Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running15 11:13:04 74.9(8:59) 120.54(5:35) 1220
  Orienteering8 7:34:07 43.2(10:31) 69.52(6:32) 146014 /14c100%
  Warm up/down34 5:06:00 7.28 11.72 130
  Cycling2 40:00 11.85(17.8/h) 19.07(28.6/h)
  Total40 24:33:11 137.23 220.85 281014 /14c100%

«»
1:43
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jan 31, 2011 #

6 PM

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

Running 19:34 [5] 5.36 km (3:39 / km)
shoes: Asics

First intervals back at Lindie's. Tough stuff, absolutely knackered at the end

Times and rough distances: (Distance above is correct though)
1.38-450m
1.34-450m
1.32-450m
3.22-900m
3.20-900m
3.28-900m
1.39-450m
1.32-450m
1.28-450m

Quite happy with pace for first speed session back. Going to keep these up and hopefully do some nice track times in the summer.
C • Good stuff man.. 3

Running 7:50 [3] 1.2 km (6:32 / km)
shoes: Asics

Jogged recoverys of 100m or 125m between each interval
7 PM

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

Back home

Sunday Jan 30, 2011 #

12 PM

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

Orienteering 42:19 [4] 9.02 km (4:41 / km) +50m 4:34 / km
shoes: Asics

Quite a similiar course to yesterday. Went off a bit fast but then slowed the pace and kept it steady. Never had my war-face on

Routes

1 PM

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

Saturday Jan 29, 2011 #

6 PM

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

Orienteering 47:10 [4] ** 9.2 km (5:08 / km) +50m 4:59 / km
spiked:14/14c shoes: Asics

Phoenix Park Night-O. Really enjoyed this event and had a good run, losing maybe 30 seconds over whole race.
Took it very steady for most and then cranked up the pace a small bit at the end, but always very comfortable
Intensity 3 - 37:10
Intensity 4 - 10:00

Routes

7 PM

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

Warm down with Jonathan

Thursday Jan 27, 2011 #

Note
(sick) (rest day)

Did do abit of football in PE though

Wednesday Jan 26, 2011 #

Note
(sick) (rest day)

Want to get rid of this bad cough. Cold is much better today but cough the same. So no XC tomorrow...

Tuesday Jan 25, 2011 #

Note

http://worldofo.com/news/page2.html

Go to stories under twitter posts, on date 23.01.11, about 7th story there
C • Don't get it... 6
6 PM

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

Running 33:00 [3] 6.08 km (5:26 / km)
shoes: Asics

Easier on run today but coughing my lungs up in school. So rest tomoro and hope ill be ok for xc

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

Monday Jan 24, 2011 #

5 PM

Warm up/down 7:00 [1]
shoes: Asics

Running 52:00 [2] 9.12 km (5:42 / km) +100m 5:24 / km
(sick) shoes: Asics

Very runny nose and tired legs

Sunday Jan 23, 2011 #

11 AM

Warm up/down 12:30 [1]
shoes: Asics

Happy with this long warm-up
12 PM

Orienteering 55:07 [5] 10.01 km (5:30 / km)
shoes: Asics

Treated the race more about running than orienteering. My legs were also quite tired and I was hungry but I was happy with my struggle towards the nice pace.
Stupid mistakes really. Over 5 minutes of unnecessary stuff

Routes

1 PM

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

Saturday Jan 22, 2011 #

11 AM

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

12 PM

Running 32:04 [3] 6.03 km (5:19 / km)
(sick) shoes: Asics

Not feeling at all good with this throat

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

Friday Jan 21, 2011 #

Note
(rest day)

Think I'm mapping Belfield for Irish Champs Sprint. Gonna be shweet!

Thursday Jan 20, 2011 #

8 PM

Cycling 20:00 [3] 9.03 km (27.1 kph)

Smoggy out. So this instead of hill intervals, with a few one minutes of fast

Wednesday Jan 19, 2011 #

4 PM

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

Running 1:29:40 [2] 16.0 km (5:36 / km) +150m 5:21 / km
shoes: Asics

Tuesday Jan 18, 2011 #

4 PM

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

Running 1:00:38 [1] 10.56 km (5:45 / km) +100m 5:29 / km
shoes: Asics

5 PM

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

Monday Jan 17, 2011 #

6 PM

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

Running 53:05 [2] 10.12 km (5:15 / km) +120m 4:57 / km
shoes: Asics

7 PM

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

Sunday Jan 16, 2011 #

12 PM

Orienteering 1:43:59 [3] *** 12.4 km (8:23 / km) +550m 6:52 / km
shoes: VJ Orienteering Shoes

Another long-o session on Three Rock. Was happy technically and physically. We cut out a few controls, partly because we were running late, partly from being lazy

Map
Routes

Saturday Jan 15, 2011 #

6 PM

Orienteering 24:52 [2] 1.7 km (14:38 / km) +50m 12:45 / km
shoes: VJ Orienteering Shoes

Poor map, Grotty area. Gave up so I could do some running, getting none done in this place

Running 31:28 [2] 3.91 km (8:03 / km) +100m 7:08 / km
shoes: VJ Orienteering Shoes

Me and Jonathan went for a run around. We also passed two and came to the conclusion that the crag was very very poorly mapped. Far lower

Nice to get some training in anyway

Thursday Jan 13, 2011 #

6 PM

Warm up/down 22:37 [2] 3.06 km (7:23 / km) +50m 6:50 / km
shoes: Asics

Through a bit of Belfield and up to Deer Park
7 PM

Running 4:06 [5] 1.1 km (3:44 / km) +110m 2:29 / km
shoes: Asics

Hill reps again. 11 sets this time (by accident did one more)

Running 8:50 [3] 1.1 km (8:02 / km)
shoes: Asics

Recoverys

Warm up/down 19:50 [2] 2.84 km (6:59 / km)
shoes: Asics

Back home

Wednesday Jan 12, 2011 #

4 PM

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

Running 1:25:03 [2] 13.09 km (6:30 / km) +150m 6:09 / km
shoes: Asics

Really easy with Jonathan. Legs were tired though
5 PM

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

Tuesday Jan 11, 2011 #

6 PM

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

Running 1:00:22 [2] 10.62 km (5:41 / km) +120m 5:23 / km
shoes: Asics

7 PM

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

Sunday Jan 9, 2011 #

10 AM

Orienteering 1:36:30 [3] 12.6 km (7:40 / km) +400m 6:37 / km
shoes: VJ Orienteering Shoes

O-ing on Three Rock. Basically a long slow distance with orienteering. There were also a lot of stops, comparing routes etc..

Routes

Saturday Jan 8, 2011 #

3 PM

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

4 PM

Running 56:07 [2] 10.1 km (5:33 / km) +120m 5:15 / km
shoes: Asics

Really enjoyable run with Jonathan. Feeling good after just watching Great Edinburgh Run.

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

Friday Jan 7, 2011 #

4 PM

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

Running 40:24 [2] 8.0 km (5:03 / km) +50m 4:54 / km
shoes: Asics

Easy run before long tomorrow
5 PM

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

Thursday Jan 6, 2011 #

Note

Very suprised to see my recent quickroute from Belfield has 84 views!
C • Nice! 1
6 PM

Warm up/down 20:30 [2] 2.8 km (7:19 / km) +80m 6:24 / km
shoes: Asics

Running 3:45 [5] 1.02 km (3:41 / km) +100m 2:28 / km
shoes: Asics

Hill Intervals, x10, in Deer Park

100 metres with estimated 10m climb

21
23
22
23
21
23
23
21
23
21

Running 7:08 [3] 1.0 km (7:08 / km)
shoes: Asics

Recoverys
7 PM

Warm up/down 21:03 [2] 3.02 km (6:58 / km)
shoes: Asics

Wednesday Jan 5, 2011 #

1 PM

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

Running 28:00 [3] 6.13 km (4:34 / km)
shoes: Asics

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

Tuesday Jan 4, 2011 #

11 PM

Cycling 20:00 [3] 10.04 km (30.1 kph)

Body very sore after Belfield. Muscles all just tight and stuff, think its mainly from 3roc.

Monday Jan 3, 2011 #

11 AM

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

Down to UCD

Orienteering 20:31 [3] 4.09 km (5:01 / km)
shoes: Asics

O-ing in Belfield. Big toe and glutes were sore initially but were fine then

Routes

Orienteering 14:18 [3] 3.04 km (4:42 / km)
shoes: Asics

Just a few seconds on 9

Routes

12 PM

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

Sunday Jan 2, 2011 #

12 PM

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

Orienteering 49:21 [5] 7.46 km (6:37 / km) +360m 5:20 / km
shoes: VJ Orienteering Shoes

Took a good route. Found it very painful running downhill after I stubbed my toe going to the first one :P
No major loss of time, except for about a minute on 20

Routes

2 PM

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

Collecting some controls. Eventually slowed to a walk

« Earlier | Later »