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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Mar 14, 2011:

activity # timemileskm+m
  Orienteering8 5:20:49 28.21(11:22) 45.4(7:04) 1632131c
  Turbo Trainer2 1:46:18
  Trails2 39:43 1.79(22:12) 2.88(13:47) 171
  Road1 2:38 0.31(8:29) 0.5(5:16) 41
  Total12 7:49:28 30.31 48.78 1844131c
averages - sleep:8 weight:75kg

» now

Monday Mar 14, 2011 #

10 AM

slept:5.5 weight:75kg

Very tired this morning after the late return back to Tralee. 3hrs6mins from Dublin Airport to Tralee isn't bad going though.

Got 884 points yesterday in the long WRE. Pleased to get that amount of points. Still 10 minutes off 1000 though, maybe JK for that, i'll try anyway.

Plan for this week is to bike this evening to aid recovery, not sure how long i'll last, may fall asleep cycling. Might rest tomorrow or else I might go for a run, should be enough light for Glanageenty (2 laps). Circuits on wednesday so will probably do some extra biking when I get home. Havn't thought much beyond Wednesday. Thursday I can train in the morning since no work:-)

Need a few ideas for the weekend too.
5 PM

Turbo Trainer 46:39 [2]
ahr:105 max:116

Avg Cadence = 84rpm

Recovery spin after the weekend. Lowered gear on the bike to make life easier. Felt fine pedalling but a bit unsteady when I got off!

Read some of Agassi's autobiography, liking it, nearly finished.

Sunday Mar 13, 2011 #

11 AM

Orienteering race 2:04:47 [4] ***** 18.3 km (6:49 / km) +535m 5:57 / km
27c slept:8.5 shoes: Icebug Sisu olx

Meeting International de Arraiolos
Long Distance WRE

Map was a lot different to Model that's for sure!!!
Was a bit worried in the arena when I heard a scandi elite being interviewed after he dnf'd, he said it was technical.

Took it safe to the first control, first part of the leg was easy but then it got tricky. Green with lots of boulers, knolls, etc. Had a nice route in though from a re-entrant. Visibility in the green wasn't good either. Lost a few seconds at the next few controls, 15 here, 30 there, but not too bothered. 7-9 were ok, tough running through green to 8.

At 9 you had to unfold the map to find 10. Map is around A3 in size, leg goes from one side of the map to the other, lengthways! (29.03 split) So a very long long leg. Picked a route but ended up starting it differently to stay with the lad from Tyrving who'd caught me 2mins. Hit a track and I pulled out my first gel, was supping from that, when the Tyrving lad just stopped and started walking??? Anyway I ploughed on, literally, ground was quite wet and muddy in places. Found my drinks station and crossed a fence. Was unsure now as I expected a fence on my right and to be following that, kept going and spotted the fence, phew, wasn't in the mood to mess up. Rest of the leg was straightforward apart from crossing the stream and ending up thigh deep.

10-15 was a butterfly of sorts. This area was technical but white, I liked this part. Did leave 15 a few degress off the bearing I wanted, but sorted myself out, ended up running a bit longer on the leg but easy route in. Ended up to right of crag so ended up jumping down it, almost landing on top of the girl with the radio sitting there.

Met a good few cows going to 18 but I had my gel before a drinks point on this leg too, second gel of the course, had one before I started too. I think it was Olle Bostrom who passed me between 18-19, he was flying, but me messed up 19 like myself, not much time lost, just a matter of finding the control in the green. A brazilian lad caught me here too so I stuck with him on the way to 20. I went right crossing the fence before the control while he went left, last I saw of him as he dissappeared into the green. I spotted the big boulder which the cave the control was on underneath it. In and back out again to 21. Decided to give the drinks station a miss going to 22, reckoned I could survive until the end.

I knew the last few controls were short legs, but didn't realise until 22 that 23 was on top of a bloody big hill. Saw the hill in the distance so just aimed for that once I got through a few fences and off a track. Went for the top of the hill, easiest thing to attack the control from. It was a tough climb, had to walk for a bit. Ionut Zinca caught me at 23 so tucked in behind him and another lad for the last few easy controls. Run in was 300m on the descriptions but it was a straight line on the map, differenct story on the ground. Little hill on it hurt and last 100m was throuh thick muck, horrible way to finish.

Survided the Long WRE, so pleased about that, and looking at the results I'm happy with how I did since I don't have the training for this sort of thing. The minutes I lost on the course wouldn't have changed my result too much.

Saturday Mar 12, 2011 #

12 PM

Trails warm up/down 36:33 [2] 2.43 km (15:02 / km) +171m 11:08 / km
ahr:105 max:142 shoes: Icebug Sisu olx

Walk/jog from car to start of Middle distance. Time includes some stretching and jogging around the start area.
1 PM

Orienteering race 38:44 [5] **** 7.2 km (5:23 / km) +290m 4:29 / km
ahr:175 max:185 24c slept:9.25 shoes: Icebug Sisu olx

Meeting International de Arraiolos
Herdade dos Coelheiros
Middle Distance

Ran hard today, HR proves it.

Was surprised when I picked up my map and saw the first control, there was a lovely track route around to the left or straight with more climb. Track route was very easy so took that!

Next few controls up to and including 8 were all easy ones. Pace wasn't too good I felt going from 6-7 though. 8 was an odd tree and so was 7 but the circles over lap each other, very close to be on the same feature.

After that the orienteering changed dramatically, into a very techincal area. Hit 20 before 9, but had factored that into the equation by checking the code for 20 entering the technical area, so not bothered about that. 12 was a specator control and leaving 11 a finnish lad came tearing past me, at the spectator control I could hear that this guy had the fastest split so I decided to try and stick with him for a bit. Was able to keep him in sight until 16 where I was a bit hesitant entering the area, but got it ok. Then I was a bit off for 17, too far left, not much time lost, but finnish lad was here, he lost more time than me. So had him in my sights for next 2 easy controls. Went too far left of 20, but only a few seconds lost. 22 was handy as i'd seen it earlier going to 9. Went left to 23 to keep things simple, then downhill to the last control.

Not happy with the team photographer though, there was a stream after the last control, but the photographer missed the shot of me splashing through the stream.

Sprinting down the run-in I thought that I had to try hard as every second counted given the field, next position up was 3 or 4 seconds, couldn't have found that on the run-in.

Definitely pleased with my run today, got what I put into the run out of it, if that makes sense.
4 PM


Just a story about Scandanavians getting it wrong. On the track leaving the event, back to the main road, a scandi mini-bus was a bit cheeky in front of us the way it passed out a car, albeit a slow car, but still a cheeky move. When car pulled in to let vehicle coming against us passed, the scandi's nipped in front of the car.

On the main road back to Evora i'd caught up with the scandi's again, and entering the town there were a few roundabouts, more square than circular in shape, not sure of the point of them myself. At the second of these the scandi's took a wrong turn and last I saw of them in my mirror was them trying to drive across country to get back on the main road. I suppose they were going by the manta of "Drive it like it's rented".
8 PM

Orienteering race 30:13 [3] *** 3.6 km (8:24 / km) +115m 7:14 / km
ahr:155 max:172 19c shoes: Mizuno Waverider 13

Meeting International de Arraiolos
Night Sprint

Don't want to talk much about this, what a shit area, sorry Portugal but that green you sent us into was a load of bollocks.

Got 1 ok, but hit 3 before 2, good start in the dark. Long leg to 5 which I got ok, and 6 was a gate. Then things got bad. Into this green area which would be troublesome in the daylight, not to mind the dark. I did get 7 ok, and 8 and 9 without much trouble. 10 was not easy to get to, ended too high. Then 11 was ok, took the track but was very surprised with where I found it. Went straight to 12 but ended up on the track to the left, was not east running. Lots of lines of thick trees with drains in between. Eventually got to 12. Then 13 was close before some urban orienteering.

Should probably have gone left to 15 but didn't care enough to do so. Made a small error leaving 17, went a few m's down the wrong road before turning back.

Fair play to the lads who did this course in 18minutes, that was good going.

Friday Mar 11, 2011 #

11 AM

Orienteering 19:32 [2] *** 2.92 km (6:41 / km) +150m 5:19 / km
ahr:133 max:153 10c slept:9.0 shoes: Icebug Sisu olx

Meeting International de Arraiolos

Model Event - Long Distance

Ran the controls, very easy area. Did have trouble with 1 alright though, was standing in front of a ruined something, but didn't seem to be marked!

Trails warm up/down 3:10 [2] 0.45 km (7:02 / km)
shoes: Icebug Sisu olx

Jog from car to start of model event and back again.
12 PM

Orienteering 28:58 [2] *** 4.44 km (6:31 / km) +162m 5:31 / km
ahr:136 max:161 14c shoes: Icebug Sisu olx

Meeting International de Arraiolos
Model Event - Middle Distance

Went straight from long model, get this session out the way before lunch!

Area was different to earlier, same sort of shapes, but some low undergrowth on the ground which made running a bit harder. Was a bit off on direction for a few controls, but easy orienteering in my opinion.

Thursday Mar 10, 2011 #

11 AM

Orienteering 26:45 [2] *** 3.0 km (8:55 / km) +140m 7:14 / km
ahr:136 max:163 12c slept:8.5 shoes: Icebug Sisu olx


Managed to procure maps from the Danish team (thanks Kieran), so ran there training session, they even had small controls out there for the Irish team of myself and Kieran. Were meant to meet one of the organisers at 9.30 but she was a no-show, we waited an hour and even knocked on her door, well pissed.

Ran a short course. The undergrowth was hard to get through but my orienteering wasn't too bad.

GPS said I covered 3.16km, which is alright compared to the course, but didn't start it at the start on the map, so should be a few hundred metres longer.
12 PM

Orienteering 9:35 [2] *** 1.14 km (8:24 / km) +45m 7:01 / km
ahr:135 max:156 4c shoes: Icebug Sisu olx


Did part of another Danish exercise, corridor orienteering. Just did 4 controls with Kieran, went backwards from the finish. Easy enough.
2 PM

Orienteering 42:15 [2] *** 4.8 km (8:48 / km) +195m 7:19 / km
ahr:144 max:174 21c shoes: Icebug Sisu olx


Met the organiser after lunch and got our maps. Area was next to village where we met her so we set off pretty soon after, big mistake, way too soon after eating, felt crap all the way around.

There was some tape out to mark controls but struggled to find it in some places as it didn't exist, so lost some time as a result of that. Still ran pretty cleanly, apart from feeling shit. Last control was on top of a hill so had to climb up that before descending to the finish.

Extended the distance i've inputted by 200m as it includes the warm-up from the car to the start triangle.
5 PM

Road hills 2:38 [2] 0.5 km (5:16 / km) +41m 3:44 / km
shoes: Mizuno Waverider 13


After our booked room in the hostel being occupied, we were rehoused in the same place we stayed last night. Tried to park in the Pensao car-park but no room, so parked at the bottom of the hill and ran back up afterwards.

Wednesday Mar 9, 2011 #

slept:7.5 (rest day)

Travelled to Portugal today. Main aim of the weekend is training over racing I think.

Tuesday Mar 8, 2011 #

5 PM

Turbo Trainer 59:39 [2]
ahr:110 max:125 slept:8.0

Avg Cadence = 83rpm

Didn't get the HR up at all this evening but cadence was typical for recently. Just wanted to turn the legs over, recover from Sunday, even though legs feel good. They are a bit sore in places after physio yesterday.

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