Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
Running	15	11:13:10	69.44	(9:42)	111.76	(6:01)	985
Warm up/down	24	3:05:00
Orienteering	2	2:17:51	13.81	(9:59)	22.22	(6:12)	300	41 /	48c	85%
Cycling	1	30:00	6.21	(12.4/h)	10.0	(20.0/h)
Total	29	17:06:01	89.47		143.98		1285	41 /	48c	85%

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Thursday Dec 30, 2010 #

11 AM

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

12 PM

Running 1:26:01 [3] 14.7 km (5:51 / km) +250m 5:24 / km
shoes: Asics

Quite hungry

Wednesday Dec 29, 2010 #

6 PM

Cycling 30:00 [3] 10.0 km (20.0 kph)

Static Bike

Tuesday Dec 28, 2010 #

5 PM

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

Running 40:44 [2] 7.1 km (5:44 / km) +100m 5:22 / km
shoes: Asics

6 PM

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

Monday Dec 27, 2010 #

5 PM

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

Running 29:59 [4] 6.33 km (4:44 / km) +30m 4:38 / km
shoes: Asics

My attempt at a pace run through snow. Slow going...

Running 20:30 [3] 3.23 km (6:21 / km) +100m 5:30 / km
shoes: Asics

After pace run

6 PM

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

Saturday Dec 25, 2010 #

12 PM

Running 40:00 [3] 6.6 km (6:04 / km)
shoes: Asics

Christmas Day run with Jonathan. Goal Mile cancelled

1 PM

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

Friday Dec 24, 2010 #

5 PM

Running 30:17 [2] 5.0 km (6:03 / km)
shoes: Asics

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

6 PM

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

Tuesday Dec 21, 2010 #

Note

Strained calf. Needs a day or two

Wednesday Dec 15, 2010 #

6 PM

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

Running 42:52 [2] 7.79 km (5:30 / km) +75m 5:15 / km
shoes: Asics

Planned on a long. But calve just got sooo so tight

Tuesday Dec 14, 2010 #

6 PM

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

7 PM

Running 40:12 [1] 6.74 km (5:58 / km)
shoes: Asics

Recovery. Also had a fall today :) There was a guy cycling up a skinny path. I ran onto this grassy slope to avoid him and then ran back to path only to see another guy on a bike right after. Tried to jump off onto the grassy slope again but slipped on first impact. Fell hard but it didn't hurt, I just got real muddy. He was a nice guy, asked if I was ok. Didn't realise it was actually quite sore 'till after the run.
Good run, easy, before long tomorrow

C • I like.. 1

Warm up/down 7:30 [1]
shoes: Asics

Monday Dec 13, 2010 #

6 PM

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

Really stretched it out

Running 54:23 [3] 10.32 km (5:16 / km) +150m 4:55 / km
shoes: Asics

Long run. Got in a good few hills. Legs abit fatigued after yesterday

7 PM

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

Sunday Dec 12, 2010 #

12 PM

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

Orienteering 1:10:23 [4] *** 12.22 km (5:46 / km) +150m 5:26 / km
spiked:25/30c shoes: VJ Orienteering Shoes

Really enjoyed the course as a whole but was abit frustrated at the beginning part as I wasn't smooth or comfortable.
Apart from a few seconds spiked the ones I haven't mentioned
2 - Believe this was in the wrong place? Lost 3 mins anyway
6 - Fell in a brambley pit. Lost 20 seconds
11 - Lost over a minute. Got distracted seeing Jonathan ahead and beasted it resulting in a mistake
14 - Just couldn't make out what I was looking for. 40 seconds missed
I found and have found that alot of the time I hit the feature and if I don't see the control I stand still and stare at the map. Then I slowly venture in to the control. Losing 5-10 seconds like this on controls is annoying me. Need to work on it in future

Routes

C • no. 2 2

2 PM

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

Friday Dec 10, 2010 #

6 PM

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

7 PM

Running 21:00 [4] 4.7 km (4:28 / km)
shoes: Asics

Intervals with Jonathan. Garmin ran out of battery. So distance is a pretty accurate guess as we just ran around one very wet pitch...

6 mins - 5 mins - 4 mins - 3 mins - 2 mins - 1 min

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

Thursday Dec 9, 2010 #

7 PM

Running 30:00 [1] 3.35 km (8:57 / km)
shoes: Asics

Recovery run with Jonathan. Pace was very slow, but looks worse than it was as we were just picking up and throwing snowballs for the whole thing

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

Wednesday Dec 8, 2010 #

1 PM

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

Running 1:20:01 [3] 13.1 km (6:06 / km) +200m 5:40 / km
shoes: Asics

No school today. So a long run with Jonathan. Pace was fine but with the snow and ice I was pretty tired by the end

Tuesday Dec 7, 2010 #

Note
(rest day)

Monday Dec 6, 2010 #

6 PM

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

Running 29:55 [2] 4.65 km (6:26 / km)
shoes: Asics

Legs were quite tired in the thick snow. Yesterday is taking its toll.

7 PM

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

Sunday Dec 5, 2010 #

12 PM

Orienteering 1:07:28 [4] *** 10.0 km (6:45 / km) +150m 6:17 / km
spiked:16/18c shoes: Asics

Curragh score. Missed the middle 2 (11 and 13)
Had about 4 minutes mistakes on 2 controls but the rest was good

Saturday Dec 4, 2010 #

4 PM

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

Running 40:16 [3] 6.15 km (6:33 / km) +50m 6:17 / km
shoes: Asics

Run around Belfield with Jonathan. Either in deep snow or slippy ice where the snow is gone.
Pretty much took the same route as yesterday and just followed me and Colm's footprints :)

Friday Dec 3, 2010 #

8 PM

Running 51:30 [2] 7.0 km (7:21 / km)
shoes: Asics

Had been out all day yesterday and today. Was in a park making a massive snow structure at 7 and got a text just as we were finishing it. Was never going to go for a run myself so was really glad when Colm texted.
Nice run, through some deep stuff around a very empty Belfield. I really like Colm's idea of jogging somewhere far enough away to meet someone/go somewhere different to run. I've begun to get bored of Belfield and the surrounding roads...

Wednesday Dec 1, 2010 #

5 PM

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

Running 35:30 [3] 5.0 km (7:06 / km) +30m 6:54 / km
shoes: Asics

Through the thick snow around Belfield. Tough enough

6 PM

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

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