Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+m
	Orienteering	9	6:59:08	34.51	(12:09)	55.54	(7:33)	795	40 /	53c	75%
	Running	12	5:43:33	36.21		58.28		717
	Warm up/down	17	3:33:27	1.02		1.64		20
	Swimming	2	1:00:00
	Cycling	1	10:00	3.67	(22.0/h)	5.9	(35.4/h)
	Total	29	17:26:08	75.41		121.36		1532	40 /	53c	75%
averages - sleep:2

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Wednesday Jun 30, 2010 #

10 AM

Orienteering 1:07:26 [3] *** 6.57 km (10:16 / km) +150m 9:13 / km
spiked:9/14c shoes: VJ Orienteering Shoes

Had a 5.5km course to do. We were supposed to go race pace. I was up to it but wanted to save my legs for the actual races. So took it handy and had a very clean run.
Missed about 2 minutes on control 4, headed in with no bearing. Missed it by a few metres.
Did a 20 second miss on 7, too east.
12 was on quite a small boulder and I hit a very large boulder 20 metres early but it wasn’t on the map. Not entirely my fault and then missed 14 as I was concentrating on a small pain in my chest.

Map

4 PM

Note

Went swimming in the afternoon. Spent about 2 hours there.
Awesome pool!

Tuesday Jun 29, 2010 #

9 AM

Note

Spent the morning walking around Navaleno Este. Noticed a couple of things. Some of the more important ones: Small boulders weren’t on map, only the very significant ones. And the contour detail was a lot more obvious than visualised.

2 PM

Orienteering 1:05:44 [3] *** 5.83 km (11:17 / km) +150m 9:59 / km
spiked:3/8c shoes: VJ Orienteering Shoes

After a massive lunch we had ca. 4km with 8 controls. I was still getting into the map and had a much better last 4 controls than in the first half of the course. The second half really did boost the confidence though.

Map

Monday Jun 28, 2010 #

Note

Travelling to Spain

Saturday Jun 26, 2010 #

Note
(rest day)

Friday Jun 25, 2010 #

7 PM

Warm up/down 15:00 [3]
shoes: Asics

Running 25:00 [2] 3.7 km (6:45 / km)
shoes: Asics

Very easy around Belfield with Jonathan. Last run before EYOC. Very humid again!

Thursday Jun 24, 2010 #

11 AM

Swimming 30:00 [3]

Monkstown

6 PM

Warm up/down 15:00 [2]

Calves are sore when resting but ok when running. Considerably tight then...

7 PM

Running 35:00 [3] 6.43 km (5:27 / km)
shoes: Asics

Nice run around Belfield with Jonathan but it was quite humid so tougher than expected. Easy/short tomorrow and then rest, rest, rest

Tuesday Jun 22, 2010 #

7 PM

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

Back from Spain this morning. Up at 7. Warming up, body was very tight and stiff.

Orienteering 49:10 [5] *** 6.55 km (7:30 / km) +150m 6:44 / km
spiked:22/24c shoes: VJ Orienteering Shoes

Really enjoyed this and it was a solid run. Just need to read way more detail in the 50 meters before a control so as not to lose time in the circle which I did.
Thought my route was good, and would have only missed three without my mistakes. They were the ones in the very middle, hard to get at

Was third, 10 pts behind Colm and Conor

8 PM

Warm up/down 15:00 [2]
shoes: VJ Orienteering Shoes

Back visiting a few controls with Jonathan after event.

Sunday Jun 20, 2010 #

9 PM

Running 23:07 [3] 4.1 km (5:38 / km)
shoes: Asics

Had to stop twice for need to go to bathroom and feeling poorly. Didn't have the best night after....

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

Thursday Jun 17, 2010 #

9 PM

Warm up/down 5:00 [2] 0.76 km (6:34 / km)
shoes: Asics

Running 51:59 [3] 8.94 km (5:49 / km)
shoes: Asics

Run on beach with Jonathan. Pretty much down the whole beach and back. The city kind of dissapeared when we were far away from where we started. Both got very sore chests, sore for a big breath after from cold wind

Wednesday Jun 16, 2010 #

8 PM

Warm up/down 6:27 [2] 0.88 km (7:19 / km) +20m 6:34 / km
shoes: Asics

So, I had reached my acclimatisation week in Spain :P. Was planning to do a few trainings but the only real place to run was the beach and err.. was quite tough in the Andalusian heat.

Running 13:31 [3] 1.92 mi (7:02 / mi)
shoes: Asics

Run in the dunes. Quite tough actually running in sand in such heat

Running race 20 [5] 0.13 km (2:39 / km)
shoes: Asics

Did loads of races with Jonathan. Won most of them because of my massive stride while he just drowned in the sand. This was the only one I recorded on my GPS

9 PM

Running 55 [4] 0.26 km (3:28 / km)
shoes: Asics

Seeing what sort of pace I was at. Wasn't too bad

Monday Jun 14, 2010 #

7 PM

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

Warming-up for the epic time-trial

Running race 6:10 [5] 1.2 km (5:08 / km) +45m 4:20 / km
shoes: VJ Orienteering Shoes

Me, Jonathan, Colm and Cillín in a relay for four legs of the time-trial course.

Cillín set out first, came back 5.45
Then I was out. Set off quick but handy. Took the first downhill tough on the knees at pace only to fall painfully on my back at the bottom of the first hill, puzzling several onlookers. But it was ok. I was quickly up and back running. Sore knee to the top of the hill where I hit the fence corner perfectly. Then opened it up at the top and cautiously took the next downhill for fear of slipping into the lake. Didn't and pushed it hard to control 2. Imagainary beeped it and pegged it off down the hill to the river. Unfortunately I was a good few seconds crossing the wet logs over the river as I was off-balance.
But made it across and steady up the last hill. Made it only to be confronted with that tiny little hill after the road. Really whacked me and was not moving to fast from here in.

Was great fun though and I don't push myself hard enough so it was good to get started. All the other lads were within 10 seconds of each other and 20-30secs ahead of me. But I'm happy with my run after my performance here after JK

8 PM

Orienteering 13:56 [3] *** 2.33 km (5:59 / km) +75m 5:09 / km
spiked:6/7c shoes: VJ Orienteering Shoes

Made over a minutes worth of mistakes but good route choices.

Orienteering 16:38 [3] *** 2.76 km (6:02 / km) +75m 5:18 / km
shoes: VJ Orienteering Shoes

Messed up 3, because of tiny earthwall couldn't make out but good routes again and was just behind Cillín until I had to answer the phone.

9 PM

Orienteering 25:36 [3] 3.33 km (7:41 / km)
shoes: VJ Orienteering Shoes

Was getting late and Mum had expected me almost two hours previous so had to jog through the park to bus stop. Was quite tired

Sunday Jun 13, 2010 #

9 AM

Warm up/down 7:00 [2]
shoes: Asics

Orienteering intervals 29:22 [5] 6.35 km (4:37 / km)
shoes: Asics

Wasn't running too fast and navigation wasn't as good as I'd have liked but this will have helped. Town was epic!

10 AM

Warm up/down 7:30 [2]

Saturday Jun 12, 2010 #

Warm up/down 5:00 [2]

Orienteering 51:18 [3] 8.72 km (5:53 / km) +100m 5:34 / km
shoes: VJ Orienteering Shoes

Training on the Curragh. We went faster than planned

Thursday Jun 10, 2010 #

2 PM

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

Putting out tags on Bull Island. Was wearing too much and not hydrated

4 PM

Orienteering intervals 48:00 [4] 6.4 km (7:30 / km)
shoes: VJ Orienteering Shoes

Ran the first 2 intervals fast. About 2km in 13 minutes. Then the 3rd was slower as I put a tag about 10 metres in the wrong place. And that took time finding.

The rest I took ages to find the tags which had been blown down a bit and I wasn't feeling good at all.

Must have been really dehydrated or something but felt awful after and then got sick beside SuperValu. Felt so much better then and was kinda funny when two people walked by. Quite the shock they got...

Wednesday Jun 9, 2010 #

5 PM

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

Warm-up

Running 1:39:56 [3] 15.3 km (6:32 / km) +672m 5:21 / km
shoes: Asics

Long run with Jonathan and Cillin. Calves felt dodgy but after about 40 minutes they were fine.

Car Park-Tibradden-Pine Forest-Tibradden-Fairy Castle-Car Park

Felt grand for most of it. Quads just burned abit going from Pine Forest back up to Tibradden.

Route

Tuesday Jun 8, 2010 #

11 AM

Swimming 30:00 [3]
slept:2.0

Monkstown Pool with Jonathan. Was enjoyable. Stayed in the deep-end for the extra effort

Monday Jun 7, 2010 #

2 PM

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

Running 33:45 [3] 6.4 km (5:16 / km)
shoes: Asics

With Jonathan around Belfield again. Was raining today and didn't eat lunch so was lacking at the end

Sunday Jun 6, 2010 #

Event: Carrauntoohil

8 PM

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

Down to the track. Dynamic warm-up

9 PM

Running 40:00 [2] 7.33 km (5:27 / km)
shoes: Asics

Run around Belfield with Jonathan. Happy with how some fitness has come back but my body is a bit stiff

10 PM

Running 5:00 [2]
shoes: Asics

Needed a lot of stretching

Saturday Jun 5, 2010 #

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

Warm-up down to the track and at there

Running 8:50 [3] 1.4 km (6:19 / km)
shoes: Asics

Had to stop. Calves were in bits. Very sore. Don't know whats up with them

Cycling 10:00 [5] 5.9 km (35.4 kph)

Was angry with not being able to run so just went for it on the static bike where the calves aren't under any real pressure. Also allowed me to stretch after. I need to be used to pushing this hard at EYOC, so more of this

Thursday Jun 3, 2010 #

Note
(rest day)

Think I did a minor pull of my calf while stretching last night. Feels like a smaller pain of the last strain I had. Just rest and ice 'till it feels ok again.
Don't get me wrong, not too bad

Wednesday Jun 2, 2010 #

3 PM

Note
(rest day)

Spent about 90 minutes surveying a small part of Belfield with Jonathan in great detail for ISSOM. Looks good!

Tuesday Jun 1, 2010 #

7 PM

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

Orienteering 51:58 [3] ** 6.7 km (7:45 / km) +95m 7:15 / km
shoes: VJ Orienteering Shoes

I was looking forward to this but it was a big dissapointment. My laces came undone at 2 on both shoes and I wasn't going to bother tying them again if they were only going to open every few seconds. So decided to run it slower than i wanted. Also sort of lost interest in navigating because of poor map. Most of my routes were straight enough but wasn't concentrating.
Good for a run anyway...

8 PM

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

Calves sore and tight

Long - Splits

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