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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending May 2, 2014:

activity # timemileskm+m
  Orienteering3 1:51:43 11.62(9:37) 18.7(5:58) 17163c
  Cycling1 1:15:03 25.49(2:57) 41.02(1:50) 243
  Trails/Road1 39:14 4.06(9:40) 6.53(6:00) 53
  Trails4 36:55 3.0(12:20) 4.82(7:40) 9
  Total7 4:22:55 44.16(5:57) 71.07(3:42) 47663c
averages - sleep:6.8 weight:69kg

» now

Friday May 2, 2014 #

7 PM

Trails warm up/down 15:57 [2] 2.16 km (7:23 / km) +1m 7:22 / km
ahr:151 max:180 shoes: Spiuk ZS11

Warming up for the sprint, been a long day getting this far. Some laps of the field. My HR data doesn't seem right, I would've been warming up slowly. Not feeling 100% this evening though.

Anyone ever figure out what sort of pitch was marked out on the grass?

Orienteering race 12:01 [5] **** 3.2 km (3:45 / km)
ahr:176 max:184 22c shoes: Nike Lunaracer+

IOC 2014 - Sprint
NUI Maynooth

I'd a simple goal for this race, WIN. And I didn't achieve it so as a result I was pissed off afterwards with myself. The fact that I got beaten by 2 seconds and lost them on the run-in is irrelevant, I lost this race due to a lack of focus in the middle of the race and not reading my control descriptions. I had a 16 second lead at 8 and an 18 second lead at 16.

Race started ok and wasn't sure how I was running, getting the controls mostly ok, and seems was faster than the others at this point. Took a while getting used to the buildings and the layout, on more than one occasion I was confused by where I was and hoped it was the right direction I was going in. Was happy with the controls around the middle of the race but then lost focus, got distracted in my head before the spectator control, my own fault. Didn't help that I fell at the spectator, but i'm still to see any photographic evidence of this mishap.

After that I tried to run hard but was tiring, then didn't read my descriptions to 19, and lost 14 seconds plus the race.

So disappointed with my own race, but very close at the top which is a positive sign for Irish Sprint Orienteering.

8 PM

Trails warm up/down 9:55 [2] 1.32 km (7:31 / km)
ahr:122 max:131 slept:7.5 shoes: Mizuno Wave Rider 16

Few laps of the field after the sprint, on my own for a bit and then with some company. Not feeling too happy with myself.

Thursday May 1, 2014 #

11 AM

slept:6.5 (rest day)

Car packed for IOC. Heading home to Cork this evening for a birthday party and will head up from there tomorrow morning to Maynooth. Must think of an idea of what to do for the afternoon, gotta be something worth seeing in Kildare to pass the time. Will head around 10, have some lunch when I get to wherever, and then dinner at around 4.30. Then head to NUIM.

Wednesday Apr 30, 2014 #

11 AM

slept:6.75 (rest day)

I have now entered pre-IOC rest phase! Legs feeling grand after the few days training last weekend, so with the rest they'll be ready to run come Friday evening.

Plan is to drop my bike in for a service later. Get the gears tuned and cables/brakes checked out.

Saw a group from Killarney Cycling Club out last night. Think i'll email them to see about joining and/or what sort of training they offer. Their new cycling gear is an improvement on the old jersey which had a lot of pink going on, new one is more black, so that's one barrier to joining them broken.
9 PM


Ankle tape order arrived, 15 boxes. I last ordered tape at the end of March 2013, so got through 14.5 boxes of Leukotape in 13 months!

I've also contacted a new cycling club to see what they have to offer me.

Tuesday Apr 29, 2014 #

5 PM

Trails/Road 39:14 [2] 6.53 km (6:00 / km) +53m 5:46 / km
ahr:131 max:150 slept:7.0 shoes: Mizuno Wave Rider 16

Ross Island

Nice handy run on a fantastic evening. Killarney looking at its best. Sun shining and nice views of the lakes and mountains. Ross Island is a nice place to run. Stuck to the smaller paths mainly along by the lake. Got rough at times.

Legs feeling ok.

Some fallen trees on the paths but nothing that wasn't bypassable or duckable.

Now just rest before IOC.

Monday Apr 28, 2014 #

10 AM

slept:6.0 weight:70kg

At least today I can write more positive than I did a year ago. The countdown is on to IOC 2014. Will be resting later in the week, taking a couple of days off and the plan is to travel to Maynooth from Cork on Friday morning. Have training maps printed, was thinking of using them today or tomorrow but decided i'll skip that now. Main reason I don't want to go orienteering is that I'm feeling lazy about taping my ankles. I've run the last 3 days and don't want to run again today, weather is nice so definitely going with the bike. That leaves tomorrow as my last session pre-IOC, going with bike idea but might change my mind and go orienteering instead. Orienteering would only be Ross Castle, just to train with a map and direction changes.

Monday - Cycling
Tuesday - Bike (indoors or out depends on the weather)
Wednesday - Rest
Thursday - Rest
Friday - IOC Sprint
Saturday - IOC Middle
Sunday - IOC Classic

Got a phone call from Ed Murphy last night, was I interested in National League. 1st round is on in May, the 18th, so only thing on that day is Munster League in Tramore. Haven't run a track race in a long time, Goal Mile at Christmas doesn't count. I said I was interested! Not sure what distance i'll be racing if I go. The team is a Ríocht/Gneeveguilla mix.
5 PM

Cycling 1:15:03 [3] 41.02 km (1:50 / km) +243m 1:47 / km
ahr:146 max:172 shoes: Spiuk ZS11


Lovely evening for cycling. Tried out my new An Post gear for this spin, nice, although the white ends of the shorts look a bit weird to me anyways.

Flags were blowing in Killarney so was concerned about wind but can't say that it upset me too much out cycling.

Level crossing was down in Minish so cruised in to it but train passed and barriers went up as I was passing the cars that were stopped so no need to stop myself.

Disappointed with the spin now. Put a decent effort into Glenflesk-Barraduff section, tried for a KOM for the strava segment and missed out by 1 second, balls, same avg speed. Gutted. To be fair the lad who has the KOM wasn't going solo! Although avg HR was only 163 so there's more that could be given but wind that was there was probably at my back.

Plenty of signs up around Glenflesk and Barraduff for a World Record attempt at Wellie walking/running.

Took it easy then coming back from Barraduff to recover. Legs felt tired in Barraduff after the effort.

Decided to stop at the Little Bike Shop going back through Woodlawn, get my bike serviced. So will drop it in later in the week.

A red squirrel crossed the road into Bluepool at the middle track. Happy to see red squirrels running around the place. Met a fox on Sunday on Crohane Lake, he/she was up pretty high too, good distance from civilisation.

Sunday Apr 27, 2014 #

12 PM

Trails warm up/down 5:28 [2] 0.69 km (7:55 / km)
ahr:115 max:131 slept:7.0 shoes: Inov X-Talon (Blue)

Short warm up before the orienteering on Rossbeigh. Nice morning for a run.

Orienteering race 44:49 [4] **** 8.58 km (5:13 / km)
ahr:170 max:178 27c

Munster League

KerryO still having trouble with Inch after IOC2012 so back to Rossbeigh for another run. Most of the map appeared to be there after the damage done by the storms earlier this year.

Didn't really have a plan pace wise, but knew I wanted to run cleaner than I did last October.

1. (2:56, -0:40) (2:56, -0:40) Easy start.

2. (0:46, -0:16) (3:42, -1:07) An even easier control for number 2.

3. (0:55, -0:16) (4:37, -1:26) Stayed high on a path along the edge of the dunes, probably faster to drop to the beach.

4. (1:43, +0:07) (6:20, -1:33) Knew i'd lost time on this one. Direction not great but would have to use a compass to have something to blame. Went a bit right for it. And would have needed a longer leg to have been fastest.

5. (2:45, -0:21) (9:05, -1:58) Back via 1 and then around and back in, not the best in the circle.

6. (1:41, -0:18) (10:46, -2:16) Rough.

7. (2:35, -0:27) (13:21, -2:43) Out to the beach when I could then back in.

8. (1:31, -0:31) (14:52, -3:14) Was aiming a bit to the right but corrected myself.

9. (2:03, -0:32) (16:55, -3:47) Used the hill before it as an attackpoint.

10. (1:37, +0:02) (18:32, -3:53) Not sure why I wasn't fastest! Think i veered a bit right, wasn't confident in where i thought the control would be.

11. (1:17, -0:14) (19:49, -4:07) Around the dunes then back in.

12. (1:13, -0:22) (21:02, -4:44) Saw this control from 11 but still had to get there. Rough.

13. (2:05, -0:53) (23:07, -5:43) Could see Johnathan around the top of the hill so had something to aim for. Had seen him around 1 when I was getting it, he was going to 5, so was getting close to catching him.

14. (1:07, -0:10) (24:14, -5:53) Could see this from 13.

15. (1:05, -0:37) (25:19, -6:38) Johnathan again visible on top of the hill, but hill was very high.

16. (1:08, -0:29) (26:27, -7:07) Passed Johnathan on the way, just as we hit the control.

17. (2:25, -0:51) (28:52, -7:58) Stayed in the grass, then out to the beach before cutting back in. Was sure of where I was but a bit hesitant in continuing a bit further, control was where I expected it to be.

18. (2:11, -0:41) (31:03, -9:17) Aimed for the high ridge, got over it, then could see the control. Still had grass to run over to get there.

19. (1:36, -0:19) (32:39, -9:51) Tough running.

20. (2:49, -1:35) (35:28, -11:43) Even tougher running, hardest running of the course, but know this area is bad. In hindsight out to the beach might have been more sensible, then come in by 5 and then 1.

21. (1:56, -0:34) (37:24, -12:50) Passed this control going to 1.

22. (1:21, -0:27) (38:45, -13:17) Nice hidden, small re-entrant, nearly ran past.

23. (1:12, -0:18) (39:57, -13:39) Didn't really know what I was looking for but knew it was close to the cars.

24. (0:55, -0:20) (40:52, -14:21) Just run.

25. (0:56, -0:25) (41:48, -14:51) More running.

26. (1:01, -0:18) (42:49, -15:15) And even more running.

27. (1:37, -0:22) (44:26, -15:37) Run, run, run.

28. (0:23, -0:03) (44:49, -15:41) Around my car to punch the finish.

Happy enough with the run, nice pace for the entirety and felt strong on the grass. Got preparation physically for next weekend, I hope!

1512 points to count towards the league for the win today.

1 PM

Trails warm up/down 5:35 [2] 0.65 km (8:35 / km) +8m 8:06 / km
ahr:128 max:147 shoes: Inov X-Talon (Blue)

Garminconnect is telling me that the climb for my warm-down was 21506m altitude gain and 21505 altitude loss. Don't think I went to space and back.

Saturday Apr 26, 2014 #

10 AM

Orienteering 54:53 [3] **** 6.92 km (7:56 / km) +171m 7:04 / km
ahr:147 max:171 14c slept:7.0 weight:68kg shoes: VJ Falcons 13

Crohane Lake
Munster Leage April 2014 Green course

Managed to escape any rain running this morning, some heavy showers when I got home. Woke early so no point in staying in bed.

There were obviously no controls out but knowing the control sites from controlling the munster league event compensated for that.

Ran 53.23 for the course, extra time and maybe 250m of distance is from where I started the watch. Didn't think I ran an extra 1km out there this morning, although wasn't straight all the time, but didn't veer that much off the line.

Around the track then straight up before the field. 2 was fine. Was messing with a thumb compass too this morning for a change so used that a couple of times but didn't need to. My direction was better today.

Got some nice terrain running in, lot of water on the ground, plus heathery bits.

Went a different route to 7 from when I collected these controls after the event, more to the right, left is probably better running due to less climb.

Got 8 ok but was hesitant approaching the control to get it right. 9 to 10 was nice. Went more straight to 11 but in a race i'd have gone around the edge of the marshes.

Felt comfortable enough out there this morning. Although got a bit tired a few controls from the end but that passed again. Happy to get this training session done, might not be the most beneficial due to familiarity with the area but better than nothing.

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