Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	Running	11	4:04:20	19.7		31.71
	Orienteering	4	3:48:16	14.94	(15:17)	24.05	(9:30)	655	45 /	51c	88%
	Warm up/down	13	2:43:50	1.77		2.85
	Cycling	3	1:31:00	15.66		25.2		150
	Swimming	1	23:00	0.47	(49:21)	0.75	(30:40)
	Stretching	1	10:00
	Total	17	12:40:26	52.54		84.56		805	45 /	51c	88%
averages - sleep:7.5

1:41

0:00

» now

Monday Nov 30, 2009 #

Running 33:13 [2] 4.3 km (7:43 / km)
shoes: Nikes

Nice recovery run with Jonathan, after 2 hard sessions

Sunday Nov 29, 2009 #

Warm up/down 10:00 [2]
shoes: VJ Orienteering Shoes

Thinking positive

Orienteering 1:00:20 [5] **** 7.0 km (8:37 / km) +200m 7:33 / km
spiked:16/18c shoes: VJ Orienteering Shoes

Course distance 5.9km
Pretty much hit everything bang on except big mistakes on 10 and 11.
Going to 3 had to take a thorn out of my shoe.
10- Headed down the track and was going to head inwards at the manmade object. So in I went when I hit the manmade object. No control. Out i came, continued along the track and found 4 or 5 more of these manmade objects, metal poles with spades on top, so made sure to hit right manmade object. Still missed control. I dont know if the mapper was intoxicated or what but this whole area, also containing 39, was wrong!
11- Flustered from 10 I headed out on a fairly good route, stuck to it, and once again map errors prevailed. Control centre was clearly at the bottom of the re-entrant and i spent a good while wandering the flat area here only to later find the control was up high.
8-9 mins lost between these two. But only 1-2 minutes lost on everything else so was alright.

The talk we got yesterday got me calm and confident in my orienteering for the first time since EYOC! Really happy with getting this from the weekend. Top stuff from Greg and Ruth!

C • That 7

Warm up/down 3:00 [1]
shoes: VJ Orienteering Shoes

Not good enough

Saturday Nov 28, 2009 #

Warm up/down 8:00 [3] 1.2 km (6:40 / km)
shoes: Nikes

It was freezing. Was worried about cough but didnt seem to bother me in run

Running 12:10 [5] 3.0 km (4:03 / km)
shoes: Nikes

Happy with this. 10 seconds off my time but i've been sick a good bit since so nice to see haven't lost too much. Only 1.20 behind Kev so Lindie's must be working!!

Note

Played football for about 60 mins overall. Indoor was class!

- Splits

Friday Nov 27, 2009 #

Note
(rest day)

Thursday Nov 26, 2009 #

Note
(rest day)

Wednesday Nov 25, 2009 #

Warm up/down 9:30 [1]
shoes: Nikes

Running 15:00 [2]
shoes: Nikes

Was planning on a long run but was tired before i started running and it was never going to work. Also my throat feels itchy so there was no point continuing. I'm happy with the work i've done so can take it easy until weekend

Warm up/down 6:00 [1]
shoes: Nikes

Tuesday Nov 24, 2009 #

Warm up/down 12:30 [1]
shoes: Nikes

Running (Recovery) 30:47 [2]
shoes: Nikes

Warm up/down 6:10 [1]
shoes: Nikes

Probrably not enough

Monday Nov 23, 2009 #

Warm up/down 12:30 [2]
shoes: Nikes

Jog, Stretches (Dynamic), Sprints....

Running 13:57 [5] 3.2 km (4:22 / km)
shoes: Nikes

800m x 3- all around 3:40
200m x 4- all around 45 secs

Really feel faster than two weeks ago and need to keep up the running. Even today wasn't too bad!

Warm up/down 6:10 [1]
shoes: Nikes

Back home

Sunday Nov 22, 2009 #

Swimming 23:00 [4] 0.75 km (30:40 / km)

First time i've swum in ages

Cycling 50:00 [4] 20.0 km (24.0 kph) +150m
shoes: Nikes

First 10km wasn't too bad but then i started to feel it. Was not moving as fast then

Running 28:00 [4] 6.0 km (4:40 / km)
shoes: Nikes

Legs were tired and was hard to settle into a nice run especially after scoffing loads of jaffa cakes. Definitely did the quickest time on the run!

C • good work 3

Saturday Nov 21, 2009 #

Note
(rest day)

Weather again, 50% not wanting to get sick, 50% lazy

Note

Triathlon tomorrow!!!

Note

Think I will defo hit seven hours next week as I am fully recovered now

C • 7 hours.. dodgy? 4

Friday Nov 20, 2009 #

Note
(rest day)

Thursday Nov 19, 2009 #

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

Lindie was sick

Running 37:00 [3] 6.0 km (6:10 / km)
shoes: Nikes

Not too tough but I don't feel fit at all....
Roughly that time, no watch. No longer though, definitely

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

Wednesday Nov 18, 2009 #

Cycling 30:00 [3]
shoes: Nikes

Up to and back from Dundrum to get a 3-man slingshot

Tuesday Nov 17, 2009 #

Warm up/down 18:30 [2]
shoes: Nikes

Running (Recovery) 31:13 [2]
shoes: Nikes

Around some pitches in Belfield

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

Monday Nov 16, 2009 #

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

Running 16:00 [5] 3.6 km (4:27 / km)
shoes: Nikes

3 x 600 metres
3 x 300 metres
1 x 600 metres

With about 90 secs rest.
Did about 2.40 for all the 600's and 1.10 for the 300's. Not pushing extremely hard but my lungs aren't as useful as they were. Need to stay injury free and healthy for the next few months

Sunday Nov 15, 2009 #

Warm up/down 7:30 [1]
shoes: VJ Orienteering Shoes

Shoes were tight. Ankles sore

Orienteering 1:22:07 [4] **** 7.75 km (10:36 / km) +200m 9:23 / km
slept:10.0 shoes: VJ Orienteering Shoes

O-Course in Glen Of The Downs. Noticed my lack of fitness but think i'll have it back before CROC. Started off well and running hard enough but as i progressed had no motivation in the middle but tried a bit more round the end. Not a great run. Wasn't in the mood for concentrating and I DO need to get out on maps more.

1-Spiked-15secs stuck in a marsh
2-Spiked-tough climb
3-4mins lost-map error. Was in the right area but the control and feature were 70 metres northwest. Ran right past it at first and spent my time in the correct place filled with brambles and other types of crap. This pissed me off and is where i lost my drive ):
4-Spiked but was lucky. Not getting scale.
5-Spiked
6-Started one route then chose another and met up with the first route later. Stupid. 1 minute.
7-Spiked-Exhausted here but took it easy from here on in.
8-15 secs-possibly wrong route
9-10 secs-thought control was on tunnel feature
10-Wrong route, too low. 2 mins
11-Spiked
12-4.30 mins-too high and too long to relocate
13-Spiked-Crawled up the hill
14-20 secs-Too far north
15- Spiked
16-Stupid-2.30 mins
17-Spiked-slow
18-Spiked
19-Too high through lots of crap. Ouch!
20-10 secs-Was looking for wrong feature
Finish-Navigation needed ;)

Alright considering the amount of effort I gave. Just over 10 mins mistakes 50% my error, 50% map.

Training on Bull Island, Tuesday anyone?

Saturday Nov 14, 2009 #

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

Running 18:00 [4] 3.61 km (4:59 / km)
shoes: Nikes

3 x 6 mins

1-1150m, had to stop for bit cramped up in side of chest
2-1230m
3-1230m

Borderline intensity 3

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

Some sprints and slow running to finish off

Wednesday Nov 11, 2009 #

Note
(rest day)

Swapped with Fridays, sore neck

Tuesday Nov 10, 2009 #

Note

Cillin has inspired me to put my plan until CROC up.
Mainly for recovering what i've lost and then we'll move on from there.
Am struggling to find good hours in a week though, so need some thought on time for all the sessions so I can get up to around seven hours a week. With this so far I am struggling to get to six so any thoughts??

Mon-Intervals
Tue-Recovery (Terrain)
Wed-Long
Thur-Recovery
Fri-Rest
Sat-Run (Terrain)
Sun-O-Race (Terrain

C • 7 hours?? 24

Cycling 11:00 [3] 5.2 km (28.4 kph)

Shin killing me today so didnt run. Annoying. Think it was didnt warm up enough yesterday as it was freezing. Silly me

Swift spin on the excercise bike but stopped because of knees tightening up.

Stretching 10:00 [2]

Monday Nov 9, 2009 #

Note

I have devised my next three weeks up to CROC because I think I am back now :)

C • ... 3

Warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Nikes

Maybe a bit too fast to start off

Running intervals 9:00 [4] 2.0 km (4:30 / km)
shoes: Nikes

5 x 400's.
Took it handy enough. Was crap weather so didn't want to push it. Nice to get out again. No watch on me so around this.

Warm up/down 6:30 [1] 0.8 km (8:07 / km)
shoes: Nikes

800 to warm down

Sunday Nov 8, 2009 #

Note
slept:13.0 (sick) (rest day)

Saturday Nov 7, 2009 #

Note
(sick) (rest day)

Friday Nov 6, 2009 #

Note
slept:0.0 (sick) (rest day)

At friends again

Thursday Nov 5, 2009 #

Note
(sick) (rest day)

Wednesday Nov 4, 2009 #

Warm up/down 5:00 [1]
(sick) shoes: Nikes

Orienteering race 10:22 [5] * 2.3 km (4:31 / km) +20m 4:20 / km
spiked:14/14c (sick) shoes: Nikes

First post-primary schools event in Santry. Noticed the last three weeks without training... but dont think i've lost too much

Note

Hopefully I can start taining properly next week

Monday Nov 2, 2009 #

Note
(sick)

Chest sore

Sunday Nov 1, 2009 #

Event: Munster Orienteering Championships 2009

Warm up/down 5:00 [2]

Up to start

Orienteering 1:15:27 [3] *** 7.0 km (10:47 / km) +235m 9:14 / km
spiked:15/19c slept:7.0 (sick) shoes: VJ Orienteering Shoes

Took it slow. Cough kinda went away half way round but didn't want to push it. Chest is abit sore. Hope the cough hasn't gone down there. Not coughing as much now though. We'll just wait and see...

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