Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Jul 31, 2009:

	activity	#	time	miles	km	+m
	Running	13	6:27:52	36.08	58.06	467
	Orienteering	8	5:22:38	14.7	23.65	1040	29 /	34c	85%
	Warm up/down	15	3:18:27	1.15	1.85
	Swimming	5	3:05:00
	Activity	8	2:45:00	2.49	4.0
	Stretching	3	25:00
	Strenght	1	15:00
	Total	24	21:38:57	54.41	87.56	1507	29 /	34c	85%
averages - sleep:9.4

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Friday Jul 31, 2009 #

Running 20:00 [1]
slept:9.5 shoes: Nikes

Last bit of running before Scottish!

Thursday Jul 30, 2009 #

Swimming 40:00 [2]
slept:9.5

Orienteering 33:04 [2] *** 2.5 km (13:14 / km) +85m 11:18 / km
spiked:9/9c shoes: VJ Orienteering Shoes

Went to three rock with Jonathan and redid the course we did with David as the tags were still out. Taking it quite slow and stopping at controls to talk about what our plan was for leg etc. so an easy training but good to get out on a map. I was just keeping a good rythm and no stopping between controls. Really happy with my technique today! Bring on Scotland

Warm up/down 10:00 [1]
shoes: VJ Orienteering Shoes

Waiting for lift home from Dad

Wednesday Jul 29, 2009 #

Note
slept:7.0 (rest day)

Didn't get to do the fast session i was hoping for because i was feeling poorly and didnt get much sleep last night.

Tuesday Jul 28, 2009 #

Note
slept:16.0

A good long sleep. I have also decided to make Deer Park a sprint map and use the surrounding church and school.

C • deer park 3

Activity (Golf) 20:00 [2]
shoes: Nikes

played 11 holes

Warm up/down 10:00 [1]
shoes: VJ Orienteering Shoes

Orienteering 30:00 [2] ***
spiked:5/8c shoes: VJ Orienteering Shoes

Practising compass on 3roc with Jonathan and Dave Healy. Really helped and feeling confident in technical side of things for Scottish. Was close with the ones i didnt spike

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

Monday Jul 27, 2009 #

Note
slept:0.0 (rest day)

Went to friends for longer than expected.......

Sunday Jul 26, 2009 #

Note
(rest day)

Resting a few small pains here and there and will take an easy week before Scottish. Saw Harry Potter

C • Harry Potter 13

Saturday Jul 25, 2009 #

Note
slept:10.0

Think I should start getting more sleep and drink more water before scottish. Feeling sluggish
First time i've surpassed 7 hours training!

C • More sleep 1

Warm up/down 13:00 [1]
shoes: VJ Orienteering Shoes

Orienteering 23:30 [2] *** 2.0 km (11:45 / km) +200m 7:50 / km
shoes: VJ Orienteering Shoes

Was up on Three Rock, going around the forest but every feature i tried to find had some shitty terrain or something that made the orienteering so unenjoyable. So gave up and just finished with a bit of running

Running 22:30 [2] ** 3.0 km (7:30 / km) +30m 7:09 / km
shoes: Nikes

Mostly downhill from the big boulders up by the masts

Warm up/down 12:00 [3]
shoes: VJ Orienteering Shoes

Running 3:15 [4] 0.6 km (5:25 / km) +45m 3:56 / km
shoes: VJ Orienteering Shoes

When i got back to mums car there was people telling me and jonathan she had been looking for us and i realised we had spent quite a bit longer than planned out! So followed there directions and had to sprint back up half of mountain (almost). Was fun!

Friday Jul 24, 2009 #

Note
slept:10.0

C • Sandstorm? 14

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

Running race 12:56 [4] 3.06 km (4:14 / km)
shoes: Nikes

Was to do 5k but my back was killing me!!!! Think it may be because of dehydration because i sweat profusely there (too much information)

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

Thursday Jul 23, 2009 #

Swimming 40:00 [2]
slept:9.0

Warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Nikes

Running 16:00 [2] **** 2.4 km (6:40 / km)
shoes: Nikes

320 metres quickish and 80 metres slow over and over....
Didnt really do the session just easy jogging looking at the brown course from Carlingford a while back. Took it easy so I could do 5km in Phoenix Park tommorow but now i cant even get to that. so ill just do that with jonathan in belfield tommorrow, so i can get a real time on the Junior Attackpoint 5km splits.

Warm up/down 6:30 [1] 0.65 km (10:00 / km)
shoes: Nikes

Wednesday Jul 22, 2009 #

Note
slept:10.0 (rest day)

And then four days training. Am going to spend some time surveying Rockbrook today and another area. Deer Park will take some time as I have no basemap except for GoogleEarth but you cant read anything with the trees, so it'll take time. Also went to Stillorgan library and got an OS map from 1900 for a mystery area im surveying. I think it will be good!

Stretching 15:00 [2]

Strenght 15:00 [2]

In the quads

Note

And Rockbrook is complete!

Tuesday Jul 21, 2009 #

Swimming 30:00 [2]

Warm up/down 3:00 [2] 0.4 km (7:30 / km)
shoes: Nikes

Running intervals 5:35 [5] 1.6 km (3:29 / km)
shoes: Nikes

Intervals in Belfield. Had to cut short unfortunately

Warm up/down 11:07 [2]
shoes: Nikes

Note
slept:9.0

Think I may be getting a new bike! Have struggled to cycle recently as knee pains return afterwards but thats on my old rusty bike. Maybe with a nice new one, there wont be as much pushing and grinding, just a smooth rythm, the pains wont occur after cycling

Monday Jul 20, 2009 #

Running 1:13:30 [3] 9.5 km (7:44 / km) +350m 6:32 / km
slept:10.0 shoes: Nikes

Up on Three Rock. There was 250m climb in the first 3.5k so i was finding it tough enough but alright. Then once me and Jonathan reached the summit it was a beautiful 5k left pretty much all downhill. Impact was sore!
Had a good bit left at the end. Hopefully I can do sessions like this 2-3 times a week

C • High Impact 2

Warm up/down 6:20 [1]
shoes: Nikes

Activity (Golf) 35:00 [2]
shoes: Nikes

Was more like 4 hours but cant put too much as training

Sunday Jul 19, 2009 #

Warm up/down 6:00 [1]
shoes: VJ Orienteering Shoes

Orienteering 46:43 [4] ** 5.7 km (8:12 / km) +200m 6:58 / km
spiked:15/17c slept:10.0 shoes: VJ Orienteering Shoes

Ran the green course (5.1km) from the Ballinastoe event in spring 2008. Had no compass but pretty much hit everything bang on but i found it impossible to lift my legs and run fast through terrain. Also couldnt push to intensity 5 because foot was sore. I was terrible on the hills and felt it badly in my quads on the second bit of climb about 10 minutes in through heather.
Anyway to build up those muscles in the home, apart from squats?

C • quad exercises 1

Saturday Jul 18, 2009 #

Note
(rest day)

Had to rejig plan. Will get all sessions in but had to take today out unfortunately

Friday Jul 17, 2009 #

Note
slept:10.0 (rest day)

Actually didn't get to Belvedere. The golf was a factor around that :)

C • Golf 3

Thursday Jul 16, 2009 #

Swimming 30:00 [1]

Activity (Golf) 25:00 [1]

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

Running tempo 16:05 [4] **** 2.6 km (6:11 / km)
slept:8.5 shoes: Nikes

Took my EYOC long map out to Lindie Naughtons training and ran quite fast, planning routes etc.

6 sides fast - 1 side slow
6 sides fast - 1 side slow
2 sides fast -1 side slow
2 sides fast - 1 side slow
6 sides fast - 1 side slow
4 sides fast - 1 side slow

Different lenghts were to imitate different leg lenghts on an orienteering course. Supposed to be as fast as possible and felt a good rythm throughout

Felt good today

Note

Am going down to Mullingar tommorrow to visit an uncle. Will probrably visit Belvedere and run the long from the event there while ago. See if I can beat my min/km pace :)

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

Around and about

Wednesday Jul 15, 2009 #

Note
slept:10.5 (rest day)

Didn't do anything today. Taking this week easy just to make sure the shin heals fully. Got a great weekend of training lined up!

Activity (Tennis) 15:00 [2]
shoes: Nikes

Tuesday Jul 14, 2009 #

Swimming 45:00 [2]
slept:8.5

in monkstown. going to go tuesdays and thursdays until at least the scottish

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

with abit of stretching too

Running 31:52 [2] 5.2 km (6:08 / km) +25m 5:59 / km
shoes: Nikes

was tired today

Warm up/down 8:00 [1]
shoes: Nikes

Monday Jul 13, 2009 #

Running 15:02 [1] 2.0 km (7:31 / km)
shoes: Nikes

To test shin. Shin feeling better than yesterday and can run on it again. But still feels a bit fragile. A day or two more with nothing strenuous

Sunday Jul 12, 2009 #

Note
slept:10.0 (injured)

Was going to do a nice long run on three rock but the top of my shin below the knee is very sore!
Any thoughts?

C • shin 2

Activity (Tennis) 15:00 [2]
shoes: Nikes

Saturday Jul 11, 2009 #

Running 1:09:00 [3] 11.0 km (6:16 / km)
shoes: Nikes

suprisingly fun when the rain was hailing down. located my run around the hockey pitch in ucd because there was Ireland vs. paraguay (i think)hockey match on there and i kept checking up on it. Close to 12km

Friday Jul 10, 2009 #

Note
(rest day)

Spent an hour on Rockbrook, cant seem to perfect the car park

Activity (Tennis) 20:00 [2]
shoes: Nikes

Thursday Jul 9, 2009 #

Activity (Tennis) 15:00 [1]
shoes: Nikes

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

Running 18:00 [3] **** 3.2 km (5:37 / km)
shoes: Nikes

at lindie naughtons training in belfield. she gave me a scottish 6 day map and i had to plan routes and stuff. Fun and helpful!

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

Stretching 4:00 [1]
shoes: Nikes

Note

Spent 2 hours mapping Rockbrook School for Stephen Doorly. its fun but challenging because the last aerial photo from the area is June 2006. As it is a school there have been many changes. Senan O'Boyle teaches there.

Wednesday Jul 8, 2009 #

Running 14:28 [3] 2.6 km (5:34 / km) +10m 5:28 / km
shoes: Nikes

run round bit of ucd with jonathan, felt a bit tired but better than ever considering ive trained 12 out of last 14 days or something. i used to be wrecked after 4 days training!

Running race 4:39 [5] 1.3 km (3:35 / km) +7m 3:29 / km
shoes: Nikes

very fast and knackered at end. fun though. improved 24 seconds on time one month ago

C • Motivation 3

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

Note
slept:8.5

Quick session with Lindie naughton tommorow
didnt get too much sleep staying up watching michael jackson top 40
went to track in ucd and got good insight into interval training and warm ups

Activity (Scootering) 20:00 [4] 4.0 km (5:00 / km)
shoes: Nikes

Up to and back from watching the intervals in belfield. Fun!

Tuesday Jul 7, 2009 #

Note
slept:13.0

!!!JWOC!!! but i wish they had live gps tracking

right now my urge to train and orienteer is stronger than ever :)

i had a very nice and needed sleep

Running 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Nikes

About that. Tough enough after long week. Feeling positive

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

Stretching 6:00 [2]

Monday Jul 6, 2009 #

Event: Dolomites 5 days

Note
(rest day)

Travelling back to Ireland. Only sleep 3 hours on way to airport. Had a great time at EYOC. Was dissapointed with my results, but with exams injuries etc. i have to look on the brightside. ill be in M16 again next year in Spain and id say ill make it with all the training i have planned. well time will tell. .and i am going to use 4th year to train my ass off. I have learnt a lot in the region of experience etc. and i hope it will show in the future!

!SORIA, SPAIN 2010!

C • Plans 2

Sunday Jul 5, 2009 #

Warm up/down 20:00 [1]
shoes: VJ Orienteering Shoes

Orienteering race 13:51 [5] **** 1.95 km (7:06 / km) +50m 6:18 / km
shoes: VJ Orienteering Shoes

abit more confident than in the long but still nervous.

lost 2 minutes from mistakes and a bit more from not going flat out.

Saturday Jul 4, 2009 #

Note
(rest day)

Didn't make team and wanted to rest painful back so took the role of M16 team co-ordinater. encouragement and all that :)

Friday Jul 3, 2009 #

Orienteering race (Long) 1:45:00 [5] ***** 8.0 km (13:08 / km) +360m 10:43 / km
shoes: VJ Orienteering Shoes

Please dont judge me on this. I felt like a first year 14 again ):

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

Thursday Jul 2, 2009 #

Event: EYOC 2009

Orienteering (Sprint Model Event) 5:30 [3] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: VJ Orienteering Shoes

i love sprint!

Orienteering (Long Model Event) 25:00 [4] 2.5 km (10:00 / km) +125m 8:00 / km
shoes: VJ Orienteering Shoes

tough more physically so with easy short legs

Wednesday Jul 1, 2009 #

Orienteering 40:00 [3]

topping up but still intimidated by my lack of fitness and poor orienteering

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