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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering3 3:31:22 17.06(12:23) 27.46(7:42) 95959c
  Cycling1 1:29:05 28.13(3:10) 45.28(1:58) 530
  Road3 46:55 5.13(9:09) 8.25(5:41) 93
  Trails2 24:50 2.01(12:21) 3.24(7:40) 32
  Total7 6:12:12 52.33(7:07) 84.22(4:25) 161459c

» now

Sunday Apr 30, 2017 #

12 PM

Road warm up/down 10:58 [2] 1.33 km (8:13 / km) +45m 7:03 / km
shoes: VJ Falcons 2014

Orienteering race 1:59:34 [5] ***** 15.92 km (7:31 / km) +421m 6:38 / km
24c shoes: VJ Falcons 2014

IOC 2017 - Long Distance
Sruth an Iolra

Bad start to the race, found around 5 controls that weren't mine. Bad start continued to 2, missed it to the right, and then wandered off line to 3 not really understanding what was going on. Left ankle also not feeling good for all the race, so that was messing with my head. Went over on it yesterday but running fast was easier on it, going slower like I was today didn't suit it. Found the going tough going across to 7.

Stopped for a glass of water crossing the road and to take a gel. Was feeling intimidated looking at the map for the next part of the course. Took a high route to 11, but didn't execute it too well.

Some of the next few controls I got ok, but was helped by my elite friends around 14.

Met Kev and c.hill around number 15, so ran the rest of the race with Kev. Made it more interesting to have some company on what was a tough finish to the race. Took another gel on the way to 16.

Used 11 to help get to 18, but didn't get it, too far left.

Missed 22 by being too low, saw the control but thought it was on a boulder rather than a re-entrant, got ahead of Kev here.

Not pleased with how I orienteered today but did enjoy the run. Well worth taking part. Bit of a cramp in left quad while changing, not enjoyable. Time to recover for tomorrow now.


Saturday Apr 29, 2017 #

5 PM

Trails warm up/down 8:00 [2] 1.44 km (5:34 / km) +21m 5:11 / km
shoes: VJ Falcons 2014

Orienteering race 31:34 [5] 5.72 km (5:31 / km) +228m 4:36 / km
20c shoes: VJ Falcons 2014

IOC 2017 - Middle Distance
Léim Oirthiar, Galway

Probably one of my cleanest orienteering races. A few seconds lost but nothing massive.

Was feeling ok on the drive up from Kerry but sore throat again overnight. But was not going to let that stop me run.

Based on the results it didn't!

Had an idea where to run for the 1st control after seeing a couple of people start in front of me. Used the big crag on the climb to 2. Slight hesitation approaching 3 before another climb to 4. Hit the re-entrant just before 5 and then got the control. Saw roar crossing towards 8 on my way to 5. Got 6 and 7 fine and then came around the hill to 8, saw the big crag on the hill and it was a good attackpoint.

Slightly worried about the downhill leg to 9, didn't need to be, could see the control leaving 8! So just ran down the hill. Was hoping for a more direct line to 10 but hadn't climbed enough when I hit the drain. Saw boyzone at the top of the hill, climbing, so that was encouraging. Saw him leaving 11 then as I left 10. Used 6/7 to stay low on the way to 12. I didn't let boyzone distract me as he went too far left. So got there ahead of him. Wasn't looking back, just kept on running. Hit 13 spot on but felt lucky on my line.

Then 14 I passed the 2 boulders just off the line and then the line of 3 hills, and then saw someone getting the control, so no issues here. 15 also good. Landed on top of ndobbs who was punching the control as I dropped in to it. 16 I was hesitant on, just stopped too short of it, and took me a moment to realise the re-entrant with the crags was on the map but just not massively easy to read. Could feel someone breathing down my neck as I punched, wasn't boyzone, it was roar, hadn't realised i'd passed him at 15.

So that kept me running fast down the hill to 17 and then on to 18. Got 19 and 20 grand, and then pushed all the way to the finish.

Felt when i'd finished that i'd had a good run since I passed the 3 lads. But would have to wait and see what the other lads did. Turns out I was the fastest on the day, so my 2nd IOC Middle Distance title. Happy.

6 PM

Trails warm up/down 16:50 [3] 1.8 km (9:22 / km) +11m 9:05 / km
shoes: VJ Falcons 2014

Friday Apr 28, 2017 #

(rest day)

2nd rest day before IOC.
Very bad night, sore throat and maybe a touch of a cold. Various treatments used and throat better by the morning. Not feeling great overall. But got another 24 hours before i've to run.

Thursday Apr 27, 2017 #

(rest day)

Pre IOC rest day 1 of 2
Felt grand during the day but not so grand after dinner. Bed early.

Wednesday Apr 26, 2017 #

5 PM

Orienteering warm up/down 21:31 [1] 1.11 km (19:20 / km) +203m 10:07 / km
shoes: VJ Falcons 2014

Uphlll to the start, walk.
Warm out of the breeze.

Orienteering 38:43 [3] 4.7 km (8:14 / km) +107m 7:23 / km
15c shoes: VJ Falcons 2014


Middle type course. Having no controls wasn't easy. Some hesitations as a result.

Ended up on crags near 1 so time lost there. 2-4 were grand, as was the bit in the technical part. Then long leg, starting uphill, then downhill, so nice leg. Did around 3/4 of the leg fine but very hesitant towards the end. Didn't help that the re-entrant was a bit vague too.

Ended up too high on 11, saw the 2 boulders crossing the fence but thought they were boulder field lower down. Not much time lost.

12 was a bit odd but was on line for it. Then downhill from there to the finish.

Running conditions were very good, marshes dry. Found some nice lines through the more tussocky ones too. Good to get out on a map ahead of IOC.
6 PM

Road warm up/down 6:23 [3] 0.95 km (6:45 / km) +6m 6:32 / km
shoes: VJ Falcons 2014

Back to the car with Colm.

Tuesday Apr 25, 2017 #

5 PM

Road 29:34 [2] 5.97 km (4:57 / km) +42m 4:47 / km
shoes: Brooks Ghost 9


Plan was this time and an easy pace. Managed this aim. Calf behaves itself too so happy I didn't do more.

Windy. Cool evening too with a bit of a shower at one point.

Got a call from Colm O'H earlier, wanted to do some o training ahead of this weekend. Going to do something tomorrow, think a middle distance course, 30 minutes again, but there'll be a climb to the start too.

Monday Apr 24, 2017 #

9 AM


Easy week again due to IOC this weekend. Legs a small bit tired after yesterday. Was chatting to Colm after the race yesterday and he recommended magnesium to help my calf so went and got some of that yesterday evening. Will put that on this week and see what happens.

Think i'll keep to the bike though for the week with maybe a short run thrown in tomorrow.

Monday - Cycle
Tuesday - Run (short, c. 30 minutes)
Wednesday - Cycling
Thursday - Cycling (short, but could well rest)
Friday - Rest
Saturday - IOC Middle
Sunday - IOC Long
5 PM

Cycling 1:29:05 [3] 45.28 km (1:58 / km) +530m 1:52 / km


Lumpy cycle. Check my avg speed at Anablaha somewhere and it was only 27.1, so worked to get that back up on the roller coaster between there and Glebe. Then the road back to Killarney was fast as the wind was now behind me. Had been a struggle at times before this. Was cold too into the wind. With the sun sometimes helping to warm me up.

Put gloves in my pocket starting off but had them on not long after the school.

Wasn't sure how long this spin would be, thought it would have been around the 50 mark but not too far off. On the drag out of Barraduff I was regretting route, and i'd less than 20km done at that stage. Kept going. Didn't feel too tired when I got home, but busied myself making rhubard crumble. Ended up making small ones in ramakins, made 5, ate 2, Mary had 1, so that leaves 2 for tonight with some rhubarb and crumble left to make more. Biggest mistake was having no custard in the house, will address that issue before dessert tomorrow.

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