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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Turbo Trainer2 1:29:38
  Orienteering1 1:27:20 7.17(12:11) 11.54(7:34) 46433c
  Trails3 1:11:55 7.95(9:03) 12.8(5:37) 287
  Cycling1 1:08:08 21.39(3:11) 34.42(1:59) 128
  Track1 27:12 4.41(6:10) 7.09(3:50)
  Road1 24:18 2.63(9:13) 4.24(5:44) 11
  Trails/Road1 17:13 1.85(9:18) 2.98(5:47) 12
  Total9 6:25:44 45.4 73.07 90233c
averages - sleep:7.1 weight:69kg

» now

Sunday Apr 6, 2014 #

12 PM

Trails warm up/down 16:17 [2] 2.09 km (7:47 / km) +37m 7:09 / km
ahr:127 max:157 slept:8.0 shoes: VJ Falcons 13

Run around the field warming up and up towards the start. Easy pace. Feeling alright this morning. Knee only a small bit sore on the drive!
2 PM

Trails warm up/down 6:30 [2] 0.8 km (8:07 / km) +8m 7:44 / km
ahr:133 max:148 shoes: VJ Falcons 13

Pathetic warm-down, some of it with Steve Linton. Feeling pretty bollocksed after the race.
5 PM

Orienteering race 1:27:20 [5] **** 11.54 km (7:34 / km) +464m 6:18 / km
ahr:169 max:180 33c shoes: VJ Falcons 13

Leinster Orienteering Championships 2014
Carrigmeal Forest

Started off by uploading my routegadget, nice miss of 13 however I managed, gps says I ran right past it, and really stupid for 27, especially due to looking at splisbrowser next, I was winning until that stupid mistake!!! No wonder I wasn't pleased afterwards.

1. (1:37, -0:16) (1:37, -0:16) Fastest split, didn't think it would be, wasn't sure about the light green, but hit the pit which had a control and was grand from there.

2. (2:14, -0:16) (3:51, -0:32) Just down to the path and ran.

3. (1:42, -0:15) (5:33, -1:02) Struggled up the hill.

4. (2:27, -0:07) (8:00, -1:11) Didn't like the climb, found the tracks confusing somehow, and again later when I was back here for 24. Also a small bit hestitant before the control.

5. (3:40, +0:01) (11:40, -1:21) Found the hill tough going.

6. (2:30, -0:22) (14:10, -2:47) Likeed the forest here.

7. (4:55, -0:33) (19:05, -3:41) Went left to the track, then around before cutting up to the wall and onto the path beyond it.

8. (2:01, +0:11) (21:06, -3:30) Slow running but got the control ok, helped by someone coming in from below.

9. (1:47, -0:17) (22:53, -4:00) Nice contouring leg.

10. (3:59, +0:34) (26:52, -3:28) Climbed up the hill but got confused, figured it out and crossed the wall and followed the small path. Followed it along and realised the forest looked familiar, had overshot by a small bit.

11. (1:09, +0:11) (28:01, -3:42) Ran downhil and cut in parallel to the control.

12. (1:54, -0:00) (29:55, -3:51) Easy.

13. (8:52, +2:51) (38:47, -1:46) Had some thinking done earlier about this leg. Was debating left or straight. Ended up going straight. And ran right past it. Balsed it up.

14. (0:48, -0:07) (39:35, -2:14) Pushed to make up time and realised maybe I was going downhill too fast.

15. (0:47, +0:06) (40:22, -2:15) Got this ok.

16. (1:23, -0:04) (41:45, -2:19) Found my way through the rough stuff.

17. (5:17, +1:05) (47:02, -1:48) Used the track and then climbed by the wall. Went too high and got caught in some tough crap before dropping down to the control.

18. (1:56, -0:09) (48:58, -2:10) Around by the path. Happy with my line out of 17.

19. (1:29, -0:00) (50:27, -2:17) There was a small path unmapped before the control which confused me for a second.

20. (1:12, -0:10) (51:39, -2:39) Uphill, hard.

21. (3:16, +0:24) (54:55, -2:43) Missed this a bit, didn't realise my control was on the spur, so ended up in the re-entrant first.

22. (2:25, -0:11) (57:20, -3:07) Along the path down low, lad on the track in front of me slowed me down a tiny bit. Bit rough getting into the control.

23. (3:08, +0:02) (60:28, -3:20) Climbed up and across to the wall again. Not easy running until the wall.

24. (2:12, +0:16) (62:40, -3:06) Nice running here again but got confused by the tracks somehow.

25. (1:29, +0:07) (64:09, -2:59) Rough running near the control.

26. (2:00, -0:02) (66:09, -3:06) More uphill but these woods are nice.

27. (10:22, +4:25) (76:31, +1:19) AHHHHH. Just path running but ballsed up the control. Came down over the hill and hit the crags, turned right and kept on going. Didn't help that it was really rough. Threw away the race.

28. (2:21, +0:17) (78:52, +1:36) Dropped low to avoid the stones then climbed.

29. (1:40, +0:25) (80:32, +2:01) Climbed to the road and dropped back down. Surprised to be 25 seconds down.

30. (0:37, +0:04) (81:09, +2:05) Control was below where I thought it was going to be.

31. (1:39, +0:08) (82:48, +2:10) Tired at this stage, legs starting to give up.

32. (2:12, +0:09) (85:00, +2:19) Cut back across to the path and ran around the green on it.

33. (1:28, +0:06) (86:28, +2:25) Cut up slightly early and had to go around, wasn't really sure where I was.

34. (0:52, +0:06) (87:20, +2:28) Down to the finsh.

Phew, that was a lot of controls to talk about!

Nice little area, would be happy to run there again, hills are tough though.

Threw away the race on 27 essentially, silly error that could have been prevented. But i'll take losing this race by not making mistakes on others. I was tired near the end, so lost some speed. Looking at my early splits I started very well, but certainly didn't feel like it, especially on the hill to 5, good god that hurt. I consciously tried to increase my effort in the butterfly, and came out of it 20 seconds better off than I did going in. Anyways there are some positives with my running, but not with my mistakes. Splirs near the end show the affects of tiredness but nearly 90 minutes of running is a lot for me considering I do how many long runs a month?


Saturday Apr 5, 2014 #

12 PM

Turbo Trainer 30:13 [2]
ahr:114 max:126 slept:8.0

Avg Cadence = rpm

Felt a l lot better this morning than I did last night. Sleep obviously worked. Set the alarm for 815 to see what the weather was like, damp and looked even wetter to the west, so went back to bed. Good idea anyways as 70k might have pushed the body a bit too much.

Set up the tv with World Cup orienteering from Spain streaming and did a small bit on the turbo trainer.

Looks like the cadence is poor enough, so wasn't trying. Better than nothing I suppose.

Friday Apr 4, 2014 #

8 PM

slept:5.5 (rest day)

Not feeling great today, tired. Studying and then doing a 3hr exam take their toll. Training at lunch yesterday proved to be a bad idea, all I wanted to do for the afternoon was sleep. Felt better after dinner though and dessert, custard obviously does give you energy.

Coming out of the exam I felt pretty shattered, 3 hours of writing for someone who doesn't normally have to write much took its toll.
Exam out of the way, won't be on a hurry to do one for another 10 years and certainly not a course in Dublin either, way too much hassle.

Forecast doesn't look promising for tomorrow. Could be a blessing in disguise as 70k cycling might be taking the piss.

Thursday Apr 3, 2014 #

11 AM

Cycling 1:08:08 [3] 34.42 km (1:59 / km) +128m 1:57 / km
ahr:146 max:163 slept:7.5 weight:69kg shoes: Spiuk ZS11


First cycle of 2014 so the plan is to do more than 1 cycle in April 2014 so as to beat April 2013!

Threw on a few layers and a hat plus gloves so had any temperature issues covered. Actually encountered a few spots of drizzle out and about.

One plus about cycling is the lack of pain:-)

Although encountered pain of a different sort on the way back from Beaufort, wind. Didn't realise the benefit i'd got from it on the way out, but knew all about it on the way home.

Road down from my house to the main road has gotten fairly bad, bit of an obstacle course.

Struggled out of bed this morning, 7am alarm was snoozed to 7.30 which was snoozed until 8. Didn't help that I was dreaming about statistics, or should I say having nightmares!

Wednesday Apr 2, 2014 #

6 PM

Trails/Road warm up/down 17:13 [2] 2.98 km (5:47 / km) +12m 5:40 / km
ahr:130 max:142 slept:7.5 shoes: Mizuno Wave Rider 16

3 laps of the outside with the Purcells. Legs feeling ok, some soreness. Also includes som running on the track.

Nice evening but bit of a breeze from maybe the south or southeast. Warmish.

Headed over the Castleisland from home, off work today and tomorrow studying for Friday. Went to the post office and did some shopping in Dunnes on the way.

Around Muckross there was a moveable stop/go system in place, funny reason why. Branches were being trimmed on the trees on the bends between Muckross Park Hotel and Lough Guitane Road. How they were being trimmed was that the lad with the chainsaw/trimmers was using an open top bus to get at the trees from the top deck!!!

Track intervals 27:12 [5] 7.09 km (3:50 / km)
ahr:159 max:183 shoes: Nike Lunaracer+

6 * 800m with 400m recovery in between

2.35 (2.19 recovery)
2.36 (2.26)
2.40 (2.14)
2.37 (2.09)
2.38 (2.10)

Times were all less than 2.40, I rounded up for the 2.40 one! But wasn't as happy this week as I felt the effort wasn' consistent enough, too much variation in the time. Still an alright session though and was happy enough with how I was feeling.

I did the leading again this week, Rob Snr & Jnr following behind. Fiachra joined us after 2 and did 3 with us, not the last.

Some lads doing 400s so used them to take the wind for the 2nd 800. There was a headwind between the 2-300 mark. The lads came past on the straight so I tucked in for the bend.

Between the 4th and 5th Rob was talking about all the heavy breathing. During the 5th all I could hear was breathing! So pulled ahead so as not to listen.

Last lap I was wondering what sort of trouble there would be caused by the lads. Did the first lap I thought in 80 but 2nd lap was way faster, I upped the effort and Rob Jnr came after me and pushed on towards the line so I stayed with him. Good finish after what I thought would be a hard ending after starting the sessio hard too, not intentionally.

At least I don't plan on running again until Sunday. And tomorrow should see the return of the colour black to my training week.

7 PM

Road warm up/down 24:18 [2] 4.24 km (5:44 / km) +11m 5:39 / km
ahr:138 max:175 shoes: Mizuno Wave Rider 16

Run from the track out through castleisland and back via Supervalu and the river. Also includes finishing around the outside in reverse and a lap or 2 of the track after finishing the session.

Legs not as sore this evening.

Appointment to get new orthotics on Tuesday, can't get them before then due to not having the time and won't be in Tralee.

Tuesday Apr 1, 2014 #

9 AM


Had my annual check-up at the dentist this morning. All my teeth are still there and are all doing fine, still no need for a filling in my mouth. Dentist did mention that i've something called "Geographic Tongue", kinda appropriate! But not an issue.
6 PM

Trails 49:08 [3] 9.91 km (4:57 / km) +242m 4:25 / km
ahr:154 max:170 shoes: Mizuno Wave Rider 16


Got home later from work than usual, stayed late as I got in late due to the dentist, then went into town to get my suit jacket altered, taken in, rather than out :-)

Bit of drizzle this evening, but not too bad. Probably drier longer than there was rain.

Legs felt a small bit tired on the hills. Also they got sorer as the run went on but manageable. Time of 49, felt I might have been running a small bit faster, but not concerned.

Got home to find a deer near the septic tank, cheeky.

Also nearly ran over a red squirrel on my way to work this morning. Ran across the road in front of me.

Monday Mar 31, 2014 #

11 AM


Only at work today and tomorrow of this week so that opens up some training possibilities when i'm not studying on Wednesday or Thursday, particularly Thursday as if the weather is good I might chance the bike. Talking up the possibility of cycling to work next week but would need at least 1 or 2 bike spins before that to at least remind my legs what road biking is like. Put new cleats on my shoes last night, needed to be replaced.

Monday - Turbo Trainer
Tuesday - Running
Wednesday - Running (Intervals)
Thursday - Turbo Trainer or Bike
Friday - Exam!!!
Saturday - Bike/Turbo Trainer
Sunday - Orienteering (Leinster Champs)

Edit: Tour de Ballyfinnane is on Saturday, 70km, so if the weather is favourable that'd be a good start to the cycling season. No point in saving energy for Sunday, it's not at a top priority. Weather forecast is looking alright for Thursday too so should get a spin on the bike in there.
6 PM

Turbo Trainer 59:25 [2]
ahr:139 max:152 slept:7.0

Avg Cadence = 87rpm

No change to rpm from last Thursday. So that's a positive. Decided to start on The Wire, so Series 1 Episode 1, problem was it was on for an hour, wasn't sure I wanted to pedal for that long, but started anyways. Legs felt a bit tired today but ok on the bike. Certainly sweated a good bit, jersey was fairly wet when I got off the bike!

Bought some salmon for dinner, nice, but not too cheap. I suppose one way to get cheap salmon would be to fish for your own, but can't see that happening, ever!!!

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