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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Cycling1 2:49:39 49.75(3:25) 80.06(2:07) 392
  Turbo Trainer2 1:47:40
  Orienteering1 1:22:06 9.54(8:36) 15.36(5:21) 26833c
  Road2 54:17 5.84(9:18) 9.4(5:47) 141
  Trails/Road1 48:00 5.62(8:32) 9.05(5:18) 79
  Total6 7:41:42 70.76 113.87 87833c
averages - weight:72kg

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Sunday Dec 10, 2017 #

11 AM

Road warm up/down 9:05 [2] 1.18 km (7:42 / km) +27m 6:55 / km
shoes: VJ Falcons 2014

Orienteering race 1:22:06 [5] **** 15.36 km (5:21 / km) +268m 4:55 / km
33c shoes: VJ Falcons 2014

Munster League - Kilworth

There were a few starters for the mass start Brown. Had a couple of layers on and a jacket, not to mention a hat, which all turned out to be invaluable come the end. A bit of rain when warming up but think it was dry for the first half of the course, then it kind of snowed/hailed.

Bad start, went to wrong control, suppose it could have been worse and I was the planner that was running and also went to the wrong control.

2 was fine and then a long leg to 3. After the first part of this long leg it was just myself and Josh. I got across the roads/fences near the control better so was just ahead at the butterfly where we had the opposite direction.

To 4 I didn't go the right direction to start off so lost some time, ok to 5 and 6 but found the going tough. Did better in the other half of the butterfly but think I saw Josh ahead towards 12.

To 13 which was a very long leg, I just ran the road but didn't like it in orienteering shoes. Was also extremely unpleasant due to a bitter headwind all the way. Reckon I ran about 3.5km between 12 and 13! A bit vague in the circle but spotted it. Also noted a nearby bush for an attackpoint as we'd to visit this control again. Saw Josh leaving the control so think i'd gained some time back on him.

Ran these loops ok and think i'd gained some more time back on Josh but at 17 I went over on my left ankle, again, so that took some speed off for the next control and down the stony part of the track to 19. Didn't see Josh again.

Next few controls were fine but at 23 I had no idea what number control I was at or where I was on the map leaving it, think the cold was starting to hit. The run towards 24 was actually hard as it was back into the wind/hail/snow.

To 26 I just didn't feel confident and was starting to struggle with the map and where I was. Didn't think it at the time but maybe the cold was having an affect.

No big issues with the last few. But for the last control we were instructed to use the marked crossing point. I saw a number of people choose not to use it!

Good course and the mass start made it interesting.

Did take a while for the body to warm up afterwards, serious shivering. And feet took at least an hour to get feeling back in the car on the way home. At least the snow was only in Kilworth, so drive home was grand.


Saturday Dec 9, 2017 #

9 AM

Cycling 2:49:39 [3] 80.06 km (2:07 / km) +392m 2:04 / km
shoes: Spiuk ZS11


Group of 6 out on what was definitely a cool morning. Temperatures at around the 3.5-5 degrees, but dry and no real wind, so not too bad for a spin.

Didn't feel great cycling in, but once out on the spin I definitely felt a lot more comfortable.

Pace easy enough for the ride, and some under pressure on the way back. I was grand though, although the last hill up home was not easy.

Didn't think it'd be 80km on the bike today but no harm in it.

Friday Dec 8, 2017 #

5 PM

Trails/Road 48:00 [2] 9.05 km (5:18 / km) +79m 5:05 / km
shoes: Brooks Ghost 9

Chilly evening but not too bad running apart from the few minutes when it rained, was even chillier then.

Quiet enough around the majority of the run apart from around the Schoolhouse, Santa in residence so people going there and plenty of lights.

Achilles not feeling fantastic but got through the run without much trouble.

Thursday Dec 7, 2017 #

4 PM

Turbo Trainer 49:11 [3]

Avg Cadence = 83rpm

Narcos S01 E07

Got on the bike when we got back from Cork to get something done. Think there was some tiredness in the legs after Cork, walking around a few shops isn't easy! Definitely felt like a struggle for the second half of the session.

Wednesday Dec 6, 2017 #

(rest day)

In Cork for the day.

Weren't too long in CUMH today, and headed to Mahon Point afterwards.

Tuesday Dec 5, 2017 #

5 PM

Road 45:12 [2] 8.22 km (5:30 / km) +114m 5:09 / km
shoes: Brooks Ghost 9


Random enough run around the Demesne. Legs a bit on the funny side this evening, calves/Achilles ok once warmed up but then left hamstring felt tight during and after. No idea where that's come from, not like it was a fast run!

Forgot a jacket but luckily the drizzle on the way back from Tralee didn't materialise. 2nd wardrobe issue was no spare pair of socks, so was a bit like a sockless hipster on my way home.

Some rest now to look forward to, although being at work might be easier than the next couple of days.

I'm wondering how to raise the subject of a sprint race in Berlin on Saturday week, we are there for a few days. It's not that far by train...

Monday Dec 4, 2017 #

9 AM


Easier week probably as in Cork Wednesday/Thursday. Definitely nothing will be done on Wednesday but it's a possibility for Thursday. Should get plenty of walking around I suspect done.

Legs tired this morning which isn't a bad thing. Sleep I need more of at the moment.

Monday - Turbo
Tuesday - Running
Wednesday - Rest
Thursday - Rest or turbo, depends on when we get back from Cork
Friday - Running
Saturday - Bike (possibly outside but could well be cold)
Sunday - Orienteering (some snow possibly on the way Saturday night and sleet showers for Sunday, typical of Kilworth)
6 PM

Turbo Trainer 58:29 [3]

Avg Cadence = 83rpm


Some tough times towards the end. Needed a bit of concentration and talking to myself to see it through. Was definitely feeling the effort when I stopped the credits started rolling.

Sore glutes afterwards. That’s a new one.

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