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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Turbo Trainer4 4:29:01
  Orienteering2 2:34:02 8.89(17:20) 14.3(10:46) 493
  Trails2 2:05:00 13.25(9:26) 21.32(5:52) 405
  Total8 9:08:03 22.13 35.62 898
averages - sleep:7.4 weight:76kg

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TuWeThFrSaSuMo

Monday Feb 28, 2011 #

5 PM

Turbo Trainer 1:00:17 [2]
ahr:128 max:148 slept:7.0

Avg Cadence = 82rpm

Put down the intensity as 2 seeing as cadence and HR were a bit lower than usual. For second third of the session HR went up but brought it down for the last 10 and it was also low early on when I thought I wouldn't make it a full hour as planned.
Finished Adam & Paul.

Second half felt better, went faster.

Build up to Sunday has begun, but run tomorrow I suppose...

Sunday Feb 27, 2011 #

11 AM

Trails 1:12:53 [3] 10.62 km (6:52 / km) +405m 5:46 / km
ahr:153 max:177 slept:8.0 shoes: Inov8 Roclite 295

Glanageenty (2 x long loops)

Plan was to do 3 laps but only managed 2, no point in making excuses, just didn't have the stomach for it.

First lap went fine apart from being thirsty! Then the second things didn't go so well on the big hills.

Other than that I was pleased with my legs, calves survived I think, wore a support on the left one, so might keep that on. Minded myself on the slippy bits, and kept pace under control. As can be seen from the lap times things were a lot worse on the 2nd one, so a third lap could have been a disaster. Legs did feel a bit tired though, more so on the first lap, so yesterday had an affect I think.

Lap 1 - 34.46
Lap 2 - 38.07

Nice morning for running though.

P.S Based on Garmin I climbed 90m less on the second lap, they really don't do altitude well. Climb i've inputted is from Garmin Connect.

Saturday Feb 26, 2011 #

12 AM

Note

Got the things I wanted to do tomorrow done today, got Crohane Lake and forest sorted!

So at a loose end with regards what to do tomorrow morning. Only thought so far is a 15km run in Glanageenty, 3 laps. That would be tough, but right calf sore this evening and left one was sore checking the forest this morning. Felt mine on the mountain. Will do some stretching now and then decide based on how I feel in the morning. Cycling is the reserve plan.
10 AM

Orienteering 1:36:58 [3] 7.84 km (12:22 / km) +300m 10:23 / km
ahr:140 max:175 slept:7.75 shoes: VJ Falcons 10

Crohane Lake

Tagged all control sites, only moved 2 from where I wanted to put them and 1 i'm not sure what to do with. I blame the map for one of the ones i've to move, re-entrant just doesn't look right on the ground compared to the map, I blame the mapper (Magic).

Other than that it will be fast enough in a months time, bit slippy today though after the rain, so some drying would be nice. It did rain more on me today, got caught in a couple of showers.
12 PM

Orienteering 57:04 [2] *** 6.46 km (8:50 / km) +193m 7:41 / km
ahr:126 max:163 shoes: VJ Falcons 10

Ros an Chru na Lua

Checking sites, tagging them and also trying to do some map updates. Got a bit slower as time wore on, legs were a bit on the tired side but energy levels gone was probably the main reason. Didn't help being caught in a shower again.

Friday Feb 25, 2011 #

12 PM

Note
slept:7.75

Calf feels better this morning than yesterday, but will go on the turbo trainer again this evening to mind it. Must head into town in a while, get MOC trophy engraved, Swedesport didn't put his name on it for 2008 but i'll get that put on, not much room though!

Also been working on Crohane Lake courses for Munster League in March. Have the long ones finalised I reckon so will tag the control sites tomorrow morning, 5.4km according to OCAD to get to them all. Then if i've time I may do some work on Ross an Chrua Lua for the yellow/orange courses, or else i'll do that Sunday morning. To check those sites it's a distance of 3km as the crow flies, longer since it'll be paths. Also need to do map updates there so that'll take some time.

So that's my weekend planned.
5 PM

Turbo Trainer 55:34 [3]
ahr:127 max:154

Avg Cadence = 83rpm

Could feel the legs complaining towards the end of the session and motivation was just not there for some reason. Did increase the resistance for last 10mins which brought the HR up a bit higher.

Legs in general feel better today though so we'll see if tomorrow gets any reaction. Would like to have no trouble from my calf for the next week.

Finished Ninja Assassin so i've started on Adam & Paul.

Thursday Feb 24, 2011 #

5 PM

Turbo Trainer 1:12:26 [3]
ahr:132 max:152 slept:7.75

Avg Candence = 87rpm
Distance covered was 47.21km at an avg speed of 39.1kph.

Finished Fearless and started watching Ninja Assassin.

Body felt good and tried to keep the HR up. After an hour I reckoned i'd try for another 20 or so mins, but after 10mins the body gave up, no energy, blood sugar let me down! So could have done more if it wasn't for that.

Calf not feeling fantastic so need to stretch it more. May run tomorrow, if not i'll do more on the bike.

Wednesday Feb 23, 2011 #

9 AM

Note
slept:6.75

Wasn't the smartest about going to bed last night. Went to see "Paul" in the cinema, good film. And then had a few things to do on the computer when I got back. Still havn't downloaded Gothenburg pics yet, maybe this evening.
5 PM

Trails 52:07 [3] 10.7 km (4:52 / km)
ahr:152 max:166 shoes: Mizuno Waverider 13

Blennerville (The Spa + The Basin)

Back to normal running in Tralee. Is getting much brighter in the evenings now, reckon I may be able to venture to pastures new as there could be enough light for rougher stuff.

Left calf felt alright, but some small feeling in it. Right knee not too good tonight, just a bit sore, but otherwise alright.

Time seemed slow this evening but there was a headwind heading out and ground was slippy in a couple of places. Happy to have survived better than last time I ran the canal, no spasm tonight.

Tuesday Feb 22, 2011 #

5 PM

Turbo Trainer 1:20:44 [3]
ahr:132 max:153 slept:7.0 weight:76kg

Avg Cadence = 86rpm

Started watching Fearless.

Happy with this evenings session. Kept it going for longer than usual, so will try this in the future. Cadence was alright. Since sensor is now calibrated it said I did 51.62km at an avg speed of 38.4kph!

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