Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lorrieq

In the 7 days ending Sep 27, 2009:

	activity	#	time	miles		km		+m
	Orienteering	2	1:32:13	5.41	(17:04)	8.7	(10:36)	270	10 /	12c	83%
	Warm up/down	3	41:49	0.5		0.8		10
	Running	2	19:08	1.74	(11:00)	2.8	(6:50)	20
	Stretching	1	15:00
	Total	4	2:48:10	7.64		12.3		300	10 /	12c	83%
averages - sleep:8.3

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Sunday Sep 27, 2009 #

Warm up/down 10:00 [2]
slept:16.0 (injured) shoes: VJ Orienteering Shoes

Can run ok with a good warm up and warm down plus alot of stretching

Orienteering 32:13 [3] **** 3.95 km (8:09 / km) +120m 7:05 / km
spiked:10/12c shoes: VJ Orienteering Shoes

Course: Light Green-3.5km-120m

Ran Light Green just to see how the hip managed terrain. Was ok during run, now is a bit stiff. Needs plenty of stretching.

Number 4-Came on wrong spur and so hit wrong crag on wrong hill, 30 meters above control. Lost a minute
Number 11-Couldn't make out any of the earthwalls and just found two rocks close to control and saw it from there. 25 seconds missed

Thats about it, running easy and read close to everything.
Sprinted the finish though :)

Warm up/down 10:00 [2]
shoes: VJ Orienteering Shoes

Abit in terrain to 11 (which I still didn't get) and abit on the road back

Saturday Sep 26, 2009 #

Note
slept:0.0 (injured) (rest day)

C • Scarr.. 7

Orienteering 1:00:00 [4] *** 4.75 km (12:38 / km) +150m 10:55 / km
(injured) shoes: VJ Orienteering Shoes

Putting out controls for Dave. Kept dropping tapes so two weren't out for the runners. Was pretty tired :)

Thursday Sep 24, 2009 #

Warm up/down 8:09 [1] 0.8 km (10:11 / km) +10m 9:35 / km
shoes: Nikes

Climb up the big dirt hill beside clock pitch. Unfortunately I think its going soon :(

Running 9:30 [1] 1.2 km (7:55 / km) +20m 7:18 / km
(injured) shoes: Nikes

No major pains during run but warmed up well and was well stretched. Felt really free so the stretching really makes a difference for me! Abit sore after run but i think it is a case of time and stretching it out. Will go phsio anyway just to be sure and for shins too.
Since my new training plan doesn't start until November and October is not too important in it I'm feeling better when i rest this off

Warm up/down 3:40 [1]
slept:8.5 (injured) shoes: Nikes

Maybe too little but wasnt fast session so ok

Stretching 15:00 [2]

Some in school and while warming up! Hip is definitely getting better! But will make sure its fully gone before any serious stuff. LET'S GO!!

Wednesday Sep 23, 2009 #

Note
(injured) (rest day)

Just got 34 in my real driver theory test (the pass mark was 35 out of 40) and am a bit annoyed

C • the real one! 2

Tuesday Sep 22, 2009 #

Note
(injured) (rest day)

Monday Sep 21, 2009 #

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

Running 3:51 [3] 0.8 km (4:49 / km)
slept:8.5 (injured) shoes: Nikes

Was going out for a tempo but hip was sore, prob went too quick into running yesterday so stopped and only did slow after

C • Injury History.. 6

Running 5:47 [1] 0.8 km (7:14 / km)
shoes: Nikes

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

not too bad an injury but i'd have liked it to heal up already. Its the muscles combining your upper leg to upper body, and that is apparently the part of a runners body that never gets stretched well so i think the muscle has contracted and i need to stretch it out and keep it warm with a few light jogs. Definitely getting better though :)

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