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Training Log Archive: lorrieq

In the 7 days ending May 10, 2009:

	activity	#	time	miles		km		+m
	Running	3	2:48:43	15.38	(10:58)	24.75	(6:49)	816
	Orienteering	1	1:07:00	3.42	(19:36)	5.5	(12:11)	170
	Warm up/down	3	39:30	2.92	(13:32)	4.7	(8:24)	15
	Cycling	1	31:00	2.67	(5.2/h)	4.3	(8.3/h)
	Stretching	1	10:00
	Total	5	5:16:13	24.39		39.25		1001
averages - sleep:8.5

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Sunday May 10, 2009 #

Running 1:47:40 [3] 12.95 km (8:19 / km) +726m 6:30 / km
slept:8.5 shoes: Nikes

With Colm on three rock. was fine for the first 11km and then we did another loop half way up the 'bonecrusher' i think colm said it was, but that got me very tired very quickly. the intensity was 4 here but overall i was alright, this was the only bit where i got very tired. probrably becuase thats my limit as of now you could say?, first long run in ages (actually thats the longest ive done ever :) so a few more long ones should help.
Felt better than i thought i would, i was so stiff this morning, but none of my injuries from the last few days bothered me. LUCKY! Good stuff

C • Come down it on a bike.... ... 10

Cycling 31:00 [2] 4.3 km (8.3 kph)
shoes: Nikes

first cycle ina while because of knees. fine on flat but hard uphill on them.
since i cannot cycle for long or hard any other way to train at that level apart from running, like you would after a day of hard running for easier training. any other ways?

C • Swimming? 2

Saturday May 9, 2009 #

Note
(injured)

my whole body feels so stiff and sore. ill need a warm up before tommorows run. map going nicely

http://picasaweb.google.com/lorriequi/SampleOfMyDe...

link is a small bit of the map (not the best bit)
dont pick out tiny flaws because i still have to polish it in OCAD!

C • Mapping? 16

Friday May 8, 2009 #

Note
(injured)

was gonna do sports day but that twinge from yesterday is still there so no running today and tommorow. hell lotta walking today though but 2moro is study and mapping day fully. i hop the calf'll fix!

Thursday May 7, 2009 #

Warm up/down 9:00 [1] 1.0 km (9:00 / km)
shoes: Nikes

Running tempo 37:00 [3] 6.5 km (5:42 / km) +50m 5:29 / km
shoes: Nikes

running with brother around belfield. not a speed session but quite good pace. i really need to eat more and can feel it when training now.
Also jonathan got a pain and we stopped abruptly (6kms in) and i felt a twinge in my left calf and i can still feel it so...

Warm up/down 8:30 [2] 1.0 km (8:30 / km) +15m 7:54 / km
shoes: Nikes

back home
happy with the days training and sports day tommorow! 1500metres should be my strongest. then saturday ill prob rest and sunday a run around three rock hopefully

C • 3Rock 8

Wednesday May 6, 2009 #

Warm up/down 11:00 [1] 1.2 km (9:10 / km)
shoes: Nikes

Running tempo 19:00 [4] 4.0 km (4:45 / km) +30m 4:35 / km
shoes: Nikes

the 10metre climb on each of the 3 1.3km laps i was doing was a killer and was hard to keep up the pace at the top. this was my first fast session in a while
found i was really knackered at end of first lap and my head wasnt in it at all. prob dehydration or not enough energy but probrably fatigue after the weekend

Running tempo 5:03 [5] 1.3 km (3:53 / km) +10m 3:44 / km
shoes: Nikes

was knackered after the 4km and struggled to keep up the quick pace.
today was sprint training, keeping up the pace over roughly 4km. i think its good to do this once or twice a week and and the long runs. get a good rythm and variety

Warm up/down 9:00 [2] 1.3 km (6:55 / km)
shoes: Nikes

running home from the back of belfield. was almost dead

Tuesday May 5, 2009 #

Stretching 10:00 [1]

during second half of man u match!
dam i should really get some study in...tommorow is the begginning of a month from hel ....AHHHHHHHHH! any tips colm?

C • What Colm? 6

Note
(rest day)

did some excercise to keep blood flowing for training tommorrow

Monday May 4, 2009 #

Warm up/down 2:00 [1] 0.2 km (10:00 / km)
shoes: VJ Orienteering Shoes

impossible to warm up in conditions but this was my effort

Orienteering race 1:07:00 [4] *** 5.5 km (12:11 / km) +170m 10:33 / km
shoes: VJ Orienteering Shoes

fine but wore my cantos so weighed down after they were saturated 100%.
ok but after 2km lost all energy from running previous days and the treks to the start

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