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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Mar 29, 2013:

activity # timemileskm+m
  Orienteering6 3:07:59 17.45(10:46) 28.09(6:42) 59086c
  Trails/Road2 59:31 6.81(8:44) 10.96(5:26) 77
  Turbo Trainer1 46:41
  Road3 22:08 2.18(10:09) 3.51(6:18) 21
  Track1 9:04 1.57(5:46) 2.53(3:35)
  Total11 5:25:23 28.02 45.09 68886c
averages - sleep:7.3 weight:70kg

» now

Friday Mar 29, 2013 #

Event: JK 2013
3 PM

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Mizuno Wave Rider 15 (2)

Warm up for the JK 2013 Sprint. No garmin today since it's a WRE and no point wearing it just for warming up/down. Jogged over to the warm up map, ran around it a couple of time, then ran back and changed my shoes. A bit more jogging to the toilets and back, then legged it up to enquiries to get a few backup cards for the emit, and then the pre-start was pretty much next to where I was leaving my bags, handy. Legs felt alright warming up so that's always a good start.

Orienteering race 15:03 [5] *** 3.6 km (4:11 / km) +15m 4:06 / km
19c slept:8.0 shoes: Nike Lunaracer+

JK 2013 Sprint

Plan for this race was to run hard.

Bit hesitant to number 1 and finding a route to 2. More hesitation to 4 and to 5 and 6. Next few controls through the spectator and onto 11 all ok. Small bit of hesitation leaving 11 for 12, going under the underpass that was illustrated in the bulletin. Then lost some time in the circle figuring out where the control was. On Routegadget I put left as my route to 14 but i'm not 100% sure on that! Bit more hesitation on route to 15. And the rest was fine.

Not sure if my routes were optimum, definitely not on a few of them, but many options were either left or right. My plan of running hard was achieved and didn't make any major mistakes.

Best of the Irish today so very pleased with that. Got a few WRE points (904) aswell, and to come 17th in a big Sprint is something unusual for me, the way things are going and the way i'm thinking maybe it won't be so unusual in the future. Bit of an improvement from 60th last year!!!

WRE Points
4 PM

Road warm up/down 11:41 [3] 1.5 km (7:47 / km) +5m 7:40 / km
shoes: Mizuno Wave Rider 15 (2)

Warm down with Boyzone, Hellsac, and Roar after the sprint race. Ran over to the model map and back again.

Thursday Mar 28, 2013 #

10 AM

slept:7.0 weight:70kg (rest day)

Right knee a small bit sore today, think i'll text the physio for an appointment next week.

Travelling to England for the JK this evening, cold over there, same as here.

I'm definitely doing 3 races, relay is a maybe as i've currently no team, but will probably look for one once there. Sprint tomorrow is a WRE and based on my intentions this year I won't be holding back. And since it's a Middle distance on Saturday I plan on attacking that. Even though Sunday is also a WRE I think that my lack of long runs will probably count against me but we'll see how things go. Will approach it as more of a race to finish without blowing up like last year. Just had a look at the course distance for Sunday and it has re-inforced my intention to just survive, 17.9km and 38 controls, the positive thing is there's only 410 climb, 100m more than for the middle distance!

Wednesday Mar 27, 2013 #

1 PM


Went looking at some maps this morning regarding where I went running last night. The wood is called "Pouldnaderka Wood". So 'Poll' is the Irish word for a hole, but not sure what 'na derka' means. Based on Irish names it's probably 'Hole of the ???'. The hole/depression is also on the historical maps, but only 1 is shown, and the mapped symbol is around 30m across.
6 PM

Trails/Road warm up/down 13:30 [3] 2.66 km (5:05 / km) +15m 4:56 / km
ahr:147 max:170 shoes: Mizuno Wave Rider 15 (2)

3 laps of the outside plus 1 inside before intervals tonight. Chilly out. John Barrett back today and Rob & family there as usual. Had to do a bit of catching up on the 1st lap due to being last out of the changing rooms.

Track intervals 9:04 [5] 2.53 km (3:35 / km)
ahr:163 max:179 shoes: Nike Lunaracer+


The lads were doing 8 of them but my plan was to only do half of whatever session they were doing, just to keep the body in check. So that meant only 4 for me:-)


With 200m/c1min recovery between each one. Ran on Johns shoulder for the 1st one, leaving him behind with around 75 to go. On the 2nd I went from the 200 mark. The 3rd 400 was alright and on the last one I lead from the start.

Bit of a breeze on the home straight so that meant the 2 finishing here felt a bit harder and the other 2 had a tailwind to finish. Legs felt ok moving at speed so happy with how they are feeling overall, could do without the pains in my knees though.

Trails/Road warm up/down 13:01 [3] 2.66 km (4:54 / km) +15m 4:46 / km
ahr:146 max:158 shoes: Mizuno Wave Rider 15 (2)

Same warm-down as warm-up but starting with the lap of the inside! On my own. Right knee is a bit sore still but once warmed up it's ignorable.

Tuesday Mar 26, 2013 #

5 PM

Trails/Road 33:00 [3] 5.64 km (5:51 / km) +47m 5:37 / km
ahr:139 max:162 slept:7.0 shoes: Inov8 X-Talon 212

Forest near Muckross School

Ran up the road and then across a footbridge, into a field, through a barbed wire fence and into a forest i'd never been in before.

Found a path and followed it for a lap, then cut in onto a small path at the start of the 2nd lap and followed it, making a few decisions at some turns, definitely a possibility to discover more paths to make the forest more interesting, too small for a decent run.

The southern part of the forest has a hill and leaving the circular path on the 2nd lap brought me up this hill. Next thing there was a massive depression, probably 20m deep and 50-75m across, and not much further on there was another one but slightly smaller. The paths around here are used my MTBers.

Nice easy run as planned. Legs felt better than expected. Right knee has been sore and left calf a bit tight since Sunday, but no trouble from them running. Probably feeling better afterwards.

Monday Mar 25, 2013 #

10 AM


Feeling tired today. Haven't had a chance to add my training for the weekend yet so i'm going to be interested to see what that adds up to. There should be a few hours there with putting out controls and taking them in along with the race on Saturday.

This week is going be be easy but it's not going to be long until Friday, the start of the JK weekend.

Monday - Turbo Trainer (Recovery)
Tuesday - Running (very short)
Wednesday - Running (Intervals - but only plan on doing half a session)
Thursday - Rest, travelling
Friday - Orienteering (JK Sprint)
Saturday - Orienteering (JK Middle)
Sunday - Orienteering (JK Long)
5 PM

Turbo Trainer 46:41 [2]
ahr:119 max:129

Avg Cadence = 86rpm

Easy recovery spin. Watched the last episode of Moone Boy and thought I needed a bit more pedalling so started watching 'Behind the Scenes'. Got me to 46mins which was surprising. Body is a bit on the tired side.

Now i've to go extracate a painful thorn from the side of my baby toe. Think it was there yesterday but sort of ignored it as i'd controls to collect.

Sunday Mar 24, 2013 #

9 AM

Orienteering 26:00 [2] *** 3.6 km (7:13 / km) +78m 6:31 / km
10c shoes: Inov8 X-Talon 212


Controls out for the yellow and orange course before the event. Nice and early so there'd be no pressure. Sill got a bit tight on time getting registration set-up.
2 PM

Orienteering 12:40 [2] 2.11 km (6:00 / km) +72m 5:08 / km
4c shoes: Inov8 X-Talon 212


Collected the 4 controls on the western side of the river.
3 PM

Orienteering 52:08 [2] *** 6.63 km (7:52 / km) +188m 6:53 / km
17c shoes: Inov8 X-Talon 212


Collecting controls after the event today. Got a few in the middle, then got the ones on the hill from the car, and then a short loop around the northern controls.

Legs are tired.

But happy with how the event went.

Saturday Mar 23, 2013 #

11 AM

Road warm up/down 5:08 [3] 0.95 km (5:24 / km) +16m 4:59 / km
ahr:139 max:157 shoes: Nike Lunaracer+

Jog from the Western Gateway building up to registration. Legs feeling ok, looking forward to racing:-)

Orienteering race 20:41 [5] **** 5.1 km (4:03 / km) +14m 4:00 / km
ahr:172 max:181 29c shoes: Nike Lunaracer+

UCC - Sprint

Took a second or 2 extra to the 1st control than I needed, then took off around the Boole to get to the 2nd control. Was looking for a route to 3, and went right. Past the student centre to 4, round the back. Went down the steps and right to 5. Then back up the same steps to 6. I think 6 was at the Glucksman Gallery but I didn't get a chance to notice it!

7 was behind the Geography building, nice. Then back up around the student centre, past the Quad and then around to 8. Went down the hill to 9 before coming back up, missed the way in so lost a few seconds here. 10 was ok and so was 11. Went north and around to 12, best route as it was at the bottom of the wall. Leaving 12 I turned in too early, so had to correct myself and maybe lost 20 seconds or so. Then a long run downhill to 14. Course was good, starting up high and finishing low.

Got the loop around Castlewhite ok. Then to the timed crossing. Got across the road quickly so jogged for a bit to recover. Was hoping to see part 2 before starting again but the planner was too smart for that.

Hadn't been in Fitzgerald Park for decades, last time I was probably playing on the swings. Went through the arch to the common control but realised that there was a flower bed in the way so had to go around. 20 looked a nice handy jump up if only it wasn't mapped as uncrossable. Lost a few seconds finding the way into 23. And as I ran down the path to 24 I was hoping the control wasn't on the other side of the hedge, should have realised the description was a thicket. The back around to the common control. Looking at the map now I should have turned back on myself but didn't, so a few seconds lost i'd say. Went left to 27. Then left of the Arena. 28 was on the ground when I got there. Then the run around to the throwing cage and buried myself on the run-in, so did Hellsac since we'd the joint fastest split.

Since my WOC feeling has been leaning towards Sprint since Turkey I was hoping for a good result today to re-inforce my thinking on the matter. When I last raced Colm in the north last August I really was off the pace, but happy that i'd the speed today to win and by a decent margin. My avg HR is still only 172, and for a race like this i'd prefer if it was higher. Will try for a higher intensity on Friday at the JK.

Had a nice number of fastest splits, and on others I was very close to being fastest. Definitely time lost out there though.
12 PM

Road warm up/down 5:19 [2] 1.06 km (5:01 / km)
ahr:146 max:159 shoes: Nike Lunaracer+

Went for a lap of the Mardyke track after downloading. Nice surface. Then jogged back to the car. Cold morning.
4 PM

Orienteering 46:27 [2] *** 5.05 km (9:12 / km) +213m 7:36 / km
7c slept:8.25 shoes: VJ Falcons 12


Stuck to my plan and put 7 controls out in the end. Was debating the 2 in the open but decided i'd time to do them and get my dinner before heading into Killarney to help Fergal with registration for the Night-O.

The walk up to the start was a bit steeper than my previous recollection of it! Put out the tapes to it from the track and also the start boxes. Fell on the way down and bruised my palm!

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