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Attackpoint - performance and training tools for orienteering athletes

Training Log: Dooby

In the last 7 days:

activity # timemileskm+m
  Orienteering5 1:51:45 15.2(7:21) 24.47(4:34) 311102c
  Trails2 1:07:02 5.25(12:46) 8.45(7:56) 2046c
  Turbo Trainer1 57:04
  Road4 48:08 3.9(12:20) 6.28(7:40) 42
  Grass3 22:53 2.0(11:26) 3.22(7:06) 2
  Trails/Road1 13:51 0.79(17:28) 1.28(10:51)
  Total14 5:20:43 27.15 43.7 558108c
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Wednesday Feb 22 #

5 PM

Turbo Trainer 57:04 [2]

Game of Thrones S06E04

Hot in the back room. Legs fine though for it.

Spent time before last session messing with cadence sensor, not connecting at the moment. Sensor is picking up speed from back wheel but not pedal. Will try and realign again.
9 PM

Note

Unwrapped my Back Baller this evening and used on my calves. Typical pain from a roller, but felt good. I'm positive with regards to it helping. Although what doesn't help is when a cat lands on your hand from a height as you balance on the back baller.

Tuesday Feb 21 #

5 PM

Trails 41:18 [2] 5.27 km (7:50 / km) +162m 6:47 / km
6c shoes: Inov X-Talon (Blue)

Muckross

There were 6 controls out since Sunday so offered to collect them since I was borrowing the gear for this weekend from KerryO. Original plan was to collect 4 controls, then drive up further to get the last 2. But had seen the option for getting them all at once. Before that though I did a bit of running and in between the first 3 controls and the 4th there was some more running.

Steep hill to get the 1st control. Then through the green for the next was slow going as was getting dark so not much light.

Missed the 4th control, cut in off the path too late and put down controls metres from where the control was to climb back up to miss the control again. Map said depression, control was in a depression when I found it, but smaller one than I expected.

Some nice forest running then for a bit, enough light, but descent into 6th control was rough carrying canes. Decided to climb to the track for some extra distance rather than running straight down the hill.

Calf still uncomfortable at times, but seems ok when running.

Monday Feb 20 #

11 AM

Note

Now what to do with myself this week. Still not liking my calf. Sore again today with some tiredness in the legs too.

Monday - some easy jogging in Bluepool
Tuesday - Running
Wednesday - Turbo Trainer
Thursday - Circuits
Friday - Running
Saturday - Cycling
Sunday - Organising event for Scouts
4 PM

Trails 25:44 [3] 3.18 km (8:06 / km) +41m 7:36 / km
shoes: Inov X-Talon (Blue)

Blue Pool

Easy recovery run which doubled as checking map for this weekend. Added a couple of new MTB paths and added some bends in other MTB tracks.

Thought it would be damper than it was.

Met a couple of Dalmations, don't think they appreciated me emerging from the woods onto the path.

Calf grand running, although right ankle still not liking rougher stuff without tape.

Sunday Feb 19 #

8 AM

Grass warm up/down 10:02 [2] 1.49 km (6:44 / km)
shoes: Inov X-Talon (Blue)

9 AM

Orienteering race 30:38 [5] *** 7.61 km (4:02 / km) +90m 3:48 / km
20c shoes: Inov X-Talon (Blue)

Armagh City

Different type of course to yesterday, longer legs and probably more straightforward. Happy enough with my run apart from near the end. Nearly did a Yannick crossing the fence into the open area between 2 and 3. Back into the school we were in on Friday, that helped here. Before crossing the road for a control at the top of the hill in the Planetarium.

6-7 was the 1st of the long legs with route choice, went for the straighter route over the hill past the hostel. Then there was a straightforward enough loop of controls. I ran passed 11 so lost a couple of seconds here, saw it as I approached but was looking ahead on the map. Similarly overshot 12. So not a great start to the long leg to 13. I looked at the options for it and saw the various options. In the end I went right and contoured around the hill rather than going over. Probably slightly faster to go over I’d say.

15-16 I lost concentration and as a result overshot the turn in to 16 so had to come back. Also not perfect into 18, and was distracted momentarily by the upper control at 19.

Overall happy enough with how I felt running today and my result.
10 AM

Grass warm up/down 8:15 [2] 1.11 km (7:28 / km) +2m 7:24 / km
shoes: Inov X-Talon (Blue)

Saturday Feb 18 #

11 AM

Road warm up/down 18:20 [2] 2.42 km (7:35 / km) +6m 7:30 / km
shoes: Adidas Supernova Black (2015)

12 PM

Orienteering race 18:37 [5] **** 4.54 km (4:06 / km) +37m 3:57 / km
20c shoes: Inov X-Talon (Blue)

Armagh City North

6th in my heat and didn’t make the A final by right or by the ‘mystery legs’ option. My own fault. Was ok in the school area to begin with, a few hesitations but no mistakes. Then made a mess of 10, like a lot of others. My own fault. Didn’t read control description and also assumed that planners would have put control on the south side for a short leg to 11. So my penance was time lost and extra running.

Was then careful to 12. Longer route again to 14, went left, but my plan was to go right.

So the big time losses cost me. Running speed didn’t feel too bad.

Road warm up/down 9:19 [2] 1.3 km (7:10 / km) +5m 7:02 / km
shoes: Adidas Supernova Black (2015)

3 PM

Road warm up/down 12:56 [2] 1.67 km (7:44 / km) +6m 7:35 / km
shoes: Adidas Supernova Black (2015)

Orienteering race 14:31 [5] *** 3.44 km (4:13 / km) +68m 3:51 / km
16c shoes: Inov X-Talon (Blue)

Armagh City
B Final

Wasn’t too warm before the start, but climb from 1-2-3 addressed that quickly. Saw 2 this morning so knew where that was. Carefully read description for 3. Went through the controls straightforward enough, apart from a few hesitations to check map/descriptions.

Again careful to 12, and coming out I went left around the cathedral. Right may have been better as it was flatter.

Overall happy enough with how I ran but Eoin gave us a lesson in running this afternoon. Shows where I am and where I need to go.
4 PM

Grass warm up/down 4:36 [2] 0.63 km (7:21 / km)
shoes: Inov X-Talon (Blue)

Friday Feb 17 #

2 PM

Orienteering 28:57 [2] *** 4.99 km (5:48 / km) +57m 5:29 / km
15c shoes: Adidas Supernova Black (2015)

Newry

Plan for this was just an easy run to get used to an ISSOM map.

Missed the bridges to 1. Then saw NiallMac & Jens dsq themselves on the way to 2. Hill to 5 was fun. Ran the early part with robrunner. He took the left route to 8 and I went right, left definitely faster. Made some ground back going to 10 though.

After 11 I stopped at an ATM to get money out.

Not that tricky a course, start and end were easy, but route choices in the middle would have made the difference.
6 PM

Trails/Road warm up/down 13:51 [2] 1.28 km (10:51 / km)
shoes: Inov X-Talon (Blue)

7 PM

Orienteering race 19:02 [3] *** 3.89 km (4:53 / km) +59m 4:33 / km
31c shoes: Inov X-Talon (Blue)

Armagh
Hill of Infinity

Plan was not to take this seriously, and to use the opportunity to get back into running on a ISSOM Map. A few organisational issues delayed the start so wasn’t that warmed up. From the gun I didn’t make too much of a plan for the 5 out of 7 score controls, saw some of the faster lads so decided to let them do the orienteering. Did hesitate a bit choosing what my 5th control would be but went for the one inside the wall.

After that it was a good bit of running before any more orienteering was required, as had the underpass to negotiate and then the first running loop, had the longer one to start. Then more running to cross a fence into the Planetarium. Can’t say my orienteering was fantastic in this area, seemed to get confused by the butterfly in the dark. My 15th control I got really confused by, didn’t run the wrong direction, just struggled to work out where I wanted to go.

Had Peter Meehan in front of me leaving the butterfly to head back towards the end. But he ran past the control inside the gate. So when I was back at the central control for the running loop he was only arriving, and then had the longer loop. As I hit that central control so did Hugh coming off the longer running loop.

This did have an affect on my plan of taking it relatively easy. What I did do was make the last loop of controls in the school easy for Hugh as he just followed me around them then ran past me on the run-in. I clearly wasn’t too worried about that as I let him run by me.

Fun event.
8 PM

Road warm up/down 7:33 [2] 0.89 km (8:27 / km) +25m 7:25 / km
shoes: Inov X-Talon (Blue)

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