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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Jun 3, 2013:

activity # timemileskm+m
  Orienteering7 7:45:33 30.7(15:10) 49.4(9:25) 1310128c
  Cycling1 1:01:20 18.87(3:15) 30.37(2:01) 365
  Trails4 54:28 4.0 6.43 160
  Total9 9:41:21 53.57 86.21 1835128c
averages - sleep:6.8

» now

Monday Jun 3, 2013 #

9 AM

Trails warm up/down 6:20 [2] 0.6 km (10:33 / km) +22m 8:55 / km
ahr:131 max:145 slept:6.0 shoes: VJ Falcons 12

Body feeling tired running up the track to the start, not feeling that motivated, hopefully a map in my hand will sort that out.

Orienteering race 1:16:16 [5] **** 8.79 km (8:41 / km) +220m 7:43 / km
ahr:166 max:180 22c shoes: VJ Falcons 12

Crohane Lake

Nice morning for running.

Got the 1st control grand, along with every other control on the mountain. They were where I expected them to be. Did drift a bit left on the way to 7 but knew where I was later in the climb. Some lovely downhill running to 8. The underfoot conditions are much better on this area than the Black Lakes or Crohane.

Then after 10 we hit the forest. I'd been dreading this area for a while.

Not entirely sure where I was on my way to 11. Hit an open area but couldn't make it fit to the one to the west of 11, turns out it was that area. 11-14 were straightforward enough.

To 15 I went out to the open, down the fence and back in. Faffed about a bit getting back in and out, rough. Hesitant before the control, think there were more boulders than the single one marked to the northeast of the control. On reflection I bascially ignored the contours when I hit the forest, probably not a sensible option as they were probably something I could have made use of.

Went right to 16, but again struggled through some physical stuff leaving the hammerhead. Found the control on the boulder before mine so knew where I was then. Took a compass bearing to 18, but again the physicality of some of the running was a bit hard. Hit the control fine.

Got the first part of the route to 19 right, hit the yellow open area on the stream. Then did something very very silly, starting navigating to 20 instead of 19, realised it close to the control so took a bearing through some slow run to get to 19. Doh!

Went left along the ride to 20. Then used the ride from the yellow open heading east but cut in too soon, relocated off the assembly area, then climbed to the control. And again to the last I faffed about with direction and with the physicality of the forest, was definitely fed up at this stage, and to compound it all I fell and banged my knee before the last control so ended up hobbling over the line. Sore knee but no damage.

Ran the first part hard and then was more controlled in the forest, not massively motivated since I wasn't competitive. Pleased with my time. Only a minute down on Nick, so overall in the 2 races I ran I beat him!

1 PM

Orienteering 14:14 [2] **** 0.92 km (15:33 / km) +20m 14:01 / km
4c shoes: VJ Falcons 12

Crohane Lake

Collecting 4 controls, only a small direction error getting the 1st one. But picked a few things out on the way in contour wise which I wasn't reading earlier.
5 PM


Looked at the stats for Crohane and time spent on the mountain.

- 14 visits to the mountain (includes control collection)
- 24.28.04 total moving time (time actually on Crohane would be longer)
- 131.38km covered (would include distance from car)
- 4155m climb (would include climb from car)

No idea how many hours were spent on OCAD, but that would be a very high figure too.

Sunday Jun 2, 2013 #

3 PM

Orienteering 1:10:55 [2] **** 5.7 km (12:26 / km) +173m 10:48 / km
ahr:140 max:170 8c slept:6.5 shoes: VJ Falcons 12


Collecting a few controls after the event.

All went well, one woman complained about falling over into some mud, her problem, and another woman complained that a sign regarding the revised location of a crossing point wasn't clear. She was the only one who had that issue and english is her 1st language!! So a very successful event, plenty of compliments, and lots of tired bodies at the end. Definitely happy with how the day went.

Saturday Jun 1, 2013 #

12 PM

Trails warm up/down 11:51 [3] 2.31 km (5:08 / km) +26m 4:51 / km
ahr:144 max:160 shoes: VJ Falcons 12

Jog from carpark to start of Day1 with Hellsac. Felt alright running, downhill most of the way. Not going to be nice coming back from the finish.

Orienteering race 42:35 [5] **** 6.98 km (6:06 / km) +185m 5:23 / km
ahr:178 max:184 19c slept:8.0 shoes: VJ Falcons 12

Inchincoosh Wind Farm
Shamrock 2013 - Day 1

Plan was to run hard and see how I got on. Managed to try hard for most of the course and get a decent enough result at the end of the day. Best of the Irish so have to be pleased with that.

My route to 1 wasn't great, got stuck on the cliff and then went looking for the control too high. The marsh between 2-5 was soft, fell a few times. Then there was a route choice to 6, decided right would keep me out of the marsh and lead me into the control nicely.

Then climbed up out of 6 for some flatter running to 7.

8 was a really silly mistake on my part, what should have been a good attack point I thought was beyond the control. Not smart and very sloppy. Shipped at least 1.30 here, but my only real time loss out there.

Wasn't too confident which ridge I was on heading to 9 but saw the control below me to the left. Then into the rough stuff where the body was feeling the effort. Got all these controls grand but was expecting to cross a stream on the way to 12, saw the fence beyond it and the control was just above me.

More tough running to 14 and then to 15, just a matter of putting the head down and running hard, if you could!

16 was hard, across a marsh and then climb a couple of contour to get the control before a few short controls to finish.

1 PM

Trails warm up/down 22:53 [2] 2.72 km (8:25 / km) +112m 6:59 / km
ahr:131 max:160 shoes: VJ Falcons 12

Walk/jog back from finish to car-park. Body was tired and it was all uphill!
11 PM


Time for bed. Tomorrow should go alright.

Happy with my result today:-)

Didn't win the table quiz but 2 winning raffle tickets is ok.

Friday May 31, 2013 #

11 AM


Went and got a chest x-ray and pulmonary function tests done before seeing the respiratory consultant.

At the end of it all there is nothing he was able to find wrong with my lungs at the moment, but outline a number of options. Doing the first option at the moment, got a nasal spray to help breathing through my nose, something I don't do. Another option is some form of anti-biotic for a month, but he said it wasn't a good idea before WOC. And another option is to put a scope down and check for mucus, again something for after WOC.

Pointed out something else too which might have a bearing on what has happened over the last month and all year.
12 PM

Orienteering 2:23:56 [1] **** 12.74 km (11:18 / km) +398m 9:46 / km
ahr:129 max:172 22c shoes: VJ Falcons 12


Bit damp to start off with but dried off after an hour or so. Just drizzle, not proper rain. Got the controls i'd dumped last weekend fine and then started to put them out. Also put out the few kites down low I was short.

No troubles out there, just took time. Jogged the loop up high, nice running. Did a bit of running then downhill as only the last few controls to get. Then went and put out the last bit of tape for Course 10. All prepared now.

Met Bobby, Jim and their new assistant Gerald putting up the last stile, Mossy put up a fence where there wasn't one earlier in the year. But this one is to access the area, not for racing. The MIDGES had found the lads, bad dose, first time any of us had encountered them on Crohane this year. Fingers crossed they stay away on Sunday.

Thursday May 30, 2013 #

5 PM

Orienteering 1:33:04 [2] **** 9.39 km (9:55 / km) +264m 8:41 / km
32c slept:7.0 shoes: VJ Falcons 12


Started with bringing up some gear and dropped that at one of the lower controls. Then started on the upper loop of 2 planned for this evening. Got to the 2nd control and got a call off Jim, himself and Bobby were around, so dropped gear and ran down the hill.

After that it was fine. Did a bit of taping at the crossing points. Then onto the lower loop. Ran out of control kites but knew that was going to happen.

More to do tomorrow...

Wednesday May 29, 2013 #

5 PM

Cycling 1:01:20 [3] 30.37 km (2:01 / km) +365m 1:54 / km
ahr:162 max:178 slept:6.5 shoes: Spiuk ZS11

Muckross-Ladies View-Muckross

Best day of the year so far, lovely evening, sun shining and warm, edge says avg temp was 19.5!

HR based on the avg was high enough. Lungs not too bad but HR was the main concern. Think I was pushing early on but dropped down to the small ring for the serious part of the climb.

Knees were sore today, need to stretch quads a lot more, left one was far worse than the right.

Ridiculous to think that this was my 2nd spin outdoors in 2013.

Got appointment for Friday morning to see lung consultant, so that's impacting on Crohane plans, but appointment is at 10 so will be on Crohane before lunch.
11 PM


Fish & chips for dinner as they were half price.

Core has disappeared in last month!

Tuesday May 28, 2013 #

6 PM

Trails warm up/down 7:20 [2] 0.8 km (9:10 / km)
ahr:137 max:159 slept:7.0 shoes: Inov8 X-Talon 212

Short warm up before Doneraile event. Nice evening, perfect for running.

Trails warm up/down 6:04 [2]
ahr:140 max:154 shoes: Inov8 X-Talon 212

Nice jog to warm-down afterwards, legs feeling alright. Didn't have GPS on but definitely around 1km.

Orienteering race 24:33 [5] *** 4.89 km (5:01 / km) +50m 4:47 / km
ahr:180 max:192 21c shoes: Inov8 X-Talon 212

Doneraile Forest Park

Test of the body! It passed but don't think it was with honours. Probably get a call from the consultant tomorrow with an appointment, will be tricky to fit in around putting out Shamrock controls!

Had 1st control sorted after seeing Dermot O'Sullivan start ahead of me. Happy with route to 2 but then thought it was going to be on my left, not right, silly. 3 was fine but 4 I messed up, stopped too short, went off for a loop before following the fence a bit further.

5 I followed the wall in but depression was next to the track, more time lost. Road was covered by the circle at 6 so didn't cut in on time, but think it would have been difficult as it looked overgrown anyway. There was a way through the green to 7 which I missed.

8-10 were all fine but massive time lost on 11. Hit the track, ran along, saw the crag but no sign of any control. Ran on a bit, came back passed the crag, turned around again and found the control buried at the corner of the crag. Description of control was correct but mapping leaves a lot to be desired there!

No problems with any of the rest of them after that. Overall those mistakes were costly, margin of victory was too tight for my liking. Lost around 2mins based on splits but felt like more!

HR was pretty high, avg of 180 with it climbing over 190 near the end. Really shows the lack of training recently. Hopefully this weekend will sort the body out with more activity. Was thinking of training tomorrow, bike, but we'll see if i've time. Got a lot to do.


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