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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Aug 3, 2015:

activity # timemileskm+m
  Orienteering2 1:55:24 10.73(10:45) 17.27(6:41) 35568c
  Road1 9:33 1.04(9:09) 1.68(5:41) 2
  Trails1 6:41 0.71(9:26) 1.14(5:52) 51
  Grass2 4:33 0.32(14:16) 0.51(8:52) 7
  Total5 2:16:11 12.8(10:38) 20.61(6:37) 41568c
averages - sleep:8.4

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Monday Aug 3, 2015 #

9 AM

Trails 6:41 [2] 1.14 km (5:52 / km) +51m 4:47 / km
ahr:144 max:163 shoes: Inov X-Talon (Blue)

Quick enough run to the start. Legs feeling ok for running.
10 AM

Orienteering race 1:15:37 intensity: (11 @1) + (1:11 @2) + (24:17 @3) + (49:53 @4) + (5 @5) **** 9.5 km (7:57 / km) +340m 6:45 / km
ahr:162 max:180 24c slept:6.5 shoes: Inov X-Talon (Blue)

Strathfarrar
Scottish 6 Day

Not too much time in pre-start, traffic and walk to the start meant limited preparation time but wasn't a serious race for me, out to have some fun.

Tough enough start with some bracken in the first few controls. That made running at times difficult. Got 1 ok but lost time going to 2, didn't quite get the contours and hills in the circle so lost a small bit of time.

Running to 5 was tough going.

Met Kev at 6, he'd started in front of me. Small miss going to 7, headed to the boulder field but it looked like they were on a hill.

Dropped Kev going to 10, or at least he dropped himself with a different route to me. I was happy with mine but could have done the start of it better, crossing to the road wasn't necessary but after the bracken earlier I was trying to avoid it.

11 I didn't expect to be where it was, felt it would be higher. Ended up below 12 and then climbing up to it I stopped to tie a shoe lace.

Nice running to 15 in the open but was too far left so Kev caught some time here. 16 wasn't fun climbing the hill. 17 was alright into the green but Kev caught me back up at 18 as I missed it.

Was with Kev then for the last few controls.

Achilles was sore at times so that wasn't great, felt ok at other times. So was happy enough to get around and really enjoyed the course and orienteering.
11 AM

Grass 3:11 [2] 0.34 km (9:17 / km)
ahr:120 max:127 shoes: Inov X-Talon (Blue)

Very short warm down around the assembly field. Then into the river for a few minutes to give the achilles some cold water time.
4 PM

Note
slept:7.0

Plan for my holiday week, of sorts. Easy definitely as need to not put too much pressure on my Achilles.

Monday - Orienteering
Tuesday - Rest (spectating at middle distance final)
Wednesday - Orienteering followed by relay spectating
Thursday - Rest although if anyone going to Long Model I might go
Friday - Rest
Saturday - Traveling all day
Sunday - Rest

Sunday Aug 2, 2015 #

12 PM

Note
slept:7.0 (rest day)

The day after my WOC 2015 concluded (not including the banquet on Friday) so time to reflect.

I suspect my performance has improved by a small % on last year. I also realise that I've only been someone who can sprint orienteer for 3 years so not doing too badly.

Am I happy with how I did, suppose I am, didn't make Sprint Final although realistically considering my running speed the chances of that happening were probably low. I am a realist when it comes to things like that. A bad route early in the sprint relay wasn't good, maybe ran an extra 30 seconds more than I needed to, but still a race I know I gave it all in.

So where to go from here, not really sure, have 2 main goals for the autumn, lowering 5k time and also national novice xc. Will fit in Munster champs and NIOC into that equation too. SHI is soon so will prepare what I can for that.

Then 2016, will WOC be on my radar, well the middle/long/relay won't be, but will the sprint? If my autumn goal is based around the 5/6k distance then sprint is where I'm at when it comes to elite racing. Also got EOC as an option to aim for. WOC is a big commitment both financially and time wise. I've had a nice streak going of 5 years so reckon it's time to give it a break.

I wasn't convinced about the sprint relay when the concept was first announced, particularly as it meant the end of qualification races for middle and long. Yesterday definitely change my mind on it though. With challenging courses and a fantastic atmosphere in the arena it is a race that I would like to experience again

What I do know is that I will continue to train at the level I'm at and will strive to keep on improving. And I do plan on running WOC selection races in 2016 and seeing where that leaves me.

Thursday Jul 30, 2015 #

10 PM

Note
slept:7.75

Moved into WOC accommodation today. Decent digs.

Took a while to get around the model event today, longer than I'd have preferred due to it being in 3 parts.

Going to be another day waiting around to race tomorrow. Been a few of them recently.

Wednesday Jul 29, 2015 #

9 PM

Note
slept:7.0 (rest day)

Lost a couple of hours sleep overnight, woke up and couldn't get back to sleep. Not ideal. But no reason to get up early this morning.

Afternoon spent in bed. Good way of relaxing.

Tuesday Jul 28, 2015 #

11 AM

Road warm up/down 5:11 [2] 0.96 km (5:24 / km) +2m 5:21 / km
ahr:125 max:135 shoes: Adidas Supernova (2015)

Needed to find a toilet so formed part of the warmup.

Delayed start, had planned to train earlier but due to very heavy rain we moved forward the reconnaisance of Nairn & Forres. Worked out well as rain had cleared by the time we got to Elgin.

Orienteering 19:33 [3] *** 3.92 km (4:59 / km) +9m 4:56 / km
ahr:138 max:148 26c shoes: Adidas Supernova (2015)

Elgin City Centre
Course Brits used for their selection races.

Started ok and was happy with the first part of the course on Map 1. Not running too fast though so didn't have that pressure of making decisions really fast. And was able to see the streets.

Then swapped to the second part of the course which had a lot more controls on it.

Could probably have done 10 and 11 better along with the exit towards 12.

Went a long way to 13 as the control circle covered a gap that if I'd seen I would have used.

Also went the long way around to 21 as on the map I received from the organisers had the area in between 20 and 21 in olive green, so just went around. Had also noticed at this stage that some of the control sites still had tags on them.

Didn't really have any issues on this course but not moving fast enough.

Road warm up/down 2:10 [2] 0.39 km (5:33 / km)
ahr:123 max:135 shoes: Adidas Supernova (2015)

Short warm down from finish to the car.

Road warm up/down 2:12 [2] 0.33 km (6:40 / km)
ahr:116 max:128 shoes: Adidas Supernova (2015)

Drove down the road to Lossiemouth and got warmed up, well not that long of a one, to train again.

Orienteering 20:14 [3] *** 3.85 km (5:15 / km) +6m 5:13 / km
ahr:138 max:152 18c shoes: Adidas Supernova (2015)

Lossiemouth
Euromeeting 2013 Course

DNF, missed a control

Start was into the housing estate which I enjoyed, tricky orienteering. Again not moving too fast, legs tired. As i'd looked at the map a couple of times before I had it in my head that once at 11 it was out to the open and run along the edge of the field towards the quarry. So didn't realise that 12 was in between 11 and the quarry, oops. Not happy with this afterwards. Thats twice recently i've missed controls on a course, a new habit that I don't want to keep.

The quarry was difficult without controls as some of the single trees weren't that distinct. Missed 17 slightly direction wise after turning left off the path. Was moving very slowly in the quarry.
12 PM

Grass warm up/down 1:22 [2] 0.17 km (8:02 / km) +7m 6:40 / km
ahr:119 max:134 shoes: Adidas Supernova (2015)

Token warm down back to the car. Lot of training this morning.

Got the afternoon and tomorrow to recover before WOC Sprint Model on Thursday.
10 PM

Note
slept:7.0

Survived pre woc training.

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