Training Log Archive: DoobyIn the 7 days ending Jul 26, 2015:
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Sunday Jul 26, 2015 #
Note
slept:10.0
Trails/Road warm up/down 8:02 [2] 1.3 km (6:11 / km) +42m 5:19 / km
ahr:132 max:145 shoes: Adidas Supernova (2015)
Orienteering 23:18 [3] *** 4.25 km (5:29 / km) +41m 5:14 / km
ahr:146 max:166 13c shoes: Adidas Supernova (2015)
Liked this area. Started ok with a control in the forest and then went a bit left going to 2. Getting to 3 I crossed the fence into the open, which was fine, and then between there are 4 I went over on my left ankle again. Ouch.
Rest of the course was a bit of a struggle as a result as ankle was hurting.
Still wnet straight through the white to get 6, shortest route, but wasn't moving too fast.
Went right to 12 but maybe left could've been an easier/faster option. Other routes I took I was happy with.
Trails/Road warm up/down 56 [2] 0.12 km (8:03 / km)
ahr:116 max:134 shoes: Adidas Supernova (2015)
Trails/Road warm up/down 7:13 [2] 1.18 km (6:07 / km) +4m 6:01 / km
ahr:117 max:137 shoes: Adidas Supernova (2015)
Orienteering 13:39 [3] *** 2.64 km (5:10 / km) +29m 4:54 / km
ahr:141 max:152 12c shoes: Adidas Supernova (2015)
Had 2 courses planned for here but only did the shorter. Ankle feeling bad after earlier and legs were tired so just did the shorter course.
Wasn't running too hard but mistake going to 10, ran too far missing the path so had to turn around and come back.
Ankle was ok for this run.
Trails/Road warm up/down 4:13 [2] 0.71 km (5:54 / km) +6m 5:40 / km
ahr:130 max:143 shoes: Adidas Supernova (2015)
Saturday Jul 25, 2015 #
Note
slept:5.5
Trails/Road warm up/down 6:17 [2] 1.03 km (6:06 / km) +10m 5:49 / km
ahr:123 max:142 shoes: Adidas Supernova (2015)
Orienteering 8:26 [3] *** 1.72 km (4:54 / km) +10m 4:46 / km
ahr:155 max:167 8c shoes: Adidas Supernova (2015)
Orienteering 10:30 [3] *** 1.97 km (5:20 / km) +20m 5:04 / km
ahr:157 max:170 11c shoes: Adidas Supernova (2015)
Route to 1 wasn't optimal as just started running from the start triangle, probably needed a better look at the map to choose the route.
Ran this course cleaner.
Trails/Road warm up/down 3:02 [2] 0.53 km (5:42 / km) +5m 5:27 / km
ahr:152 max:158 shoes: Adidas Supernova (2015)
Orienteering 16:39 [3] *** 3.18 km (5:14 / km) +26m 5:02 / km
ahr:152 max:169 16c shoes: Adidas Supernova (2015)
No course planned for this area so did a quick bit of planning in the car before running. Basically hopped in the car after running in Erskine, came here and ran again so maybe an hour between sessions.
Started ahead of Eoin and he caught me for the last few controls, i'll blame waiting for the traffic lights as the reason he caught up. Busy road.
Map was more urban than housing estates and the mapping was a bit different. But still more training on a sprint map.
Tired afterwards.
Friday Jul 24, 2015 #
Note
slept:6.5
Orienteering 16:59 [3] *** 3.73 km (4:33 / km) +20m 4:26 / km
ahr:156 max:172 19c shoes: Adidas Supernova (2015)
Left work at lunch time and spent the afternoon in the car driving north, extra time on the N7 at Newlands cross that I wasn't happy with due to traffic, but grand once through there.
No warm-up, just started running, and plan wasn't to run too hard. Started at the start triangle and as a result didn't plan route to 1 well so went a longer way.
Small error to 9 direction wise, too far left.
Went over on my ankle going to 17 which I wasn't happy with, left one again.
Slow from 18 to 19 as wanted to see if that fence mapped as crossable was actually crossable, maybe in a race but not training, too much nettles.
Good start to training pre WOC.
Thursday Jul 23, 2015 #
Note
slept:6.5 weight:68kg (rest day)
Legs feeling a bit better.
Also last of the printing done. KCC with its indirect sponsorship again.
Wednesday Jul 22, 2015 #
Cycling 58:01 [3] 30.4 km (1:55 / km) +357m 1:48 / km
ahr:150 max:169 slept:6.0 shoes: Spiuk ZS11
On the climb I didn't change gears, some parts felt good and others were tougher.
Had fun on the descent with 2 motorbikes in front of me. They pulled away once out of the technical section.
Couple of posters gone up at work today wishing me luck at WOC, nice gesture. Were there when I got back from tea. Also a sign on my chair, "Champions Chair". Think i'll leave that there.
Last training in Kerry before WOC.
Tuesday Jul 21, 2015 #
Physio 1:00:00 [0]
slept:6.0
Will keep at what i've been doing to fix the right achilles and include more for the left too, but hadn't been neglecting it either.
Lots of running in the next week.
Monday Jul 20, 2015 #
Note
slept:6.0
Monday - Running
Tuesday - Physio
Wednesday - Cycling
Thursday - Will try and squeeze in something, a run most likely
Friday - Rest (Travelling)
Saturday - Travelling in the morning & 2 * sprint sessions in the afternoon
Sunday - 2 * sprint orienteering
Plan is to do a lot of sprint orienteering training in Scotland Saturday-Tuesday, plan for 2 areas a day, so that'll be 8 maps in 4 days, reckon that'll be good preparation. Wouldn't intend to run too hard, only maybe in 1/2 sessions. Rest of the time just practice orienteering.
Trails/Road 42:49 [3] 9.24 km (4:38 / km) +52m 4:30 / km
ahr:143 max:158 shoes: Adidas Supernova (2015)
Damp start to the run but got nice after around 5-10 minutes so took off the hat then.
Didn't start off feeling too good, bit flat, but picked up after a while so happier. Achilles mostly alright but could feel it a bit after 30 minutes but ok again after that.
Mostly road this evening with some grass where I could, and a few trails on Ross Island and up the hill on the way back to the car.
Had planned on taking the bridle path from Ross Road back towards the loop around the lake but decided against it when it looked muddy. Didn't fancy the extra effort associated with mud.
Wasn't sure how long to run for but reckoned 40 was enough.
Physio to look forward to tomorrow.