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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering2 3:33:31 12.03(17:45) 19.36(11:02) 37277c
  Turbo Trainer2 1:47:10
  Road2 1:34:33 11.82(8:00) 19.03(4:58) 148
  Trails1 6:49 0.58(11:51) 0.93(7:22)
  Trails/Road1 5:35 0.53(10:37) 0.85(6:36)
  Total8 7:07:38 24.95 40.16 52077c

» now

Sunday Feb 18 #

11 AM

Trails/Road warm up/down 5:35 [2] 0.85 km (6:36 / km)
ahr:128 max:138 shoes: Brooks Ghost 9

12 PM

Orienteering race 53:31 [5] **** 7.96 km (6:43 / km) +234m 5:52 / km
ahr:171 max:183 17c shoes: VJ Falcons 2014

Munster League

Definitely practice for next weekend but pressure to race increased with a few raiders down from Leinster.

Started ok, 2 was a bit messy, but not much time lost. 3 was then a long slog uphill on the road, and then I wasn't that smart in the circle.

Downhill on the track by the open was interesting as there were 2 single wire fences running across the track. I saw them but it's possible Killian may not have seen one so that one was a bit lower when I crossed it!

Caught Conall at 4. So from then on it became easier in one sense but also more pressure physically. Having another body definitely helped with some controls as they were hidden by the rhododendron. Both overshot 5 down the hill, I did see the knoll to my left but didn't see the control. Found it climbing back up the hill.

10 was tough to get at. And then I missed 11 so had to chase down the hill but Conall missed the bridge over the river so I saw him below me as I ran across. But then he got to 12 ahead of me, I was a bit to the left.

Chasing him again up the hill to 14. Didn't see him cut in. Think I was lucky here, thought I was too high, cut in and met the 2nd gully, and control was then only slightly lower than I was. Though Conall was ahead so pushed it down the hill and along the road. Somehow direction wasn't good for 17 either at the end.

A few hard/lucky falls in the rhododendron. Took a few bruises home with me. Right calf wasn't feeling great in the car driving home. Iced it and stretched it. Feeling better before bed. Need to watch it.

1 PM

Trails warm up/down 6:49 [2] 0.93 km (7:22 / km)
ahr:133 max:143 shoes: VJ Falcons 2014

Saturday Feb 17 #

9 AM

Orienteering 2:40:00 [2] *** 11.4 km (14:02 / km) +138m 13:14 / km
ahr:128 max:165 60c shoes: Icebug Sisu olx

Tír na Spideoige

Distance and time have been altered to include what happened after the batter in my watch ran out. Time is moving time, an estimate. Plenty of stopping to check control site, if I was in the right place, and make a few map changes.

Colder than Kerry, so was a chilly start. Marshes were definitely cold. But didn't get cold. Did start to drizzle a bit towards the end, thought it was going to last but it didn't.

Definitely tired by the end.

Intrigued by what I saw where I parked my car. A pile of about 20 used tea bags.

Friday Feb 16 #

1 PM

Road 46:32 [3] 9.46 km (4:55 / km) +85m 4:43 / km
ahr:149 max:163 shoes: Brooks Ghost 9

Castleross & Knockreer

Another lunch time run, that’s 2 this week, and 2 half days this week. Hadn’t planned on a half day today but realised that had too much flexi so needed to get rid of some.

Bit faster run today but legs felt better than Wednesday. Runs have been getting faster pace wise. That sounds like a good thing but probably need to be careful.

Bit of a cold shower in the middle of the run.

More or less a flat run but made sure to keep the pace up on the hill.

Thursday Feb 15 #

5 PM

Turbo Trainer 55:10 [3]
ahr:151 max:162

Avg Cadence = 87rpm

Narcos S02 E09

Right glute felt a bit weird after running yesterday so was wondering how the change to the bike would go, but it behaved itself.

Happy enough with the spin, keeping the body ticking over.

Wednesday Feb 14 #

1 PM

Road 48:01 [3] 9.57 km (5:01 / km) +63m 4:51 / km
ahr:149 max:164 shoes: Brooks Ghost 9

Knockreer and Ross Castle

Cheeky little nod to the day that’s in it to start off the run ❤️ Zoom in on the GPS!

After that I headed for Ross castle and did a loop down there, some on trails. Before coming back.

Legs were sort of ok. Arches are still sore after the spikes on Sunday, calves were fine, but upper leg, maybe groins felt a bit tight. Need a bit of stretching. Have been lazy on that activity over the last few days.

Half day and it was a nice afternoon.

Tuesday Feb 13 #

(rest day)

Added a rest day into the mix. Legs tired. Also had dentist after work so that was going to affect the evening. Just a check up of the recent work, all healed, so good result.

Monday Feb 12 #

10 AM


Monday - Turbo
Tuesday - Running
Wednesday - Turbo
Thursday - Running
Friday - Turbo
Saturday - Cycling/Orienteering
Sunday - Orienteering

Maybe I'll get to Tír na Spideoige this week! Must also take at least a half day this week so that could have a bearing on training plans too.
5 PM

Turbo Trainer 52:00 [3]
ahr:135 max:146

Avg Cadence = 86rpm

Narcos S02 E08

Added some time to watch, didn’t start watch at the start.

Decided to put some effort into this rather than be recovery, then take a rest day tomorrow. Happy enough with how the legs were feeling.

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