Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  Turbo Trainer3 1:59:43
  Trails1 1:06:50 8.35(8:00) 13.44(4:58) 188
  Circuits1 59:18
  Trails/Road3 37:38 4.69(8:01) 7.55(4:59) 71
  Total7 4:43:29 13.04 20.99 259
averages - sleep:6.9 weight:70.5kg

» now

Sunday Dec 13, 2015 #

11 AM

Trails 1:06:50 [5] 13.44 km (4:58 / km) +188m 4:39 / km
ahr:172 max:184 slept:7.75 shoes: VJ Falcons 2014

Munster Orienteering Championships 2015

Was not confident, knew one thing, I would start, and after that i'd see how far I got. I put a jacket in my spibelt as reckoned i'd need it at some stage for the walk back to the finish.

Went off as planned, FAST.
And fastest splits to the first 4.

Definitely faffed about going to 5, trying to get across the ditches by the 2 roads. Could probably have done this better. 40 seconds lost to Josh.

6 I was very hesitant, knew I was going in the right direction but wasn't sure how far i was gone. A couple of W21s coming against me helped me here.

Got back to 8 from 7 better than I got out of it on my 1st visit. Ran hard to 9. Then went for a straight option to 10. Not sure how I managed to gain 20 seconds here on the 2nd fastest as I slipped on my side down the bank to the river, so had to retrieve my map, and dust myself down. But after that tried to get going again to keep moving forward.

Think I saw my dad around 11 but not sure, was focused.

Downhill to the river was slippy before back into the tree for the 3rd and final time. Had done some planning ahead so knew it was out to the road for 13. Gained some seconds here and at 14.

To 15 I decided i'd try for the old Cork-Dublin road but overgrown next to the fence so wasn't attempting a crossing there. Eventually got out and tried to run hard up the road. It being slightly uphill hurt. Then into the open. Knew I was slightly right of the indisctinct path when I saw the rocks ahead of me, went left here along the gully. Lost track of the gully but hit the control, was starting to get worried.

16 I made a hash of. Went straight on a bearing but lost track of where I was. Knew I went past the ruin in the yellow but after that not a clue. Decided to bail to the road. So lost 1 minute to Josh here and 2 to Roar. If i'd been more careful looking at my map I would have done what Josh did.

Increased effort to 17 to try and gain back some time. Was happy enough with how things had gone at this stage. No leg issues but could feel something around my knee, not pain though. And didnt last for long.

I went for track again to 18 but lost nearly 30 seconds to Josh. 20 hurt up that hill, went left of the butt and then saw control to my left, not exactly where I expected it. Really enjoyed the downhill to 21. And then on to 22.

Looked at description for 23, odd tree, look up, only 1 tree, run to it. Then back across to the las control and the finish.

Started early so was 1st back. Had to wait a while for the results with Joshosh being the result I was interested in, competition for the Munster title.

Mentally I was prepared to have this Munster winning streak ended today but happy to continue it!


Trails/Road warm up/down 3:50 [1] 0.68 km (5:38 / km) +7m 5:21 / km
ahr:111 max:158 shoes: VJ Falcons 2014

Very short warm up. Don't want to use up my running time warming up.
12 PM

Trails/Road warm up/down 3:00 [1] 0.33 km (9:09 / km)
ahr:128 max:146 shoes: VJ Falcons 2014

If the warm up was short, this warm down was even shorter. Jogged to download, and then did a bit more but started to feel my left knee slightly so decided to call it a day.

Saturday Dec 12, 2015 #

8 PM

slept:8.0 (rest day)

Had volunteered for parkrun this morning but got an email at 730 to say it was cancelled due to the weather. Lucky for me that I woke up then as had forgotten to set the alarm. And with nothing to get up for it was back to sleep.

2 tough sessions today, 1 morning and another in the afternoon after some lunch. Christmas Shopping. Went well so most of it done.

Also did some silver polishing so in the likely event that I won't be taking it home with me tomorrow, the new winner will have a nice shiny trophy to take home. Plan is simple for tomorrow, go out hard! And see how far I get, around the full course would be an achievement but unlikely.

Friday Dec 11, 2015 #

5 PM

Turbo Trainer 38:18 [2]
ahr:124 max:137 slept:7.0

Avg Cadence = 90rpm

Body suffering a bit after yesterday. So affected effort a small bit. Watched some telly. This was really just a filler to get me to my rest day tomorrow. Should probably have done a bit more but not too worried right now.

Thursday Dec 10, 2015 #

5 PM

Circuits 59:18 [3]
ahr:138 max:176 slept:6.5 shoes: Adidas Supernova Black (2015)

Circuits (9/10)

So only missed 1 this Autumn and that was due to work in Dublin. That is something i'm very happy about. Means I was physically fit to do the 9, and would have done 10 if around.

Did 3 circuits with the last one being 1 minute on as opposed to 45 seconds. That was a surprise sprung just before we started. I enjoyed it, tough session, and worked hard on all 3 circuits. HR was definitely up.

Wednesday Dec 9, 2015 #

5 PM

Turbo Trainer 41:23 [2]
ahr:133 max:147

Avg Cadence = 93rpm

GOT S05E08 but didn't get it finished. Box just died with no warning. Might be due to the adpator so will source one to test. Annoyed. Tried a few other adaptors I had but not the right fit.

Was going alright until that happened.

Going to be a tough session next time I go for GOT, will have to finish this episode and watch number 9.

Tuesday Dec 8, 2015 #

5 PM

Trails/Road 30:48 [3] 6.54 km (4:43 / km) +64m 4:29 / km
ahr:144 max:167 slept:6.0 weight:70.5kg shoes: Adidas Supernova (2015)


Plan was to run a small bit faster but wasn't sure what sort of distance to try and cover. So route gave me the option to add or to subtract if necessary.

Blinded someone early on with the headtorch, but he'd no torch.

Some water on the road at the bottom of the circle walk, so bit the bullet and ran through. Wasn't that deep but no alternative. Then lots of water on the grass to the left approaching the river, area to the right also had plenty of water.

River was then fairly full as I came back along it. Then up the hill for extra distance. Came back down via a path from the house. A few deer in the way.

No complaints this evening apart from achilles. So taking this as a positive towards the weekend.

Monday Dec 7, 2015 #

9 AM


Training late meant I wasn't that sleepy when I got to bed.
Only going for the 1 run this week, tomorrow, with a bit of bike surrounding it. At least that's the plan anyways.

Monday - Turbo Trainer
Tuesday - Running
Wednesday - Turbo Trainer
Thursday - Circuits
Friday - Turbo Trainer
Saturday - Rest
Sunday - Orienteering (Munster Champs)
6 PM

Turbo Trainer 40:02 [2]
ahr:127 max:142

Avg Cadence = 92rpm

Just watched some telly this evening.

Right quad sore today, walked into the corner of a desk this morning! Just a knock, not hurt.

« Earlier | Later »