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Training Log Archive: lorrieq

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m
	Running	14	8:58:47	60.43	(8:55)	97.26	(5:32)	760
	Orienteering	7	6:19:12	30.13		48.49		1120	16c
	Warm up/down	27	3:00:00	0.83		1.33
	Cycling	2	40:00	10.27	(15.4/h)	16.52	(24.8/h)
	Total	37	18:57:59	101.66		163.6		1880	16c
averages - sleep:12

2:22

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Monday Feb 28, 2011 #

6 PM

Warm up/down 7:30 [2]
shoes: Asics

7 PM

Running 40:01 [3] 7.32 km (5:28 / km) +60m 5:15 / km
shoes: Asics

Warm up/down 5:00 [2]
shoes: Asics

Sunday Feb 27, 2011 #

Event: Irish Long O series 2

Warm up/down 5:00 [2]
shoes: VJ Orienteering Shoes

Just up to the start. Brief. My right calf was quite painful

11 AM

Orienteering 1:15:20 [4] 9.17 km (8:13 / km) +495m 6:28 / km
shoes: VJ Orienteering Shoes

Managed this much better than other long-o. Had much more food in me and that proved the difference.
Happy with the run, only one major issue

3 - 30 seconds, didn't have descriptions and dropped into re-entrant and had to climb back up to boulder
7 - Over 3 minutes. Ran down the marshes below and ended up coming really far north and hit the large re-entrant. Relocated off the big boulder and worked my way back.

Kept it steady and was always quite comfortable, except for the hill up to 3 :)

Routes

Middle - Splits

Friday Feb 25, 2011 #

2 PM

Orienteering 20:00 [3]
shoes: Asics

Sat out because of cough, just want to be good for Sunday, but couldn't resist running 2 loops

Thursday Feb 24, 2011 #

12 PM

Warm up/down 10:00 [2]
shoes: Asics

Running 11:00 [5] 3.0 km (3:40 / km)
shoes: Asics

Mass start with Jonathan, Cillín and Colm. All did similiar times and hoping to do faster week before JK

Wednesday Feb 23, 2011 #

3 PM

Orienteering 53:40 [3] 7.06 km (7:36 / km) +250m 6:27 / km
shoes: VJ Orienteering Shoes

Djouce

Monday Feb 21, 2011 #

10 AM

Warm up/down 7:30 [2]
shoes: Asics

Down to lake to meet Colm

Orienteering 6:06 [5] 1.39 km (4:23 / km)
shoes: Asics

11 AM

Orienteering 9:02 [5] 2.03 km (4:27 / km)
shoes: Asics

Orienteering 20:36 [5] 4.38 km (4:42 / km)
shoes: Asics

Orienteering 8:08 [5] 1.81 km (4:30 / km)
shoes: Asics

12 PM

Warm up/down 7:30 [2]
shoes: Asics

Really enjoyed the sprint intervals in a busy Belfield. No major mistakes and only missed a few optimum routes. Did it hard and was comfortable for the first two and then the legs started to die off. Muscles were also tight as hell so something easy tomorrow!

Sunday Feb 20, 2011 #

12 PM

Warm up/down 5:00 [2]
shoes: VJ Orienteering Shoes

Down to start. Glutes were all over the shop...

Orienteering 1:17:50 [3] 10.33 km (7:32 / km) +175m 6:57 / km
shoes: VJ Orienteering Shoes

Happy enough with the race
5 - Lost 3 minutes. This gully shouldn't have been mapped. 10cm deep max!
6 - Maps fault. Went to take the open but it was just marsh and there were hedges blocking that route anyway. Headed back to forest with about a minute lost
21 - Came in too right but veg was badly mapped so I couldn't relocate quickly. 1.30 minutes

Otherwise was moving comfortably and had a nice flow. Had no lace-tape so they came undone at 8 and had to stop numerous times to keep them from falling off. Shoe came off at 16 too :P Tied a small but tight knot after this and luckily it stayed in place.
Map was poor in places but I enjoyed it anyway

1 PM

Warm up/down 5:00 [2]
shoes: VJ Orienteering Shoes

Saturday Feb 19, 2011 #

2 PM

Warm up/down 5:00 [3]
shoes: Asics

Involved running to top and back to bottom car parks on 3roc

3 PM

Running 2:17:34 [3] 20.05 km (6:52 / km) +500m 6:06 / km
shoes: Asics

Really long run on Three Rock with Jonathan and Colm. Was tired for the first and last 5 kms. Really enjoyable though, definitely worth the struggle

Friday Feb 18, 2011 #

Note
(rest day)

Thursday Feb 17, 2011 #

6 PM

Warm up/down 5:00 [1]
shoes: Asics

Running 16:00 [4] 4.05 km (3:57 / km)
shoes: Asics

2 x 8 mins

2.00km
2.05km

Pitch was quite wet and there was 2 small steep hills per ca. 700m. Last one was tough to get up

7 PM

Warm up/down 5:00 [1]
shoes: Asics

Wednesday Feb 16, 2011 #

Note
(rest day)

Wasn't up for a long run by myself. Rediscovered the yoga DVD too. Might start doing it

Tuesday Feb 15, 2011 #

6 PM

Warm up/down 5:00 [1]
shoes: Asics

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics

Monday Feb 14, 2011 #

6 PM

Warm up/down 10:00 [2]
shoes: Asics

Jogged down to Lindie's and some drills

Running 17:48 [5] 4.7 km (3:47 / km)
shoes: Asics

Intervals:

5.16 - 1.33km
4.17 - 1.12km
3.26 - 905m
2.29 - 669m
1.36 - 448m
0.44 - 225m

Min/Km got faster with each one

Running 4:04 [3] 0.6 km (6:47 / km)
shoes: Asics

Recoveries of one side jog between each

7 PM

Warm up/down 7:30 [2]
shoes: Asics

Lap of a pitch and back home

Sunday Feb 13, 2011 #

Event: Irish Long O series 1

11 AM

Warm up/down 5:00 [2]
shoes: VJ Orienteering Shoes

Orienteering 1:48:30 [4] *** 12.32 km (8:48 / km) +200m 8:09 / km
16c shoes: VJ Orienteering Shoes

Long-O today and I really enjoyed it. Started off well and felt comfortable until the high heather.

Misses:
4 - 25 seconds. Just too high
7 - No real plan. Close to 2 minutes

Also forgot 12. Ran from 11 to 13, and I was wondering on the course why i was so far left to 13. Well that explains it.
14 - Lost close to 2 minutes. Think the control was too high

Then going to 15 I ran out of energy. Walked from here on in mainly. That was as far as my measly bowl of cereal was going to take me. Should have learnt for Norway to eat more before races.

But happy with the beginning anyway and had no problem with 1:15000.
Looking forward to Carlingford

Saturday Feb 12, 2011 #

2 PM

Warm up/down 7:30 [1]
shoes: Asics

Running 40:11 [3] 8.3 km (4:50 / km)
shoes: Asics

New shoes!

Friday Feb 11, 2011 #

Note
(rest day)

Thursday Feb 10, 2011 #

6 PM

Warm up/down 5:00 [1]
shoes: VJ Orienteering Shoes

Running 13:45 [4] 3.18 km (4:19 / km)
shoes: VJ Orienteering Shoes

Short session at Lindie's because my O-Shoes were killing my heels.

Every second is jogging rest:
2.45 - 663m
0.49 - 131m
2.36 - 664m
0.30 - 77m
1.35 - 438m
0.57 - 141m
1.38 - 428m
0.44 - 97m
0.44 - 222m
0.37 - 87m
0.43 - 230m

7 PM

Warm up/down 5:00 [1]
shoes: VJ Orienteering Shoes

Wednesday Feb 9, 2011 #

Running 1:03:47 [3] 11.24 km (5:40 / km) +100m 5:26 / km
shoes: Asics

Planned on longer but was hungry from the start, had to go home for toilet after 35 mins and was way too warm. And I'm gonna start doing my long runs out to Cabinteely and back or something. The current one is boring

Did 2:05 (525m) up a slight incline at intensity 4 towards the end. Actually enjoyed that bit.

5 PM

Warm up/down 7:30 [1]
shoes: Asics

Tuesday Feb 8, 2011 #

5 PM

Warm up/down 7:30 [1]
shoes: Asics

6 PM

Running 50:55 [2] 8.81 km (5:47 / km) +100m 5:28 / km
shoes: Asics

Need a new pair of shoes. Body was fine today though

Warm up/down 5:00 [1]
shoes: Asics

Monday Feb 7, 2011 #

6 PM

Warm up/down 7:30 [2]
shoes: VJ Orienteering Shoes

Running 6:47 [5] 2.0 km (3:24 / km)
shoes: VJ Orienteering Shoes

2x1km
Was a test at Lindie's. On the pitch so it was muddy but I had O-shoes which improved grip. Track will be quick

3:22
3:25

7 PM

Warm up/down 10:00 [2] 1.33 km (7:31 / km)
shoes: VJ Orienteering Shoes

Sunday Feb 6, 2011 #

4 PM

Warm up/down 7:30 [1]
shoes: Asics

Running 26:00 [2] 4.92 km (5:17 / km)
shoes: Asics

Achilles still there. Just take it easy until it goes, then we'll do some good training before JK

Saturday Feb 5, 2011 #

1 PM

Warm up/down 7:30 [1]
shoes: Asics

2 PM

Running 40:02 [2] 7.1 km (5:38 / km)
slept:12.0 shoes: Asics

Running ok today, right achilles is still abit sore. Was real tired too

Thursday Feb 3, 2011 #

Running 30:53 [3] 4.99 km (6:11 / km)
shoes: Asics

Glad to be running again. Took it real slow. Most muscles ok, but calf abit sore.

C • I think I'd have gone 1

6 PM

Warm up/down 10:00 [1]
shoes: Asics

7 PM

Warm up/down 5:00 [1]
shoes: Asics

Wednesday Feb 2, 2011 #

8 PM

Cycling 20:00 [2] 8.26 km (24.8 kph)

Same as yesterday

Tuesday Feb 1, 2011 #

8 PM

Cycling 20:00 [2] 8.26 km (24.8 kph)

Came back to training to quick after 4 days of rest. Muscles are so sore now, so a few days on the bike unfortunately with plenty of CF (4 hours today)

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