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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Sep 20:

activity # timemileskm+m
  Cycling4 5:45:00 112.08(3:05) 180.37(1:55) 1296
  Trails2 1:35:47 10.07(9:31) 16.21(5:55) 539
  Total6 7:20:47 122.15(3:37) 196.57(2:15) 1834

» now

Sunday Sep 20 #

10 AM

Cycling long 2:35:39 [3] 82.22 km (1:54 / km) +596m 1:50 / km
ahr:145 max:175 shoes: Spiuk ZS11

Overcast/cool start to the day but took off the arm warmers after a pit stop an hour in. Was nice in the sun but a couple of spots on the way down from Molls Gap in the shade were cool. With the sun out for most of it and favourable wind conditions it made for a nice spin.

Legs felt tired early on but didn’t feel as tired later in the spin. Well they were tired but not more than they were earlier. The climb/descent yesterday probably had an affect. Almost had a right hamstring cramp undressing for the shower but avoided it.

Bit of traffic around but not too bad. Stop/start through Killarney but after that it was a clear run until Kenmare.

No cones on the molls gap road now but roadworks not finished, surface is better though for the lower part. So that helps get you started on the climb. Can concentrate on pedalling as opposed to being annoyed by rough roads.

I did notice later in the spin that the HR wouldn’t go about the low 160s when having to put some effort in.

A few bikes out and about, but only passed out 1 at Lissyviggeen, the rest coming against me.

Saturday Sep 19 #

1 PM

Trails 54:21 [3] 9.04 km (6:01 / km) +315m 5:07 / km
ahr:151 max:174 shoes: Salomon Speedcross 4

Glanageenty, Bernard Brothers Loop from the car park

Lovely day for a run and decided to run here since I was at something in Ballyseedy this morning, too small there for a run so chose this option instead.

Legs survived the climb. Didn’t kill myself on the climbs, wanted to mind the calves. Downhills were at normal pace, not fast. Enjoyable run.

KerryO & me are getting involved with the Kingdom Wheelblasters in conjunction with the sports partnership and Cappanalea. So a bit of a workshop/training in what needs to be considered etc. 2 events on the cards for them, I’ll be involved in the Tralee event.

Friday Sep 18 #

11 AM

Cycling 1:03:35 [3] 32.87 km (1:56 / km) +259m 1:52 / km
ahr:153 max:179 shoes: Spiuk ZS11


Bit of a random spin but had it measured out beforehand so had planned the route. Around the hour so as planned.

Lumpy for a lot of it.

Blue skies which was nice with temperatures increasing during the spin. There was wind and it felt like there was a headwind when cycling in a few directions. Officially wind was supposed to be from the E/NE.

I did put in some effort, 2nd fastest time on Crosstown, but 15 seconds off my best. Got a 7th overall on the Headford road, not done that before, so might try and improve it, 30 seconds to find. Probably could increase pace on the flat. Downhill finish is tricky with the N22 being the stop. Got caught a bit with that.

The tailwind back to town was nice.

A bike came up behind me at the Woodlawn junction as I was slowed by traffic. Didn't pass me and helped me put some effort in from here to the turn home.

Thursday Sep 17 #

1 PM

Cycling 1:02:40 [3] 33.35 km (1:53 / km) +139m 1:50 / km
ahr:153 max:175 shoes: Spiuk ZS11

Out a bit later as had a work thing this morning. Humid and there was definitely wind, to my back out to Fossa and then into my face on the way home. Worst bits were Fossa and the Gleneagle. Had some shelter in between.

Did see a bike in front of me before I turned left after Fossa. That almost tempted me to do the loop in reverse for a change, but decided that changing the plan to chase somebody wasn't worth it.

Left knee felt strange through town, but the feeling passed. No lingering pain. Calves ok too after running yesterday.

Wednesday Sep 16 #

10 AM

Trails 41:26 [2] 7.16 km (5:47 / km) +223m 5:00 / km
ahr:140 max:167 shoes: Salomon Speedcross 4

Humid again today. Nice morning for a run though.

Legs felt ok but pace was very much on the slow side. At least nothing hurt, so i'll take slow over pain any day.

A few big trails plus a few small ones, but had an idea of what I wanted to do. Did alter it slightly around the Upper Torc car park, saved a small bit of descent and uphill. Think what I did was enough.

Met a couple of people out walking.

Tuesday Sep 15 #

3 PM

Cycling 1:03:06 [3] 31.93 km (1:59 / km) +303m 1:53 / km
ahr:156 max:180 shoes: Salomon Speedcross 4

In the office this morning so got home after lunch, so affected training and no Tour watching either, back to the highlights later!

Some drizzle when I started, but was optimistic that it would dry up, it did, but got wet near the top of the climb, dried a bit on the way back down, but some more drizzle nearing home. Had a jacket but didn't put it on.

Saw a couple of buses coming down, so must be tourists, a limited number around. That limited number is confirmed by the shop/café being closed today.

HR high on the climb, but below 11 minutes, so a bit better.

The damp roads on the descent I felt a bit uncomfortable with.

Monday Sep 14 #

8 AM

(rest day)

Body know's it was orienteering yesterday, a few aches this morning, but nothing major or focused. So that's alright. I got more or less what I wanted to do last week done, so happy with that.

Monday - Rest
Tuesday - Cycling
Wednesday - Run
Thursday - Cycling
Friday - Cycling
Saturday - Run (maybe, volunteered for something in the morning so will see)
Sunday - Run/Cycling

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