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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Turbo Trainer2 1:29:16
  Orienteering1 1:13:17 4.8(15:17) 7.72(9:30) 29222c
  Physio1 1:00:00
  Cycling1 51:37 16.18(3:11) 26.05(1:59) 216
  Trails/Road1 45:43 5.03(9:06) 8.09(5:39) 70
  Walking1 19:57 0.64(31:10) 1.03(19:22) 16
  Trails1 8:42 0.51(17:07) 0.82(10:38) 13
  Total7 5:48:32 27.16 43.7 60822c
  [1-5]6 4:48:32

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Sunday Nov 19, 2017 #

11 AM

Trails warm up/down 8:42 [2] 0.82 km (10:38 / km) +13m 9:50 / km
shoes: VJ Falcons 2014

Orienteering race 1:13:17 [5] **** 7.72 km (9:30 / km) +292m 7:59 / km
22c shoes: VJ Falcons 2014

MOC 2017

Didn't go to plan! But there are certainly positives that I wasn't expecting based on recent form, I was doing alright after 70 minutes of racing.

Was a bit slow getting to the 1st control, mainly just getting my head into the map, no issue with the control once I left the start triangle, just working out where I was.

Dropped to 2 before climbing up then took a straightish line to 3. Next few controls were a bit rough, but that was the theme of the area.

Went right to 8, mainly clean in my route, but it was tough. Didn't get through the felled area as cleanly as i'd have liked, lost some seconds getting onto the ridge closest to the river fighting through crap. It was then a tough climb from the road up through the green.

Next set of controls were fine but think I could have got 14 better, climbed into it but hadn't read my control descriptions properly, thought the control was in the stream but if i'd checked earlier and known it was wall end that would have saved time.

Kev showed up as I left 15, took a gel too on the way to this control. Was wondering if he had started after or before me. I reckoned after me for some reason, but I hadn't really studied the start list too carefully as there were large enough gaps between starters. His appearance did help motivate me though as reckoned even if he'd caught me he wasn't a local.

I left the track too early to 16, and ended up crossing a gully which was definitely steeper than what the map might suggest. Forest was less clean around here. More stuff on the ground as opposed to trees planted close together.

Advised Kev that the control before 18 wasn't his after he punched it.

Then got ahead of him to 19 and 20. Made a mess of 21 then, think I just missed to the left and then had issues relocating, kind of went left, then right, before finding it.

After this my race ended. Smashed my lower left quad off a tree stump hidden in the grass between 21 and the road. Did my best to run the first part of the next leg on the road then before cutting into 22 but at a much reduced pace. Leaving the road to get 22 the pain got worse as the terrain got rougher.

Dropped to the track then from 22 and had a choice, go for 23 or go for home. I chose home :-(

Wasn't really a choice as finishing even if I achieved it would have taken ages and would not have been enjoyable. Before the bang I had been enjoying the course and the area.
1 PM

Walking 19:57 [1] * 1.03 km (19:22 / km) +16m 17:58 / km
shoes: VJ Falcons 2014

The walk back from the forest to the finish. Felt like it went on forever, but I suppose 20 minutes to cover 1 km on a path is a long time.

Got cold doing it too to make things even worse.
2 PM


Looking forward to some painkillers. Leg hurting a lot. Definitely swollen and bruised where it made contact with the tree stump. Awkward type of injury. Dr robrunner said it’s probably not broken, CorkO first aid is top class, they even provide a chair to sit on.

Saturday Nov 18, 2017 #

10 AM

Cycling 51:37 [3] 26.05 km (1:59 / km) +216m 1:54 / km
shoes: Spiuk ZS11


Mild day so that was nice. Hit the road when I got back from parkrun timekeeping, no issues today.

Body feeling fine ahead of tomorrow. Main issue I feel will be fitness as opposed to the calf/Achilles but we’ll see. Where there’s a will there’s a way.

Can’t say I was overly impressed by the overnight oats this morning, edible but not something I’ll be trying again anytime soon. Proper porridge is the way to go.

Friday Nov 17, 2017 #

5 PM

Turbo Trainer 44:50 [3]

Avg Cadence = 81rpm

Narcos S01 E03

Went for the slightly shorter programme, suppose 10 minutes in the difference. Probably found it a bit easier than Wednesday so that’s something.
11 PM


Trying something new (old) for breakfast in the morning, Overnight Oats. No rush in the morning anyways but will see what the taste is like compared to porridge & Nutella. Not using Nutella though, homemade jam instead.

Thursday Nov 16, 2017 #

(rest day)

Day's plan changed, still went to Cork for my conferring but night away cancelled as Mary was sick. Probably means I'll definitely be training tomorrow now.

Wednesday Nov 15, 2017 #

6 PM

Turbo Trainer 44:26 [3]

Avg Cadence = 83rpm

Narcos S01 E02

Tough pedalling again but got there. Programme not as long as GOT so that was in my favour! Need to power on and get used to the resistance, don’t want to lower it.

Tuesday Nov 14, 2017 #

5 PM

Physio 1:00:00 [0]

Not a pleasant hour, it never is.

No dry needling this week due to this weekend's plan.

Calf still not right but next physio session is up to me, unlikely to be next week.

Monday Nov 13, 2017 #

8 AM


Race week!
Legs feeling ok this morning, but we'll see how a slow run goes this evening. Got more physio again this week, hoping this is getting near the end of it.

Monday - Run
Tuesday - Physio
Wednesday - Turbo Trainer
Thursday - Rest (conferring in UCC)
Friday - Rest (probable as staying in Cork Thursday night, depends when I get home)
Saturday - Cycling (1 hour)
Sunday - Orienteering (Munster Champs)
5 PM

Trails/Road 45:43 [2] 8.09 km (5:39 / km) +70m 5:25 / km
shoes: Brooks Ghost 9


Time and distance have been amended due to battery giving up on the watch.

1st run of the season with a head torch! But explainable due to a lack of running recently.

Legs alright I suppose, didn't feel too bad. Put some tape on left ankle before starting. Calf does feel sore when stretching . Nice evening for a run. Think my 1st km was a small bit too fast but slowed down after that. Got distracted by other people running so that probably impacted on my pace!

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