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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Apr 7, 2019:

activity # timemileskm+m
  Orienteering2 1:49:10 9.26(11:47) 14.91(7:19) 46431c
  Cycling1 1:05:32 20.76(3:09) 33.41(1:58) 126
  Trails2 59:24 6.5(9:08) 10.46(5:41) 245
  Turbo Trainer1 54:35
  Trails/Road1 43:32 5.56(7:50) 8.94(4:52) 41
  Total6 5:32:13 42.08 67.72 87531c

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Sunday Apr 7, 2019 #

11 AM

Trails warm up/down 17:21 [2] 2.15 km (8:05 / km) +82m 6:48 / km
ahr:130 max:143 shoes: VJ Falcons ?

Uphill to the start with Ruairi. Then as I was early did a bit more running in the forest, get the legs used to terrain.

Orienteering 1:39:28 [5] **** 13.79 km (7:13 / km) +429m 6:14 / km
ahr:166 max:178 31c shoes: VJ Falcons ?

Leinster Orienteering Champs 2019

Downhill start which was nice but after seeing Boyzone when I was heading to the start I knew there was climb ahead of me. Got 1 and 2 alright. But overshot 3, relocated off boulders beyond the control. Ok for 4 and 5, but wasn't too sure heading towards 5.

Fastest split up the hill, I went around the road early on before climbing but Boyzone took a direct line here, I suspect the road was faster. Caught Neil at 6. I was ok for 7 and 8. To 9 I stayed in the forest, think I made up time on Gus here who went up to the road.

More climb then to 10, stream to follow so easy enough. Surprised to be fastest up the hill. Then made a mistake on 11, was a bit high after contouring, then saw a control up high so went up to it, but not mine, so downhill then to get mine. I was checking my codes. 40 seconds lost to Neil here.

Could have contoured better to 12, drifted high. Stopped for a drink at the drink station, about half a cup, could have done with the drinks being pre-poured. Ended up too low for 14, a minute lost to Boyzone here, and I was hesitant too. Had considered dropping or climbing to paths for 15 but stayed in the forest.

Took a gel leaving 15, then tried to figure out the open, what was the green. Hit the boulder above 16 so had to drop down to it. Short leg to 17. Overshot 18, at least a minute, probably closer to 1.30 lost. 19 was interesting, spotted the tape by the trimmed tree so suspected that the control was nearby, it was, visibility low in the area too.

Another fastest split to 20, down to the road to the bend, crossing the river into the open to take a line for the track junction by the dark green. The open was rough, tussocky. And then the green was gorse, not trees! A bit hesitant after leaving the path before realising I was still above the control. Slightly right on 21.

Next section I was dreading a bit, had seen there was a loop in the green near the finish, suspected it would be tricky, and it didn't disappoint. Got 22 fine and 23 likewise but wasn't entirely sure what I was doing between 22 and 23. A bit more clear on what I was doing going to 24 but should have left the path sooner.

25 didn't turn out as planned, was trying for a more direct line but ended up on the path. Probably around a minute lost here. Next control wasn't good. Actually looking at the GPS I was doing alright direction wise but then stopped short and started looking. Hard to tell which open areas are which when in green. Found control on root stock, thought it was the one east of 25 so then heading into the open before realising it was a different rootstock. 2 minutes slower here than Colm.

27 I was probably slightly hesitant on after 26 and to 28 I went right and then cut back in. Slightly too early and had to cross a few drains before the control. Saw the green on the earthwall so that was a nice steer into 29.

Brain shut down then. Very poor to 30. GPS tells a different story to the reality. Crossed the track and thought I'd run until I hit the drain, became uncertain, and then hit a bit stream. Crossed it thinking it was the one before the control but there was a fence. Knew then where I was, turned to my right and there was the control. Brain tired and knew it was. Didn't stop me losing a minute.

Went along the stream to the last control before cutting out. Cutting out immediately would have been a better idea. Then the run-in.

Body tired afterwards but actually happy with how it performed, probably suited it to have a slower finish rather than something fast. Orienteering mostly ok, lack of concentration at times towards the end, but mostly understood the map. Knew that it was going to be physical and it certainly was. Will see how tired I am tomorrow...

2 PM

Orienteering warm up/down 9:42 [2] 1.11 km (8:42 / km) +34m 7:33 / km
ahr:130 max:151 shoes: VJ Falcons ?

Slow warm down. TIRED.

Saturday Apr 6, 2019 #

7 PM

(rest day)

Pre race rest day but the alarm went off at 6.40. He won't wake most days when my alarm goes off at 6.45 during the week but has no problem waking himself at that time on Saturday and Sunday. A bottle bought us an hour.

Quiet day. Moved the DVD stand from near the tv to the attic, it's liable to fall over, or be pushed over, one of these days!

Friday Apr 5, 2019 #

4 PM

Cycling 1:05:32 [3] 33.41 km (1:58 / km) +126m 1:56 / km
ahr:148 max:168 shoes: Spiuk ZS11

Lovely evening with an easterly wind blowing which was ok I suppose temperature wise but headwind back from Beaufort.

Knee I can feel in the car using the clutch but not too bad pedalling. It gets a rest tomorrow. Will apply heat to both the quad and calves tomorrow night ahead of Sunday. Knee definitely sore afterwards.

Pace affected by the wind although the legs felt tired into the wind. Think tiredness was having an affect.

Got the HR up on the way home dodging cars in traffic!

Thursday Apr 4, 2019 #

5 PM

Trails 42:03 [3] 8.32 km (5:03 / km) +163m 4:36 / km
ahr:150 max:168 shoes: Brooks Ghost 10

Out and back on Old Kenmare Road from Torc

Just ran comfortably. Legs not feeling too bad. Stayed dry but chilly. Wore warmer layers compared to Tuesday.

Was interested to see what burnt. Not as much of Torc burned as I thought there might be. Lower part of the path up to the top looks burned but higher part probably not. Basing where the path was on a red jacket I saw moving higher up.

Summer holiday booked, bonjour. Heading to the Riviera!

Wednesday Apr 3, 2019 #

5 PM

Turbo Trainer 54:35 [3]
ahr:140 max:154

Avg Cadence = 98rpm

Ozark S01E04

Temperature display in the car was saying 6 degrees so thoughts of going outdoors on a bike was easy to change to pedalling indoors. Heavy shower of rain too while I was on the bike so good decision.

Both Cadence and HR senses dropped out after around 35 minutes and again near the end. Stopped the watch the first time to see if I could it going again.

Left knee I could feel but not so much to consider stopping. Been a while since I did some Turbo, sadly not by choice.

Tuesday Apr 2, 2019 #

5 PM

Trails/Road 43:32 [3] 8.94 km (4:52 / km) +41m 4:46 / km
ahr:149 max:163 shoes: Brooks Ghost 10

Delayed start which didn’t help motivation since it was cold with some hailstone showers going. But did get out. Actual wasn’t a bad run, legs feeling alright, but feeling a small bit tired.

Got hit by 1 shower and not in an exposed location so that was something.

Monday Apr 1, 2019 #

11 PM

(rest day)

Had a planned rest day with some strength work, i.e. mowing the lawn, but literally as I was getting the lawnmower out of the shed it started to rain :-) Not feeling too bad after the weekend, legs not that tired. No harm resting though as sleep has been interrupted last few days. Will see how LOC goes on Sunday and make a decision on what IOC races to race afterwards.

Monday - Rest
Tuesday - Run (hopefully)
Wednesday - Bike
Thursday - Run
Friday - Bike
Saturday - Rest
Sunday - Orienteering (LOC)

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