Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Orienteering	9	7:34:24	35.78	(12:42)	57.59	(7:53)	1335	81 /	85c	95%
Running	8	5:36:55	35.64	(9:27)	57.35	(5:52)	20
Warm up/down	18	2:40:30	0.7		1.13
Cycling	2	41:00	11.76	(17.2/h)	18.93	(27.7/h)
Total	22	16:32:49	83.89		135.0		1355	81 /	85c	95%

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Tuesday Aug 31, 2010 #

6 PM

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

Running 44:00 [3] 8.17 km (5:23 / km)
shoes: Asics

Monday Aug 30, 2010 #

Note

I like these continuous interval sessions!

6 PM

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

Should have jogged down to the pitch. Got there just on time but they were already warmed up

Running intervals 11:29 [4] 2.99 km (3:51 / km)
shoes: Asics

100
200
300
400
600
400
300
200
100

All distances ended up being more because we run on a bigger than 400m pitch...
At Lindie's, running with Jonathan. Just taking it handy.

Running intervals 6:42 [3] 1.0 km (6:41 / km)
shoes: Asics

The rest periods of jogging a side.

Sunday Aug 29, 2010 #

6 PM

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

Running 42:30 [3] 8.12 km (5:14 / km)
shoes: Asics

Warm...

7 PM

Warm up/down 10:00 [2] 0.65 km (15:23 / km)
shoes: Asics

Stretching too. Calves very tight resulting in sore achillesss

Saturday Aug 28, 2010 #

1 PM

Warm up/down 7:30 [2]
shoes: VJ Orienteering Shoes

Orienteering 36:00 [4] *** 8.07 km (4:28 / km)
spiked:25/28c shoes: VJ Orienteering Shoes

Did the long in JFK today. First run after I had a good look at my orienteering after WOC. And it worked well now that I was relaxed and making plans.

Spiked the first 12 well.
13 - Control was way closer to the road. Saw it when coming in but disregarded it and headed to where the circle is only to find nothing and have to backtrack. Lost about 45 seconds.
16 - Planned to go east and run along the road the whole way but had second thoughts after about twenty metres. Went north, missed my turn and ended up travelling much further than needed. Dissapointed I didn't stick to original plan and also lost my cool on this control. Lost over a minute anyway.
28 - Hit the right spot but control was in wrong place twenty metres or so west.

Had a massive pain in stomach in the middle of the course aswell. But was really happy. Only one mistake that was 100% my fault and was obviously running well

Forgot Garmin so drew my route in OCAD
Routes

C • Routes 3

Thursday Aug 26, 2010 #

Note
(rest day)

In Tyrone..

Wednesday Aug 25, 2010 #

Note
(rest day)

In Tyrone...

Tuesday Aug 24, 2010 #

6 PM

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

Running 41:30 [2] 6.78 km (6:07 / km)
shoes: Asics

Very easy around Belfield. Actually really enjoyed this when there was no suffering involved..

Monday Aug 23, 2010 #

Note

Today was good again. Just got distracted twice or thrice. Will put up maps tonight

3 PM

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

Warming up before some o-ing on Massy's!

Orienteering 14:43 [5] *** 2.35 km (6:16 / km) +75m 5:24 / km
spiked:6/7c shoes: VJ Orienteering Shoes

Went really well for first 5 controls. Then I was with Colm at 5.
6 - didn't really have direction right and distracted by Colm. You can see how I missed badly here on the map!
7 - Hit a clearing but it felt way too early

Routes

4 PM

Orienteering 6:57 [5] *** 1.27 km (5:28 / km) +45m 4:39 / km
spiked:5/5c

Went well.
Obviously unsure about 1 and went abit souther than I would have liked to 4.

Routes

Orienteering 22:48 [5] *** 3.22 km (7:05 / km) +135m 5:51 / km
spiked:15/15c shoes: VJ Orienteering Shoes

Looking back I spiked everything. But I lost time along the way in places.
1 - Was lucky. Didn't really know which way I was going for the control. Just went straight and it worked out.
4 - Went up towards control but had to go round because the wall was actually impassable.
10 - Should have gone straight

Me and Colm were together at 14 but he had me on the hill..

Routes

5 PM

Warm up/down 8:00 [2]
shoes: VJ Orienteering Shoes

Sunday Aug 22, 2010 #

Note
(rest day)

Saturday Aug 21, 2010 #

Note

Spiked every control today. Only one not-so-great control.

Maps from Norway now up, about a week back

C • Norway 5

3 PM

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

Just while Colm chained his bike..

Orienteering 13:28 [5] *** 2.57 km (5:14 / km) +45m 4:49 / km
spiked:6/6c shoes: VJ Orienteering Shoes

No mistakes :)

Routes

C • Quickroutes 2

Orienteering 12:24 [5] *** 1.9 km (6:32 / km) +60m 5:38 / km
spiked:10/10c shoes: VJ Orienteering Shoes

Found this one the toughest even though it was the shortest (had more climb than previous though). Struggled then on the climbs..

1 - Lost ca. 10 seconds here on route-choice.
3 - Would have gone up track and dropped to control but Colm had warned me of serious nettles on that side. They weren't too bad he was in short socks so..

Otherwise grand!

Routes

4 PM

Orienteering 24:09 [5] *** 4.22 km (5:43 / km) +85m 5:12 / km
spiked:14/14c shoes: VJ Orienteering Shoes

Was running comfortably and well here.

1 - Decided to go straight but should have kept closer to the line at beginning.
5 - Was veering in the open. And went round the other way this time to avoid a savage climb not noticing the control was at the bottom anyway.
Say about 40 seconds here overall even though I spiked it in the end :P
9 - Should have gone other way around the lake. Marsh wasn't as nice as I remembered it...
10 - Line veers when entering forest as had planned to go straight but after 20 metres or so in the forest the nettles kicked me out.

Routes

Friday Aug 20, 2010 #

5 PM

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

Nice long warm up for the achilles. More the right one now

6 PM

Running 31:44 [4] 7.09 km (4:29 / km) +20m 4:25 / km
shoes: Asics

Went off with no problems in achilles. Noticed the pace was decent and didn't feel too pushed so decided to keep it up. It only got harder with time :P
Didn't feel awful until after the finishing sprint and could definitely push harder. But nice to get in something fast. Achilles fine after aswell!

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

Back home and stretching

Thursday Aug 19, 2010 #

4 PM

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

Running 18:00 [2] 3.1 km (5:48 / km)
shoes: Asics

Stopped because of achilles. But it's definitely improved. Being safe

Warm up/down 7:30 [2] 0.48 km (15:38 / km)
shoes: Asics

Stretching out the calves too

10 PM

Note

Saw Toy Story tonight. Really good movie!

Tuesday Aug 17, 2010 #

5 PM

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

Running 19:00 [3] 3.5 km (5:26 / km)
shoes: Asics

Had to stop early. Left achilles was sore after last day of Norway. Causing pain now. Feels tight or something. Probably a small strain. A few days alternative training then...

6 PM

Cycling 21:00 [3] 10.0 km (28.6 kph)

Static Bike. Starting the alternative :)

Monday Aug 16, 2010 #

Note
(rest day)

So tired today. Wanted to go for run but wasn't up to it.

Sunday Aug 15, 2010 #

Note
(rest day)

Travelling home

Saturday Aug 14, 2010 #

9 AM

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

Orienteering 1:21:29 [5] 9.85 km (8:16 / km) +250m 7:20 / km
shoes: VJ Orienteering Shoes

Again not such a good race. I've learnt what I need to work on though :)

Routes

Got selected for Jhi's though :)

Friday Aug 13, 2010 #

9 AM

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

Was nervous about the knee. Was grand though.

Orienteering 48:03 [5] **** 6.34 km (7:35 / km) +120m 6:55 / km
shoes: VJ Orienteering Shoes

Roughly 7 x 1min mistakes. Stupid things. Not using compass enough. Running well however.

Routes

Wednesday Aug 11, 2010 #

1 PM

Note
(injured)

Did 47 minutes for the sprint. Walked it because of knee. Lost 20 seconds from misread of control descriptions! Easy but cool

Tuesday Aug 10, 2010 #

10 AM

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

Orienteering race 1:08:51 [4] 7.0 km (9:50 / km) +160m 8:50 / km
shoes: VJ Orienteering Shoes

Not orienteering well... Also whacked knee off log near end. Killed for the next two days but was grand for Day 4 and 5

Monday Aug 9, 2010 #

Event: WOC Tour 2010

9 AM

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

With James to start

Orienteering race 2:05:32 [5] **** 10.8 km (11:37 / km) +360m 9:58 / km
shoes: VJ Orienteering Shoes

First ever race at 1:15000. Loved it but made some big errors. Lost about 20 minutes in mistakes. Hadn't eaten enough so hit the wall just before spectator. Lost about 20 mins from here to finish because of walking...

Routes

Wednesday Aug 4, 2010 #

Cycling 20:00 [2] 8.93 km (26.8 kph)

Tuesday Aug 3, 2010 #

5 PM

Warm up/down 7:30 [2]
shoes: VJ Orienteering Shoes

Waiting for Colm. I needed this too, was so stiff

Running 2:02:00 [3] 16.6 km (7:21 / km)
shoes: VJ Orienteering Shoes

Three Rock with Colm. Longest run ever. Didn't really notice because of talking though. It killed, was ok for energy but the legs killed

Monday Aug 2, 2010 #

Note
(rest day)

Travelling home. Don't mind these rest days before WOC. I feel fit enough and think my orienteering will be nice. Here's to JHI selection

Sunday Aug 1, 2010 #

Note
(rest day)

Irish Open Round 4

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