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Training Log Archive: lorrieq

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m
	Running	11	7:12:07	42.25	(10:14)	68.0	(6:21)	140
	Orienteering	4	3:05:06	14.32	(12:55)	23.05	(8:02)	340	54 /	66c	81%
	Warm up/down	17	2:26:10	1.3		2.1
	Stretching	2	16:00
	Cycling	1	15:00	4.0	(16.0/h)	6.44	(25.8/h)
	Total	23	13:14:23	61.88		99.59		480	54 /	66c	81%
averages - sleep:7.5 rhr:58

1:49

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Sunday Jan 31, 2010 #

12 PM

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

Up to start

Orienteering 56:56 [5] *** 6.45 km (8:50 / km) +210m 7:35 / km
spiked:11/14c shoes: Nikes

Good run technically. Between 1-2 minutes lost. Was wearing runners also which ain't such a good idea in Djouce :)
Need more hills and Feb is Hill Strenght month so nearly everything will be hill based

Quickroute

C • Hill Strength Month 3

2 PM

Warm up/down 5:00 [2]
shoes: Asics

Short warm down well after run

Long - Splits

Saturday Jan 30, 2010 #

6 PM

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

Haven't been stretching calfs enough like physio said and shins abit sore now

Orienteering 24:37 [4] ** 3.86 km (6:23 / km) +30m 6:08 / km
spiked:15/17c slept:9.0 shoes: Nikes

Was a good run, physically and technically but lost over a minute on the last one from wandering around in the circle

Routegadget

Quickroute

Long - Splits

Thursday Jan 28, 2010 #

Note
(rest day)

Shins feeling good after this rest day
Good times

Wednesday Jan 27, 2010 #

Warm up/down 2:30 [1]

Epic fail

1 PM

Running 11:30 [4] 2.7 km (4:16 / km) +10m 4:11 / km
shoes: Nikes

Took the first lap way too slow and was cruising past people on second lap but i'd left myself too much work and gave up trying. Was running ok but my tactics were shocking on first xc course this year.

5 days of training were good. But my body is not so much tired as really stiff. Need stretching badly and rest. Long run on Friday instead.

C • unlucky.. 2

Tuesday Jan 26, 2010 #

6 PM

Warm up/down 7:30 [2] 0.4 km (18:45 / km)
shoes: Asics

With abit of stretching

7 PM

Running (Recovery) 39:41 [2] 5.87 km (6:46 / km) +30m 6:36 / km
shoes: Asics

Was a nice run but shins a bit sore again. Think stiff because so was my whole body

Monday Jan 25, 2010 #

6 PM

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

Wore the insoles in the Nikes today. They go a bit dirty. Shins a tad sore after no warm down yesterday

7 PM

Running intervals 20:38 [5] 4.85 km (4:15 / km)
ahr:176 max:189 slept:7.0 shoes: Nikes

Intervals at Lindie's. First time I actually properly obeyed the rest times.

1200- 5.39
1000-4.30
800-3.53 (slower because I got a cramp and stitch from eating too close)
600-2.50
400-1.43
200-45
100-25
80-20

Times slowed after cramp but was a good session.

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

Sunday Jan 24, 2010 #

1 PM

Warm up/down 5:00 [2]
shoes: Nikes

Orienteering 1:03:33 [5] *** 9.74 km (6:31 / km) +100m 6:12 / km
spiked:23/27c slept:9.0 shoes: Nikes

Ran very well and spiked most of the controls. Kept stopping to read the map however.
Lost time to 8 with a poor bearing - 20 seconds
Lost time to 13 as the ride ended before the fight not indicated on the map - 15 seconds
17- Came too south
18- Path by control wasn't existent and I went roaming - 3.30 mins
Everything else was fine. Quite tired at the end

Garmin said I did 600m climb but it ain't happening

C • garmin 8

Saturday Jan 23, 2010 #

6 PM

Warm up/down 4:00 [3]

Orienteering 40:00 [3] **** 3.0 km (13:20 / km)
ahr:144 max:184 spiked:5/8c shoes: Nikes

Got to first control and wasn't enjoying it much as i usual with night-o. So I met up with Jonathan and we did the course together, which was better but slower with stopping at controls etc. Felt good though, no pains

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

Thursday Jan 21, 2010 #

Note
rhr:57

I feel guilty but now we're back in business. Let's GO!!!

Wednesday Jan 20, 2010 #

Stretching 6:00 [3]

Physio said my shins are a result of tight calfs which changes my walking pattern and it is also the same condition as my knee pains, Osgood Schlatters.

Stretch calfs for physio. Hold big toe in air and lean on outside of foot for better stretch!

2pm and 10 pm

Cycling 15:00 [3] 6.44 km (25.8 kph)
max:113 rhr:59 (rest day)

On static bike watching Yes Man

Tuesday Jan 19, 2010 #

Warm up/down 7:00 [2] 0.5 km (14:00 / km)
shoes: Asics

With about 3 minutes stretching

7 PM

Running 43:43 [3] 5.5 km (7:57 / km) +30m 7:44 / km
shoes: Asics

Not feeling good, shins sore

Got GPS. Still working it out
http://picasaweb.google.com/lorriequi/Orienteering...

Monday Jan 18, 2010 #

Note
(rest day)

Got the swine flu jab and my arm is ready to fall off! Feeling off after it..

Sunday Jan 17, 2010 #

6 PM

Running 25:00 [3] 4.7 km (5:19 / km) +30m 5:09 / km
shoes: Asics

Shins were ok

C • wait a second.. 6

Warm up/down 5:00 [3]

11 PM

Stretching 10:00 [3]

Saturday Jan 16, 2010 #

3 PM

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

5:00-Running
2:30-Stretching

Running 22:57 [2] 3.2 km (7:10 / km)
shoes: Asics

Shins alright today. A bit tense but ok for running. Stopped because they were getting a tad sore

Friday Jan 15, 2010 #

Note

Was talking to a few guys in my year who have flat feet. They got insoles and their knee and shin pains have since gone away! Positive feedback. I haven't achieved much in my training since Scotland. Maybe this isn't my year. But I'm thinking positive and once I sort these injuries out....

Have also gone Beatles crazy!

Note

Shins also alot better today. Will be good for Portugal but I gotta sort this out for the future anyways

Wednesday Jan 13, 2010 #

Note

When I had sore kneecaps, i was diagnosed with Oscar Schlatters so I'm fairly sure this is part of that.

Tuesday Jan 12, 2010 #

Note
(injured)

Left shin really sore after last night. Think I will go to physio as it has persisted for a few months. Did some research and think the problem is either of these. Sounds like I need a lot of rest ):

http://www.sportsinjuryclinic.net/cybertherapist/f...

http://www.sportsinjuryclinic.net/cybertherapist/f...

C • Rest 10

Monday Jan 11, 2010 #

Note
slept:6.0

Feel really guilty. 14 days training in the last 31!! So made new Training Plan to get me ready for Portugal.

And I like this new time thing for your sessions :)

C • Training Plan 6

6 PM

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

Stretching too but so hard to get warm

7 PM

Running 21:48 [5] 4.8 km (4:32 / km)
shoes: Nikes

Fast session in Belfield. Lindie was only one there. Nice session and good talking between intervals. Only patches of ice left and very little snow.

2x1200m-did about 5.30 each time
2x800m-Kept up pace
2x400m-Not sure but was quite tired

About 90 seconds-2 minutes recovery but had about 5 minutes before last 400 from talking

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

Short because my left shin got cold when talking and remained sore throughout

Saturday Jan 9, 2010 #

Warm up/down 17:30 [2]
shoes: Nikes

Bloody freezing so took time to get warm and well stretched

Running 24:34 [4] 5.0 km (4:55 / km)
shoes: Nikes

Went down to Belfield track for something quicker. Just did a sort of tempo and happy with pace. Track was extremely snowy so not too big an impact. Pushed for the last lap otherwise steady. Was able to talk alright during

Warm up/down 10:10 [1]
slept:6.5 shoes: Nikes

Was wearing too much and sweating buckets

Friday Jan 8, 2010 #

Note
(rest day)

http://www.danielhubmann.ch/kalender/training/cale...

looks like he might be at portugal

C • Class 5

Thursday Jan 7, 2010 #

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

Good warm up because of the knees. Jog and stretch

Running 54:00 [1] 6.8 km (7:56 / km)
shoes: Nikes

Really easy run around icy Belfield. Tried to stay off roads for grip on grass etc. Was cold but nice. Last few minutes were warmdown.
Knees good so happy

Wednesday Jan 6, 2010 #

Note
(rest day)

Knee ok but times when dodgy.

PORTUGAL IN FEBRUARY!!!!!!!!!!!!!!!!!

C • portugal 3

Tuesday Jan 5, 2010 #

Note

My left knee is sore! Cant run and sore at times to walk.

Sunday Jan 3, 2010 #

Warm up/down 7:30 [2] 1.2 km (6:15 / km)
shoes: Asics

Down to running track to meet Cillin

Running 59:00 [3] 9.5 km (6:13 / km) +40m 6:05 / km
shoes: Asics

Was quite icy but a nice pace throughout. Easy going all over Belfield

Saturday Jan 2, 2010 #

Running 1:49:16 [3] 15.08 km (7:15 / km)
shoes: Nikes

In Phoenix Park with Cillin. Long and slow but hadn't eaten enough so was smacked at the end.

Real fun run in the snow and a good way to start the decade

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