Training Log Archive: DoobyIn the 7 days ending Mar 23, 2014:
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Sunday Mar 23, 2014 #
12 PM
Trails warm up/down 4:12 [2] 0.67 km (6:16 / km)
ahr:137 max:158 slept:8.0 shoes: Inov X-Talon (Blue)
Short warm-up around the car park and over to the toilets. Knees feeling a small bit sore, not too bad, and felt like they'd some energy.
Orienteering race 45:31 [4] **** 8.7 km (5:14 / km) +42m 5:07 / km
ahr:169 max:177 19c shoes: Inov X-Talon (Blue)
Banna
Kingdom League
Strange feeling in my left hamstring going to the 1st control, a bit tight maybe, not something i've felt recently. Went away after 1 I think as didn't notice it later.
Great day for some orienteering at the beach.
1. (2:05, -2:08) (2:05, -2:08) Safe start.
2. (1:10, -1:17) (3:15, -3:25) Nice big flat area before it.
3. (2:01, -2:02) (5:16, -5:27) Got this alright, didn't want to miss it.
4. (3:39, +0:39) (8:55, -4:48) Dead cow to my left before the car park. Hit the car park and went more straight than right, found a control, not 4, it was 16 so relocated from there and no trouble from then.
5. (2:38, -0:07) (11:33, -4:55) Missed this one too, was just to the left and then turned left so had to come back to it. Took some time to get it right, was using the building to the east.
6. (1:43, -1:03) (13:16, -5:58) Fast running.
7. (2:26, -2:39) (15:42, -8:37) More running. Think map here isn't 100%, less dunes between the main beach and the ridge on the map.
8. (2:17, -0:53) (17:59, -9:30) More fast running through a herd of cows.
9. (2:04, -1:19) (20:03, -10:49) Out onto the beach and cut in after hill.
10. (3:41, -4:45) (23:44, -15:34) Followed a small path on the dunes rather than dropping down. Control 11 was my attackpoint. Just stopped short of the control.
11. (1:28, -1:11) (25:12, -16:45) Knew where this was since I passed it going to 10.
12. (4:20, -1:19) (29:32, -18:04) Out onto the beach. Sand was a bit soft. Cut in too early but realised it straight away.
13. (2:14, -1:29) (31:46, -19:33) Used the hills to the west of 8 as an AP.
14. (1:23, -0:23) (33:09, -19:56) Put the head down and run.
15. (2:17, -1:18) (35:26, -21:14) Big hill to aim for but some drains and water to avoid before the fences by the road.
16. (2:07, -1:26) (37:33, -22:40) Just used the building as an AP, had to avoid some cows, and being here earlier didn't help too much as it was from the opposite direction.
17. (3:22, -1:09) (40:55, -23:49) Out onto the road and then back in by the track junction.
18. (1:12, -0:33) (42:07, -24:22) Followed the depression around.
19. (2:06, -2:05) (44:13, -26:27) Crossed the path, climbed and then into the control.
20. (1:18, +0:26) (45:31, -26:53) Roughest part of the course I think, same as to 1.
Better run than last time here, not as much time lost. 4 and 5 being the main misses, should have done better with them.
Results
SplitsBrowser
Kingdom League
Strange feeling in my left hamstring going to the 1st control, a bit tight maybe, not something i've felt recently. Went away after 1 I think as didn't notice it later.
Great day for some orienteering at the beach.
1. (2:05, -2:08) (2:05, -2:08) Safe start.
2. (1:10, -1:17) (3:15, -3:25) Nice big flat area before it.
3. (2:01, -2:02) (5:16, -5:27) Got this alright, didn't want to miss it.
4. (3:39, +0:39) (8:55, -4:48) Dead cow to my left before the car park. Hit the car park and went more straight than right, found a control, not 4, it was 16 so relocated from there and no trouble from then.
5. (2:38, -0:07) (11:33, -4:55) Missed this one too, was just to the left and then turned left so had to come back to it. Took some time to get it right, was using the building to the east.
6. (1:43, -1:03) (13:16, -5:58) Fast running.
7. (2:26, -2:39) (15:42, -8:37) More running. Think map here isn't 100%, less dunes between the main beach and the ridge on the map.
8. (2:17, -0:53) (17:59, -9:30) More fast running through a herd of cows.
9. (2:04, -1:19) (20:03, -10:49) Out onto the beach and cut in after hill.
10. (3:41, -4:45) (23:44, -15:34) Followed a small path on the dunes rather than dropping down. Control 11 was my attackpoint. Just stopped short of the control.
11. (1:28, -1:11) (25:12, -16:45) Knew where this was since I passed it going to 10.
12. (4:20, -1:19) (29:32, -18:04) Out onto the beach. Sand was a bit soft. Cut in too early but realised it straight away.
13. (2:14, -1:29) (31:46, -19:33) Used the hills to the west of 8 as an AP.
14. (1:23, -0:23) (33:09, -19:56) Put the head down and run.
15. (2:17, -1:18) (35:26, -21:14) Big hill to aim for but some drains and water to avoid before the fences by the road.
16. (2:07, -1:26) (37:33, -22:40) Just used the building as an AP, had to avoid some cows, and being here earlier didn't help too much as it was from the opposite direction.
17. (3:22, -1:09) (40:55, -23:49) Out onto the road and then back in by the track junction.
18. (1:12, -0:33) (42:07, -24:22) Followed the depression around.
19. (2:06, -2:05) (44:13, -26:27) Crossed the path, climbed and then into the control.
20. (1:18, +0:26) (45:31, -26:53) Roughest part of the course I think, same as to 1.
Better run than last time here, not as much time lost. 4 and 5 being the main misses, should have done better with them.
Results
SplitsBrowser
1 PM
Trails warm up/down 2:15 [2] 0.27 km (8:20 / km)
ahr:130 max:134 shoes: Inov X-Talon (Blue)
Piss poor effort at warming down. Legs were both sore and a bit tired after the orienteering. Couldn't have been arsed doing more. Had to get back to killarney for lunch so stomach won out.
Saturday Mar 22, 2014 #
9 AM
Orienteering 1:22:33 [2] **** 8.17 km (10:06 / km) +255m 8:44 / km
ahr:131 max:163 28c slept:8.5 shoes: Icebug Sisu olx
Crohane Lake
Since I wasn't able to plan this event I offered to control. So checked the sites this morning for the planner. Cold out there, and feet froze quite badly. Long shower of hail in the middle of the outing too, nasty, only positive was that I was moving south and the hail was at my back.
Some soreness in my knees after a while but not starting out. Legs didn't feel like moving fast today anyway, slow, but what I was doing didn't suit a fast pace. Sites weren't tagged, i did that, well most of them! So that took extra time.
Quite wet underfoot so could do with some drying out before the event.
Lovely area and should be a good event.
Since I wasn't able to plan this event I offered to control. So checked the sites this morning for the planner. Cold out there, and feet froze quite badly. Long shower of hail in the middle of the outing too, nasty, only positive was that I was moving south and the hail was at my back.
Some soreness in my knees after a while but not starting out. Legs didn't feel like moving fast today anyway, slow, but what I was doing didn't suit a fast pace. Sites weren't tagged, i did that, well most of them! So that took extra time.
Quite wet underfoot so could do with some drying out before the event.
Lovely area and should be a good event.
Friday Mar 21, 2014 #
5 PM
Trails/Road warm up/down 15:45 [3] 3.29 km (4:47 / km) +12m 4:42 / km
ahr:138 max:157 slept:5.75 shoes: Mizuno Wave Rider 16
3 laps of the outside plus 2 inside with strides on the straights.
Knees somewhat sore warming up, but that pain was eclipsed by my baby finger! Gloves were too tight to work on without too much pain, and the running plus cold didn't help. Got through the 3 laps. Switched to bigger gloves before hitting the track, they worked out better.
Knees somewhat sore warming up, but that pain was eclipsed by my baby finger! Gloves were too tight to work on without too much pain, and the running plus cold didn't help. Got through the 3 laps. Switched to bigger gloves before hitting the track, they worked out better.
Track intervals 17:20 [5] 4.53 km (3:50 / km)
ahr:156 max:180 shoes: Nike Lunaracer+
Solo 6 * 600 with 60 second recovery.
Decided on the same session as last week. Not as good tonight, didn't get HR up as high, and times were slower. Colder with a stronger wind tonight though.
1.53
1.51
1.55
1.53
1.56
1.53
Had to take a longer break between 4 and 5 due to hailstones. So rested up for maybe 3-4 minutes indoors. Track was covered in hailstone for the last 2 but persevered to finish them, did consider ending it early.
At least it's a session under the belt, might not have been what I wanted it to be, but done.
Decided on the same session as last week. Not as good tonight, didn't get HR up as high, and times were slower. Colder with a stronger wind tonight though.
1.53
1.51
1.55
1.53
1.56
1.53
Had to take a longer break between 4 and 5 due to hailstones. So rested up for maybe 3-4 minutes indoors. Track was covered in hailstone for the last 2 but persevered to finish them, did consider ending it early.
At least it's a session under the belt, might not have been what I wanted it to be, but done.
6 PM
Trails/Road warm up/down 4:59 [2] 0.87 km (5:44 / km) +4m 5:36 / km
ahr:147 max:171 shoes: Mizuno Wave Rider 16
Shortened warm-down, not because of the legs, although they were sore, hailstones. Couldn't be arsed doing 2 more laps in heavy hailstone which made running conditions difficult. Delayed start of warm-down to avoid hail and then after it eased up to allow me to start it kicked off again. Some sore muscles in the dressing room after but not too bad, right knee got pretty sore near the end of the drive home.
Thursday Mar 20, 2014 #
1 PM
Turbo Trainer 45:18 [2]
ahr:126 max:145 slept:5.5
Avg Cadence = 89rpm
Finished strongly but required a small bit of effort to do that. Was getting tired and felt a small bit tired. Might have some of last weekend still left in my legs. Felt the new leg pain while driving today but not on the bike. Going to attempt the wine bottle on it later.
More Shameless.
Not the most comfortable of nights sleep, needed to take panadol at around 0230, hurt my baby finger last night, very sore! Not as painful this morning but awkward while cycling.
Early training today as I took a flexi half-day. Now off for some lunch...
Finished strongly but required a small bit of effort to do that. Was getting tired and felt a small bit tired. Might have some of last weekend still left in my legs. Felt the new leg pain while driving today but not on the bike. Going to attempt the wine bottle on it later.
More Shameless.
Not the most comfortable of nights sleep, needed to take panadol at around 0230, hurt my baby finger last night, very sore! Not as painful this morning but awkward while cycling.
Early training today as I took a flexi half-day. Now off for some lunch...
11 PM
Note
weight:69kg
...and lunch wasn't eaten until 4.30!!!
Baby finger isn't looking pretty.
Baby finger isn't looking pretty.
Wednesday Mar 19, 2014 #
5 PM
Trails 49:24 [3] 9.99 km (4:57 / km) +245m 4:24 / km
ahr:151 max:170 slept:6.5 shoes: Mizuno Wave Rider 16
Muckross
Knees sore and feet a small bit. New pain though, top of my quad on the right just below the hip on the front of the leg. No idea where that came from. Felt it at times but not always.
Felt ok this evening, thought I was tired starting off, but once warmed up I was cruising. Didn't feel like I was going too fast but wasn't pushing it.
Loads of deer this evening, hadn't seen many running recently, and nor have I run this route in a while. Did some mental planning regarding my cycling to work plan. Think I might try it in a couple of weeks, April. It'd be good if I could do that for a few weeks to build up endurance for JK and IOC. But before that I need to get the legs on the road again just to remind them what road cycling is all about.
Checked 2013 and my 1st road spin was the 9th of April and it was the only spin that month. Lets see if I can improve.
Knees sore and feet a small bit. New pain though, top of my quad on the right just below the hip on the front of the leg. No idea where that came from. Felt it at times but not always.
Felt ok this evening, thought I was tired starting off, but once warmed up I was cruising. Didn't feel like I was going too fast but wasn't pushing it.
Loads of deer this evening, hadn't seen many running recently, and nor have I run this route in a while. Did some mental planning regarding my cycling to work plan. Think I might try it in a couple of weeks, April. It'd be good if I could do that for a few weeks to build up endurance for JK and IOC. But before that I need to get the legs on the road again just to remind them what road cycling is all about.
Checked 2013 and my 1st road spin was the 9th of April and it was the only spin that month. Lets see if I can improve.
Tuesday Mar 18, 2014 #
6 PM
Turbo Trainer 40:40 [2]
ahr:121 max:130 slept:6.5
Avg Cadence = 89rpm
Recovery spin on the bike, dropped a gear. Felt a bit tired today but not too bad. Did some reading and messed with the phone. Pleased getting 40 minutes done this evening.
Might be swapping Thursday and Friday plans, session on Friday with bike on Thursday as i'm going to take a half day and relax for the afternoon.
Really need to sort out a study plan for my upcoming exam.
Recovery spin on the bike, dropped a gear. Felt a bit tired today but not too bad. Did some reading and messed with the phone. Pleased getting 40 minutes done this evening.
Might be swapping Thursday and Friday plans, session on Friday with bike on Thursday as i'm going to take a half day and relax for the afternoon.
Really need to sort out a study plan for my upcoming exam.
Monday Mar 17, 2014 #
11 AM
Trails warm up/down 17:53 [2] 2.09 km (8:33 / km) +13m 8:18 / km
ahr:116 max:137 slept:8.0 shoes: Mizuno Wave Rider 16
Legs did not want to run, easy running doesn't do it justice, felt like I was taking 2 steps back for every 1 step back.
Roar was trying to get a mass start together, how am I going to face that. But felt better as I warmed up, not by much though, was just mentally prepared to accept the pain once started.
Sadly I was on the same map as Conor so had to wait for the lads to get started.
Roar was trying to get a mass start together, how am I going to face that. But felt better as I warmed up, not by much though, was just mentally prepared to accept the pain once started.
Sadly I was on the same map as Conor so had to wait for the lads to get started.
Orienteering race 14:13 [5] **** 2.88 km (4:56 / km) +32m 4:41 / km
ahr:165 max:179 30c shoes: Inov X-Talon (Blue)
St. Columb's Park
Shamrock Sprint
Excellent fun, no time to relax, just control after control, and the maze to deal with.
Knew 1 was grand, then into the confusing maze. The maze was where I lost time, gained it on the outside controls, but was hesitant and slow in the maze. Did a 180 in there too at 21! Still won though:-) Maybe by 40 seconds so happy to end the weekend with that and another trophy which had a leprechaun on it, was the Shamrock Sprint.
Put my foot in a hole going to 8 and fell, wasn't happy, could've done damage.
Funny how no one saw the crossable fence to 10, would've saved a couple of seconds.
Shamrock Sprint
Excellent fun, no time to relax, just control after control, and the maze to deal with.
Knew 1 was grand, then into the confusing maze. The maze was where I lost time, gained it on the outside controls, but was hesitant and slow in the maze. Did a 180 in there too at 21! Still won though:-) Maybe by 40 seconds so happy to end the weekend with that and another trophy which had a leprechaun on it, was the Shamrock Sprint.
Put my foot in a hole going to 8 and fell, wasn't happy, could've done damage.
Funny how no one saw the crossable fence to 10, would've saved a couple of seconds.
12 PM
Trails warm up/down 6:26 [2] 0.78 km (8:15 / km) +4m 8:03 / km
ahr:117 max:129 shoes: Mizuno Wave Rider 16
Oh the pain, legs are completely gone. Suffering after all the racing. Lots of pain too in feet and knees. Over and back from download with a break inbetween, so maybe 2 minutes over and 4 back.
3 PM
Note
slept:8.0
Plan for the week = recovery
On way home now after a fantastic weekend of orienteering in Derry. Wasn't sure of my sprint form beforehand and that question has been answered, it's ok. Will help at upcoming races like the JK and IOC as it's given me a chance to catch up with the rest with regards to practice on a sprint map.
Body is tired and sore in places, still in one piece which is the main thing. 3 1sts, a 2nd and a 3rd is definitely a successful weekend with the overall LegenDerry title thrown in.
Monday - Orienteering
Tuesday - turbo trainer (recovery)
Wednesday - running
Thursday - running
Friday - turbo trainer
Saturday - Running
Sunday - Orienteering (Banna)
On way home now after a fantastic weekend of orienteering in Derry. Wasn't sure of my sprint form beforehand and that question has been answered, it's ok. Will help at upcoming races like the JK and IOC as it's given me a chance to catch up with the rest with regards to practice on a sprint map.
Body is tired and sore in places, still in one piece which is the main thing. 3 1sts, a 2nd and a 3rd is definitely a successful weekend with the overall LegenDerry title thrown in.
Monday - Orienteering
Tuesday - turbo trainer (recovery)
Wednesday - running
Thursday - running
Friday - turbo trainer
Saturday - Running
Sunday - Orienteering (Banna)