Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending May 17, 2011:

activity

time

miles

Grass/Road

3:14:27

23.44

(8:18)

37.72

(5:09)

320

Orienteering

2:36:32

15.72

(9:57)

25.3

(6:11)

12 /

40c

30%

Static Bike

1:20:00

15.89

(5:02)

25.57

(3:08)

Total

7:10:59

55.05

(7:50)

88.59

(4:52)

320

12 /

40c

30%

1:41

0:00

» now

Tuesday May 17, 2011 #

6 PM

Orienteering warm up/down 7:18 [1] 1.2 km (6:05 / km)
shoes: Inov-8 X-Talon 212

Orienteering 1:06:39 [4] *** 10.5 km (6:21 / km)
25c shoes: Inov-8 X-Talon 212

Donadea.
Didn't enjoy it that much because half the time was spent battling through nettles and a few of my routes went through 'white forest' which turned out to be head high thorns. Technique was solid but navigation was poor. Didn't use compass enough.

Orienteering warm up/down 5:55 [1] 1.0 km (5:55 / km)
shoes: Inov-8 X-Talon 212

Long - Splits

Monday May 16, 2011 #

6 PM

Grass/Road warm up/down 11:05 [1] 2.0 km (5:33 / km)
shoes: Asics

10:30 jogging and rest drills.

Grass/Road intervals 30:35 [5] 7.62 km (4:01 / km)
shoes: Asics

6x1km with 270m jog and 30secs rest in between each.
Can't remember exact times but they were pretty slow ~3:34. Was fairly easy going for the first few but got tougher by the end.

7 PM

Grass/Road warm up/down 10:13 [1] 1.6 km (6:23 / km)
shoes: Asics

Sunday May 15, 2011 #

12 PM

Orienteering 1:16:40 [5] *** 12.6 km (6:05 / km)
spiked:12/15c shoes: Inov-8 X-Talon 212

Newbridge Compass Challenge. Stopped at 'severe' (9.2km). Made about 10mins of mistakes but it was great fun, the best fingal event i've been to.
Kept swapping with Mike but ran away from him in the end. Sort of dissapointed i didn't carry on but i did'nt need to and i was fairly smashed at the end.
Don't know about the time.

Saturday May 14, 2011 #

3 PM

Static Bike 1:20:00 [2] 25.57 km (3:08 / km)
(rest day)

I think i pulled something where the thigh and hip meet. It was really painful to walk so skipped the terrain run and stayed home on the static bike. Shame to end a good week this way.

Friday May 13, 2011 #

Note

Sports day. Did various activities but had to walk home so too tired to do Belfield. A bit pissed off.

Thursday May 12, 2011 #

Note

Shame not getting to hill reps today but legs were wrecked after yesterday. Sports day tomorrow and might do a course iin Belfield after.

6 PM

Grass/Road warm up/down 10:30 [1] 1.9 km (5:32 / km)
shoes: Asics

Grass/Road tempo 20:35 [4] 5.0 km (4:07 / km) +40m 3:57 / km
shoes: Asics

20minute effort at Lindi's. Legs were sluggish so not that fast but it was fairly easy to keep up the pace. Happy with the last week's training and fitness at the moment. Need to work on speed a bit more so that 10:30 is achievable in 3k before EYOC.

7 PM

Grass/Road warm up/down 10:09 [1] 1.6 km (6:21 / km)
shoes: Asics

Wednesday May 11, 2011 #

3 PM

Grass/Road long 1:41:20 [3] 18.0 km (5:38 / km) +280m 5:13 / km
shoes: Inov-8 X-Talon 212

Long with Laurence to celebrate EYOC selection and finishing art for good for the JC. Horribly shattering on the legs and the inov8's were very painful on the roads. Happy with the amount and some sharp hills around the place. Treated myself to a cold bath afterwards :D

C • My mum drove past you two.. 2

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