Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 7 days ending Jul 26, 2009:

	activity	#	time	miles		km		+m
	Running	5	2:13:46	12.53	(10:41)	20.16	(6:38)	425
	Warm up/down	5	1:17:57	1.15		1.85
	Swimming	2	1:10:00
	Activity	1	35:00
	Orienteering	1	23:30	1.24	(18:55)	2.0	(11:45)	200
	Strenght	1	15:00
	Stretching	1	15:00
	Total	6	6:10:13	14.92		24.01		625
averages - sleep:9.7

1:54

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» now

Sunday Jul 26, 2009 #

Note
(rest day)

Resting a few small pains here and there and will take an easy week before Scottish. Saw Harry Potter

C • Harry Potter 13

Saturday Jul 25, 2009 #

Note
slept:10.0

Think I should start getting more sleep and drink more water before scottish. Feeling sluggish
First time i've surpassed 7 hours training!

C • More sleep 1

Warm up/down 13:00 [1]
shoes: VJ Orienteering Shoes

Orienteering 23:30 [2] *** 2.0 km (11:45 / km) +200m 7:50 / km
shoes: VJ Orienteering Shoes

Was up on Three Rock, going around the forest but every feature i tried to find had some shitty terrain or something that made the orienteering so unenjoyable. So gave up and just finished with a bit of running

Running 22:30 [2] ** 3.0 km (7:30 / km) +30m 7:09 / km
shoes: Nikes

Mostly downhill from the big boulders up by the masts

Warm up/down 12:00 [3]
shoes: VJ Orienteering Shoes

Running 3:15 [4] 0.6 km (5:25 / km) +45m 3:56 / km
shoes: VJ Orienteering Shoes

When i got back to mums car there was people telling me and jonathan she had been looking for us and i realised we had spent quite a bit longer than planned out! So followed there directions and had to sprint back up half of mountain (almost). Was fun!

Friday Jul 24, 2009 #

Note
slept:10.0

C • Sandstorm? 14

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

Running race 12:56 [4] 3.06 km (4:14 / km)
shoes: Nikes

Was to do 5k but my back was killing me!!!! Think it may be because of dehydration because i sweat profusely there (too much information)

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

Thursday Jul 23, 2009 #

Swimming 40:00 [2]
slept:9.0

Warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Nikes

Running 16:00 [2] **** 2.4 km (6:40 / km)
shoes: Nikes

320 metres quickish and 80 metres slow over and over....
Didnt really do the session just easy jogging looking at the brown course from Carlingford a while back. Took it easy so I could do 5km in Phoenix Park tommorow but now i cant even get to that. so ill just do that with jonathan in belfield tommorrow, so i can get a real time on the Junior Attackpoint 5km splits.

Warm up/down 6:30 [1] 0.65 km (10:00 / km)
shoes: Nikes

Wednesday Jul 22, 2009 #

Note
slept:10.0 (rest day)

And then four days training. Am going to spend some time surveying Rockbrook today and another area. Deer Park will take some time as I have no basemap except for GoogleEarth but you cant read anything with the trees, so it'll take time. Also went to Stillorgan library and got an OS map from 1900 for a mystery area im surveying. I think it will be good!

Stretching 15:00 [2]

Strenght 15:00 [2]

In the quads

Note

And Rockbrook is complete!

Tuesday Jul 21, 2009 #

Swimming 30:00 [2]

Warm up/down 3:00 [2] 0.4 km (7:30 / km)
shoes: Nikes

Running intervals 5:35 [5] 1.6 km (3:29 / km)
shoes: Nikes

Intervals in Belfield. Had to cut short unfortunately

Warm up/down 11:07 [2]
shoes: Nikes

Note
slept:9.0

Think I may be getting a new bike! Have struggled to cycle recently as knee pains return afterwards but thats on my old rusty bike. Maybe with a nice new one, there wont be as much pushing and grinding, just a smooth rythm, the pains wont occur after cycling

Monday Jul 20, 2009 #

Running 1:13:30 [3] 9.5 km (7:44 / km) +350m 6:32 / km
slept:10.0 shoes: Nikes

Up on Three Rock. There was 250m climb in the first 3.5k so i was finding it tough enough but alright. Then once me and Jonathan reached the summit it was a beautiful 5k left pretty much all downhill. Impact was sore!
Had a good bit left at the end. Hopefully I can do sessions like this 2-3 times a week

C • High Impact 2

Warm up/down 6:20 [1]
shoes: Nikes

Activity (Golf) 35:00 [2]
shoes: Nikes

Was more like 4 hours but cant put too much as training

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