Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Feb 12, 2012:

activity

time

miles

Grass/Road

3:44:20

25.53

(8:47)

41.09

(5:28)

200

Strength and Stretching

2:05:00

Orienteering

1:52:37

11.81

(9:32)

19.0

(5:56)

260

59c

Circuits

50:00

Static Bike

25:00

Trail/Terrain

15:00

1.55

(9:39)

2.5

(6:00)

Total

9:11:57

38.89

62.59

460

59c

1:53

0:00

» now

Sunday Feb 12, 2012 #

12 PM

Trail/Terrain warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov-8 X-Talon 212

Ran to see where start was then back to car and back to start.

Orienteering 1:06:29 [4] *** 9.0 km (7:23 / km) +260m 6:27 / km
21c shoes: Inov-8 X-Talon 212

Told to do blue by Greg....7km.
Went out trying to run hard and forest was a lot nicer than before. Had some trouble climbing over fences as they were about the same size as me. Big miss at 10 seemed too far lost 2mins. Caught Áine at 13 but she got 15 ahead due to better route and I messed up in the area. Thought it wasn't that far ahead so stopped short. Grand for the rest I think apart from 50secs at 18 due to an unmarked earthwall made me think I was higher up. Wasn't that tired so pushed a bit on the track to 21. Map wasn't great, lots of inconsistencies. Enjoyed it however but annoyed with the mistakes as they were very avoidable.

1 PM

Trail/Terrain warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talon 212

Ran out to start and back.

Blue - Splits

Saturday Feb 11, 2012 #

9 AM

Orienteering warm up/down 15:42 [2] 2.6 km (6:02 / km)
shoes: Asics

Warm up to meeting point and around first interval to warm up some more.

10 AM

Orienteering intervals 30:26 [4] *** 7.4 km (4:07 / km)
38c shoes: Asics

Sprint intervals in UCD with Ruari and Colm H. Really fun training! Each interval was about 1km and a 2min break between intervals. Good start to the mid-term.

11 AM

Grass/Road 17:37 [1] 2.6 km (6:47 / km)
shoes: Asics

8 PM

Strength and Stretching 25:00 [3]

Friday Feb 10, 2012 #

6 PM

Static Bike 25:00 [1]

10 PM

Strength and Stretching 25:00 [3]

Thursday Feb 9, 2012 #

4 PM

Grass/Road warm up/down 23:59 [1] 3.65 km (6:34 / km)
shoes: Asics

Back sore and very wet.

Grass/Road tempo 20:00 [5] 4.64 km (4:19 / km)
shoes: Asics

Same as usual. Pushed hard on fast sections but eased down more than usual on the off sections.

5 PM

Grass/Road warm up/down 20:10 [1] 3.0 km (6:43 / km)
shoes: Asics

Feet sore.

9 PM

Strength and Stretching 25:00 [3]

Wednesday Feb 8, 2012 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Tuesday Feb 7, 2012 #

6 PM

Grass/Road warm up/down 22:36 [1] 3.0 km (7:32 / km)
shoes: Asics

Warm up and cool down. Includes a couple of drills after the run.

Grass/Road tempo 31:14 [4] 7.3 km (4:17 / km)
shoes: Asics

DSD. The other lads are racing tomorrow so they were just doing 3miles. Ran with them for the first part but pushed into tempo gear and left them. Swift but comfortable pace and felt pretty good.

9 PM

Strength and Stretching 25:00 [3]

Monday Feb 6, 2012 #

4 PM

Grass/Road long 1:28:44 [3] 16.9 km (5:15 / km) +200m 4:57 / km
shoes: Asics

Usual long. Achilles were sore at the start but were fine after a bit of stretching. Feet started to hurt at the end but was fine for the rest of it. Tired.

9 PM

Strength and Stretching 25:00 [3]

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