Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Mar 24, 2013:

activity	#	time	miles		km		+m
Orienteering ◪	3	3:36:37	18.78	(11:32)	30.23	(7:10)	540	16 /	21c	76%
Running	7	3:02:02	20.46	(8:54)	32.92	(5:32)	235
Cycling	1	51:35	11.87	(4:21)	19.11	(2:42)	286
stretching session	1	10:00
Total	12	7:40:14	51.11		82.26		1061	16 /	21c	76%
[1-5]	11	7:30:14

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Sunday Mar 24, 2013 #

10 AM

Running warm up/down 11:38 [1] 1.21 km (9:37 / km) +120m 6:26 / km
shoes: Inov-8 Talon 212

11 AM

Orienteering ◪ race (Varsity and MunsterLeague) 1:16:17 [5] *** 11.66 km (6:33 / km) +300m 5:48 / km
spiked:16/21c shoes: Inov-8 Talon 212

1 PM

Running warm up/down 10:00 [1] 1.42 km (7:03 / km)
shoes: Inov-8 Talon 212

8 PM

stretching session 10:00 [0]

Saturday Mar 23, 2013 #

8 PM

Orienteering ◪ (shadowing) 59:34 [2] 6.61 km (9:01 / km) +100m 8:23 / km
shoes: Inov-8 Talon 212

shadowing eoghan on the long course, he handled it pretty well

Friday Mar 22, 2013 #

6 PM

Running 15:01 [1] 3.03 km (4:57 / km) +9m 4:53 / km
shoes: Asics Gel Noosa Tri-7

Thursday Mar 21, 2013 #

6 PM

Running 16:50 [2] 3.48 km (4:50 / km) +10m 4:46 / km
shoes: Asics Gel Noosa Tri-7

Running intervals (4*400s) 14:31 [3] 3.24 km (4:29 / km)
shoes: Asics Gel Noosa Tri-7

Donie said around 78-80sec but no effort.
1) 80
2) 80
3) 76
4) 78
all felt pretty easy, tough wind and really heavy rain made the first 200 seem like a hill rep and the last 100 was a cruise

Running warm up/down 11:02 [1] 2.19 km (5:02 / km)
shoes: Asics Gel Noosa Tri-7

Wednesday Mar 20, 2013 #

5 PM

Cycling 51:35 [2] 19.11 km (2:42 / km) +286m 2:31 / km
shoes: Asics Gel Noosa Tri-7

to loosen out and have an easy day too

8 PM

Note

legs feeling much looser after that cycle

Tuesday Mar 19, 2013 #

6 PM

Running 1:19:09 [2] 15.86 km (4:59 / km) +96m 4:51 / km
shoes: Asics Gel Noosa Tri-7

really easy run tonight out to ballincollig and back, right hamstring still not right but have physio tomorrow at 12 for a rub down and try loosen out. 700km run this year, knocking off miles

Monday Mar 18, 2013 #

12 PM

Running warm up/down 17:50 [1] 1.81 km (9:51 / km)
shoes: Inov-8 Talon 212

stretching strides jog dynamics to try loosen out

1 PM

Orienteering ◪ race 1:20:46 [4] 11.96 km (6:45 / km) +140m 6:23 / km
shoes: Inov-8 Talon 212

disaster technically and my legs were still in pieces, but thats not an excuse for mistakes. lost time all over the place, and control 6 was in the wrong place unfortunetly which effects the results and league points, but win some lose some

2 PM

Running warm up/down 6:01 [1] 0.68 km (8:51 / km)
shoes: Inov-8 Talon 212

owch

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