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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dooby

In the 7 days ending May 1:

activity # timemileskm+m
  Orienteering3 2:31:33 12.37(12:15) 19.91(7:37) 46823c
  Cycling (MTB)1 40:30 10.6(3:49) 17.06(2:22) 153
  Trails1 10:56 0.64(17:11) 1.02(10:41) 50
  Road1 5:44 0.39(14:32) 0.63(9:02)
  Total5 3:28:43 24.01(8:42) 38.64(5:24) 67123c
  [1-5]5 3:28:40

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Sunday May 1 #

10 AM

Orienteering race 1:21:11 [5] ***** 9.52 km (8:31 / km) +256m 7:31 / km
ahr:164 max:175 shoes: VJ Falcons ?

IOC 2022 Classic
Crohane Lake
M40

I'm comparing my splits with the course rather than the class.

Ok for the first 5, either fastest or close.

Did lose some contact on the way to 4 but direction was fine, just needed to see the distinct re-entrant the control was on the side of.

Then there was the long leg of the course to the other side of the lake, had to happen sometime. Either north or south of the lake. I chose south as to get north you had to climb over the hill and would still have had more climb to get to the control. That being said runnability along by the fence south of the lake wasn't great. Happy with how I approached the control, had some features to tick off as I climbed, so no issues in the circle. This was the control with the warning not to go off the map. Nice downhill to 7 then before into the middle part of the course. I had passed through some of this area on the way to 6 so knew I needed to be careful.

Had the fastest splits on these controls, 6-10, did end up in the open to the right of 9 but knew where I was.

Then started orienteering conservatively in the last part of the course, the forest. I knew from previous experiences time can be lost. Started by going right to the open to follow the fence down before crossing into the forest. Lost nearly 2 minutes to Nick Barrable on this one but don't know if he went straight. I expect he had to.

To 12 I was even more conservative, went right of the line to follow the edge of the forest. 1.30 lost on this leg. Wasn't the most runnable in places. Looking at the map again I should have looked at the map more carefully and used the contours in the forest rather than be distracted by the greens on the map.

Another minute to Nick on 13, could have run it better/faster. Had map contact but micro route choice important.

At least 1.30 lost on 15 but that was a mistake on my part, knew where I was in the middle of the leg, but didn't at the end and ended up right, swung back around and found the control but lucky as opposed to having relocated.

After that it was out to the road and home for the last 2.

I ran the forest badly by the looks of things and my feeling of not knowing how I ran afterwards was sort of right. I'd done enough up to 10 to have a comfortable winning margin. I also think that those conservative legs sort of paid off in that i'd no big mistakes like others had in the forest.

Comfortable in my decision to not take on the M21E course, that would have completely broken me. Will have to go back at some stage for it but would be hard to do without controls.

Results
Routegadget

Saturday Apr 30 #

12 PM

Trails warm up/down 10:56 [2] 1.02 km (10:41 / km) +50m 8:35 / km
ahr:124 max:140 shoes: VJ Falcons ?

Orienteering race 38:08 [5] 5.79 km (6:35 / km) +190m 5:39 / km
ahr:176 max:184 shoes: VJ Falcons ?

IOC 2022 Middle
Cappanalea
M21E (need to specify class these days)

4th

Target would definitely have been the podium, so 1 position off that, but I was 1.48 off 1st and 1.22 off 3rd. It was a tight top 3 with only seconds separating them. I couldn't have run that sort of time so happy with how I performed, more competitive than I thought I might be.

Looking at the splits i'm consistently off the top few positions so my overall position reflects that. Not that far off but, still not at that pace. Most happy with not being that far behind on the split between 7 and 8, but lost more between 12-13 which reflects how tired I was feeling at that stage up that hill.

I think having run here before helped in places, but it probably wasn't the most technical of courses, more physical today.

Not sure what the best way to 10 was, I kinda went left.

12 I was definitely a bit unsure going across the slope despite seeing the tree. Got stuck for a few seconds in the drain between 13 and 14, right leg sunk a good bit into bog, so that affected momentum on that leg.

Overall though i'm happy with how I raced today.

Results
1 PM

Road warm up/down 5:44 [2] 0.63 km (9:02 / km)
ahr:124 max:134 shoes: VJ Falcons ?

Friday Apr 29 #

6 PM

Orienteering 13:14 intensity: (5:13 @1) + (6:27 @2) + (1:34 @3) 1.48 km (8:58 / km) +4m 8:51 / km
ahr:123 max:145

Orienteering race 14:14 [5] **** 2.68 km (5:19 / km) +14m 5:10 / km
ahr:176 max:188 23c shoes: New Balance 880 v11 (Red)

IOC Sprint 2022
M40
Muckross

I entered my age group for a few reasons, one of them was to take this evening easy ahead of the weekend, I don’t want to destroy myself and be sick next week, but could well still happen. Who am I kidding though, I’m not able to race easy! Going east was never going to happen as soon as I took off the tracksuit and wore a singlet. So did put some effort into this which months ago I hadn’t planned on doing, oh well. Just need to recover now.

Strange too racing around here. Have been looking forward to it for so long.

Tough start in the limestone area so wasn’t moving that quickly early on. Bit of map checking and direction to be certain of. Got out onto the grass to 4 as soon as I could. Tried to do some looking ahead to 5 and then again to 6 and 7.

Those few controls were straightforward. And then into the Arboretum. Definite decision on a right or left to 11. I went right. Straight through the forest also an option but didn’t know what I’d find on the ground in the trees. Then 1 more control before into the next loop.

Bit of a climb to get to 14 and then could see 15. Left was my choice to 16, seemed more direct. Slight hesitation leaving 17 but ended up going right.

Next 3 we’re grand again but hadn’t really checked to know where I was going after 21. Hit the open and went through the wrong gap, knew what had happened so it added distance and I suppose time. Without that extra bit I might have had a sprint with Killian for the finish.

And had Erik & Oscar cheering me across the line which I enjoyed.
I do appreciate their confidence that Daddy had won the race, despite not having downloaded (I’m not going to try to explain that one to them) or seeing any results. They just know.

Results
Routegadget

Orienteering 4:46 intensity: (3 @0) + (1:49 @1) + (2:46 @2) + (8 @3) 0.44 km (10:44 / km) +4m 10:14 / km
ahr:121 max:136

Thursday Apr 28 #

1 PM

Cycling (MTB) 40:30 [2] 17.06 km (2:22 / km) +153m 2:16 / km
ahr:137 max:160 shoes: Bontrager Foray Mountain Shoe

Did a lap of Dinis
Lovely day so was good for the soul after being stuck inside the last 3. Definitely enjoyed myself.

Took it easy as have to race the next 4 days. My usual prep would have been a rest day today but after doing nothing since Sunday I felt 4 days off in a row would have shut down the legs rather than refreshed them. Not feeling tired afterwards.

Wednesday Apr 27 #

Note
(rest day)

Needed a 3rd day, and an even longer one than the last two to get finished. Started again at 9.30 and stopped after 8. Definitely tired afterwards.

Serious taper for the weekend! And one outside of my control.

Tuesday Apr 26 #

Note
(rest day)

Council meeting again today, continuation of yesterday. Had to do some more work when I got home in preparation, saved me doing it this morning.
Started at 9.30 and finished at 6.45.
So another long day.

Monday Apr 25 #

Note
(rest day)

Council meeting today.
Started at 10.30 and then subsequently adjourned for an hour, good start.
Finished at 7.
So training not on the cards, long day.

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