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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending May 4:

activity # timemileskm+m
  Orienteering4 2:16:23 13.11(10:24) 21.1(6:28) 33887c
  Trails3 1:10:10 5.96(11:47) 9.58(7:19) 78
  Cycling1 1:05:43 20.73(3:10) 33.37(1:58) 132
  Total6 4:32:16 39.8(6:50) 64.06(4:15) 54987c

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Saturday May 4 #

1 PM

Trails warm up/down 11:46 [2] 1.5 km (7:51 / km) +26m 7:14 / km
ahr:121 max:148 shoes: Inov8 X-Talon (Yellow)

Orienteering race 37:22 [5] *** 6.16 km (6:04 / km) +116m 5:32 / km
ahr:172 max:182 22c shoes: Inov8 X-Talon (Yellow)

IOC Middle 2019
Castle Archdale
Joint 3rd (2nd Irish)

Feeling motivated to run hard today, there was no other option.

To 1 I got the top of the hill but felt the control was a bit further after the open area than I expected so a couple of seconds lost. Got 2 fine and to 3 went left of the green before staying too low and crossing the wall before having to climb up to the control. Good through the next section of 4, 5 and 6, no issues. Hit the track to 7 and followed it around but then didn't concentrate or check my map cutting in and ended up too low, had it in my head that the control was closer to the open, it wasn't.

Followed the elephant tracks to 8 and hesitated a bit before 9, the white forest had lower visibility than that in which 8 was located. Saw the fallen tree and ran to it. Drifted a bit left to 10 but knew i'd done it.

Had looked at the long leg on the way to 7, and decided on straight. Some good running up the hill next to the dark green. Then a bit rougher down the hill and also up the 2nd hill. There seemed to be a track at the edge of the white before the control. So hesitated. Could see there was more climb and realised the actual track was the other side of the trees. Not much lost here.

12 was scrappy, definitely hesitated and didn't really understand the map or find the drain i'd hoped to find, think I was lucky enough on this control. The next few controls were grand. And then 16 was another control in light green. Went to it veering close to the earthbank on top of the hill, and then took a bearing. Hit the 1st drain and then hit the drain with the control a small bit left, so some seconds lost being careful.

Rough getting out to the track before getting into 17. Went left to 18 and also left to 20. Comparing the splits I lost time between here and the finish. Could feel I was tired climbing up to 21. But gave it what I had left from here to the finish which turned out to be all important for a podium place.

Despite my interpretation of the race Attackpoint splits doesn't record a mistake but my running speed was slower. Think that's understandable. Impressive running by Paul today, very impressive, and a well deserved title for him. I'm definitely happy with my result.

RouteGadget
2 PM

Trails warm up/down 20:59 [3] 3.12 km (6:44 / km) +23m 6:30 / km
ahr:131 max:152 shoes: Inov8 X-Talon (Yellow)

Friday May 3 #

6 PM

Trails warm up/down 16:36 [2] 2.14 km (7:44 / km) +20m 7:24 / km
ahr:122 max:141 shoes: Inov8 X-Talon (Yellow)

Orienteering race 11:47 [5] *** 2.55 km (4:37 / km) +12m 4:31 / km
ahr:172 max:180 18c shoes: Inov8 X-Talon (Yellow)

IOC Sprint 2019
Florencecourt House & Gardens
3rd

Went with o bottoms and socks, didn't know what the terrain would be like but expected some forest. Could probably have got around in shorts but not like what I wore cost me time.

I went left of the house to 1, don't think it was the best option. Had an idea what way to go to 2 after seeing Neil on my way to 1. The bank wasn't easy to get up by the side of the building. Ended up too low I think for 3 and then maybe went the wrong way around the building based on where I approached the building from.

Got stuck under some branches getting into 4. Gaining on Neil here. Saw him jump the stream to 6 and when I went to do the same had a double take when I saw how far I'd to jump, made it. Passed Neil leaving 6.

Hadn't really worked out what to do for 8 but went across the forest and big stream again before hitting the path. Some time lost here I feel. Had looked ahead to 8 but was more focused on what 8 was going to look like than the exit from 7. Was ok when I got into the circle but struggled while racing to read the circle properly.

9 was a hard run with some climb. Then into the building again for 10. Had this control sussed in the start box as reckoned 10 might have been where 1 was going to be. 11 - 13 were easy. Bit rough getting into 14 and hesitated early.

Ok to 15 and not sure if the way I went, right, was better than left to 16. Last couple of controls were grand then but the bend at the last control was tighter than I expected.

Overall have to be happy with this race as really had no clue what sort of race shape i'm in or what speed was there to use. The race was a bit stop/start with only a few legs of hard running. There was enough of a gap to Colm and Paul to know that their times were too good for me.

RouteGadget

Trails warm up/down 20:49 [2] 2.82 km (7:22 / km) +10m 7:15 / km
ahr:129 max:145 shoes: Inov8 X-Talon (Yellow)

Thursday May 2 #

10 PM

Note
(rest day)

Tired, need some sleep. Hopefully I get some this weekend!
O gear ready, will pack the rest in the morning.

Wednesday May 1 #

1 PM

Note
(rest day)

1st of 2 pre IOC rest days. Back a bit stiff, know it's down to sleeping position. But Erik is quite happy to come share our bed every night at varying times so going to be hard to change that habit, if he gets teeth that should help!

Legs a small bit tired today but feeling fine other than that.

Tuesday Apr 30 #

5 PM

Orienteering 34:01 [3] *** 4.1 km (8:18 / km) +138m 7:06 / km
ahr:150 max:167 18c shoes: Icebug Sisu olx

Muckross

Planned a short course with the plan being to focus on exit direction from control and also direction during the leg. Wouldn’t rate it as being a successful session as a few small errors along with bad direction on occasion meant the purpose of the exercise was affected. Did relocate quickly though when needed. Some controls went well so not all bad. Map out of date too in terms of vegetation so another mitigating factor.

Familiarity with the area reduced value a bit too.

Right Achilles ok in the woods and legs in general ok running. Left ankle did remind me it’s not that strong at the moment on the warm down loop!

Lovely evening to be running in the forest.

Also probably the first 7 days in a row for a long time, something to be positive about. Now it’s time to rest ahead of the weekend.

Monday Apr 29 #

9 AM

Note

IOC week so a taper.

Legs feeling tired this morning after the last few days but not sore. So that's good. Half thinking of doing some o training tomorrow. Not sure what type. Must do some research into the IOC areas and use that to influence the decision.

Monday - Bike
Tuesday - Orienteering/Bike
Wednesday - Rest
Thursday - Rest
Friday - IOC Sprint
Saturday - IOC Middle
Sunday - Orienteering Training
6 PM

Cycling 1:05:43 [3] 33.37 km (1:58 / km) +132m 1:56 / km
ahr:143 max:164 shoes: Spiuk ZS11

Pace slower than last effort, legs feeling fine this evening but wind stronger. Didn't use the wind when I had it as much as I could have. Also got damper as the spin went on. Looks like it's setting in for the evening, so did well I think to get out. Can't say I felt like I got wet. Didn't bother me.

Knee ok mostly pedaling. There is some tiredness in the legs but will see what the plan is tomorrow, right achilles maybe I can sort of feel so possibly might be something to rest rather than run on tomorrow.

Sunday Apr 28 #

11 AM

Orienteering race 53:13 [4] *** 8.29 km (6:25 / km) +72m 6:09 / km
ahr:169 max:178 29c shoes: Inov8 X-Talon (Yellow)

Ross Castle

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