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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Jun 30, 2014:

activity # timemileskm+m
  Orienteering4 2:15:43 12.14 19.53 32072c
  Physio1 1:00:00
  Road3 23:00 0.83 1.33
  Trails1 13:293c
  Total7 3:52:12 12.96 20.86 32075c
  [1-5]6 2:52:12
averages - sleep:6.3 weight:70kg

» now

Monday Jun 30, 2014 #

10 AM

Orienteering 31:57 [4] 6.88 km (4:39 / km) +11m 4:36 / km
ahr:158 max:168 slept:7.0 shoes: Mizuno Wave Rider 16


Got the train in fro Conegliano, easier than driving. And then the start was close-by to train station. Training course was planned by Colm, so the course was unknown before the start.

Myself and Niamh waited with the bags while Joshosh and Colm ran. We were waiting for a while, a bit longer than you'd expect for a sprint training course. Lads eventually turned up and yes, the course was long.

So then I started. Got chased by a dog leaving the start, and also had a dog issue at 5. Had no issues orienteering, and chose routes that sometimes were possibly experimental. The legs around 3-6 involved the same bridge 3 times, so was getting tired of that.

The sore spot from yesterday didn't bother me. Calf a small bit sore but will rest it.

Sunday Jun 29, 2014 #

12 PM

Trails warm up/down 13:29 [2] ***
3c shoes: VJ Falcons 2014


Jog on the trails to the start plus some time on the warm-up map. Lots of nettles there and steep.

Orienteering race 50:42 [5] ***** 4.5 km (11:16 / km) +290m 8:31 / km
24c slept:7.0 shoes: VJ Falcons 2014

Alpe Adria Cup - Middle
Forest del Cansiglio

Was hoping to run alight here but didn't!

Got the first 2 ok but messed up 3, ended up too low and relocated off the big depression south of it. Next few controls I was happy with, but then the longest leg to 9 I kinda lost track of where I was so that slowed me down. Did hit the track before it so knew where I was then, not much lost. Then 12 I overshot, shouldn't have but did. Relocated off 2.

21 was another control where I lost time. And then my direction to 22 was seriously off, nearly hit the finish I was that far wrong, so a few minutes here.

Overall a poor race. I'd like to get a good Middle WRE under my belt one of these days.

Sore ITB on the left afterwards, could feel it out there. So that wasn't good. The hills and rough terrain at fault.


Saturday Jun 28, 2014 #

7 PM

Road warm up/down 15:00 [2]
slept:8.0 shoes: Mizuno Wave Rider 16

Early warm-up for Sprint WRE in Conegliano. Jogged down the street and back with Joshosh. Plus some more random wandering. Just put in time rather than distance as only using watch, not Garmin.
8 PM

Orienteering race 18:07 [5] *** 3.3 km (5:29 / km)
26c shoes: Nike Lunaracer+

Alpe Adria Cup - Sprint
Conegliano Centro

Using map distance, and it's missing climb, and by christ there was climb in the course!

For starters they were using SI AIR, so did a good bit of looking at the spectator control to see how people were punching it. No complaints or issues with my race and the system.

Probably ran this race harder than I intended but reckon I was at 90%. Wasn't sure going to 1 of the left route, but from looking at the map beforehand I reckoned the 1st control would be where it was. Left to 2. Also left to 3, but right could've been quicker.

Slight hesitation before turn to 5, but was struggling to get my head around there being a control to get. The spectator control was easy after all the spectating at it. Tough climb to 10 though. After that it was a map exchange. Went left to 14 but right might have been quicker. Lot of controls in this section. Then the long leg from 20-21. It was horrific. Died the most horrible of deaths on the steps. Then it was all downhill to the finish. Slight hesitation for 25, wasn't sure where the control was going to be.

Then the very fast finish since you didn't have to punch the last control.

Results 18th, happy with that place in a WRE

Got 1068 points for it, and finished ahead of the other Irish. And body in one piece.

Orienteering warm up/down 12:00 [2]
shoes: Mizuno Wave Rider 16

Warmdown with Josh and Colm around some of the controls in the southwest section. Legs tired afterwards.

Friday Jun 27, 2014 #

5 AM


Arrivederci Irlanda
2 PM

Road warm up/down 2:16 [2] 0.35 km (6:30 / km)
ahr:125 max:136 shoes: Mizuno Wave Rider 16

Hot in Treviso.

Jog with Joshosh to the start of training course. Car park was busy, tough to find a space.

Orienteering 22:57 [4] *** 4.85 km (4:44 / km) +19m 4:38 / km
ahr:164 max:173 22c shoes: Mizuno Wave Rider 16

Sprint Training

Wasn't planning on running too hard but HR is higher than normal, but that could be down to heat and/or tiredness. Legs felt ok.

Didn't execute plan to 4 so good, crossed the 1st bridge and then got a bit confused. Other than that I was orienteering ok, but again lost where I was ahead of 21, missed crossing the river. Some tricky sections and with people and traffic to contend with it, it made for a tricky training course, but no harm in that.

Dark in some of the passages, more covered shopping malls. Only realised a few days later that one of the controls, number 9 was on Fontana delle tette (The Fountain of Tits)!!!
3 PM

Road warm up/down 5:44 [2] 0.98 km (5:50 / km)
ahr:150 max:161 shoes: Mizuno Wave Rider 16

Jog back to car with Joshosh. Along the top of the city walls, so think Garmin is wrong not recording any climb. Legs feeling ok.

Thursday Jun 26, 2014 #

11 AM

slept:6.5 weight:70kg (rest day)

Car loaded for home and flight to Italy tomorrow morning.
Calf feeling less sore after physio on Tuesday, put some heat on it and the ankle yesterday evening.

Raining today, and weather looks a bit better in Italy than here, that's what I want to see.

Wednesday Jun 25, 2014 #

2 PM

slept:6.5 (rest day)

Day off to prepare for WOC. Packing this evening and on the way home i'm going to have a look in a shop for some banquet gear, be the 1st time where i've been involved that something has been sorted beforehand. Nothing was of a high enough standard for Conor yesterday, so the responsibility lies with me, and my standards are low.

Got negative feedback from 1 person on this idea,, to accessorise the outfit!
11 PM


Packed for WOC.

Tuesday Jun 24, 2014 #

5 PM

Physio 1:00:00 [0]

Issue number 1 = calf
Issue number 2 = ankle

Calf was very tight and also need to watch the achilles. It hurt and was definitely sore afterwards.

Also got my ankle looked at, the one that has been hurting before it warms up. Some sort of sprain somewhere, so just needs heat.

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