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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Feb 8, 2014:

activity # timemileskm+m
  Orienteering3 2:14:31 11.11(12:06) 17.88(7:31) 50148c
  Trails/Road3 1:25:55 9.87(8:42) 15.89(5:24) 210
  Turbo Trainer1 1:02:59
  Trails2 52:50 6.37(8:18) 10.25(5:09) 289
  Track1 25:03 4.31(5:49) 6.94(3:37)
  Road2 5:56 0.5(11:47) 0.81(7:20) 10
  Total9 6:07:14 32.17 51.77 101048c
averages - sleep:6 weight:68.8kg

» now

Saturday Feb 8, 2014 #

12 PM

Trails warm up/down 4:04 [2] 0.4 km (10:10 / km) +54m 6:04 / km
ahr:145 max:202 slept:7.0 shoes: VJ Falcons 13

Up to the start of training on Scarr/Kanturk. Bit windy but dry.

Orienteering 1:31:36 [3] ***** 11.48 km (7:59 / km) +314m 7:01 / km
ahr:152 max:166 29c shoes: VJ Falcons 13

Kanturk Mountain

Excellent training course planned by Niamh, with controls out by Roar and Hellsac. Slight issue with the scale but that just added to the challenge, it is training after all.

First 3 controls were compass with the area inbetween the circles blanked out. Did ok for 1 and 2 but messed up 3. Was pretty close to the line but saw a small hill in front of me which I reckoned was the control site, no control so I stood for a moment scratching my head before climbing to where the control was. Then contoured to 4, hit a control with the code I was looking for and started the corridor. The corridor didn't make sense at the start, and I was to discover later why.

Eventually got into the corriodor and went to the northeast corner and had turned back in a SW direction. There was then a climb but when I did the climb I somehow got into my head that I was at the end of the corridor so was running along looking for the control at the end of the corridor. Then I realised how stupid I was!!!

Went back and found my way back onto the corridor, and then got to the end ok. Map scale not easy to read.

Then into a 10 control exercise on a contours only map. 1st control was grand but the 2nd control had the wrong code. Realised that I was at the control I thought was 4 earlier, except the control codes were swapped. Went on and checked by finding the correct control 4 from earlier which had control 2 on this exercise code. Rest of this part was grand. Nice area.

After the end of the contour only area there was a bit drop into the forest. Not the fastest of decents but think conditions had improved from IOC when it was here. Hit the edge of the forest but bad direction then, contoured instead of dropped. Then had to descend through some windblow to get the ride. Rest of the controls in the forest went ok, hit them nicely. For these controls the area around the circle was blanked. Tough climb from 14-15 and then onto 16.

16 to the end was another control pick exercise but this time the map said not to use the compass. This went grand, spotted Finn with his camera at the 19th control. Didn't mess it up. Tough area with the map, hard to work out the peat cuttings. Controls not easy to spot either.

Then downhill to the finish. And home before the rain/hail arrived:-)
4 PM

Orienteering warm up/down 12 [2] **** 0.75 km (16 / km) +35m 13 / km
3c shoes: Inov8 X-Talon 212

Went and collected 2 controls and the finish. Robrunner and Joshosh were bordering on hypothermia so I went and got these upon their return.

Control collection wasn't a success, left the 5 in the forest due to the weather. Sensible direction by the Director of High Performance.
6 PM

Road warm up/down 2:13 [2] 0.29 km (7:39 / km) +10m 6:31 / km
ahr:133 max:149 shoes: VJ Falcons 13

Didn't make it back in time for dinner between training and the nighto. So had some bread and banana to sustain me. Also Ed bought tea in Laragh, was badly needed.

Bit damp, very wet in fact before I got out of the car. Was wondering how mad it was to go orienteering in this weather, but dried up in time for running.

Orienteering race 42:43 [4] *** 5.65 km (7:34 / km) +152m 6:40 / km
ahr:159 max:176 16c shoes: VJ Falcons 13


First night-o in Ireland for a few years I imagine, can't remember the last time. Wasn't too pushed on running hard, just on enjoying myself. And achieved that goal.

The steep slope for the first 3 controls wasn't easy running. Went the track to the left for 5. Didn't have the same map that Conor had, his had white between the roads!

No real mistakes, a couple of overshoots by not more than 10m. 6-7 was a the trickiest bit of orienteering for me. The track was hidden behind some denser trees. Used the track between 8, then back to 10, out to 11, back in from 12, and then out to 14. Went along the track to 14 but cut in from the bend directly, not a good idea as the trees were thick. Also had trouble with cramp at that point. Was really struggling to move forward. Once out of 14 and running towards 15 the cramp eased. Nice downhill finish.

Mission accomplished, didn't get lost!

7 PM

Road warm up/down 3:43 [2] 0.52 km (7:09 / km)
ahr:110 max:132

Back from the finish to download and back to the car.

Friday Feb 7, 2014 #

2 PM

slept:4.0 (rest day)

Bad nights sleep, not good at all.

At my statistics course today. Used Apple Maps last night on my phone as a travel aid, not going to comment on whether or not it got me to the right place (it did) but on the base map. In the city centre 3d building images were on the map, cool.

Nice day in Dublin, sounds like a wet one in kerry:-)

Checked with the organisers, it's ok to go to Maynooth.

Thursday Feb 6, 2014 #

3 PM

slept:7.0 weight:69.5kg (rest day)

Off to Dublin for more Statistics tomorrow. Labour and energy/climate on the agenda tomorrow, should be interesting.

Got told earlier i've to go to something on Cork on Wednesday, and i'm in Maynooth on Tuesday for something else. Training isn't going to plan, not that I had one. But reckon since the thing in Cork is in Ballincollig that I print off a map of the permanent course and hopefully have a lash at that afterwards.

Wednesday Feb 5, 2014 #

5 PM

Trails/Road warm up/down 18:00 [2] 3.23 km (5:34 / km) +12m 5:28 / km
ahr:134 max:152 shoes: Mizuno Wave Rider 16

3 laps of the outside plus 2 of the inside at An Ríocht. Time is an estimate as I seemed to have left my watch on while I changed shoes. Moving time is given to be the whole thing but since when it lost satellites inside I imagine the Garmin assumed I was moving.

Knees a small bit sore warming up, did some stretching before heading out on the track.

Shoes were sodden after last night, wasn't pleasant putting them on.

Track intervals 25:03 [5] 6.94 km (3:37 / km)
ahr:169 max:185 shoes: Nike Lunaracer+

4 * 1600 (would've said miles but didn't want to upset joshosh)

Plan was to run these the same as 2 weeks ago, same recovery, which I didn't check before I started, and run 1 more, so a 33% increase in the session. Legs actually felt better running fast than slow, but i've experienced that before.

Very happy with the times.


That was consistent. But wasn't helped by a serious headwind on the back straight. On the last rep the wind increased in strength on the 3rd lap, so was at least 2 seconds off target as a result, but got those seconds back on the last lap, happy. The 3rd and 4th 1600 were harder than the first two, but to be expected.

I did have company for the session, sort of, he stopped after 3.5 laps on the 1st 1600, as planned, then disappeared off the track after 200m of the 2nd, then reappeared after i'd run 150m of the last, but disappeared again before I finished the last. So as a result I was on my own for the majority of the session, and with a headwind, meant I was very happy with the session as a result. Effort.

GPS is funny, looks like the track is in 2 different places almost!
6 PM

Trails/Road warm up/down 16:00 [2] 2.53 km (6:19 / km) +12m 6:11 / km
ahr:137 max:145 shoes: Mizuno Wave Rider 16

Joined by a lad for 2 of the warm-down laps. Same story with the warm-up, musn't have stopped it.

Was feeling happy enough warming down, legs not feeling too bad.
10 PM


As it was a track session I was home later than usual, then had to cook dinner, after that I'd to head into Killarney to get my gear bag back, then home after tea & biscuits to pack for the weekend. Looking forward to it.

Pleased with session tonight, will write it up tomorrow if I get a chance, got an assignment to finish and sort out some posters first.

Tuesday Feb 4, 2014 #

5 PM

Trails/Road 51:55 [3] 10.13 km (5:08 / km) +186m 4:42 / km
ahr:150 max:181 slept:6.5 shoes: Mizuno Wave Rider 16


If i'd flippers they would've come in handy this evening.

Wind Warning for Dublin, Louth, Wexford, Wicklow, Meath, Cork, Kerry and Waterford
Another Atlantic storm depression will approach Ireland later Tuesday and Tuesday night. Southeast to east winds of mean speeds 65 to 80km/h., will gust 90 to 115 km/h., at times, along southern and eastern coasts. Large waves, high tides and low pressure values are likely to lead to some coastal flooding. Heavy rain or showers are also expected and with the water table so high, some river flooding is likely too.

Nice day but got worse as the afternoon went on. I'd a run in mind, checked what the Strava CR was up Torc at work as that was what I was after this evening, a goal for this evening. Planned on making a decision on whether to run in the car based on how much rain was hitting the wind screen. It was wet, and windy, but some drier bits in between, although heavy bits too. Decided to be stubborn and run!

Changed in the car as it was a bit windy as I got changed and it wasn't a nice start to the run, into the wind and rain along the main road. But once off the road and not into the wind it was more pleasant to run. I expected that I may face flooding early in the run along the path leading to the abbey, and it turned out I was right. As I said, flippers would have been handy. Also meant my runners took on a lot of water, so that didn't help my focus on Torc Waterfall.

Legs weren't fantastic, knees sore, and later in the run had a funny sort of feeling on my left leg.

The strava segment starts from the toilet block so I came out from the tunnel at speed. And maintained that speed to the base of the waterfall. Torc looked like a proper waterfall this evening, pity the weather wasn't up to enjoying the view and i'd no camera, probably would've been enough light to take a picture. Then turned the corner and onto the steps. As I climbed I realised that I was hurting, lungs were struggling. Pushed on and tried to keep at it. More steps and then some trail, followed by more steps. A flatter section then more steepness to finish off. Felt fairly wrecked at the end. Felt I was close to the existing CR but didn't realise i'd got it until I downloaded, so pleased with the effort. Know I can improve if someone decides to beat me.

Then descended the other side of the waterfall, using my torch for the first time. Across the road there were a couple of trees down so had to avoid them. Also went over on my ankle a bit between the trees so didn't enjoy the last section of this path before hitting the Muckross House-Torc road. Stayed on the road back towards the House. Lake was very high, bordered the edge of the road at the end of the open area where the stream enters the lake, and also just beyond Dundag.

The left leg was sore then from Muckross House back. The rain also got much heavier so visibility was impacted upon. Was glad to get to the car and changed. Was soaked at the end, really, really wet.

Spotted blue flashing lights on my way to work this morning, on the park side of the Lake Hotel, thought it was a checkpoint, but it was a ranger loading up a trailer with a deer, knocked down I imagine, with gardai for company.

Monday Feb 3, 2014 #


Bit late in the day, but thought about doing this a few weeks ago.

Crohane December 2012 - June 2013

And a multi-coloured version.

Crohane December 2012 - June 2013 coloured
10 AM


Bad night's sleep, might have had something to do with the 5 'small' cups of tea yesterday, 3 in my Rita mug and 2 in my Cork mug, there was also a can of Coke Zero at lunch.

Monday - Turbo Trainer
Tuesday - Running
Wednesday - Running (intervals)
Thursday - Rest (travelling to Dublin)
Friday - Rest (stats course in Dublin)
Saturday - Orienteering + Orienteering (Squad Training Weekend)
Sunday - Orienteering (a leinster event!!!)
5 PM

Turbo Trainer 1:02:59 [2]
ahr:128 max:143

Avg Cadence = 86rpm

Sad, finished the 3rd season of Game of Thrones. Bring on Season 4. And then to top it off one of the actresses is on Next Week's News on RTE2, fate!

Wonder what i'll start watching now?

Felt like I started off slow and upped the cadence later on, graph on Training Centre reflects this. Legs not feeling too bad today, some stretching done.

Sunday Feb 2, 2014 #

2 AM


Home late, will train in the morning...if I don't feel too lazy!!!
11 AM

Trails 48:46 [3] 9.85 km (4:57 / km) +235m 4:25 / km
ahr:154 max:173 slept:5.0 weight:68kg shoes: Inov8 X-Talon 212


Threw on around 3 layers then a jacket, to readjust to the difference in temperature. Didn't feel too tired considering the late night. Legs were ok, some pain in both knees and foot late on. Think i'll get a physio appointment for Monday/Tuesday week, the legs need the work, and after the Squad Weekend, c.hill will only be (rightly) suggesting it afterwards anyways.

Got done between the showers, a short one after 10minutes running, but didn't last too long. Met 5 people walking on the hill, 2 down and 3 up. Met a few more walkers elsewhere too, and a couple of lads on MTBs.

Good to get a run in. Didn't hand around at home to go to Watergrasshill. Wasn't planning on staying in Cork last night but plans changed due to the delay, so didn't change things even further to get the orienteering done. Will get a bit of that done in the next couple of weekends.

Weighed myself after the run, didn't gain any holiday weight, but maybe choosing to weigh myself after a run is cheating. Will check again tomorrow.

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