Training Log Archive: lorrieqIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
3 PM
Warm up/down 10:00 [2]
shoes: Inov8 X-Talons 212
Up to the start with Leslie
Orienteering 22:51 [4] *** 3.11 km (7:21 / km) +100m 6:20 / km
spiked:5/11c shoes: Inov8 X-Talons 212
Did a really bad race. Head wasn't there at all. Forgot descriptions with the rush of my late start but began ok. Got 1 fine. After that it just didn't work. Wasn't reading enough detail if any detail
Thursday Apr 28, 2011 #
12 PM
Orienteering warm up/down 20:23 [1] 2.16 km (9:26 / km)
shoes: Inov8 X-Talons 212
Warmed up with an exercise to follow the index-contour. Went fine
1 PM
Orienteering 17:01 [4] 2.72 km (6:15 / km) +100m 5:17 / km
shoes: Inov8 X-Talons 212
Orienteering at race pace. Everyone did a leg and the pace was too fast. Unfortunately I missed mine. Came in on no real bearing when leaving attackpoint. Relocation sucked too. Enjoyable though :D
2 PM
Orienteering 20:50 [2] **** 2.98 km (6:59 / km) +25m 6:43 / km
shoes: Inov8 X-Talons 212
Downhill course. Really tricky in places as you must read everything to hit the control. Unfortunately I didn't. Didn't run my own race and didn't run technically over speed
Wednesday Apr 27, 2011 #
5 PM
Warm up/down 10:00 [2]
shoes: Inov8 X-Talons 212
Putting out controls for Clodagh
6 PM
Orienteering 18:40 [3] **** 2.66 km (7:01 / km) +50m 6:25 / km
shoes: Inov8 X-Talons 212
Orienteering 15:05 [3] **** 2.19 km (6:53 / km) +40m 6:19 / km
shoes: Inov8 X-Talons 212
Monday Apr 25, 2011 #
10 AM
Warm up/down 10:00 [2]
shoes: Inov8 X-Talons 212
Orienteering 34:12 [5] 5.97 km (5:44 / km) +150m 5:05 / km
shoes: Inov8 X-Talons 212
JK Trophy. Gen Team.
Ran the second leg. Was in a good mental state and ready to go out hard from the start. I went off in a good position thanks to Jonathan's running.
I went off quite fast. Got 1 and 2 fine. Had mistakes at 3 and 4, resulting in about 2 minutes together. Then I focused more and ran a clean race. Gained 9 places and was really happy. Wish I hadn't dropped those minutes though.
Ran the second leg. Was in a good mental state and ready to go out hard from the start. I went off in a good position thanks to Jonathan's running.
I went off quite fast. Got 1 and 2 fine. Had mistakes at 3 and 4, resulting in about 2 minutes together. Then I focused more and ran a clean race. Gained 9 places and was really happy. Wish I hadn't dropped those minutes though.
11 AM
Warm up/down 7:30 [2]
shoes: Inov8 X-Talons 212
Nice warm down. Heel better than previous days
Sunday Apr 24, 2011 #
11 AM
Warm up/down 15:00 [2]
shoes: Inov8 X-Talons 212
Made a race plan. This way I was going to run clean
Orienteering 1:17:13 [5] *** 10.35 km (7:28 / km) +515m 5:58 / km
spiked:24/25c shoes: Inov8 X-Talons 212
Ran a good race. Only missed 1.30 on 19. Unfortunately though I went off way too steady. Lost all my time in the first half hour from just running. Need to do more strength too
12 PM
Warm up/down 5:00 [2]
shoes: Inov8 X-Talons 212
Found it hard to warm down today and yesterday with a sore heel
Saturday Apr 23, 2011 #
9 AM
Warm up/down 15:00 [2]
shoes: Inov8 X-Talons 212
Was just on time for my start
Orienteering 1:05:53 [4] *** 8.0 km (8:14 / km) +200m 7:19 / km
spiked:17/26c shoes: Inov8 X-Talons 212
Disaster. Lost 10 minutes to 1 and 3 minutes to 3. From here I just jogged half heartedly and missed maybe 3 more minutes
Friday Apr 22, 2011 #
Event: JK 2011
4 PM
Warm up/down 15:00 [2]
shoes: Inov8 X-Talons 212
Did a really nice warm up around the given map sample. Felt good mentally and had no problems in my heel. Made a race plan to run technically sound over fast
Orienteering 17:10 [5] **** 3.5 km (4:54 / km) +60m 4:31 / km
spiked:25/28c shoes: Inov8 X-Talons 212
I am really happy with this race but even more so with the result. Even with a few stupid small mistakes at least I stayed relatively clean.
I was quite nervous on the start line. But as I got to 10 seconds to go I just got myself focused and ready. I had already worked out where the first control was going to be in the start boxes so I had no problems here and picked the optimum route. Number 2 was fine but could have been dangerous. I stopped at 2 to read my description for 3. This meant I was going to spike the control but I am not sure whether I picked the best route here. Probably not looking at the splits.
Four was easy. Going to five, I had to stop still just before the stairs up to the control. This was just to make sure I was going right as I couldn't make it out running. Had no problems with the easy controls 6, 7, 8 and 9. I was third overall up to this point which is encouraging looking back.
To ten I missed some seconds. I was planning to go left but realised there were uncrossable walls there. So I ran a few extra meters around an unnecessary building. I didn't take the optimum route to 11. I went back down the stairs I came up to ten. This route was longer. Maybe I was a little urged for speed over navigation here.
Then I went clean until the spectator. I was leading here at the time according to the speaker but fortunately I did not hear this. 16 was fine but I did not take this easy leg to plan. Had to take a few seconds to get the right route to 17. But I missed the control running to a control at a bush twenty meters lower.
Spiked 18. To nineteen I lost more time. I ran to go through the white forest west of the control. When I got there it looked impassable so I ran around the car park. To twenty I ran back around by the car park because of thinking the forest was impassable. To my annoyance some guy burst through it. Close to twenty seconds lost here.
20 was ok. To twenty one is missed a few seconds again. Just too quick to navigate cleanly. Took one turn to early. 22 was fine and I was pushing as I could see my 1-minute man ahead. Caught him to 23.
We ran together to 24. He did a mistake at the control however and I was able to sneak in without him noticing. Pushed to 25.
26 and 27 were ok. But 28 was stupid. Once again running too fast with not enough map reading. I missed my turn down towards the control and had to backtrack. Could hear my name on the speaker to the finish and pushed well.
I was quite nervous on the start line. But as I got to 10 seconds to go I just got myself focused and ready. I had already worked out where the first control was going to be in the start boxes so I had no problems here and picked the optimum route. Number 2 was fine but could have been dangerous. I stopped at 2 to read my description for 3. This meant I was going to spike the control but I am not sure whether I picked the best route here. Probably not looking at the splits.
Four was easy. Going to five, I had to stop still just before the stairs up to the control. This was just to make sure I was going right as I couldn't make it out running. Had no problems with the easy controls 6, 7, 8 and 9. I was third overall up to this point which is encouraging looking back.
To ten I missed some seconds. I was planning to go left but realised there were uncrossable walls there. So I ran a few extra meters around an unnecessary building. I didn't take the optimum route to 11. I went back down the stairs I came up to ten. This route was longer. Maybe I was a little urged for speed over navigation here.
Then I went clean until the spectator. I was leading here at the time according to the speaker but fortunately I did not hear this. 16 was fine but I did not take this easy leg to plan. Had to take a few seconds to get the right route to 17. But I missed the control running to a control at a bush twenty meters lower.
Spiked 18. To nineteen I lost more time. I ran to go through the white forest west of the control. When I got there it looked impassable so I ran around the car park. To twenty I ran back around by the car park because of thinking the forest was impassable. To my annoyance some guy burst through it. Close to twenty seconds lost here.
20 was ok. To twenty one is missed a few seconds again. Just too quick to navigate cleanly. Took one turn to early. 22 was fine and I was pushing as I could see my 1-minute man ahead. Caught him to 23.
We ran together to 24. He did a mistake at the control however and I was able to sneak in without him noticing. Pushed to 25.
26 and 27 were ok. But 28 was stupid. Once again running too fast with not enough map reading. I missed my turn down towards the control and had to backtrack. Could hear my name on the speaker to the finish and pushed well.
Thursday Apr 21, 2011 #
4 PM
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talons 212
Wednesday Apr 20, 2011 #
Note
(rest day)
2.5 hours of golf
Tuesday Apr 19, 2011 #
12 PM
Warm up/down 10:00 [2]
shoes: Asics
Running 4:27 [5] 1.6 km (2:47 / km)
shoes: Asics
8 x 200's
This was actually really tough even with the interval being so short. Speed was quite high as a result. Suffered towards the end.
Times:
33
34
33
34
33
33
32
32
This was actually really tough even with the interval being so short. Speed was quite high as a result. Suffered towards the end.
Times:
33
34
33
34
33
33
32
32
1 PM
Note
On the warm down I had some really bad pain in my left heel. I've been getting this after wearing the Falcons. I am going to have to wear my insoles in them for more support in future
Sunday Apr 17, 2011 #
12 PM
Warm up/down 15:00 [2]
shoes: Inov8 X-Talons 212
Orienteering 1:01:08 [5] *** 8.0 km (7:39 / km) +260m 6:34 / km
spiked:13/16c shoes: Inov8 X-Talons 212
Going into this race I was really relaxed. Mentally sound knowing a good race would see a good place never mind the running speed. It is orienteering speed that counts.
Maybe, once again, I was too relaxed. Did a really slow first leg. Came off the path very early and ran slowly in the high heather only like 20 metres from the path parallel to it. I couldn't beleive this mistake and quickly put it behind me.
I spiked two well even though it was a bit of a struggle. The heather was quite high at this point, even running down. For number three there were some seconds lost. After entering the forest I was looking too low and had no 3d image in my head of the terrain.
Going to four was bad. I did not take a good look at the leg. I didn't read anything and had no real route. Ended up way too high, but I always knew where I was. Should have checked line leaving control
The next few controls on the mountain were OK. I lost some seconds at Eight. Climbed an extra contour or two which was frustrating with the effort used here
No real problems after this and I began to run much better. For the whole my running was OK considering the terrain's physicality. I pushed in the shorter stuff and even pushed through bits of the higher stuff.
One thing I realized is that Slieve Croob will be 2.5km longer with more climb. But with better run ability I know there is no time for taking it easy. Push all the time and use the downhills and flats to recover somewhat
Maybe, once again, I was too relaxed. Did a really slow first leg. Came off the path very early and ran slowly in the high heather only like 20 metres from the path parallel to it. I couldn't beleive this mistake and quickly put it behind me.
I spiked two well even though it was a bit of a struggle. The heather was quite high at this point, even running down. For number three there were some seconds lost. After entering the forest I was looking too low and had no 3d image in my head of the terrain.
Going to four was bad. I did not take a good look at the leg. I didn't read anything and had no real route. Ended up way too high, but I always knew where I was. Should have checked line leaving control
The next few controls on the mountain were OK. I lost some seconds at Eight. Climbed an extra contour or two which was frustrating with the effort used here
No real problems after this and I began to run much better. For the whole my running was OK considering the terrain's physicality. I pushed in the shorter stuff and even pushed through bits of the higher stuff.
One thing I realized is that Slieve Croob will be 2.5km longer with more climb. But with better run ability I know there is no time for taking it easy. Push all the time and use the downhills and flats to recover somewhat
1 PM
Warm up/down 10:00 [2]
shoes: Inov8 X-Talons 212
Saturday Apr 16, 2011 #
5 PM
Running 1:00:00 [3] 9.48 km (6:20 / km) +300m 5:28 / km
shoes: Asics
Friday Apr 15, 2011 #
Note
(rest day)
Ankle was really weird today. Felt some weird tight feeling right on the heel
Thursday Apr 14, 2011 #
6 PM
Warm up/down 7:30 [2]
shoes: Asics
7 PM
Running 16:00 [5] 4.17 km (3:50 / km) +30m 3:42 / km
shoes: Asics
Not feeling too great in the stomach during this session. I must refrain from the junk food this week and keep hydrated.
Warm up/down 12:30 [2]
shoes: Asics
Bit of a longer cool down on the way home
Wednesday Apr 13, 2011 #
5 PM
Warm up/down 20:00 [2] 3.7 km (5:24 / km)
shoes: Inov8 X-Talons 212
19:02 minutes of running with some stretching
Running 18:53 [4] **** 4.8 km (3:56 / km) +30m 3:49 / km
slept:7.0 shoes: Inov8 X-Talons 212
4 x 1.2km
Really enjoyed this and felt awesome throughout. Was with Jonathan and we had maps. I had my sprint map from POM last year. I ran well but made sure to run at a pace I could read the map when I tried. Was happy with the map reading and plans on such a difficult area.
Times:
4:46
4:43
4:42
4:41
Really enjoyed this and felt awesome throughout. Was with Jonathan and we had maps. I had my sprint map from POM last year. I ran well but made sure to run at a pace I could read the map when I tried. Was happy with the map reading and plans on such a difficult area.
Times:
4:46
4:43
4:42
4:41
6 PM
Warm up/down 20:00 [2] 3.7 km (5:24 / km)
shoes: Inov8 X-Talons 212
19:30 of running and some stretching
Tuesday Apr 12, 2011 #
8 PM
Cycling 30:00 [2] 11.91 km (23.8 kph)
Monday Apr 11, 2011 #
1 PM
Running 10:00 [3]
shoes: Asics
Went to P.E for once only to discover we were doing the bleep test. Really wasn't up for it as I don't like this test in any way. I ran fine and quite easy. The only struggle was with the legs that hurt in the quads with each turning.
Me and my friend spent the whole thing deliberating when to go out and after breaking into double figures there was no chance the teacher would bring us up for not trying. Funny to watch as people died off..
Me and my friend spent the whole thing deliberating when to go out and after breaking into double figures there was no chance the teacher would bring us up for not trying. Funny to watch as people died off..
6 PM
Warm up/down 10:00 [2]
shoes: Asics
Down early which was nice. But quite cold today and I was not prepared. I had been expecting sunshine unfortunately
7 PM
Running 20:33 [5] 5.28 km (3:54 / km)
shoes: Asics
Intervals at Lindie's. I was well hydrated for this for once. This made it alot easier and I enjoyed pushing quite hard except for some weird sensations in the stomach. Suffered during the second set in the legs after earlier session
The session was to run 400m and then jog 50m (20secs) as a recovery. This was done 12 times with a 3 minute break between two sets of six
Times:
83
84
85
87
85
85
82
85
87
88
88
82
The session was to run 400m and then jog 50m (20secs) as a recovery. This was done 12 times with a 3 minute break between two sets of six
Times:
83
84
85
87
85
85
82
85
87
88
88
82
Warm up/down 5:00 [2]
shoes: Asics
Back home with some tight pain in the right upper hamstring. Know a good stretch here
Sunday Apr 10, 2011 #
11 AM
Warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-Talons 212
12 PM
Orienteering 40:00 [4] *** 5.0 km (8:00 / km) +200m 6:40 / km
spiked:7/8c shoes: Inov8 X-Talons 212
Warming up I felt good in the new orienteering shoes. Really comfortable and light. Did a nice warm up and headed up to the start.
Made sure to be really relaxed at the start, and I was. But maybe too relaxed.
1 - Didn't run on any real bearing and wasn't sure where I came up when I mounted the hill. Saw a boulder but couldn't place it on the map, probably because it was almost 300 metres right of the control. With a bit of working out and a bit of luck I headed in the right direction. I maybe missed about 2 minutes here but it didn't really affect my mentality just made me concentrate.
Was really happy with my orienteering after this. Running steady and keeping concentrated. Also used the compass which I don't usually trust. But today I put my faith in it and it helped alot. Spike 2, 3, 4 and 5.
At 6 I took some time at the control for the long leg ahead. I saw no real route options except for straight or left up to the ridge for the path. I chose the first. It was such an easy leg. Just running. And unfortunately run I didn't. Maybe it was lazy, maybe it was the terrain or maybe it was the heat. I was struggling with the sun at this stage. Looking forward to losing the hair during the week. Tried to run up towards the crags and eventually reached them and had no problems from there in. The next two controls were easy and I used my compass here.
Going to 9, again I took a few seconds at the control. I saw there was straight or left with less climb. I didn't think the extra distance covered going left was worth the few metres less climbing. Went straight. Going fine, a little tired and warm again. Very warm
I had just hit the detailed area across the re-entrant and knew where I was. Felt I was taking a nice route. Went to clear my nose and was shocked to see a big drop of blood fly out. Continued on but soon realised I had opened the flood gates. Tried to wipe it away but the blood kept coming for over a minute. Finally the flow eased off and it just started to drip but didn't seem like stopping. At this point I wasn't worried about the race even though I had been really enjoying it. I took off my top and used it to stem the blood flow. After a few minutes in this spot the blood stopped. I put my top, smeared with blood, back on and headed off again. Kind of jogged/walked to 9 and 10.
It was no use though. I felt paranoid about the nose starting to bleed again any minute and didn't feel to great running. My head and concentration was just gone. I was done here. I walked 11, 12, 13 and 14. On my way to 15 I didn't read the map at all and lost myself on the slope. Wasn't in the state to spend more time out there and correct myself so I headed back.
Enjoyed the event and was happy with the technical side of things. Obviously will be wanting to run better on the hills at JK but hopefully bringing some energy with me will sort that. And the looks I got walking around in the blood stained top were amusing!
Made sure to be really relaxed at the start, and I was. But maybe too relaxed.
1 - Didn't run on any real bearing and wasn't sure where I came up when I mounted the hill. Saw a boulder but couldn't place it on the map, probably because it was almost 300 metres right of the control. With a bit of working out and a bit of luck I headed in the right direction. I maybe missed about 2 minutes here but it didn't really affect my mentality just made me concentrate.
Was really happy with my orienteering after this. Running steady and keeping concentrated. Also used the compass which I don't usually trust. But today I put my faith in it and it helped alot. Spike 2, 3, 4 and 5.
At 6 I took some time at the control for the long leg ahead. I saw no real route options except for straight or left up to the ridge for the path. I chose the first. It was such an easy leg. Just running. And unfortunately run I didn't. Maybe it was lazy, maybe it was the terrain or maybe it was the heat. I was struggling with the sun at this stage. Looking forward to losing the hair during the week. Tried to run up towards the crags and eventually reached them and had no problems from there in. The next two controls were easy and I used my compass here.
Going to 9, again I took a few seconds at the control. I saw there was straight or left with less climb. I didn't think the extra distance covered going left was worth the few metres less climbing. Went straight. Going fine, a little tired and warm again. Very warm
I had just hit the detailed area across the re-entrant and knew where I was. Felt I was taking a nice route. Went to clear my nose and was shocked to see a big drop of blood fly out. Continued on but soon realised I had opened the flood gates. Tried to wipe it away but the blood kept coming for over a minute. Finally the flow eased off and it just started to drip but didn't seem like stopping. At this point I wasn't worried about the race even though I had been really enjoying it. I took off my top and used it to stem the blood flow. After a few minutes in this spot the blood stopped. I put my top, smeared with blood, back on and headed off again. Kind of jogged/walked to 9 and 10.
It was no use though. I felt paranoid about the nose starting to bleed again any minute and didn't feel to great running. My head and concentration was just gone. I was done here. I walked 11, 12, 13 and 14. On my way to 15 I didn't read the map at all and lost myself on the slope. Wasn't in the state to spend more time out there and correct myself so I headed back.
Enjoyed the event and was happy with the technical side of things. Obviously will be wanting to run better on the hills at JK but hopefully bringing some energy with me will sort that. And the looks I got walking around in the blood stained top were amusing!
Friday Apr 8, 2011 #
10 PM
Running 30:00 [2] 5.88 km (5:06 / km)
shoes: Asics
From DART to friends
Thursday Apr 7, 2011 #
6 PM
Warm up/down 5:00 [2]
shoes: Asics
Down to Lindie's
7 PM
Running 18:00 [5] 4.9 km (3:40 / km)
shoes: Asics
Session at Lindie's.
3 mins - 881m
3 mins - 850m
6 mins - 1.56km
6 mins - 1.61km
Was about 2 minutes rest between each but probably more.
It was quite warm and I enjoyed it
3 mins - 881m
3 mins - 850m
6 mins - 1.56km
6 mins - 1.61km
Was about 2 minutes rest between each but probably more.
It was quite warm and I enjoyed it
Warm up/down 5:00 [2]
shoes: Asics
Back home
Wednesday Apr 6, 2011 #
Note
In the past few weeks I have begun to hate running in Belfield. I can no longer bring myself to do it. It is so mind-numbingly boring at the moment. I hope to get a bike soon to I can train more and in different places. For now I will just keep the fitness up and focus on the technical side of orienteering and fitness in other ways.
Tuesday Apr 5, 2011 #
6 AM
Warm up/down 5:00 [2]
shoes: Asics
Running 40:00 [3] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: Asics
With Jonathan today which was cool. It is actually really warm these mornings and I was burning up in just a T-shirt and vest. Good to get training done before school though. Disrupts the whole day afterwards
Monday Apr 4, 2011 #
6 PM
Running 5:00 [2]
shoes: Asics
Headed to Lindies but my heel was so painful from the orienteering shoes that I couldn't run well. Last time I am wearing those for sure.
7 PM
Cycling 30:40 [3] 12.22 km (23.9 kph)
Sunday Apr 3, 2011 #
11 AM
Orienteering 56:59 [5] *** 6.0 km (9:30 / km) +200m 8:08 / km
shoes: VJ Orienteering Shoes
Didn't go into this event with a 'Race' mindset. Shoes were really sore today and I was getting stressed by the tall heather and very bingo number 3.
This was the only control I made a mistake on over a minute. About 2 minutes lost. Hit an open just below it which eluded the map. Wasn't happy.
But then I got more into it and enjoyed the rest of the course. A few seconds here and there probably resulting in a minute lost over the rest of the course
This was the only control I made a mistake on over a minute. About 2 minutes lost. Hit an open just below it which eluded the map. Wasn't happy.
But then I got more into it and enjoyed the rest of the course. A few seconds here and there probably resulting in a minute lost over the rest of the course