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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Running12 6:50:00 50.54(8:07) 81.33(5:02) 1290
  Orienteering5 6:09:37 30.26(12:13) 48.7(7:35) 1125
  Cycling4 2:58:00 45.87(15.5/h) 73.82(24.9/h)
  Warm up/down14 1:46:00
  Yoga2 1:20:00
  Strenght1 10:00
  Total29 19:13:37 126.67 203.85 2415

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Thursday Mar 31, 2011 #

7 PM

Cycling 58:00 [3] 24.0 km (24.8 kph)

Wednesday Mar 30, 2011 #

4 PM

Running 1:25:00 [3] 14.5 km (5:52 / km) +400m 5:09 / km
shoes: Asics

So good to get out on Three Rock. No bother with going for a long then. Tough hills but great weather
C • weather 2

Tuesday Mar 29, 2011 #

5 PM

Cycling 1:00:00 [2] 24.47 km (24.5 kph)

Hoping to get up to Three Rock tomorrow, and looking forward to running abit now and JK

Monday Mar 28, 2011 #

Note
(rest day)

Giving it a day and then.. BOOM!

Sunday Mar 27, 2011 #

12 PM

Orienteering 50:00 [2] 5.0 km (10:00 / km)
(injured) shoes: Asics

Did the course in my runners, as my o-shoes are painfully tight. It was tough. No grip and they are loose at the best of times. Also was quite tired.
Hurt my achilles at 6 and walked 7, 8 and 9 and then finished. I realised I need to be a phase 3 orienteer now. Practised that while walking

Thursday Mar 24, 2011 #

6 PM

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

Running 24:00 [5] 6.17 km (3:53 / km) +50m 3:44 / km
shoes: Asics

4 mins - 1.09km
8 mins - 2.04km
8 mins - 2.02km
4 mins - 1.02km
7 PM

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

Back home

Wednesday Mar 23, 2011 #

4 PM

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

Running 40:03 [3] 8.1 km (4:57 / km)
shoes: Asics

In Belfield, with which I am quite bored. Will be getting up to Three Rock on Wednesdays from now on. I want to get a road bike so I can run in different places

Tuesday Mar 22, 2011 #

8 PM

Cycling 30:00 [3] 12.94 km (25.9 kph)

Static Bike. Reading over some Biology

Monday Mar 21, 2011 #

6 PM

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

Running 16:00 [5] 4.0 km (4:00 / km)
shoes: Asics

4 x 350m - Recovery of 100m jog
2 minutes rest
4 x 350m - Recovery of 100m jog
2 minutes rest
2 x 350m - Recovery of 100m jog
7 PM

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

Jog home. Lower right leg really stiff from the stops and starts

Sunday Mar 20, 2011 #

Event: Irish Long O series 3
 
12 PM

Orienteering 1:33:00 [5] 12.0 km (7:45 / km) +625m 6:09 / km
shoes: VJ Orienteering Shoes

Less than 2 minutes mistakes but one bad route and struggled physically

Middle - Splits

Saturday Mar 19, 2011 #

Note
(rest day)

Lazy week before a few tough weeks ahead of the JK. Need to work on speed, strength and hydration. Looking forward to long-o tomorrow

Thursday Mar 17, 2011 #

3 PM

Running 1:32:00 [3] 15.02 km (6:08 / km) +400m 5:24 / km
shoes: Asics

Tuesday Mar 15, 2011 #

Note
(rest day)

Monday Mar 14, 2011 #

6 PM

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

Heel was sore from orienteering shoes yesterday

Running 18:00 [4] 4.85 km (3:43 / km)
shoes: Asics

3x1.27km [Steady, Intensity 4]
4:45
4:50
4:53

3 x 350m [Fast with sprint finish, Intensity 5]
1:13
1:10
1:07
7 PM

Warm up/down 6:00 [2]
shoes: Asics

Sunday Mar 13, 2011 #

11 AM

Orienteering 1:24:17 [4] 13.0 km (6:29 / km)
shoes: VJ Orienteering Shoes

Did a really bad race overall. Started off ok but I really was quite tired and concentration slipped every now and then resulting in a lot of mistakes.
When I had to concentrate (running with Ivan) I spiked controls well, just need to work on keeping it up for the whole race
Haven't lost this much time in a while. But it was nice and fun if a bit boring in places.
12 PM

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

To start

Saturday Mar 12, 2011 #

11 AM

Running 25:45 [5] 5.32 km (4:50 / km) +240m 3:57 / km
shoes: VJ Orienteering Shoes

First official time and last official time doing 4 laps of time trial route. Apparently they can't get permission anymore. But I'll still be heading out every six months anyway
Was happy with the time, felt good throughout. Suffered on the last lap and broke to a walk up the last hill only saving energy for a sprint finish however.
Try get sub 25 in 6 months then
2 PM

Orienteering 1:15:00 [3] 9.0 km (8:20 / km) +300m 7:09 / km
shoes: VJ Orienteering Shoes

Training up on Three Rock. Included a line-o, one regular course on the mountain, two downhill-o's and a relay which I really wasn't in the mood for. So cold!

Running 15:00 [3] 2.0 km (7:30 / km) +150m 5:27 / km
shoes: VJ Orienteering Shoes

Running between some of the excercises

Thursday Mar 10, 2011 #

6 PM

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

Running 20:00 [4] 4.9 km (4:05 / km) +50m 3:53 / km
shoes: Asics

2 x 10 minutes

Very nice and comfortable. Didn't really have any food in me though

2.41km
2.49km
7 PM

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

Calf was worrying. Ok now, just tightens up after sessions these days

Wednesday Mar 9, 2011 #

8 PM

Cycling 30:00 [2] 12.41 km (24.8 kph)

9 PM

Yoga 40:00 [3]

Tuesday Mar 8, 2011 #

6 PM

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

Calf was alright once I warmed up

Running 40:05 [3] 7.66 km (5:14 / km)
shoes: Asics

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

Just got to keep these up or I'll pick up an injury

Monday Mar 7, 2011 #

6 PM

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

Running 10:07 [5] 3.2 km (3:10 / km)
shoes: Asics

8 x 400

77
74
73
75
76
77
77
75

90 seconds rest
I find this the toughest session

Sunday Mar 6, 2011 #

11 AM

Orienteering 1:07:20 [5] 9.7 km (6:56 / km) +200m 6:18 / km
shoes: VJ Orienteering Shoes

No major mistakes but could have been quicker.
4 - Bad Route. Went straight, too much climb. Lost a minute on Cillín
14 - Off line, way too much distance covered. ca. 2 minutes

Otherwise it was good, should have had more flow but good pace except for getting a bit lazy at 12-15

Routes

Thursday Mar 3, 2011 #

6 PM

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

Running 24:00 [4] 5.61 km (4:17 / km)
shoes: Asics

3 x 8 minutes

All the same distance give or take 20 metres. Calf still tight and sore so had to take it steady
7 PM

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

Wednesday Mar 2, 2011 #

Note
(rest day)

So bored of running in Belfield. Must get a bike
C • Dude 4

Yoga 40:00 [4]

Tough stuff. Gotta send this DVD to Dave but have hit some problems with trying to copy it before I do that

Tuesday Mar 1, 2011 #

10 PM

Strenght 10:00 [3]
(rest day)

Calf sore yesterday still so want to rest it before a long tomorrow

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