then got somewhat into the swing of things. Picked up a dog halfway. Normally I don't like dogs when running, but this one was friendly and fun and good company, all the way to White Plains, in spite of me telling him to go home on various occasions. Eventually he ran out into a busy intersection. Silly dog. I checked his tags to see if there was a number to call. Then a police car pulled up and asked me to put the dog in the back. I opened the door and the dog jumped in. Silly dog. I think it had a tracking device of some sort, so I guess this isn't the first time and I guess the owners would have come to pick him up. I'm not sure I've ever seen such an unquestioning dog.

Left heel has been, well, not sore, but a bit strange since yesterday. If I do put my weight on it and lean a bit to the left, it does hurt. Dunno what that's about.

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