Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 30 days ending Apr 30, 2015:

activity

time

miles

Running

10:59:38

76.23

(8:39)

122.68

(5:23)

1680

Orienteering

5:53:16

32.67

(10:49)

52.58

(6:43)

1665

16 /

20c

80%

Cycling

2:15:00

Swimming

22:00

Aquajogging

7:30

Total

19:37:24

108.9

175.26

3345

16 /

20c

80%

averages - weight:67kg

2:24

0:00

» now

Wednesday Apr 29, 2015 #

5 PM

Running 16:43 [1] 2.66 km (6:17 / km)
shoes: Adidas Kanadia

Running intervals 10:40 [5] 3.03 km (3:31 / km)
shoes: Adidas Kanadia

6 x 500. 75s off

Running 16:56 [1] 2.78 km (6:05 / km)
shoes: Adidas Kanadia

Monday Apr 27, 2015 #

6 PM

Running 1:31:00 [2] 18.0 km (5:03 / km) +300m 4:40 / km
shoes: Adidas Kanadia

Pouring rain but I enjoy that every once in a while. Chilled as Dandy, chilled as.

Saturday Apr 25, 2015 #

6 PM

Running 1:00:00 [3] 12.3 km (4:53 / km) +150m 4:36 / km
shoes: Adidas Kanadia

Slower second half as Martín got tired

Thursday Apr 23, 2015 #

Running 45:38 [3] 9.2 km (4:58 / km) +150m 4:35 / km
shoes: Adidas Kanadia

Wednesday Apr 22, 2015 #

Note
(rest day)

No time for the run today

Tuesday Apr 21, 2015 #

6 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Kanadia

Running intervals 21:00 [5] 6.04 km (3:29 / km)
shoes: Adidas Kanadia

4 x 5:15, around 1.51km each time

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Adidas Kanadia

Pre IOC:
M - 60 minutes (hopefully hills) 10km
T - UCDAC 10km
W - 90 minutes 15km
Th - 120 minutes 22km
F - 4 x 1km 90s rest 7km
S - rest
Su - rest
M - 60 minutes 12km
T - 5 x 1km 90s rest 8km
W - rest
Th - 25 minutes easy 5km
F - IOC sprint 5km
S - IOC long 15km
Su - crazy nastyass honeybadger performance 7km
M - Sprint relay + urban 10km

5 PM

Running 45:00 [3] 9.63 km (4:40 / km)
shoes: Adidas Kanadia

Same pace but so much more chilled than yesterday

Sunday Apr 19, 2015 #

6 PM

Running 30:00 [3] 6.4 km (4:41 / km)
shoes: Salomon

Tired, dehydrated. Woops.

Saturday Apr 18, 2015 #

9 AM

Running 1:25:24 [3] 13.83 km (6:10 / km) +480m 5:16 / km
shoes: Salomon

First leg of wwr route with jonnyq and CillinC. Great day, nice area to run off the back off Prince williams seat as well.

Friday Apr 17, 2015 #

6 PM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Adidas Kanadia

UCDAC. Jogging and drills

Running intervals 10:00 [5] 3.0 km (3:20 / km) +100m 2:51 / km
shoes: Adidas Kanadia

10 hillreps. Left calf very tight at the end, probably what's causing the minor achilles discomfort. I couldn't feel the achilles at all except for first five minutes of warm up. Still, stretch and keep an eye out.
Always happy to finish this session, even if its not my favourite.

7 PM

Running warm up/down 5:00 [2] 0.77 km (6:30 / km)
shoes: Adidas Kanadia

Monday Apr 13, 2015 #

2 PM

Aquajogging 7:30 [3]

Tough

Swimming 8:00 [3]

300m

Sunday Apr 12, 2015 #

11 AM

Orienteering 1:16:21 [5] *** 13.1 km (5:50 / km) +445m 4:59 / km
spiked:16/20c shoes: Inov8 X-Talon 212 2014

Brown - Splits

Saturday Apr 11, 2015 #

12 PM

Running warm up/down 7:30 [3] 0.96 km (7:51 / km) +50m 6:13 / km
shoes: Inov8 X-Talon 212 2014

Jogging through Masseys

Orienteering 22:17 [3] 3.28 km (6:48 / km) +75m 6:06 / km
shoes: Inov8 X-Talon 212 2014

Orienteering 15:40 [3] 2.7 km (5:48 / km) +75m 5:06 / km
shoes: Inov8 X-Talon 212 2014

Shadowed by Colm on both of these.

Running 15:28 [3] 2.4 km (6:27 / km) +100m 5:20 / km
shoes: Inov8 X-Talon 212 2014

Summitted Hellfire with jonnyq and ColmM and then back down through Masseys

Friday Apr 10, 2015 #

5 PM

Swimming 14:00 [3]

500m

Thursday Apr 9, 2015 #

5 PM

Cycling 2:15:00 [3]

45.7km
Very nice one in the sun with Cillin, UCD-Glendoo-Eniskerry-UCD.

Wednesday Apr 8, 2015 #

9 AM

Running 1:04:15 [3] 9.33 km (6:53 / km) +300m 5:56 / km
shoes: Salomon

Glendoo to Kippure and back with jonnyq. My left achilles is a little sore now, I have been noticing discomfort in both achilles for the last month. I'll probably bring the mileage down, hit key sessions, and replace other runs with alternative stuff until IOC. Stretching is also a must. I don't want this to become any sort of a problem.

Tuesday Apr 7, 2015 #

6 PM

Running 17:30 [3] 3.6 km (4:52 / km)
shoes: Salomon

To tepidarium. Legs tight but otherwise feeling good.

Monday Apr 6, 2015 #

11 AM

Orienteering race 34:07 [5] 5.7 km (5:59 / km) +150m 5:17 / km
shoes: Inov8 X-Talon 212 2014

Sunday Apr 5, 2015 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 2014

Orienteering race 2:14:09 [5] 17.5 km (7:40 / km) +720m 6:21 / km
shoes: Inov8 X-Talon 212 2014

Decent up until spectator. Then not so great and eventually death.

Saturday Apr 4, 2015 #

2 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 2014

Orienteering race 52:19 [5] 6.0 km (8:43 / km) +200m 7:28 / km
shoes: Inov8 X-Talon 212 2014

Terrible

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

12 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 2014

Orienteering race 18:23 [5] 4.3 km (4:17 / km)
shoes: Inov8 X-Talon 212 2014

1 PM

Running warm up/down 10:00 [2] 1.75 km (5:43 / km)
shoes: Inov8 X-Talon 212 2014

Jogging around with Hugh

Thursday Apr 2, 2015 #

6 PM

Running 20:34 [2] 3.5 km (5:53 / km) +50m 5:29 / km
shoes: Adidas Kanadia

With jonnyq on some trails around hotel

Wednesday Apr 1, 2015 #

Note

A nice few days in Madrid. No running but I did stretch a decent amount. Travel early tomorrow and run in the evening to stretch the legs before weekend of races. Feeling good.

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