Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Jul 31, 2010:

activity

time

miles

Orienteering

7:22:01

34.63

(12:46)

55.73

(7:56)

1385

32 /

41c

78%

Running

6:41:34

42.49

(9:27)

68.38

(5:52)

850

Warm up/down

2:10:00

Cycling

1:00:00

12.25

(12.2/h)

19.71

(19.7/h)

Strenght

5:00

Total

17:18:35

89.37

143.82

2235

32 /

41c

78%

averages - sleep:8

1:26

0:00

» now

Saturday Jul 31, 2010 #

Note
(rest day)

Irish Open Round 3

Friday Jul 30, 2010 #

Note
(rest day)

Down to cousins in Tralee

Wednesday Jul 28, 2010 #

Note

Had a niggle in my calf. Walked around a course on Fanore sand dunes. Savage little area.
I know the Burren would be seriously dangerous to run on but it would be savage for orienteering in places...

Tuesday Jul 27, 2010 #

Orienteering 50:00 [3] ** 7.0 km (7:09 / km) +100m 6:40 / km
shoes: VJ Orienteering Shoes

Portumna Forest Park. Got an old map from tourist office. Was a nice run around and there was one nice, untouched area

Sunday Jul 25, 2010 #

6 PM

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

7 PM

Running 48:56 [2] ***** 9.01 km (5:26 / km)
shoes: Asics

For the first 20 minutes was reading the 'Leith Hill' map from JK 2008.
Really hard to read the detail but this is what I need to be doing on all runs. Practice the art of 'plans'

C • Leith Hill.. 2

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

Saturday Jul 24, 2010 #

Note
(sick) (rest day)

Played 18 holes on Wicklow golf course. Was about 4 hours walking around and was fairly tired by the end. Barely a rest day.
Stomach was acting up aswell

Friday Jul 23, 2010 #

6 PM

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

Running 36:55 [4] 8.0 km (4:37 / km)
shoes: Asics

Pace wasn't too tough but got me breathing heavily enough. Would have been interesting to see the HR but my monitor is annoying me lately. Pushed the last 600 metres.

Listened to 'Demon Days' - Gorillaz

7 PM

Warm up/down 7:30 [3]
shoes: Asics

Thursday Jul 22, 2010 #

5 PM

Orienteering 30:55 [3] 3.08 km (10:02 / km) +150m 8:04 / km
shoes: VJ Orienteering Shoes

Tried to go orienteering in Three Rock but map is well out of date. Also didn't do quite well anyway. Just need to work on the whole attackpoints and making plans thing. Looking back on it, my races were shit because my technique was shit. So gotta work on it

6 PM

Running 40:19 [3] 5.65 km (7:08 / km) +150m 6:18 / km
shoes: VJ Orienteering Shoes

Gave up after half an hour and just used the rest of the time running. Up to fairy castle and down. Lots of running on very rocky tracks.

Wednesday Jul 21, 2010 #

9 PM

Cycling 1:00:00 [3] 19.71 km (19.7 kph)

Played golf for most of the day and when we got home it was lashing. So didn't want to go for run but had to do something. Static bike. Usually extremely boring so played CF while cycling!

Tuesday Jul 20, 2010 #

10 AM

Warm up/down 5:00 [3]
shoes: VJ Orienteering Shoes

11 AM

Orienteering 56:46 [4] *** 7.42 km (7:39 / km) +275m 6:27 / km
shoes: VJ Orienteering Shoes

Middle Distance on Djouce.
Did some really good legs! Some legs though now I look back were poor. I didn't use my compass enough. I want to be able to run super-fast on super-accurate bearings. So far I have accurate bearings so just have to be confident in them. They're always right :)
Pretty sick climb to 9. Got up fine though. Great to get out o-ing AGAIN!

Felt ok at the end. Not wrecked

Routes

Monday Jul 19, 2010 #

Note
(sick)

Woke up with a crappy stomach. Couldn't go for a long one on Three Rock as planned

Friday Jul 16, 2010 #

1 PM

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

Up to start

Orienteering 51:04 [3] **** 4.27 km (11:58 / km) +100m 10:42 / km
shoes: VJ Orienteering Shoes

Really awesome map on Crohane where the World Cup was held in 1998. Savage map, maybe not so runnable but really enjoyed the technical training. Didn't do too shabby either :P

Routes

2 PM

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

Back to car

Thursday Jul 15, 2010 #

2 PM

Running 1:26:00 [3] 12.09 km (7:07 / km) +350m 6:13 / km
slept:6.0 shoes: Asics

Long run around the suburbs of Cork. Also went to a wood with a sick climb that we did twice. Was feeling pretty whacked at the end.

Tuesday Jul 13, 2010 #

6 PM

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

Running 45:27 [3] 8.88 km (5:07 / km)
ahr:157 max:187 slept:10.0 shoes: VJ Orienteering Shoes

Was abit empty today and it showed as I hit past the half hour. Very tight at the start and worse at the end.

'Lungs'

Off to Cork tomorrow until Saturday. Hope to get out on their famous maps. Only ever been on Bull Island

Monday Jul 12, 2010 #

Note
(rest day)

Too tired for training today. Hamstrings ultra-tight also

Sunday Jul 11, 2010 #

Note
(rest day)

Despite a control being stolen before anyone had been to it, the event went well

Saturday Jul 10, 2010 #

6 PM

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

Running intervals 8:59 [5] 2.81 km (3:12 / km)
shoes: VJ Orienteering Shoes

Intervals!

Did 7x400 metres. Was planning on 10 but was quite wrecked. Should be doing this regularly and I can see myself keeping this up for 3km in the nearish future. I just have to try harder

'Rush of Blood to The Head' today

Times:
76
75
76
78
78
81
77

Friday Jul 9, 2010 #

6 PM

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

Running 1:06:58 [2] 12.74 km (5:15 / km) +100m 5:03 / km
shoes: Asics

Really enjoyable run! It was lashing down. Wore thermal, Ireland EYOC top and o-bottoms. Had my IPOD too for the first time in ages. Listened to 'Parachutes' album twice.
Really happy with pace I had and getting the hill from Belfield up to Deer Park in.

C • mmmmmmm 2

Thursday Jul 8, 2010 #

3 PM

Orienteering 29:44 [2] *** 2.96 km (10:03 / km) +100m 8:36 / km
shoes: VJ Orienteering Shoes

Started a course around Killiney Hill. Unfortunately it has started to get very overgrown. So it became not so much about orienteering and I couldn't really stay running.

Routes

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

Wednesday Jul 7, 2010 #

11 AM

Orienteering 19:30 [3] ** 2.96 km (6:35 / km) +30m 6:16 / km
shoes: VJ Orienteering Shoes

2 major mistakes on this loop around Phoenix Park. Direction was confused in both

Routes

Orienteering 18:02 [3] ** 3.46 km (5:13 / km) +30m 5:00 / km
shoes: VJ Orienteering Shoes

A much better second loop. No mistakes spring to mind at all.
Couldn't get the quickroute in

Map

12 PM

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

Felt really good today. Fast but relaxed pace, improving technique but still sore arms :P

Tuesday Jul 6, 2010 #

12 PM

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

From bottom car park up to top one and stretch on Three Rock

Running 1:08:00 [3] 9.2 km (7:23 / km) +250m 6:30 / km
shoes: VJ Orienteering Shoes

With Jonathan. Good to get out on hills. Climb was quite compact. Did about 10 minutes of it through terrain.

Always ready to give up easy on the climbs and quads and hamstrings took a beating. Needs to stop

Arms also killing from yesterday :P

Monday Jul 5, 2010 #

Note
(rest day)

Fatigue!

10 PM

Strenght 5:00 [4]

Did some press-ups. About seven groups of tens, with a little break in between.

Sunday Jul 4, 2010 #

10 AM

Warm up/down 20:00 [2]
shoes: Asics

A bit around warm-up map and up to start, on the way getting lost

Orienteering 19:45 [5] *** 3.73 km (5:18 / km) +25m 5:07 / km
shoes: Asics

Thought I was wasting valuable seconds and by rushing off I wasted valuable minutes.

I know what I need to work on. See you next year...

Saturday Jul 3, 2010 #

12 PM

Orienteering 40:20 [5] *** 6.5 km (6:12 / km) +150m 5:34 / km
spiked:14/17c shoes: VJ Orienteering Shoes

Relay. Was going 3rd leg.
After yesterdays disaster, I got a nice motivation text from Dave.
Jack came back in sixth. My nerves were off the charts. Alex’s run was disappointing but I must admit it healed my nerves.
Started with the Polish guy who won Long and Sprint. He quickly lost me up the first hill.
I had a good run. Really happy. Gained a place and felt confident. I can do it!!!
Dropped time to 5, 8 and 15. Also possibly on my routes from 6 and 11.
But it could have gone worse. A lot worse. So very happy!

Today worked because I had plans!

Relay Map

Friday Jul 2, 2010 #

12 PM

Orienteering 1:18:48 [5] ***** 9.0 km (8:45 / km) +300m 7:30 / km
spiked:10/16c shoes: VJ Orienteering Shoes

So today was the day. Nerves weren’t that bad. But forgot my badge in the morning. Had to hold up the bus, and get the receptionist to unscrew the door handle as the key was in the other side. So my heartbeat got quite high before the race.
Quarantine was grand, until it started raining out of the heavens. Then I just decided to take the rain as I was out in forty minutes.
The race. Was feeling good all round. Even my two-minute man from the almighty Czech Republic didn’t phase me. Race Report:
1-Had a plan and executed it perfectly
2- Had a plan and executed it perfectly
3- Had a plan. Lost 20 seconds coming in too high
4-No plan, two minutes lost.
5-Not a full plan. Just ran quite close to the line. Got to the road and thought I saw scattered trees so started to peg it up the road. So stupid because I knew where I had come down the last re-entrant and it was nowhere near that low. Never found the bends in the track and in the end lost 5 minutes.
6-Lost a few seconds on top of crags before re-entrant
7-Had a plan for the first half of the leg, but then nothing resulting in time lost!
8-Just ran up the hill. Lucky I didn’t lose more time than I did.
9-Easy even without plan
10-Didn’t read map enough. Just kept running even though I couldn’t pick out the rocks around me on the map. Retarded. Lucky to hit 11
11-Knew where it was
12-Crap route
13-Didn’t see better route to east.
14-Wrecked but spike
15-Wrecked but spike
16-Spike
Finish-I need to get some technique and some strength on the hills before I perform at international level. I have 12 months

TRAC TRAC

Thursday Jul 1, 2010 #

Event: EYOC 2010

10 AM

Orienteering 18:07 [3] ** 2.48 km (7:18 / km) +75m 6:21 / km
spiked:8/8c shoes: VJ Orienteering Shoes

So hit the model events in the morning. Long first. Was extremely easy and fast. Missed about 20 seconds over 2km (8 controls).
Walked some more controls in the green and rocky part after.

Long Model Map

12 PM

Orienteering 29:00 [3] 2.87 km (10:06 / km) +50m 9:18 / km
shoes: VJ Orienteering Shoes

Relay Model. I made this harder then it was. Simplifying was key. When I did it, I spiked. When I didn’t, I missed like crazy. Super fast running however.

Relay Model Map!

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