Training Log Archive: DoobyIn the 7 days ending Feb 18, 2015:
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Wednesday Feb 18, 2015 #
11 PM
Note
slept:6.0 (rest day)
Didn't sleep great.
Tired after Portugal.
No pain in the legs. Will run on Saturday and decide after that if I need physio.
Tired after Portugal.
No pain in the legs. Will run on Saturday and decide after that if I need physio.
Tuesday Feb 17, 2015 #
11 AM
Trails warm up/down 11:45 [2] 1.34 km (8:46 / km)
slept:8.0 shoes: Inov X-Talon (Blue)
Some running around the arena to warm up. Legs are tired today after last 4 days.
12 PM
Orienteering race 1:14:14 [5] **** 15.29 km (4:51 / km) +240m 4:30 / km
33c shoes: Inov X-Talon (Blue)
POM 2015 - Day 4 - Long
WOW. I ran a good cross country race today.
Ended up in the mass start since my other days results weren't great. A few of the bigger names that were supposed to be in the mass start didn't take the line but Bertuks did.
I hadn't really thought that i'd be anyway competitive today as I was tired but once I got running and into the flow I was happy enough with trying to hang on for as long as I could.
Followed the train towards 1, with the slower starters it seemed. Punched a wrong control to start with, saw others punch so copied, but a check of the code revealed I needed to look again. Kept going after the train towards 2 and then on towards 3. This was the start of a butterfly, phi loop of some sorts. Swiss lad and another chap in front so went with them. Navigation here was straightforward, simple enough loop really.
Then it was back into a bigger train leaving 9 towards 10 and back into the same course. I was a few runners back at this stage but still in touch. Probably around 6-8 runners in the pack now. Stayed with it to 13 and then on towards 14. Thought I might have lost them leaving 14 but caught sight of them on the track in front of me. I wasn't losing time in the green.
Made sure to catch up towards 15. At this stage I was hoping for the tow as far as the spectator control, thinking beyond that was hard. Kept in touch still through the green to 17 and then towards 18 I took a gel. Hard to do so moving at this speed. Was at the end of the Bertuks train at the spectator, maybe 10-15m behind. Around the green and then along the tracks to 20, which was the start of a butterfly. 2 options. Bertuks wasn't going my direction but an Austrian was. Caught a Nydalens lad too who wasn't in the mass start. Again this loop was straight forward enough. And was behind the austrian heading towards 30. Myself and the Nydalens lad got stuck in the dark green after crossing the road trying to find a better route so lost 30 seconds here. I punched 32 after the Nydalens chap but he left it a funny direction and I was more direct. I put the head down here and ran hard for the last control, got there ahead and stayed in front of Mr Nydalens to the finish.
Felt fantastic after crossing the line but not much left.
Fair enough, the amount of independent navigation that I did today was minimal, made sure I was going in the right direction but other than that I didn't make much choices for myself. On the other hand I was able to stick with the group of runners that I was with. That is the one thing I will take home from POM. I just need to be able to orienteer at that sort of speed for an entire race.
Results
WinSplits
QR
Overall Results
WOW. I ran a good cross country race today.
Ended up in the mass start since my other days results weren't great. A few of the bigger names that were supposed to be in the mass start didn't take the line but Bertuks did.
I hadn't really thought that i'd be anyway competitive today as I was tired but once I got running and into the flow I was happy enough with trying to hang on for as long as I could.
Followed the train towards 1, with the slower starters it seemed. Punched a wrong control to start with, saw others punch so copied, but a check of the code revealed I needed to look again. Kept going after the train towards 2 and then on towards 3. This was the start of a butterfly, phi loop of some sorts. Swiss lad and another chap in front so went with them. Navigation here was straightforward, simple enough loop really.
Then it was back into a bigger train leaving 9 towards 10 and back into the same course. I was a few runners back at this stage but still in touch. Probably around 6-8 runners in the pack now. Stayed with it to 13 and then on towards 14. Thought I might have lost them leaving 14 but caught sight of them on the track in front of me. I wasn't losing time in the green.
Made sure to catch up towards 15. At this stage I was hoping for the tow as far as the spectator control, thinking beyond that was hard. Kept in touch still through the green to 17 and then towards 18 I took a gel. Hard to do so moving at this speed. Was at the end of the Bertuks train at the spectator, maybe 10-15m behind. Around the green and then along the tracks to 20, which was the start of a butterfly. 2 options. Bertuks wasn't going my direction but an Austrian was. Caught a Nydalens lad too who wasn't in the mass start. Again this loop was straight forward enough. And was behind the austrian heading towards 30. Myself and the Nydalens lad got stuck in the dark green after crossing the road trying to find a better route so lost 30 seconds here. I punched 32 after the Nydalens chap but he left it a funny direction and I was more direct. I put the head down here and ran hard for the last control, got there ahead and stayed in front of Mr Nydalens to the finish.
Felt fantastic after crossing the line but not much left.
Fair enough, the amount of independent navigation that I did today was minimal, made sure I was going in the right direction but other than that I didn't make much choices for myself. On the other hand I was able to stick with the group of runners that I was with. That is the one thing I will take home from POM. I just need to be able to orienteer at that sort of speed for an entire race.
Results
WinSplits
QR
Overall Results
2 PM
Trails warm up/down 7:04 [2]
shoes: Inov X-Talon (Blue)
3 PM
Note
To say I'm tired after the last 5 days of orienteering is an understatement. Definitely disappointed with Day 1 and the WRE yesterday, both contained a 10 minute mistake for different reasons, stupidity being the common element.
As a result I didn't make the mass start today. So the also rans had a mass start. A few of the big names skipped the race today though.
http://arquivo.pom.pt/2015/PreResults/pom2015_prer...
Think I finished POM on a really high note.
Pretty pleased with my run today, but it was mainly just a run, spent 0 time on my own. But still was able to keep up.
Need to rest now.
As a result I didn't make the mass start today. So the also rans had a mass start. A few of the big names skipped the race today though.
http://arquivo.pom.pt/2015/PreResults/pom2015_prer...
Think I finished POM on a really high note.
Pretty pleased with my run today, but it was mainly just a run, spent 0 time on my own. But still was able to keep up.
Need to rest now.
Monday Feb 16, 2015 #
Note
(Written a day late)
Monday - Orienteering (POM)
Tuesday - Orienteering (POM)
Wednesday - Rest (Travelling)
Thursday - Turbo (20-30 minutes recovery)
Friday - Turbo
Saturday - Run
Sunday - Rest/Orienteering (organising an event for scouts)
Thursday/Friday could turn into rest days yet of some sort. Will see how the body is after POM.
Monday - Orienteering (POM)
Tuesday - Orienteering (POM)
Wednesday - Rest (Travelling)
Thursday - Turbo (20-30 minutes recovery)
Friday - Turbo
Saturday - Run
Sunday - Rest/Orienteering (organising an event for scouts)
Thursday/Friday could turn into rest days yet of some sort. Will see how the body is after POM.
10 AM
Trails/Road warm up/down 13:52 [2] 1.5 km (9:15 / km)
slept:8.0 shoes: Inov X-Talon (Blue)
Jog to the start with Roar. Feeling ok, not much I can do about it anyways.
Distance is guessed as no GPS today. Nice morning for a race.
Distance is guessed as no GPS today. Nice morning for a race.
Orienteering race 2:00:50 [5] ****
32c shoes: Inov X-Talon (Blue)
POM 2015 - Day 3 - Long WRE
Since it was a WRE the plan of course was to race at 100%. There was the issue that it was a long race but that was just extra running so more time in the forest.
Didn't start very well. Got 1 ok but lost time to 2, messed around in some green getting a bit stuck and off line. But then moved on to the next set of controls. Some longer legs. Stayed on the track to 6 a lot and got passed by some lad, stuck with him to 8 and then towards 9. Slight hesitation before 9 but nothing really lost.
Leaving 9 I took a gel and my plan was to hit the track to the north and then go from there. I don't know what happened for the next 7 minutes or so. No idea when or where I crossed the tracks between 9 and 10. Ended up on a north-south track so followed that north. Saw the road to the north and assumed I was on the track to east of 10. So cut into the forest and then found a drain. Stopped dead and decided to find this drain on the map. Turns out I was west of 10, oops. Alarm bells should've rang earlier when I saw a SE at the track junction heading southwest. So another 10 minute mistake today due to a lack of concentration. STUPID.
But again like Saturday once the mistake was made I put it behind me and kept racing. At around 17 or 18 I got caught by a german lad so held on to him until after the spectator control. He lost some time after this control so I got ahead of him so we finished close together.
Missed 24 slightly. Some tough green down in this part of the course. And then had to revisit this area on the last part of the course.
So some small misses here and there but the 10 minuter was the killer. Fitness got me around so that is something I can take away from POM.
Results
WinSplits
WRE Points
Map
Since it was a WRE the plan of course was to race at 100%. There was the issue that it was a long race but that was just extra running so more time in the forest.
Didn't start very well. Got 1 ok but lost time to 2, messed around in some green getting a bit stuck and off line. But then moved on to the next set of controls. Some longer legs. Stayed on the track to 6 a lot and got passed by some lad, stuck with him to 8 and then towards 9. Slight hesitation before 9 but nothing really lost.
Leaving 9 I took a gel and my plan was to hit the track to the north and then go from there. I don't know what happened for the next 7 minutes or so. No idea when or where I crossed the tracks between 9 and 10. Ended up on a north-south track so followed that north. Saw the road to the north and assumed I was on the track to east of 10. So cut into the forest and then found a drain. Stopped dead and decided to find this drain on the map. Turns out I was west of 10, oops. Alarm bells should've rang earlier when I saw a SE at the track junction heading southwest. So another 10 minute mistake today due to a lack of concentration. STUPID.
But again like Saturday once the mistake was made I put it behind me and kept racing. At around 17 or 18 I got caught by a german lad so held on to him until after the spectator control. He lost some time after this control so I got ahead of him so we finished close together.
Missed 24 slightly. Some tough green down in this part of the course. And then had to revisit this area on the last part of the course.
So some small misses here and there but the 10 minuter was the killer. Fitness got me around so that is something I can take away from POM.
Results
WinSplits
WRE Points
Map
1 PM
Road warm up/down 5:28 [2]
shoes: Inov X-Talon (Blue)
Jogged back to the car plus some extra running as far as the bus, then turned around. Very very tired. Tough day at the office.
Sunday Feb 15, 2015 #
10 AM
Orienteering race 46:10 [5] **** 8.94 km (5:10 / km)
25c shoes: Inov X-Talon (Blue)
POM 2015 - Day 2 - Middle
Since it was a middle distance my plan was to run hard at race pace. Made a small mess at 2 then got through the next few controls grand. Got a bit confused on the way to 8, hesitated with a track coming in from my left but contours to the right weren't right so kept going.
Went a bit left to 10 but straighter would've been faster. Started to feel a bit tired now but tried to keep pushing. Bad route to 16 through the middle of the green, got a small bit stuck.
Missed 21. Went left and then cut up. Didn't read the vegetation correctly so overshot and lost a minute or so. My direction then from 23 to 24 wasn't great either.
Ran hard today and gave what I could. Some time lost so need to focus a bit more.
Results
WinSplits
QR
Since it was a middle distance my plan was to run hard at race pace. Made a small mess at 2 then got through the next few controls grand. Got a bit confused on the way to 8, hesitated with a track coming in from my left but contours to the right weren't right so kept going.
Went a bit left to 10 but straighter would've been faster. Started to feel a bit tired now but tried to keep pushing. Bad route to 16 through the middle of the green, got a small bit stuck.
Missed 21. Went left and then cut up. Didn't read the vegetation correctly so overshot and lost a minute or so. My direction then from 23 to 24 wasn't great either.
Ran hard today and gave what I could. Some time lost so need to focus a bit more.
Results
WinSplits
QR
Trails 12:54 [1] 1.59 km (8:07 / km)
slept:8.0 shoes: Inov X-Talon (Blue)
Jog to the start plus some more jogging around the forest in the area of the start.
11 AM
Trails 6:09 [1] 0.74 km (8:19 / km)
shoes: Inov X-Talon (Blue)
Jogged back towards the car plus a bit more up and down the road. Better warm down today.
Saturday Feb 14, 2015 #
9 AM
Trails warm up/down 7:45 [1] 1.12 km (6:55 / km)
slept:7.5 shoes: Inov X-Talon (Blue)
Run down the road to the start plus a bit more. Did some stretching too. Feeling grand ahead of a 17km race. Early start too so looks like i'll be finished for lunch, and before jonnyq goes out, late start!
10 AM
Orienteering race 1:58:29 [5] **** 19.98 km (5:56 / km) +315m 5:30 / km
26c shoes: Inov X-Talon (Blue)
POM 2015 - Day 1 - Long
Some positives regarding this race but also some seriously bad negatives.
Was pleased with my start but jarred my left ankle on the way to 1. This did affect me a bit throughout the race but still tried to run.
First 3 controls were grand. But then came control 4. To say I was pissed with the mistake I made here was an understatement. Stupid stupid error. Followed my plan, hit a control, read the description, wasn't what I thought I was looking for. Reckoned control was in a clearing to the southeast and then navigated to where I thought 4 should be relative to that control. Did a lot of faffing about in green. Ended up hitting the road to the west. Then as I was coming back south from the track to the north that the control i'd hit 10 minutes ago was actually number 4. I'll say it again, STUPID.
Went straight to 5 but direction veered near the end and hit the track to the west. Also veered west at 7, the green here wasn't nice, not a fair leg as later starters had elephant tracks of sorts through the green so lost some time here.
After crossing the road the terrain changed, a lot more runnable but less features, started to enjoy it more. Had put the issues of earlier behind me and was running well. Lost some seconds at 14.
Got caught by a lad in red around number 16 I think so hung on to him until after the spectator. That helped me through that period. Orienteering wasn't too difficult though.
Was tired finishing but the positives were that I had the fitness for the race. 10 minutes off my time would've made a big difference.
Resultshttp://arquivo.pom.pt/2015/Results/pom2015_results...
WinSplits
QR
Some positives regarding this race but also some seriously bad negatives.
Was pleased with my start but jarred my left ankle on the way to 1. This did affect me a bit throughout the race but still tried to run.
First 3 controls were grand. But then came control 4. To say I was pissed with the mistake I made here was an understatement. Stupid stupid error. Followed my plan, hit a control, read the description, wasn't what I thought I was looking for. Reckoned control was in a clearing to the southeast and then navigated to where I thought 4 should be relative to that control. Did a lot of faffing about in green. Ended up hitting the road to the west. Then as I was coming back south from the track to the north that the control i'd hit 10 minutes ago was actually number 4. I'll say it again, STUPID.
Went straight to 5 but direction veered near the end and hit the track to the west. Also veered west at 7, the green here wasn't nice, not a fair leg as later starters had elephant tracks of sorts through the green so lost some time here.
After crossing the road the terrain changed, a lot more runnable but less features, started to enjoy it more. Had put the issues of earlier behind me and was running well. Lost some seconds at 14.
Got caught by a lad in red around number 16 I think so hung on to him until after the spectator. That helped me through that period. Orienteering wasn't too difficult though.
Was tired finishing but the positives were that I had the fitness for the race. 10 minutes off my time would've made a big difference.
Resultshttp://arquivo.pom.pt/2015/Results/pom2015_results...
WinSplits
QR
12 PM
Trails warm up/down 2:16 [2]
shoes: Inov X-Talon (Blue)
Tired, so token warm down. Did do some stretching though in the forest.
8 PM
Orienteering race 19:57 [4] ***** 3.68 km (5:25 / km) +40m 5:09 / km
23c shoes: Mizuno Wave Rider 17-Red
POM 2015 - Day 1 - Night Sprint
Again the plan for this sprint was to run slow, and definitely did that.
For the size of the area it turned into a very tricky sprint, lots of small alleys.
Bad choice to 2, should've gone more left.
Spectator control at 15 i'd trouble leaving, found it very bright and had trouble reading my map. Did go to the correct side of the wall. 19 had alleys into and out of it the width of a person! Also there was an uncrossable wall covered by the circle at 19 so did consider leaving the control that direction to 20 but there was a wall in the way.
QR
Again the plan for this sprint was to run slow, and definitely did that.
For the size of the area it turned into a very tricky sprint, lots of small alleys.
Bad choice to 2, should've gone more left.
Spectator control at 15 i'd trouble leaving, found it very bright and had trouble reading my map. Did go to the correct side of the wall. 19 had alleys into and out of it the width of a person! Also there was an uncrossable wall covered by the circle at 19 so did consider leaving the control that direction to 20 but there was a wall in the way.
QR
Road warm up/down 8:14 [2] 1.17 km (7:02 / km)
shoes: Mizuno Wave Rider 17-Red
Jog to the start in the dark. Heavy rain that was falling during the drive to the event had stopped so that was a bonus. Legs tired but tried to warm them.
Friday Feb 13, 2015 #
Event: Portugal O Meeting
3 PM
Road 5:48 [1] 0.86 km (6:45 / km)
slept:4.0 shoes: Mizuno Wave Rider 17-Red
A few minutes warming down around the place.
Orienteering race 17:36 [4] **** 3.76 km (4:41 / km) +25m 4:32 / km
16c shoes: Mizuno Wave Rider 17-Red
POM 2015 - Day 0 - Sprint
Plan was to run slow enough, even wore my jacket due to the rain, racing wasn't my focus, just enjoying the run.
I orienteered mostly ok, apart from number 10. Was careful to read the description in advance, had actually done some planning ahead for this one, but misread the description so was on the wrong side of the hedge. Punched a control but wrong code so I was definitely wrong.
After that it was grand again.
Got to use SI Air :-)
QR
Plan was to run slow enough, even wore my jacket due to the rain, racing wasn't my focus, just enjoying the run.
I orienteered mostly ok, apart from number 10. Was careful to read the description in advance, had actually done some planning ahead for this one, but misread the description so was on the wrong side of the hedge. Punched a control but wrong code so I was definitely wrong.
After that it was grand again.
Got to use SI Air :-)
QR
Trails/Road 9:01 [1] 1.14 km (7:55 / km)
shoes: Mizuno Wave Rider 17-Red
Very early start to get the Lisbon flight.
Spectated at the Sprint Relay and then we'd been given individual starts rather than a mixed relay team for some reason. Damp afternoon but dried up around time to run. Slow warm up.
Spectated at the Sprint Relay and then we'd been given individual starts rather than a mixed relay team for some reason. Damp afternoon but dried up around time to run. Slow warm up.
Thursday Feb 12, 2015 #
11 AM
Note
slept:7.5 (rest day)
Travelling to Dublin after work ahead of an early flight tomorrow. Not looking forward to my alarm in the morning, 1st digit will be a 4. Too soon after that Bergen return flight to not remember how much I dislike that early in the morning. But on the bright side it does mean i'll be in Portugal for a late Breakfast :-)
POM is going to be good.
POM is going to be good.