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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Mar 31:

activity # timemileskm+m
  Cycling2 2:07:21 40.26(3:10) 64.8(1:58) 352
  Orienteering2 1:55:02 10.23(11:15) 16.46(6:59) 50139c
  Trails/Road4 1:31:01 10.38(8:46) 16.71(5:27) 340
  Total7 5:33:24 60.87(5:29) 97.96(3:24) 119339c
averages - weight:72kg

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Sunday Mar 31 #

11 AM

Trails/Road warm up/down 4:19 [2] 0.52 km (8:16 / km) +11m 7:29 / km
ahr:127 max:152 shoes: VJ Falcons ?

Orienteering race 1:04:30 [4] *** 8.77 km (7:21 / km) +388m 6:01 / km
ahr:167 max:178 28c shoes: VJ Falcons ?

Cappanalea

Easy start for the first 2, just running. Uphill then to 3 where I checked with my dad to make sure he wasn't after missing the control before. Was a small bit hesitant to 4, just trying to understand the map, and control was fine. Stayed above the crags to 5 before dropping down. Ended up slightly right of 6 but not by much.

7 either the map or the control were wrong. Saw John Riordan and he said the control was down by him. More crags on the ground than on the map but looking at the GPS it probably was a good bit lower than where the feature is shown on the map.

More of a climb then to 8, could see the control from a good bit away. Stayed high to 9 for some cleaner running, the slope looked heathery.

10 & 11 were just running. Overshot 12 slightly. 13 - 16 were uphill and got them fine. 17 was fine too, just followed the re-entrant. Made a mess of the next 3 controls to different degrees. 18 being the worst, contoured leaving 17 rather than climbing so went below the 1st re-entrant and when I hit the next one I thought I was at the one I didn't see. So crossed it. Didn't feel right and saw the control across on the other hill.

Around the hills to 19, the light green isn't really light green. Came in too low, so had to climb back up. And then the downhill leg to 20 my line wasn't great.

21 was fine and then the running got rougher to 22 an 23. Was careful climbing to 23, could have been more direct but went right to the right to pick up a couple of features. 24 was more climb. After that it was downhill to the finish. Had seen 26 leaving 7.

Some time lost today, 3 controls in a row, maybe was tired after climbing for the previous few controls. Didn't feel too strong on the hills either.

Lovely day for a run though.
1 PM

Trails/Road 5:19 [2] 0.48 km (11:05 / km) +11m 9:57 / km
ahr:126 max:152 shoes: VJ Falcons ?

Saturday Mar 30 #

10 AM

Orienteering 50:32 [4] **** 7.68 km (6:35 / km) +113m 6:08 / km
ahr:157 max:180 11c shoes: VJ Falcons ?

Tir na Spideoige
CorkO training planned by Brian Corbett

Line to start. Straightforward enough but nice way to get into the map.

Then a short 4 control course with the crags taken off. No controls for this section. Not an issue apart from on the last control where some uncertainty over what the knoll was. Think it was a small bit higher than where I initially stopped. It was also the end of this section.

Next was 2 control route choice. For the 1st control there were 4 options on the map, so 4 started together. Rob chose A so at the other end of the line I got D. My route was probably closest to optimal route. Jens got the low route, tougher. Then we had free reign for the 2nd control. I didn’t pay too much attention to where I was during the leg as my Attackpoint was the big hill beyond the control so used it and then turned right into the control. Then we jogged uphill to the finish. Then watched the next group of 4 head for us up on the hill rather than the control.

Final part of the training was a head-to-head course, clockwise/anti-clockwise. My opposition was Josh. He chose 1 first and I went the opposite way. I definitely had the advantage as could see my control feature from the start. Long leg next downhill and across a clear marsh so started concentrating after the marsh. Only realised in the circle there was a small lake just beyond the control which I didn’t see and it would have made the control easy. Next was grand, saw the marsh/pond beyond the control and worked back from there. Crossing the marsh to the next control I saw Josh on the left hand side of it so reckoned I’d a lead over him. Got the control fine and was happy with the first half of the leg to the last control. Knew where I was crossing the linear marsh but climbing from here I drifted a bit left in the vaguess. Maybe a few seconds lost through hesitation. Tough climb to the top of the hill then to finish.

Lads chose heading for the track to get back to the cars, I went more direct in the terrain. My route ended up faster. I wanted more terrain running rather than a km back on the road in dobb spikes.

Good day out and weather was lovely for running.

Friday Mar 29 #

4 PM

Note
(rest day)

Easy day today minding Erik. Took him to Kenmare to see his mother at lunch time and after that we went to the playground. Lovely day.

Thursday Mar 28 #

5 PM

Cycling 1:01:39 [3] 31.42 km (1:58 / km) +231m 1:54 / km
ahr:145 max:165 weight:72kg shoes: Spiuk ZS11

Lough Guitane-Glenflesk-Barraduff-Killarney

Making use of the fine weather to get out. Bit of wind it felt but didn't bother me too much, felt like I was moving alright. Knee probably a small bit better this evening, probably could feel it more later in the spin. Still a lot of work to do on it.

Moving a tiny bit faster this evening than on Tuesday, not sure why, probably a hillier cycle, although I did concentrate my effort on the pull out of Barraduff, so more effort therefore this evening.

Rest day tomorrow, and looks like i'll be at home, Erik under the weather. Dinner out to look forward to too.

Wednesday Mar 27 #

12 PM

Trails/Road 48:43 [3] 8.93 km (5:27 / km) +265m 4:45 / km
ahr:155 max:177 shoes: Inov8 X-Talon (Yellow)

Derrycunnihy-Windy Gap + some forest :-)

Was working in Kenmare this morning so decided to get my training done on the way back to the office, take my 'lunch hour' outside.

Headed uphill towards the Windy Gap. Moving along fine and the steeper parts weren't too troubling. Absolutely glorious day for running.

Then back the way I came, mostly downhill, so min/km increased. Knee not feeling too bad.

Had an extra loop in my mind for the end depending on time and since i'd around 40 minutes done at the junction with the Kerry Way, that left some time for the extras. So climbed up the Kerry Way towards Torc as far as the bridge over Galway's River, with the plan then to run parallel to the river downhill to the main road. Found the remnants of a track, can be seen on the old map. So followed that until it disappeared and then went cross country. Had to get across two deer fences but there were trees down in handy locations that had flattened the fence. Came out exactly where I wanted to. Lovely bit of forest to explore.

Tuesday Mar 26 #

4 PM

Cycling 1:05:42 [3] 33.38 km (1:58 / km) +121m 1:56 / km
ahr:144 max:162 shoes: Spiuk ZS11

Knee managed but not sure that's enough. Could feel it and that's something I could do without. Working on the quad last night I could definitely feel it hurt more on the outside compared to the right, so my stretching/rolling efforts have got a target.

Out of the office today so got out on the road early. Lovey evening for cycling. Sun shining. Still a bit cool though. Headwind out to Fossa too which made for an easier spin home. Did suffer a bit on the last ramp up home. At least the average is over 30kph with average HR being 144bpm. Acceptable.

Did have a quick stop by the playground, had been prepared for a stop here if Erik was there but had a text to let me know that he fell asleep just as they arrived!

Monday Mar 25 #

9 AM

Note

With a nice sunny Monday morning it's a good start to a week.

Monday - Run (no funny stuff this evening)
Tuesday - Bike
Wednesday - Run
Thursday - Bike
Friday - Rest
Saturday - Orienteering
Sunday - Orienteering
5 PM

Trails/Road 32:40 [3] 6.78 km (4:49 / km) +53m 4:38 / km
ahr:148 max:165 shoes: Brooks Ghost 10

Knockreer

Ran around the field where my calf spasmed a month or so ago. No such troubles this time. At least 100 deer in a herd at the top of the hill in the field.

Run time as planned but probably pace was quicker. 2nd kilometre definitely faster than planned as there was a runner behind me. So that spurred me on!

Legs ok for the run but will keep on top of the quads. Will see how the week goes.

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