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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Sep 3:

activity # timemileskm+m
  Cycling3 3:35:04 70.47(3:03) 113.41(1:54) 1070
  Physio1 1:00:00
  Orienteering1 47:17 2.16(21:56) 3.47(13:38) 5913c
  Walking1 19:03 0.86(22:13) 1.38(13:48) 75
  Total5 5:41:24 73.48 118.26 120413c
  [1-5]4 4:41:24

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MoTuWeThFrSaSu

Sunday Sep 3 #

11 AM

Orienteering 47:17 [2] **** 3.47 km (13:38 / km) +59m 12:34 / km
13c shoes: VJ Falcons 2014

Crohane Lake

Took it easy as per instructions from the physio. So strolled up to the start, or splashed through a lot of water, then started running slowly (minutes per km definitely reflect that!).

Course I planned had handy enough features but they ended up being in too much undergrowth which I basically walked through. Ferns were high and mostly I had to go downhill through those sections, wasn't mentally or physically in a place to attack that type of terrain today.

Didn't really have too much trouble at any point during the course. Planned some controls in the forest too to mimic the switch in terrain which i'm assuming we'll get on Saturday.

Happy enough with how the forest section went but did get easy for 11 and 12 as that area had been felled, so the boulder for 11 was very obvious.

Positives for the day also include the legs not being an issue. And the rain stopped. Very humid too.

QuickRoute

Walking 17:33 [3] 1.24 km (14:09 / km) +75m 10:52 / km
shoes: VJ Falcons 2014

Walk from the car up to the start of a short training course I'd planned on Crohane Lake. A bit damp but less heavy rain than the drive between home and the forest.

Wet underfoot, but no surprise there considering the rain that's fallen in the last 24 hours.

Walking 1:30 [3] 0.14 km (10:43 / km)
shoes: VJ Falcons 2014

Stroll from the finish of the training course back to the car. Considering the distance I could have run but sticking to the training plan of just running the orienteering and walking the rest. Succeeded today with no pain.

Saturday Sep 2 #

10 AM

Cycling 1:21:12 [3] 41.54 km (1:57 / km) +478m 1:51 / km
shoes: Spiuk ZS11

Not the cycling i'd planned on doing but due to the weather warning for rain I decided to skip Cahersiveen. Wise decision. Next option was a Killarney CC spin at 830 but didn't make that either. When I went to get Elvis up I knew he wasn't his usual troublesome self so we had to bring to the vet. He'd some tummy trouble so vet hopefully has him on the mend.

So headed up to Moll's Gap before the rain came, did get some drizzle though on the spin but wouldn't consider it a soaking. No need for a jacket.

Not as fast up Ladies View as Thursday but think the wind was evening stronger today at times from different directions, reckon lower part I was on a par with Thursday but the upper section I didn't feel as good.

Kept on going then to Molls Gap where the wind wasn't fun to cycle into. Passed a bike on the way down near Avoca so checked the time, he'd 3 minutes on me. That gave me motivation to catch him on the descent. Didn't catch him though so either he descended at pace or he stopped for tea at Ladies View. No matter it helped get me home.

Had the opportunity to pass out a car at Galways Bridge so enjoyed that, they'd slowed me through a few corners before I got by them.

Friday Sep 1 #

5 PM

Cycling 1:12:24 [3] 39.93 km (1:49 / km) +236m 1:46 / km
shoes: Spiuk ZS11

At least the nice day translated into a nice evening, warm too. Some wind but didn't bother me too much.

Concentrated at times on the flat parts head out towards Glenflesk and on the way back from Barraduff on keeping the pace high.

That effort is reflected in PB for the loop from Lissyvigeen. So good spin this evening.

Hoping the weather tomorrow is kind and doesn't come in until after I've finished cycling.

Thursday Aug 31 #

5 PM

Cycling 1:01:28 [3] 31.93 km (1:55 / km) +356m 1:49 / km
shoes: Spiuk ZS11

Well rested for this since I've been taking it easy this week. Although I am a bit surprised with Ladies View climb time, fastest of the year. Think i'd a tailwind or close to it so that probably had a bearing on the time, but did keep a high cadence for most of it.

Had a good descent then for around 3/4 of the technical section before I caught up with a couple of cars.

It ended up being bacon & cabbage Thursday this week, and the cabbage + turnip was home grown, definitely not from my home though, and was very tasty.

Weekend starting to take shape too, will cycle tomorrow, and head to Cahersiveen I think on Saturday for the Mike Murphy Memorial Cycle. Then on Sunday morning I've a short course planned on Crohane Lake, so some slow orienteering on the agenda.

Wednesday Aug 30 #

Note
(rest day)

After last week being sore after physio the day after I reckoned i'd do the same this week, and had a good bit of grass to cut too. Muckross avoided the heavy shower of rain that fell around 4.30, so allowed the grass cutting to happen.

Left Achilles a small bit sore after yesterday but calf alright.

Tuesday Aug 29 #

6 PM

Physio 1:00:00 [0]

Back for more fun and games, and boy was it fun!!!
Left calf hurt a lot but when she went at the Achilles things got even worse. Was very happy to have her put an ice pack on the Achilles after around 40 minutes. But then it was back to the calf for more and more hurt from all angles.

At least I've got permission to do some running but short and very easy. All to build up towards back to full on running.

So i'm thinking of some orienteering training on Sunday.

Monday Aug 28 #

8 AM

Note
(rest day)

Hamstrings feel a bit tight this morning but I was very lazy last night and neglected all forms of recovery. Silly.

Monday - Rest
Tuesday - Physio
Wednesday - Cycling
Thursday - ?
Friday - ?
Saturday - Cycling
Sunday- ?

Very loose plan for this week. Physio is a known and rest today can't be avoided as have to go out for dinner at 7 so would be struggling for time. Will see how physio goes regarding later in the week. And with no Dingle to do on Saturday maybe the spin in Cahersiveen could be an option, will see. If legs are good an orienteering training session of some sorts would be sensible on Sunday ahead of next weekend, can't remember last time I did some orienteering.

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