Training Log Archive: Dooby

Feeling a small bit tired today but not that bad. Hamstrings felt like cramping again last night, left one in particular when I was stretching before bed.

Thought my colleague would be driving us to Maynooth but looks like i'm driving now!

Not enough time last night or enough motivation to write up the weekend so looks like it'll have to wait until the end of the week unless I get a chance today. Was a great weekend of training.

Monday - Rest (driving to Maynooth)
Tuesday - Rest (course all day in Maynooth)
Wednesday - Running
Thursday - Running/Turbo
Friday - Running/Turbo
Saturday - Orienteering (night o)
Sunday - Orienteering

Very short warm-up before the Vale of Clare event. Chilly.

Vale of Clara - Leinster League

Wasn't an event I was going to take easy, had some competition for a change.

Chose the 1:15000 scale option at the start.

1. (1:21, +0:06) (1:21, +0:06)
Not that slow off the mark, was a bit uncertain with the scale at the start. Saw a tree and hoped it was the right one, felt i'd cut in too early, but got it right.

2. (6:12, -0:26) (7:33, -0:26) Used my compass to point me in the right direction, felt I was running fast but didn't feel under pressure. Split says I was moving fast.

3. (3:21, -0:14) (10:54, -0:40) Wasn't expecting a fastest split up the hill. Near the top I spotted a path on the map further along between the lower and upper road so wondered if that was a faster route. Wasn't too accurate in the circle, got helped by other orienteers.

4. (1:08, +0:17) (12:02, -0:26) Based on the gps track my direction wasn't great for this one, 17 seconds is a lot to lose over this leg.

5. (1:48, +0:10) (13:50, -1:23) Know where I lost time, hesitation, hit the depressions above it and had to drop down.

6. (0:51, -0:06) (14:41, -1:33) Easy lef/

7. (2:22, +1:33) (17:03, -0:00) Short but clearly lost a lot of time. I blame the map! No way was the sem-open different to the green. Just didn't get it. Ended up in the green to the south, but figured it out and then saw the control.

8. (0:59, -0:02) (18:02, -0:10) Got this grand. Across the semi-open and up the hill.

9. (2:02, +1:07) (20:04, +0:55) Made a mistake here again, hit the road, crossed it and the 2 walls but was to the left and then went more left. Realised if by seeing the wall corner so had to turn back.

10. (1:52, +0:10) (21:56, +0:57) Lost some time here too, might just have been due to hesitation, misinterpreted what I thought the area would look like. Nearly a minute behind now!

11. (0:59, +0:01) (22:55, +0:43) Not much lost here but gained back some time.

12. (2:10, +0:02) (25:05, +0:30) Dropped to the road and gained back another 13 seconds.

13. (3:15, -0:54) (28:20, -0:59) Nearly a minute faster than the rest on this uphill leg so my climbing isn't all that bad. Wasn't sure how I was going to get the control, was on a bearing after the road crossing, but then realised the hill behind the control could be used so just followed that along and hit the crag. Simpler than I expected it to be. And back into the lead in the race.

14. (3:51, +0:09) (32:11, -1:32) Got into the white near the control but found it vague, just ran a bit more and saw the control, thought the semi-open was going to be obvious but it wasn't.

15. (2:24, +0:24) (34:35, -1:24) Again hesitation near the control, and probably didn't chose the best areas for running in, some overgrowth. Didn't really know where I was when I hit the veg change, expected the control to my left or right, not in front!

16. (1:45, +0:01) (36:20, -1:23) Again expected the control to my left rather than right. Got a bit wet in the marsh.

17. (1:20, -0:05) (37:40, -1:44) Followed the wall then climbed.

18. (1:50, +0:13) (39:30, -2:08) Expected to lose time on this. Might have done it better if I planned it a bit more and visualised the control site. Had to come back into the control. Runnability not great.

19. (2:54, +0:19) (42:24, -1:52) Made a small mistake leaving 18, hit the road and crossed into the white forest there thinking it was further on. Realised it quickly but contributed to the time loss.

20. (0:27, -0:00) (42:51, -2:01) Short leg, not much to be lost or gained here.

21. (1:57, -0:10) (44:48, -2:54) Wasn't expecting a fastest split on this one but did leave 20 aggressively. Hit the path and cut into the green. Dropped a bit and then contoured. Ended up at the control, on the right level, but more by accident than design. Gained nearly a minute on 2nd place here.

22. (4:20, +0:43) (49:08, -2:24) Expected to lose time here but lost more than I thought. Was starting to feel tired at this stage so didn't feel I was moving too well, and felt I was struggling getting down the hill.

23. (4:36, +0:11) (53:44, -2:31) Took a gel on the road here, needed it, and then the climb from the road was rough.

24. (2:13, -0:12) (55:57, -3:04) Just contoured along, passing the green on the way. The path on the map I didn't notice. Picked up 30 seconds on 2nd.

25. (1:09, +0:03) (57:06, -3:19) Dropped a small bit, and went around the hill. Control was just below me.

26. (1:35, +0:08) (58:41, -3:20) Definitely tired by now but just tried to keep going.

27. (0:46, -0:05) (59:27, -3:30) Just ran in the general direction, but felt i'd hit the control sooner than I did.

28. (1:53, -0:02) (61:20, -3:53) Out onto the road and then cut in by the ride. Climbed and then contoured.

29. (2:36, -0:07) (63:56, -4:12) Looked at a few options here, left onto the road or a straighter option. Ended up with the straight option. Looks like I did it alright. White after the semi-open was visible, and the control was on top of the wall.

30. (0:20, +0:01) (64:16, -4:12) Run in.

Legs felt like cramping afterwards, the affects of the weekend starting to hit home near the end of the race. Some small mistakes that could have been more costly but orienteering was also good in places. Negatives and positives.

But, well worth the run. I really enjoyed this area and the well planned course by Conor. Didn't know what sort of area it was going to be, map looked alright, and it turned out to be a gem of an area. Bit like Muckross in places.

Results
Splitsbrowser
Routegadget

Warm-down after the finish, not an easy job back, legs not feeling the best, bit of cramp. Then some jogging back to number 1 with Finn for a photoshoot and the job back. Time a bit messed up so just guessed.

Brown - Splits

Event: Ireland Senior Squad Training Weekend
 

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

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:-)

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.

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.

Hollywood

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!

Results

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

Long - Splits

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.

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.

C • Maynooth 4

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.

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.

5.28
5.28
5.28
5.28

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!

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.

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.

Muckross

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

STATUS ORANGE (Met Eireann)
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.