Attackpoint - performance and training tools for orienteering athletes

Training Log: jonnyq

In the last 7 days:

	activity	#	time	miles		km		+m
	Trail/Terrain	5	3:55:41	21.87	(10:47)	35.2	(6:42)	1411
	Grass/Road	5	3:21:41	22.71	(8:53)	36.55	(5:31)	160
	Orienteering	1	45:16	5.44	(8:19)	8.76	(5:10)	100	22c
	Gym	1	35:00
	Total	11	8:37:38	50.03		80.51		1671	22c
averages - sleep:10

2:15

0:00

Friday May 17 #

Note
slept:10.0 (rest day)

Needed a good sleep.

Thursday May 16 #

5 PM

Grass/Road warm up/down 14:14 [2] 2.5 km (5:42 / km)
shoes: Brooks

Grass/Road 36:44 [3] 8.0 km (4:36 / km)
shoes: Brooks

Plan was 4x2km but couldn't have done that after yesterday's race. So just settled on a faster than usual run. Still felt like I was pushing a bit but felt nice.

6 PM

Grass/Road intervals 3:23 [4] 1.01 km (3:21 / km)
shoes: Brooks

4x200,2x100 strides after the run. Really focused on extending my stride length. Felt a bit better.

Grass/Road warm up/down 11:39 [2] 2.0 km (5:50 / km)
shoes: Brooks

Wednesday May 15 #

5 AM

Grass/Road 40:27 [2] 6.8 km (5:57 / km)
shoes: Brooks

Flatter!

7 PM

Trail/Terrain warm up/down 12:50 [2] 1.66 km (7:44 / km) +50m 6:43 / km
shoes: Inov8 X-Talon 212 NEW!

Warm up exploring this cool little forest across the road.

Trail/Terrain race 40:24 [5] 6.42 km (6:18 / km) +691m 4:05 / km
shoes: Inov8 X-Talon 212 NEW!

Powerscourt uphill run. From Crone car park to the top of Djouce. Bloody tough but well worth it. Started out a little too hard and was struggling when the climbing started but really happy I kept pushing until I couldn't run anymore. Then had to walk a bit on the steep path up to the cairn but managed a really strong finish after seeing the second fence on the way up. Dropped Angus Tyner with this little spurt as he was breathing down my neck! Really happy wiht how this went and beat the other two so really pleased but glad we didn't have to race down again as my descending is quite atrocious!

8 PM

Trail/Terrain warm up/down 41:29 [3] 6.25 km (6:38 / km) +70m 6:17 / km
shoes: Brooks

Back down after. Long day, very tired.

Tuesday May 14 #

5 AM

Grass/Road 1:00:07 [2] 10.3 km (5:50 / km) +160m 5:25 / km
shoes: Brooks

A bit early....

5 PM

Trail/Terrain warm up/down 10:24 [2] 1.65 km (6:18 / km)
shoes: Inov8 X-Talon 212 NEW!

6 PM

Orienteering 45:16 [4] *** 8.76 km (5:10 / km) +100m 4:53 / km
22c shoes: Inov8 X-Talon 212 NEW!

Curragh Scatter. Head and heart weren't in it. Kept hesitating and making big mistakes from lack of concentration, although lost 2mins from a control in the wrong place. Had a massive headache as well which didn't help. Not pushing hard but still feeling it. Don't enjoy scatters anyway.

Trail/Terrain warm up/down 6:07 [2] 0.93 km (6:35 / km)
shoes: Inov8 X-Talon 212 NEW!