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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Dooby

In the 7 days ending May 7:

activity # timemileskm+m
  Orienteering4 2:14:59 13.73(9:50) 22.09(6:07) 36368c
  Trails5 1:25:46 7.17(11:58) 11.54(7:26) 103
  Road2 22:52 1.88(12:11) 3.02(7:34) 7
  Total7 4:03:37 22.78(10:42) 36.65(6:39) 47268c

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Tuesday May 7 #

10 PM

(rest day)

Body tired today and not helped by maybe 2 hours sleep last night. Body wasn’t cooperating and just wouldn’t sleep. I know that the weekend has take something out of me so recovery is important this week.

Very tired tonight so should make sleeping easier although what Liverpool did tonight might night help.


Monday May 6 #

9 AM

Road warm up/down 12:32 [2] 1.76 km (7:08 / km)
ahr:123 max:146 shoes: Inov8 X-Talon (Yellow)

10 AM

Orienteering race 24:59 [5] *** 4.74 km (5:16 / km) +70m 4:54 / km
ahr:169 max:179 13c shoes: Inov8 X-Talon (Yellow)

IOC 2019 Relays
1st :-))))

Really happy with how this race went. Pretty much had a clean race so all good orienteering wise. Also benefited from the easier run yesterday so physically was in good shape. Had the nicer gaffle at the end which meant that I got away from Paul, we'd been together up until 9 apart from the earlier gaffles at 1 and 3, with us punching different controls in front.

On the approach to the last control I saw Killian ahead and after a bit of winding up over the run in yesterday, I tried to close the gap as we approached the last control. Got to within maybe 5 metres of him but he was strong all the way around the run in so didn't get past him. Probably did help me gain a few more seconds to send Marcus off with. So Killian may have unintentionally not helped his club at the end of the race!

Had a look back at the last 10 years of IOC relays, this team has run together 6 times, with 4 wins and 2 silvers.

Road warm up/down 10:20 [2] 1.26 km (8:11 / km) +7m 7:59 / km
ahr:139 max:140 shoes: Inov8 X-Talon (Yellow)

7 PM


Plan for the week is recovery. Body better off for no Classic but still 4 days of running with 3 hard races.

Monday - Orienteering
Tuesday - Rest
Wednesday - Bike/Rest
Thursday - Bike
Friday - Run
Saturday - Bike
Sunday - Run

Will see how I feel later in the week to see what I exactly do at the weekend. Don’t think I’m in bike shape for a sportive on Sunday though.

Reflecting on IOC. Very happy with how the weekend went. Beforehand I was wondering about my decision not to run the Classic, skipped it completely at IOC in Waterford but there was an injury concern that weekend, whereas this year it was about saving energy. I'm glad I skipped it this year since it was a long Classic and no regrets.

Didn't really have any expectations regarding the Sprint so a podium place was a bonus. Middle & Relay were the main aim of the weekend. Knew i'd work to do over the winter to get back some shape, didn't think i'd done that, but made the podium and joint 2nd Irish, something to build on towards WOC selection races. Goal for today's relay was to be 1st back and win! Both goals achieved but 1st one aided by a nicer gaffle near the end. With a good weekend of racing there are plenty of positives to move on to the next of the year's goals.

Sunday May 5 #

1 PM

Trails warm up/down 8:46 [2] 1.07 km (8:10 / km) +14m 7:41 / km
ahr:117 max:147 shoes: VJ Falcons ?

Orienteering race 1:00:51 [3] **** 8.64 km (7:03 / km) +165m 6:26 / km
ahr:159 max:180 15c shoes: VJ Falcons ?

IOC 2019
Cavan Burren
Men’s Long Course

My easy day for the weekend.

Forest at the start was tricky but got 1 ok and also 2 where I was lucky. Struggling to work out the veg changes here. Not sure i'd class the forest where 2 was as light green, a veg change yes, but it was runnable. Folloed the path around to 3 and then it was out into the open for a couple of easy controls.

All the open controls were straightforward but I was complete numpty on the 7th control. A HUGE attackpoint which I saw but then went the wrong direction and made what I saw fit the map. Next couple of short legs were fine. And the long leg was grand then to 10 apart from the climb at the end. At least with SIAC I didn't have to hop into the cave where control 10 was.

Chose to go right to 12 along the paths/tracks in the forest. But overshot the control to the big boulder. Took a compass bearing to 13 and ended up right, didn't have a clue so headed for the open to come back again. Found the control but really didn't understand it and thought it was going to be a lot further on. Went right to the path for 14 and then was rough like pretty much all the forest to get out to the track for the last control.

Killian was on about the run-in before I started so for the laugh I ran it hard. Had it scouted on the way to 12, and then went for it. Beat him :-) And also every one else who ran today!

Lost 3 minutes to Bill on number 7, 3.30 on 13, and easily 30 seconds on 2.

2 PM

Trails warm up/down 6:50 [2] 0.88 km (7:45 / km) +11m 7:18 / km
ahr:123 max:139 shoes: Inov8 X-Talon (Yellow)

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.

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

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.


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

(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

(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.

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