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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Nov 1, 2011:

activity # timemileskm+m
  Orienteering2 2:12:50 9.26(14:21) 14.9(8:55) 50027c
  Turbo Trainer3 2:02:37
  Trails1 1:05:34 6.84(9:36) 11.0(5:58) 410
  Road3 52:18 6.47(8:05) 10.42(5:01) 125
  Total8 6:13:19 22.57 36.32 103527c
averages - sleep:8 weight:74kg

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Tuesday Nov 1, 2011 #

11 AM

Note
slept:7.25 weight:74kg

Not sure yet what i'm doing today!
(1pm edit: Running tonight at 7pm with Ríocht lads, on roads so will see how the body responds to that, fingers crossed it agrees with them.)

Got a call from the Ríocht secretary, wanted to know if I was running on Sunday. They've definitely got 1 team, so think he's trying to get 2. 10km XC will be a shock to the system but system is in better shape than it was for the 8km XC a few weeks ago so I imagine i'll survive. I know it's not great but my target would be to run sub 40, I don't think the other 10km XC races I did years ago were ever done in less than 40.

If weather is good on Saturday I'll probably cycle so won't rest the day before like I normally would for a race. Definitely running in some shape or form tomorrow, turbo trainer on Thursday and run again on Friday. Head torch is charged and new bulbs in so all ready for a winter of running in the dark.

Then plan for Saturday week would be 5km in Killarney, try for a pb, orienteering on the Sunday too in Muckross.

Week after that it's Munster League in Glengarra and that leads up to Connacht Champs. So something on every weekend this month race-wise.
7 PM

Road 42:08 [3] 8.96 km (4:42 / km) +105m 4:27 / km
ahr:155 max:171 shoes: Mizuno Waverider 14

Ran with Jerry from O'Riadas. On the road of all places! Up past Glanageenty and then around through Cloger village and onto Ballymac PO before onto the main road for the last bit. Tough start to the loop but only after a nice flat warm-up. Then a nice gradual descent and some level running to finish.

Nice pace which was even enough, slow on the uphill, increased on the downhill and steady on the flat.

Had head torch on and used my old running high-vis, think I might invest in a new one.

Main concern was would my legs hold out running on the road. Achilles did start to let itself be known with maybe 1km to go. Bit sore afterwards after sitting down for a while, and put some ice on it before dinner. Should be alright though. Will chance this run again especially if the group gets bigger as expected.

Monday Oct 31, 2011 #

12 PM

Turbo Trainer 24:49 [1]

Hopped up on my dad's exercise bike. Saddle being low didn't help but this was meant to be recovery. Found a couple of joke books to read, Bunny Suicides one had some good way's of killing bunnies. Legs felt ok spinning fairly fast but not the safest pedals to do so on.
9 PM

Turbo Trainer 40:34 [2]
ahr:109 max:121 slept:8.5

Avg Cadence = 76rpm

Cold start, had to put on HR strap which had just come out of a bag of soaking wet gear!!!

Decided in the car coming back down that more training today was needed in case I don't do anything tomorrow. Took it easy enough though, would have gone for longer but got tired and decided enough was enough. Body felt good until then, it suddenly decided it wasn't good.

Started watching A-Team, have the DVD but saw it in the cinema.

Sunday Oct 30, 2011 #

12 PM

Orienteering race 1:27:50 [5] **** 10.9 km (8:03 / km) +450m 6:41 / km
ahr:166 max:181 27c shoes: VJ Falcons 10

Munster Championships 2011
Coumshingaun

Weather today was not what I was expecting, hadn't factored poor weather into my preparation. But didn't turn out so bad on the mountain, wet, mist wasn't a problem.

Long leg to 1 so just concentrated on running, got soaked by the ferns/heather. I probably went straight through the solid green on the other side of the wall near the start! Crossed the wall and was slightly below the control. Climbed a bit as I went to 2 and hit it nicely, leaving the control I realised that the description was wrong, but codes were right, the description's were swapped for 2 and 3. Took a bearing to 3, reckoned I needed to be safe, hit the boulder a few contours below it and knew I just needed to climb and I should hit the control.

Long contouring leg to 4, found a sheep path for part of it which was nice. Then a tough climb up by the stream and then a run over to the control. Think there was a few boulders missing near the control as I ran to a large one to the left of the control. Saw the control when looking around the base of the boulder. Took another bearing to 5 as I wanted to be safe, downhill to a vague feature. Got it ok. Then another contouring leg to 6 which the control was visible on from a good bit away. More contouring to 7, control was slightly lower than I expected but no real time lost. Again contouring to 8 with the wall being an AP before it. Then uphill to 9.

Went up the re-entrant to the right of the control so i'd to come back a bit to get it. Ended up looking for 10 a bit too far to the left in another re-entrant, chanced coming back and found it, not too sure what was going on, boulders and re-entrants, lots of them. Then uphill through a big boulderfield to 11, visible, and then across to 12. Downhill then to 13. Hit the 2 big boulders before it and then saw the line of boulders I was looking for. Back contouring again going to 14. Crag for 15 was low but I hit it ok. 16 was pretty obvious once I found the track, but punch wasn't working so lost a few seconds double checking. Back onto the path downhill to 17 where I slid on my face for a few metres, smart, but doubt anyone saw. 18 was another short leg. Then across through some rough stuff to 19. Ended up slightly high. Followed the fence up rather than going straight to 20 as wasn't too sure what runnability would be like.

21 I wasn't expecting, crossed the fence and then hit a group of boulders and kept going to the next set where I found the control. Seemed a bit closer than I expected. Another contouring leg to 22, saw a control on a boulder/hill so reckoned that was above 22, I was right, had come a bit too high. Then back across the hill to 23. The control on the green was a handy AP. Then into the forest for the last few.

It was very dark in the forest, had to stop to read my map, eyes took their time adjusting. Realised i'd to hit the ride before 24. Then down onto the track and pushed it hard towards 25. Think the boulder for 25 may not have been mapped right, probably wasn't, but the boulder was big so hard to miss. Very dark in this bit of forest too. 26 was ok but got distracted by another control on a boulder before it, code was 142, similar code to last control so was wondering it there was a mistake. Although I felt the control was closer than it should have been to the veg change i'd just crossed so went on a bit further to find my correct control on the next boulder. Then back along the forest to 27 and the run-in.

Think I could have pushed a bit harder, body wasn't exhausted afterwards. Did try to up the pace a few times but runnability was bumpy at times which i'm not the most comfortable wit. A few bangs to the body, bruises, but no calf trouble.

Garmin said I ran 12.19km. I suppose some of my lines could've been straighter.

Official Results

Road warm up/down 8:00 [2] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: VJ Falcons 10

Just guessing for this warm-up, run from car along road to the start. Bit of climb up the forest track after leaving the road. Didn't use Garmin as not trusting it today, been dieing for no apparent reason.
2 PM

Road warm up/down 2:10 [2] 0.46 km (4:43 / km)
ahr:143 max:151 shoes: VJ Falcons 10

Jog back along the road to the car after downloading. Needed to get dry clothes on! Body felt ok running so really should have put more into the race.
8 PM

Note
slept:9.0

Achieved my goal for MOC, win:-)

Body feeling ok this evening so will try and do some training tomorrow since probably something on Tuesday evening.

Edit: Splits are interesting for the race, I was ahead at the start of the race, then dropped to 2nd, then 3rd before back to 2nd and finally 1st again. Middle of the race probably corresponded to most time lost, 9 &10, and then was steady for the last few when others dropped some seconds. Pretty close though in the end.

Saturday Oct 29, 2011 #

Orienteering 45:00 [2] 4.0 km (11:15 / km) +50m 10:35 / km
slept:9.0 shoes: VJ Falcons 10

Glengarra

Helping out at Junior training so a rough guess at what running I did today. Did a bit of shadowing in the morning and then had to get to the start of the afternoon exercises after lunch. Weather improved nicely in the afternoon.

Friday Oct 28, 2011 #

10 AM

Note
slept:7.0 (rest day)

Travelling back to Cork this evening after work. To make sure I rest properly today i've paid for a seat at the Munster V Aironi game, rather than stand for a few hours. Should be plenty of standing around tomorrow though in Glengarra at the junior training.

Thursday Oct 27, 2011 #

5 PM

Trails 1:05:34 [4] 11.0 km (5:58 / km) +410m 5:01 / km
ahr:163 max:179 slept:7.5 shoes: Inov8 X-Talon 212

Glanageenty - 2 laps
32.18
33.16

Felt good for three quarters of 1st lap but towards the end I lost a bit of interest. Tried to pick it up then for the 2nd lap but HR was creeping high on the hills. 2nd lap was 1min slower but avg HR was 10bpm higher. So that's not very consistant.

Forgot headphones so that was a bad start, had to listen to the thoughts in my head while running rather than music!

Ran in my new X-Talons, very happy with them, had no trouble on the slippy stuff. Look forward to using them more.

8 PM

Note

My Garmin is really acting up. Yesterday the batter was reading 99% all day despite being used.

That issue resolved itself but the the info downloaded for training tonight is not right. Data on distance and HR, but no GPS track or HR graph. Distance is in Training Centre and on GarminConnect but no elevation data, really confusing. Tried to upload it again but no joy.

On a different issue, helping out at Junior training on Saturday.

Wednesday Oct 26, 2011 #

5 PM

Turbo Trainer 57:14 [3]
ahr:128 max:140 slept:7.5

Avg Cadence = 77rpm

Epispde 4 of Game of Thrones.

Increased resistance from what it was on Monday and could deinitely feel it. Need to spend more time on the turbo trainer, lack of cycling is showing. Felt a real struggle, maybe legs are tired. Went to a higer gear for around 10mins half way through, and then dropped down again. Body needed the break and it helped.

2 laps of Glanageenty tomorrow in my new Inov8s. Since they are lighter than my current Inov8s I presume it's worth a second or 2 a lap?

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