Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Oct 31, 2009:

	activity	#	time	miles		km		+m
	Hike	2	6:30:00	18.64	(20:55)	30.0	(13:00)	1000
	Orienteering	4	4:12:19	9.18		14.77		485	12 /	22c	54%
	Running	8	3:19:53	13.81		22.22		515
	Warm up/down	6	1:57:02	2.69		4.33		135
	Stretching	2	7:30
	Total	13	16:06:44	44.32		71.32		2135	12 /	22c	54%
averages - sleep:9.5

5:30

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Saturday Oct 31, 2009 #

Note

Was in Paris for about 6 days with about 6 hours of walking each day.

Saturday Oct 24, 2009 #

Hike 5:30:00 [2] 26.0 km (12:42 / km) +850m 10:55 / km

C • training.. 7

Friday Oct 23, 2009 #

Hike 1:00:00 [2] 4.0 km (15:00 / km) +150m 12:38 / km

Monday Oct 19, 2009 #

Note
(sick)

When will this ease up....

Sunday Oct 18, 2009 #

Note
(sick)

Cough worse today.
No Glendassan

C • Som Chory? 20

Saturday Oct 17, 2009 #

Event: Blodslitet

Note
(sick)

Feeling better. Still have a bit of a cough and cold but not so tired anymore.

Friday Oct 16, 2009 #

Note
(sick)

Feeling bad in morning. Tired, cold and cough

Perked up in afternoon though

Thursday Oct 15, 2009 #

Note
(sick)

Still sick, slept from 5-8pm too

Wednesday Oct 14, 2009 #

Note
(sick)

Cough, sore throat. Slept from 6pm-8pm

Running 7:30 [2]

Wasnt up for it

Stretching 2:30 [3]

Monday Oct 12, 2009 #

Running (Recovery) 28:30 [3] +25m
shoes: Nikes

Down to Belfield track and back. Maybe abit too fast

Sunday Oct 11, 2009 #

Orienteering 1:00:00 [3]
shoes: VJ Orienteering Shoes

On trooperstown mountain. Put out a control (perfectly) and checked Cillín's which was right too. Then did some other controls and contouring excercise which worked good for me

Orienteering 13:30 [4] *** 1.6 km (8:26 / km) +60m 7:06 / km
spiked:3/4c shoes: VJ Orienteering Shoes

Star course. Was good fun but I wish I could run like this navigating as well as I can when i go slower

Orienteering 22:00 [1] *** 2.2 km (10:00 / km) +75m 8:33 / km
spiked:1/5c shoes: VJ Orienteering Shoes

Was gonna run it but messed up first one because I stupidly and solely relied on the bend so then just used it as a warm up and still made mistakes. My mind was elsewhere

Saturday Oct 10, 2009 #

Event: IJS Time Trials

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

Before time trials

Running race 20:58 [5] 3.99 km (5:15 / km) +100m 4:40 / km
shoes: VJ Orienteering Shoes

Had a good run. Well warmed up and kept a good pace throughout

Lap 1- 6:40
Lap 2- 7:10
Lap 3- 7:08

Improved 3:30mins on March time!!!!

Warm up/down warm up/down 12:30 [2] 1.33 km (9:24 / km) +35m 8:18 / km
shoes: VJ Orienteering Shoes

Did another lap with Cillín and Jonathan to warm down

Orienteering 1:00:00 [3]
shoes: VJ Orienteering Shoes

Was completely shattered after time trial. Tough stuff

Compass work in Masseys Estate

Friday Oct 9, 2009 #

Running 3:00 [3] 0.6 km (5:00 / km)
(injured) (rest day) shoes: Nikes

On treadmill in school. We were in the gym and i was bored so started slow and notched it up to 16km/hr. Not as bad on a treadmill

Thursday Oct 8, 2009 #

Warm up/down warm up/down 13:30 [1]
shoes: Nikes

Running 8:06 [4] 1.6 km (5:04 / km)
shoes: Nikes

At Lindie's:

320m-1.20
80m-slow
320m-1.16
80m-slow
320m-1.17
80m-slow
320m-1.17
80m-slow

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

Wednesday Oct 7, 2009 #

Running long 1:36:49 [3] 13.95 km (6:56 / km) +350m 6:10 / km
shoes: Nikes

Nice long run but they run too fast for the paths they run on. Almost went over on my ankle twice! Happy that Colm was going to lag behind too at a comfortable pace. My light went so he ran beside me so I could use his.
Run wasnt too tough but hadnt eaten anything since lunch so really felt it in the stomach afters.

Tuesday Oct 6, 2009 #

Warm up/down warm up/down 6:51 [1]
shoes: Nikes

Running 26:15 [2]
(injured) shoes: Nikes

Shins were very sore so real slow and dejected run. Will go to physio for this and hips.

Warm up/down warm up/down 6:41 [1]
shoes: Nikes

Monday Oct 5, 2009 #

Note
(rest day)

Did some mapping and hips sore. Think its my method of pacing (huge steps, so will use smaller ones now)

And in the junior attackpoint 3km post, DON'T and I repeat, DON'T go into the video I left for runit and Old_Fox ;)

C • ... 2

Sunday Oct 4, 2009 #

Warm up/down warm up/down 12:30 [2] 1.0 km (12:30 / km) +30m 10:52 / km
shoes: VJ Orienteering Shoes

On way to start, feeling good.

Orienteering race 31:29 [5] **** 3.77 km (8:21 / km) +140m 7:03 / km
slept:9.0 shoes: VJ Orienteering Shoes

http://picasaweb.google.com/lorriequi/Orienteering...

Was going really good for the first seven controls. Spiked them all. Was two minutes ahead of the rest of the guys here! except dont know about Jack... But it all went downhill from there with mistakes on 8, 9, 10, 11 and 12 and 13

5 lost 20 seconds, too high
8 was in the green and came in too high, careless-1.30mins lost.
9 Went to wrong spur-25secs
10 Hit wrong marsh and so was 50 metres right-40secs
11-Unsure and wasted time at a control before mine... 20 secs-this simple control shows my concentration had just failed
12-Was good up until the circle and came in quite low. 30 secs
13-Hit a dead end and Read the paths bad and stopped at every junction-too cautious-20 secs

Lost about 4 minutes overall in very rapid succession. Must work on keeping up the concentration for whole races. Not as bad as I thought but stupid time lost

No warm down after ):

C • O 1

Note

Really enjoyed weekend and was one of the first times I was calm and without nerves to ruin everything :)

Hips were good!

Saturday Oct 3, 2009 #

Event: Northern Irish Orienteering Championships

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km) +70m 8:31 / km
slept:10.5 shoes: VJ Orienteering Shoes

Up to start. Was tight for time. Women doing the start were very laid back and wouldn't let me through, until they realised there was 20 seconds to my start, but i persuaded them of the rush at hand ;)

Orienteering race 1:05:20 [4] **** 7.2 km (9:04 / km) +210m 7:55 / km
spiked:8/13c shoes: VJ Orienteering Shoes

Had an alright run with no massive mistakes. Running well enough too except for in the heather.

1- Bearing was right on but there were boulders before my boulder and they had tapes so got confused- 40secs
2- Spiked but unsure going to it
3- Spiked
4- Spiked, route was maybe too long
5- Lost time on top of the mountain, distance judgement error- 30secs
6- Got into area fine and hit crag west of control. But the scattered trees don't nearly have as definite shapes as shown so lost time trying to get around what the mapper was on about, but shouldn't have depended on them anyway- 1minute
7- Walked the whole thing, lazy enough but the hill was quite big :)
Lost 2 minutes here anyway as it was bingo
8- Spiked
9- Spiked but took a while to find a way through some of that green stuff
10- Got into area but drifted up another re-entrant too small to be on the map so bad judgement here- 40secs
11- Lots of crags not mapped surrounding depression on way to control, confusing
12- Was unsure where I entered green coming off the ride but figured it out when I went into the heavy undergrowth :) - 30secs
13- Unsure what route to take so took a long safe one not wanting to get stuck in any grotty forest
Finish- Wasn't that tired, had just kept a steady pace throughout and never pushed too hard. Need to be able to get through that heather though!

Warm up/down warm up/down 5:00 [2]
shoes: VJ Orienteering Shoes

A small bit down to car but was abit sore so decided not to continue

Friday Oct 2, 2009 #

Note
(injured) (rest day)

Must get a good bit of stretching in, body feels off...

Thursday Oct 1, 2009 #

Note
slept:9.0 (injured)

Hips abit sore after the high intensity stuff. Have to do more stretching!

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

Down to the clock pitch for Lindi's

Running tempo 8:45 [4] 2.08 km (4:12 / km) +40m 3:50 / km
shoes: Nikes

Did a session with Jonathan at Lindi's training.

Was 2 mins x 4 but our route ended up takin about 2.20 each time. Everyone was just going around pitch but we were a little inventive.

1 lap of 520m= 120metres flat grass, 50 metres on dirt with one steep climb of about 3 metres at a 85* angle!! 60 metres flat grass, 65 metres flat grass with 2 reps up a small slope, 25 metres through forest, and a loop of 200 metres back to finish, down small slope and back up!

Good pace tough to keep it up :)

Lap 1-2.20
Lap 2-2.15
Lap 3-2.10
Lap 4-2.00

Warm up/down warm up/down 9:00 [2]
shoes: Nikes

Stretching 5:00 [2]

- Splits

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