Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 31 days ending Mar 31, 2015:

activity

time

miles

Running

18:39:11

139.85

(8:00)

225.07

(4:58)

2560

Orienteering

56:17

6.52

(8:38)

10.5

(5:22)

Strength and Conditioning

5:00

Total

19:40:28

146.38

235.57

2560

averages - sleep:8.5 weight:67.5kg

2:08

0:00

» now

Friday Mar 27, 2015 #

3 PM

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon

Punching practice

Thursday Mar 26, 2015 #

6 PM

Running warm up/down 14:55 [2] 2.79 km (5:21 / km)
shoes: Adidas Kanadia

Running intervals 12:00 [5] 3.77 km (3:11 / km) +100m 2:49 / km
shoes: Adidas Kanadia

12 x 1 min hills on Fosters Avenue. Recovery was the jog down, not recorded. Very tough.

7 PM

Running warm up/down 7:47 [2] 1.3 km (5:59 / km)
shoes: Adidas Kanadia

Wednesday Mar 25, 2015 #

6 PM

Running 5:37 [2] 1.15 km (4:53 / km)
shoes: Salomon

Down to UCD to meet Con and ColmM.

7 PM

Running 47:14 [3] 9.64 km (4:54 / km)
shoes: Salomon

Laps of the grass with ColmM and then home afterwards. Weather wasn't great but didn't really notice it until the jog home. There was a point earlier today where it looked like I wasn't going to run so very glad to have done so.

Tuesday Mar 24, 2015 #

6 PM

Running warm up/down 16:25 [2] 2.92 km (5:37 / km)
shoes: Adidas Kanadia

Running intervals 30:00 [5] 8.74 km (3:26 / km)
shoes: Adidas Kanadia

10 x 3 minutes. 5 seconds/km quicker than 3 weeks ago.

7 PM

Running warm up/down 13:06 [2] 2.22 km (5:54 / km)
weight:68.5kg shoes: Adidas Kanadia

Monday Mar 23, 2015 #

6 PM

Running 40:05 [3] 9.0 km (4:27 / km)
weight:66kg shoes: Adidas Kanadia

UCD lap

Sunday Mar 22, 2015 #

11 AM

Running warm up/down 7:30 [2] 1.2 km (6:15 / km)
shoes: Inov8 X-Talon 212 2014

12 PM

Orienteering 56:17 [5] 10.5 km (5:22 / km)
shoes: Inov8 X-Talon 212 2014

A few too many controls where I was on the edge due to lazy map reading. The first half was pretty good though.

1 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 2014

Thursday Mar 19, 2015 #

1 PM

Running 1:22:38 [3] 16.01 km (5:10 / km) +250m 4:47 / km
shoes: Adidas Kanadia

Wednesday Mar 18, 2015 #

11 AM

Running 2:08:32 [3] 25.01 km (5:08 / km) +440m 4:43 / km
shoes: Salomon

Tuesday Mar 17, 2015 #

5 PM

Running warm up/down 20:11 [2] 4.04 km (5:00 / km) +40m 4:46 / km
shoes: Adidas Kanadia

Running tempo 20:00 [4] 4.75 km (4:13 / km) +110m 3:46 / km
shoes: Adidas Kanadia

20 minute tempo. Started with a long hill for the first mile or so. Then missed a turn so had more climb to take on than expected. Can only do me good!

Running warm up/down 20:58 [2] 4.21 km (4:59 / km) +30m 4:49 / km
shoes: Adidas Kanadia

Monday Mar 16, 2015 #

6 PM

Running 1:04:25 [3] 13.0 km (4:57 / km) +150m 4:41 / km
shoes: Adidas Kanadia

Saturday Mar 14, 2015 #

2 PM

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
shoes: Adidas Kanadia

Running intervals 16:35 [5] 5.03 km (3:18 / km)
shoes: Adidas Kanadia

5 x 1km solo around the club. Generous 2 min rest.

3:21, 3:22, 3:19, 3:16, 3:16

Running warm up/down 12:47 [2] 2.28 km (5:36 / km)
shoes: Adidas Kanadia

Thursday Mar 12, 2015 #

4 PM

Running 51:00 [3] 10.3 km (4:57 / km) +100m 4:43 / km
shoes: Adidas Kanadia

Wednesday Mar 11, 2015 #

2 PM

Running 1:40:00 [3] 18.11 km (5:31 / km) +500m 4:51 / km
shoes: Salomon

Tuesday Mar 10, 2015 #

4 PM

Running 30:00 [3] 6.21 km (4:50 / km) +75m 4:33 / km
shoes: Adidas Kanadia

5 PM

Running intervals 10:19 [5] 3.06 km (3:22 / km)
shoes: Adidas Kanadia

3 x 1.02km. Other loop is exactly 1km, I will revert to that
3.29
3.29
3.21

Running warm up/down 12:16 [2] 2.25 km (5:27 / km)
shoes: Adidas Kanadia

Friday Mar 6, 2015 #

5 PM

Running warm up/down 11:00 [2] 2.04 km (5:24 / km)
shoes: Adidas Kanadia

Running intervals 18:46 [5] 5.4 km (3:29 / km)
shoes: Adidas Kanadia

1000m, 900, 800, 800, 900, 1000. 1:30 rests.

6 PM

Running warm up/down 3:30 [2] 0.6 km (5:50 / km)
shoes: Adidas Kanadia

Thursday Mar 5, 2015 #

11 AM

Note

No morning run in the end due to test today. Intervals tonight should bring last 7 days to ~95km, no need for more than that this year. However thats something I'll try to hit regularly now.

6 PM

Note

Did not make any training due to exam tomorrow and low motivation. Annoying as the body feels good. Will have to make tomorrow worthwhile because of unable to train Saturday with travelling. Damn.

Wednesday Mar 4, 2015 #

11 AM

Running 1:06:45 [3] 11.32 km (5:54 / km) +465m 4:54 / km
shoes: Salomon

Solo from Lamb Doyles. Beautifully snowy on the mountain, a little icy in places too though.
I had planned around 4km longer but my legs were very tired and I could have done with being more hydrated. I felt my right glute again a few times, I should really be stretching this a few times a day and doing some strength exercises for that area.
However a run in the hills is always beneficial, especially getting through it on tired legs. I was happy to cut it short. I had done most of the climb on the planned route and if I hit the sessions tomorrow it is looking to be close to a 100km week.

11 PM

Strength and Conditioning 5:00 [1]

Tuesday Mar 3, 2015 #

8 AM

Running 27:00 [2] 5.5 km (4:55 / km)
shoes: Adidas Kanadia

6 PM

Running warm up/down 22:35 [1] 3.3 km (6:51 / km)
shoes: Adidas Kanadia

Jogging and drills

Running intervals 30:09 [5] 8.57 km (3:31 / km)
shoes: Adidas Kanadia

10 x 3 minutes. Around double the normal UCDAC sessions as of late so just what I wanted. Roughly 850-860 metres per rep.

7 PM

Running warm up/down 13:10 [2] 2.18 km (6:02 / km)
shoes: Adidas Kanadia

Monday Mar 2, 2015 #

11 AM

Note
slept:8.5 weight:68kg

Plan 2nd - 6th

Mon: 60 mins steady
Tue: am 6km loop easy, pm intervals
Wed: am 90 mins in the hills
am 6km loop easy, pm intervals
90 minutes steady

I plan to do two sets of whatever intervals on Tuesday. Also will get back to the strength work this week, I've been bad for that recently.

5 PM

Running 1:00:00 [3] 13.5 km (4:27 / km)
shoes: Adidas Kanadia

UCD

Sunday Mar 1, 2015 #

11 AM

Running 1:06:56 [3] 10.07 km (6:39 / km) +300m 5:47 / km
shoes: Salomon

Pine Forest to Fairy Castle with Roisín. Colm joined us for a little bit towards the end. We got a little bit lucky with the weather, beautiful thin covering of snow up there at the moment.

« Earlier | Later »