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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Mar 6, 2011:

activity # timemileskm+m
  Turbo Trainer3 2:57:57
  Orienteering1 1:20:53 6.52(12:24) 10.5(7:42)26c
  Trails2 49:36 7.28(6:49) 11.71(4:14)
  Circuits1 46:03
  Total6 5:54:29 13.8 22.2126c
averages - sleep:7.6

» now

Sunday Mar 6, 2011 #

12 PM

Trails warm up/down 10 [1] 1.0 km (10 / km)
shoes: Mizuno Waverider 13

Ran up the beach for a bit to warm-up, calf didn't feel fantastic which was a concern. Did some stretching when I got back to the car.

Orienteering race 1:20:53 [5] ***** 10.5 km (7:42 / km)
ahr:176 max:184 26c slept:8.0 shoes: Inov8 Roclite 295

Munster Champs

Goal was to run hard, keep HR over 170, and based on the stats I achieved that. I also managed to beat everyone else by doing this so pleased with that, and not being in pain afterwards, for some reason my calf didn't bother me at all during or after the race.

Got the 1st on ok but didn't feel like I was going well, lost a few seconds at 2 but 3 and 4 were easy. Maybe a couple of seconds lost at 5, but 6 and 7 were straightforward. Bit confused leaving 7 towards 8 but figured out the shape. 9 was easy. 10 didn't go so well, went on the beach side but didn't like going that direction because never confident of understanding the map, wasn't feeling great but came in where I wanted to and climbed the hill but no control, but found in after a few seconds. 11 was grand.

11 was the furthest control out so it was back home now. Going to 12 I thought I was in one big depression but realised I was in the one parallel to it, not an issue for getting the control or losing time, but a bit of a scare. 13 and 14 were easy, and then 15 was ok too. To 16 I followed the big open area which was tough running, and tried to find something to attack from. Thought I was in the right place but climbed a sandy hill to find no control, ran forward a bit, then back, to realise I was too short for the control. Had caught Colm O'Halloran by now. Lost maybe 1min.

17 was grand and 18 was ok, getting away from Colm now. 19 I could see from near 18 and 20 was good too apart from some rough running. 21 was a short leg and a nice attackpoint before it. Took a bearing leaving 21, the only one I took today, but didn't bother following it!!! Ended up going too far off the line to the right, so lost 30secs-1min here. 23 I was a bit hesitant for but 24 was handy, been used before! Got 25 ok and then to the last before the run-in.

Was tired at the end, tried hard, and havn't had much racing either recently to practice. Happy to have retained the cup for Munster Champion.

Garmin said I ran 12.91km and climbed 400m.

Saturday Mar 5, 2011 #

11 PM

slept:9.0 (rest day)

Q. What did I do today?
A. Nothing

As planned it was another rest day, ribs are still sore so not sure what's going on, felt a bit better today though.

Looking forward to tomorrow now, good warm-up for my calf, then out of the blocks hard, and hard all the way around, not in the mood to take it easy, and nor can I afford to, my Munster title is on the line.

Friday Mar 4, 2011 #

10 AM

slept:8.0 (rest day)

Woke up to find my ribs sore this morning. Body is not in good shape today, I think i've just pushed it a bit too far the last week and not got enough sleep in between. Wasn't sure about resting today but don't have a choice at this stage. Exhaustion might be a better way to describe things.

Should be alright for Sunday....I hope.
Got 10.7km to face in the dunes of Inch. It'll be good preparation for 18km of WRE the following weekend.

Thursday Mar 3, 2011 #

2 PM


Stomach muscles are a bit on the sore side today. Plus a few other muscles, all upper body, can be felt.

Turbo trainer this evening, hopefully for an hour, but ideally 1.30, not sure that'll be achieved though.

Not sure whether to rest tomorrow or do something, like a run. Saturday will definitely be a rest before the big race on Sunday.
5 PM

Turbo Trainer 1:27:16 [3]
ahr:129 max:148

Avg Cadence = 82rpm

Watched a whole film this evening, very pleased with that, especially seeing as after 45mins I was ready to get off, but suddenly an hour was gone and after that I was just focused on finishing the film.

Body felt ok on the bike, but there are definitely some sore muscles after circuits last night, stomach particularly, plus a few around my arms/shoulders. I imagine these aches will disappear in the coming days.

Garmin said I burned 2146 calories, did 50.51km at an avg speed of 34.7kph.

Wednesday Mar 2, 2011 #

5 PM

Circuits 46:03 [3]
ahr:112 max:168 slept:7.5 shoes: Mizuno Waverider 13

First session of the Klassic circuits, organised through work social club, €20 for 6 weeks is good value.

Not convinced about the warm-up, it was aerobics style, light stuff, but a bit on the gay side for my liking.

Then we were shown the stations, around 10 of them I think, with 30 seconds at each. Definitely my least favourite was push-ups, mainly because I can't do more than a couple at a time. The last station on the third circuit was 1min, was so glad I wasn't finishing on push-ups, will remember that for next time.

Right calf was sore at times during and after, so a bit confused about that. Did text physio earlier for an appointment for next Monday.
6 PM

Turbo Trainer 30:24 [2]
ahr:119 max:129

Avg Cadence = 80rpm

Just an easy half hour on the bike when I got in from circuits, didn't even bother with cycling shorts. Read a book too rather than set-up the laptop, i'm reading Andre Agassi's autobiography, good read so far.

Tuesday Mar 1, 2011 #

3 PM


Got courses finalised for event in March now but scales for Orange/Yellow are starting to wreck my head a bit. Want it on an A4 page but at 1:7500 which I intend to use it's looking as perfect as i'd like it to be, it'll fit but just wondering how much other stuff to get rid off the page, does anyone need to know who mapped the place nearly 20 years ago especially since i've just put green a lot of the stuff originally mapped???
5 PM

Trails 49:26 [3] 10.71 km (4:37 / km)
ahr:154 max:169 slept:7.25 shoes: Mizuno Waverider 13

Blennerville (The Spa + The Basin)

Put on calf support again to see how it would work. To start the calf was a bit sore, then I stopped and stretched both calves after about 7mins running, after that it felt better, to such an extent that it wasn't noticeable. I think a good warm up sorts it out, but would be concerned to push it hard. Will book physio for Monday, it'll be a rest day anyway, and I don't know how it will react after some hard running on Sunday, not a bad idea anyway before Portugal.

Lovely spring evening for running. The number of people of walking/running was a lot, plenty of dogs out with them too. Pleased with this evening, pace better than last weeks run, so that's better. Body is feeling a bit tired after last week. Must get some more sleep too.

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...

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