Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+m
Orienteering	8	7:59:02	39.15	(12:14)	63.0	(7:36)	1500	64 /	88c	72%
Running	9	4:41:52	31.65		50.94		780
Warm up/down	11	1:22:00	3.26		5.25
Cycling	2	47:30	11.61	(14.7/h)	18.69	(23.6/h)
Total	19	14:50:24	85.67		137.88		2280	64 /	88c	72%

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Monday Oct 31, 2011 #

1 PM

Orienteering 29:45 [5] 5.6 km (5:19 / km) +50m 5:05 / km
shoes: Inov8 X-Talons 212

Made about 4x20 second mistakes as I was rushing a bit into the controls. Was happy with the pace though and nice to have even teams to race this relay

Long3 - Splits

Saturday Oct 29, 2011 #

11 AM

Orienteering 1:50:00 [3] 12.0 km (9:10 / km) +400m 7:51 / km
shoes: Inov8 X-Talons 212

Plenty of Orienteering training. It was enjoyable and got to run with a headcam. Knee very sore after

Wednesday Oct 26, 2011 #

4 PM

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

Plenty of stretching. Knee felt.. maybe stiff but did get more comfortable after stretching

Running 20:00 [2] 3.43 km (5:50 / km) +30m 5:35 / km
shoes: Asics

I was very conscious of the left knee but it was feeling quite good really.
There were two or three times towards the end where it got a small sharp pain, possibly just a little twist or somethings.
Stretched after. Now at home icing, want this to be good ASAP!

Sunday Oct 23, 2011 #

12 PM

Orienteering 1:20:30 [3] 8.0 km (10:04 / km) +300m 8:28 / km
shoes: Inov8 X-Talons 212

Knee was OK for this. Sore after.
Bad conditions but did improve during my run.
Lots of time lost and lots of walking. But in my opinion, the map is quite bad in places. Inconsistent, very much so.
But for the most part, I hit the controls. Learning again and need to do more O because I do see myself going backwards when I don't get on maps in a while

Saturday Oct 22, 2011 #

4 PM

Cycling 30:00 [2] 10.0 km (20.0 kph)
shoes: Asics

Down and back from Herbert Park

Orienteering 20:00 [3] ** 3.6 km (5:33 / km)
spiked:24/24c shoes: Asics

Two orienteering courses in Herbert Park. Perfect races, maybe a few wrong routes, and good flow. I need this concentration all the time. No watch

Course One
Course Two

C • Map 2

Thursday Oct 20, 2011 #

10 PM

Cycling 17:30 [3] 8.69 km (29.8 kph)

Just an easy static bike with 2x1km's hard. About 85 seconds and then 69 seconds. Good stretch after

Wednesday Oct 19, 2011 #

4 PM

Warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Asics

Running 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Asics

Unfortunately the knee was quite sore so I decided to pack it in. No point pushing these if I want to start building up the mileage ASAP.
Not the usual medial pain. More the kneecap now, like the old Osgood-Schlatters Disease

Tuesday Oct 18, 2011 #

10 AM

Warm up/down 5:00 [2] 0.75 km (6:40 / km)
shoes: Asics

Running 20:00 [4]
shoes: Asics

1 min
2 min
3 min
4 min
4 min
3 min
2 min
1 min

Knee was ok during but a bit sore after. Seems to have improved during the day. Same as I had on the other knee after France. Stretching and icing should fix :)

Monday Oct 17, 2011 #

Note

1 hour of football. Had decided not to run with the knee but this was intense.
Hoping for intervals tomorrow, icing the knee

Sunday Oct 16, 2011 #

Note

Very surprised by splits

12 PM

Warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-Talons 212

Orienteering 1:21:38 [5] *** 10.0 km (8:10 / km) +320m 7:02 / km
spiked:15/19c shoes: Inov8 X-Talons 212

Meh.. Quite a good race overall but I just amnt slowing enough coming onto the control.
Missed 2 minutes at 5, didn't read the map well on the run. Overshot into further re-entrant.
On 11, I had to relocate on the way, there was an area with some unmapped rock detail. Maybe a minute working it out.
Also 90 seconds to 12. I saw my boulder, knew where the control should be but let a large crag marked as passable put me off. I was right after all and got the control after a bit of standing around.

I was really disappointed with those mistakes as I found the course quite easy. I was also awful on the uphills. Needs a lot of work.

Brown - Splits

Saturday Oct 15, 2011 #

3 PM

Warm up/down 5:00 [2]
shoes: Inov8 X-Talons 212

Shins were quite sore so stretched a bit. Grand after that.

Running 40:00 [3] 7.35 km (5:27 / km) +60m 5:14 / km
shoes: Inov8 X-Talons 212

Wore far too much, rained just after and just before my run :P

4 PM

Warm up/down 5:00 [2]
shoes: Inov8 X-Talons 212

Friday Oct 14, 2011 #

Note

Last two days have just been light and a bit of rugby ball passing/kicking after school. Going to build a bit on next week.

Wednesday Oct 12, 2011 #

2 PM

Warm up/down 7:30 [3] 0.75 km (10:00 / km)
shoes: Inov8 X-Talons 212

Running 10:51 [5] 3.0 km (3:37 / km)
shoes: Inov8 X-Talons 212

Time trial. Considering training has been on but mostly off since the last one in Easter, I am happy with the slight improvement.
Will do another around Christmas, hopefully 10.20-10.30 and the another in may, hopefully as close to 10 as possible
Just need to get a consistent season in, unlike before

- Splits

Tuesday Oct 11, 2011 #

10 AM

Running 20:00 [2] 3.86 km (5:11 / km)
shoes: Asics

Feel looser after this. Did a good bit of stretching after

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

Warm up

Monday Oct 10, 2011 #

Note
(rest day)

Would not have been wise to run. Sore, sore and sore

C • Good to have you back... 1

Sunday Oct 9, 2011 #

12 PM

Warm up/down 7:30 [2] 0.75 km (10:00 / km)
shoes: Inov8 X-Talons 212

Orienteering 43:13 [4] 8.3 km (5:12 / km) +30m 5:07 / km
shoes: Inov8 X-Talons 212

O-ing in Marley Park.
Most of my time loss was not my fault.
Lost 30 seconds on 6. Overshot.
Spent about a minute looking for a way across the stream to 7.
Control 9 was in the wrong place, about a minute lost.
Control 11 - 20 seconds, didn't read in the circle.
Control 14 - Spent about 30 seconds tying double knots in both my shoe laces :S
Control 17 - Took a turn too early and had to readjust route - 20 seconds

I was really tired and sore after yesterday. Very sore calves. Didn't think the pace was high today but turns out it was alright. Quite happy with run in general.

Saturday Oct 8, 2011 #

4 PM

Running 1:17:06 [3] 13.77 km (5:36 / km) +520m 4:43 / km
shoes: Inov8 X-Talons 212

Djouce car park to Djouce Mountain and back. Epic!

Wednesday Oct 5, 2011 #

5 PM

Warm up/down 7:00 [2]
shoes: Asics

Running 1:00:00 [3] 13.2 km (4:33 / km) +100m 4:23 / km
shoes: Asics

Just steady swift comfortable pace. And surprisingly it was very comfortable. There were a few two minute stints where I running git a bit laboured but overall nice. Went around Clonskeagh, booterstown and Dundrum. A bit sore towards the end from the roads

C • I love those runs! 2

Tuesday Oct 4, 2011 #

7 PM

Warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics

Up and back from Deer Park

Running 23:55 [3] 4.83 km (4:57 / km) +50m 4:42 / km
shoes: Asics

3 laps of the park. Each was a mile.

1st - 8.29 [Intensity 2]
2nd - 6.55 [4]
3rd - 8.30 [2]

A comfortable faster section. Each lap had just a small secion of climbing.

Sunday Oct 2, 2011 #

11 AM

Orienteering 42:56 [4] *** 7.5 km (5:43 / km) +100m 5:22 / km
spiked:25/26c shoes: Inov8 X-Talons 212

Knew I couldn't do anything fast with the knee but I was inspired by the effort of the earlier guys and wanted to put in a steady clean race.
And I did. Felt confident on the course, fluid and concentrated. It was one of my best performances ever, even if at a slower pace in not so difficult terrain. Just missing a minute after the spectator

Saturday Oct 1, 2011 #

11 AM

Orienteering race 1:11:00 [5] *** 8.0 km (8:53 / km) +300m 7:28 / km
19c shoes: Inov8 X-Talons 212

Damn.. Annoying to make so many large mistakes (2x1min, 1x2min and 1x3 min) when I was running quite well up on the other controls.
Missing a minute to finish also as I hit my knee off a rock for about the third time on the course. Surprisingly crippling and swelled up by the cars.

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