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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending Dec 15, 2014:

activity # timemileskm+m
  Turbo Trainer2 1:21:01
  Trails3 1:00:29 7.31(8:16) 11.76(5:08) 302
  Physio1 1:00:00
  Orienteering1 56:48 7.8(7:17) 12.55(4:32) 14323c
  Track1 51:37 8.01(6:27) 12.89(4:00)
  Trails/Road1 41:31 5.6(7:25) 9.01(4:36) 76
  Total8 5:51:26 28.72 46.21 52123c
  [1-5]7 4:51:26
averages - sleep:7.5 weight:67.5kg

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Monday Dec 15, 2014 #

10 AM

Note
slept:7.0 weight:68kg

Walking is very uncomfortable this morning, achilles (left) is sore to walk on. Can feel it when moving around, pain, so hoping it gets better. Will be a lot of stretching and rolling. Have also been using ice. Can't see myself running for a few days anyway. If there is no improvement by Wednesday i'll have to get physio as can't afford to be in trouble with it for Christmas, or at least not knowing that I might be in trouble.

Monday - Turbo Trainer (easy 30)
Tuesday - Turbo Trainer
Wednesday - Turbo Trainer
Thursday - Run/Turbo Trainer
Friday - Rest (work break-up day)
Saturday - Run
Sunday - Run
6 PM

Turbo Trainer 30:11 [2]
ahr:117 max:126

Avg Cadence = 88rpm

Lowered gear since this was intended as a recovery. Cadence a bit below par, felt slightly faster than this. Just stuck with what was on the telly.

Sunday Dec 14, 2014 #

11 AM

Orienteering race 56:48 [5] *** 12.55 km (4:32 / km) +143m 4:17 / km
ahr:171 max:178 23c shoes: Icebug Sisu olx

Kilworth 2014
Munster League

Weather has been worse here in the past but today was a small bit damp at times but not too cold. Happy enough with these conditions.

On the way to the 1st control I realised that my running speed was too fast for the ground conditions. Next time here wear proper orienteering shoes as the Ice Bugs didn't quite cut it on the slippery stuff. Saw them in the shed so took them for a spin. Still fastest by 37 seconds to 1. The downhill leg to 1 was fast. The first 5-6 controls I found slippy.

(For some reason the Brown Course is missing from the html file so can't use that Splits Arranger programme)

Went a bit towards the right to 2. Some of the green on the map isn't on the ground anymore. Used the walls. Wasn't that fast to 3, wanted to be careful with a bearing as control seemed to be random enough. But once I got close to the control I was able to see the black x and then the earthbank.

4 was a bit sloppy. Missing green didn't help. Saw 5 to my right but wasn't sure it was 5. If green had been there no way 5 would have been visible. Ended up a bit right. And then came back to it seeing the control, wasn't certain it would be mine though.

5 was easy and then onto 6, grand.

Then to 7 I lost 5 seconds but in reality i lost more. Took the easy route choice option and it didn't pay me back. Had seen this leg earlier in the course and decided to run the road and trust my pace. Going straighter would have been faster. Danny had left 6 ahead of me and he was still ahead of me when he hit the road. Caught him quickly then but straight was the route. Oh well.

Green missing again after 7 heading towards 8. Found the fence after the road a bit messy to cross so went left to the crossing point. Saw LiamO following the correct wall but he then veered away from that wall to the one parallel to the south.

Again the green has changed a bit in this entire area. Was missing for 9 and then to 10 I did go close to the main road before cutting back up to be on the safe side.

Grass was long going to 11 but was able to work out the various walls. Control seemed to be to my left when I crossed the last one, but like all controls was visible. 12 was very visible. Some fences to cross on the way to 13. But handy attackpoint.

Achilles started to hurt between 13 and 14. So didn't really enjoy the rest of the course to the fullest. It improved though after 18 so that helped. And towards the end it stayed ok. Track session on Thursday I blame 100% for it and will have to stay away. Bit pissed off as training will be impacted, extra turbo sessions :-(

14 was grand, just along the path and cut in. Didn't really pay much attention to the detail on the map as it wasn't needed. Used the track to look at options for 15. Think my route ended up being a bit wayward, could have been more direct. Achilles was distracting me once in the better running too. Passed Arnis at 14 and he was now chasing me. Made his life much easier i'd imagine.

Had looked at 17 earlier too and just took the track past the start. Then 18 I just climbed a few contours and the control stuck out nicely. Put a few seconds into Arnis here and determined to try and lose him to the next one. Didn't work out though as got stuck in shite after crossing the fence. Track on the map doesn't exist. Now covered in high grass and furze. So had a bit of fighting to do and then fell just before the control.

Decided to go around the road to 20 after the shite slightly higher. Got some time back on Arnis here as he tried a straight but ended up curved route.

Between 21 and 22 there was extra green on the map as opposed to it being missing earlier in the course. Not really a concern as the leg was parallel to a road. Last control was easy, single trees are noticeable. Then the run to the finish was a bit rough too.

Race graph is pretty straight. Turns out I came 3rd in the Munster League and took home a box of milk tray for my troubles so worth coming to Kiltworth in the end. Came third with only 3 running scores and 1 organising score, with 5 events to count.

Total distance min/km today was 4.32 as opposed to 2 years ago where it was 5.25. Nice improvement.

Results
Splitsbrowser
QuickRoute

Trails warm up/down 8:29 [2] 1.53 km (5:33 / km) +30m 5:03 / km
ahr:100 max:153 slept:8.0 shoes: Icebug Sisu olx

Warm-up before the run. Stuck to the grass. Had 2 shoe options with me and wore my Inov8s for this. Decided that i'd go for something with dobb spikes and changed into them after warming up. Legs feeling ok this morning and feeling ready to go.
12 PM

Trails warm up/down 6:29 [2] 0.96 km (6:44 / km) +20m 6:06 / km
ahr:134 max:145 shoes: Inov X-Talon (Blue)

Sore so not too enthused with warming down, still made an attempt though. Retired then to the building for hot drinks and a muffin, chocolate, nice.

Saturday Dec 13, 2014 #

11 AM

Trails 45:31 [3] 9.27 km (4:55 / km) +252m 4:19 / km
ahr:149 max:172 slept:8.0 shoes: Mizuno Wave Rider 17-Green

Tomies Wood (anti-clockwise)

Legs not feeling fantastic today, and soreness in lower left calf afterwards, above the achilles though. Prescribing myself foam rolling later. Overall they were tired too so run felt weird at times as sometimes it felt like I was going fast and other times slowly. Avg pace is alright for this run considering the climb though.

Met a woman running against me as I neared the top of the hill. Reckon it took me around 10 minutes to get up the hill. I certainly wasn't pushing it though, but maintaining a steady pace. Got a bit of a stitch after crossing the river, it was only an hour since breakfast which included a big bowl of porridge. Started to not worry too much about eating before training runs like this, better to run than worry about sufficient time between eating and running.

Descent was nice, surface was probably better doing it this way for descending. Went down to O'Sullivan's Cascade as I do find it a nice spot and a much better spectacle than Torc Waterfall, but that's my opinion. Steps down to it were slippy so took my time. Then coming back up I didn't realise that the steps were so high, or else I as just tired.

Met a deer on the road back. Forest along this road does like nice. Was reminiscing on an offroad run here at least 10 years ago with Magic and a few more. I remember finding that day tough to keep up. Must go messing around here again.

Chilly start to the morning but not too bad running. Plenty of snow on the mountains but high.

My activity log for the week has a nice mix of colours.

Friday Dec 12, 2014 #

5 PM

Turbo Trainer 50:50 [2]
ahr:128 max:143 slept:7.25 weight:67kg

Avg Cadence = 90 rpm

GOT S4 E8

Legs feeling generally ok pedalling but rpm a small bit back. Slept really well last night, might have had something to do with the tough session.

Did a nice bit of stretching at work including some foam rolling. Some soreness after last night but not too bad.

Thursday Dec 11, 2014 #

7 PM

Track tempo 51:37 intensity: (21:37 @2) + (30:00 @5) 12.89 km (4:00 / km)
ahr:167 max:183 slept:7.25 shoes: Mizuno Wave Rider 17-Green

Decided it to log as one run as there was no break, warm-up (10 minutes), tempo (30 minutes) & warm-down (10 minutes). Extra minute is that Rob only started the 10 minute warm up after we'd around 300m done, his watch was slower than mine to find satellites, and we needed to get moving due to the rain.

Shite evening, bit of rain falling and wind on the back straight. Suppose it could have been worse. Think the rain got heavier on my way home. Later start than normal training but had company for this, Rob Snr, Ger O'Sullivan & Simon. Ger has done this session a few times recently with Doran and Rob did it last week. Looking like Wednesday track sessions are no more, new routine is Tuesday & Thursday with Doran. Although I remain to be convinced regarding the sessions they are doing. Tuesday this week was 36 minutes, 1 minute hard, 1 easy, times 18. There's also a Saturday session too!

Warming up was grand. Plenty of activity on the track, although with the weather there could have been more. Couch to 5k were on the inside. So this session was done in lanes 7/8. Actually a good thing as makes the bend longer, important when running for this long on the track with no change in direction. Because of the other session going on there was music on the speakers which was good. Didn't have the breath to talk.

I found this session tough. Average pace was 3.34/km for the tempo which wasn't far off race pace. And to do it for 30 was a struggle. The wind didn't help. Started at the back then after maybe 5 I did some leading. Then Ger upped the ante, no thanks. We also consciously eased off slightly after 5 as pace was close to 3.30, faster than we wanted. So Ger got around 10 metres and spent the next 10 minutes out on his own. We then regrouped.

Maybe felt a small bit better heading into the last 10 but before that the HR had been gradually rising. Was at its highest at around 25. Pace upped a bit here with me to start with and then Simon followed by Ger. I eased off and ran with Rob for the last 2 laps. The 2 lads then came back to us right at the end so they paid for their efforts.

Was a good session to do and can see it being relevant. Next week they'd be doing 40 at that pace, and that is something i'm unsure about. Session would be at 8 too next week so something else to factor in.

Tape on the toe helped it through the session. New running tights are also grand to run in. A steal at €16 in the Nike shop the other week.

Wednesday Dec 10, 2014 #

6 PM

Trails/Road 41:31 [3] 9.01 km (4:36 / km) +76m 4:25 / km
ahr:156 max:171 slept:7.5 shoes: Mizuno Wave Rider 17-Green

New stuff on Strava like matched runs look good, nice graphs. Similar to creating a route on this site but dare I say better! Family have been asking what I want for Christmas, Strava Premium is $59 for the year, might be an option.

Bit of a windy evening. Can't say I was too motivated as got stuck in work in another meeting, how many is that this week, too many. This one involved law people so not one of the better ones. But eventually escaped and once running things improved.

2 showers of rain, worst one around Muckross House due to wind direction, into my face, bitter.

Legs were feeling alright this evening, some knee pain still but calves mostly behaving. Shoe was rubbing off one of my right toes again so will tape that before tomorrow's session, although currently undecided on whether racers might be more appropriate, probably not considering the time involved.

Tried to ease back near the end on the last stretch to lower the HR but didn't really work.

Was buying beer later (for someone else, and no they weren't around the corner waiting for me to bring the beer out to them) and the lad after me put 2 bottles of blue stuff on the counter, some form of alcopops. From where I was standing I think this chap managed to sneak a small bottle of Jaegermeister from the counter into his plastic bag while the lad behind the counter was dealing with me. Looks like his evening just got better, Jaegermeister to go with his blue stuff!!!

Tuesday Dec 9, 2014 #

5 PM

Physio 1:00:00 [0]
slept:7.25

Off to the physio for some fun after work. Nothing particularly focused on, just both legs. Overall not too bad. Just one bad spot above my right knee, that was probably the worst.

Had a great diner of han & cabage afterwards.

Track session tomorrow is now postponed to a tempo run on the track on Thursday. A few of the lads are doing that so decided I might as well run with company. Plan is 30 minutes tempo with 10 easy before and after to warm-up/down. Think the pace will be 5.45 /mile which should be fine.

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