Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 2, 2013:

activity

time

miles

Orienteering ◪

3:38:14

24.41

(8:56)

39.28

(5:33)

1000

83 /

99c

83%

Running

3:20:15

19.99

(10:01)

32.17

(6:13)

149

3 /

100%

Total

6:58:29

44.4

(9:26)

71.45

(5:51)

1149

86 /

102c

84%

2:05

0:00

» now

Tuesday Apr 2, 2013 #

Note

A pretty good weekend, training seems to be paying off. Successfully trained through the JK weekends and no real ill effects. No iinjuries or illnesses either after it which is nice. Leinster champs in 2 weeks is the next race. Running in Tramore next week for the munster league but only going to race at ~80% as ive raced every weekend since the start of march and prob need an easy one

3 PM

Running (recovery) 20:05 [2] 4.02 km (5:00 / km) +42m 4:45 / km
shoes: Asics Gel Noosa Tri-6

Monday Apr 1, 2013 #

9 AM

Running warm up/down 18:00 [1] 2.1 km (8:34 / km)
shoes: Inov-8 Talon 212

10 AM

Orienteering ◪ race (JK 2013 Relay) 35:37 [5] *** 6.96 km (5:07 / km) +265m 4:18 / km
spiked:18/22c shoes: Inov-8 Talon 212

Nice relay area, easy to run fast. Went out with the aim of handing over as lead irish club. Could see hugh started well and was placed well going up the hill. different gaffles so i kept seeing glimpses of that cnoc jersey. Think i went through the spectator ahead of him but then another different gaffle and a little error by me and he was ahead on the up hill. Could see him going to 19 and 20, made on move on the way to 21 and got the punch first, down to the final control to hand over ~10sec ahead of cnoc. Good race, prob lost 90sec or so in total but legs felt strong which is nice, was ~4mins down on crickmore

11 AM

Running warm up/down 15:00 [1] 2.17 km (6:55 / km) +10m 6:45 / km
shoes: Inov-8 Talon 212

12 PM

Running warm up/down 7:57 [1] 1.01 km (7:52 / km) +10m 7:30 / km
shoes: Inov-8 Talon 212

cool down and chat with alison

Sunday Mar 31, 2013 #

10 AM

Running warm up/down 20:00 [1] *** 2.9 km (6:54 / km) +20m 6:40 / km
spiked:3/3c shoes: Inov-8 Talon 212

Usual routine with the 1;15 model map thrown in

11 AM

Orienteering ◪ race (JK 2013 Long) 2:05:26 [5] *** 20.5 km (6:07 / km) +410m 5:34 / km
spiked:33/38c shoes: Inov-8 Talon 212

(Actual distance 17.9km) Pretty good race today by all accounts, few silly errors here and there. Binned 2minutes to the rest of the irish on control 6 taking poor route choice and getting confused. After crossing the road then i slowed back my speed and concentrated on the nav to limit the errors. Felt strong running back north towards the final loop around the hill where i was still moving pretty well. Havent run on 1:15 in ages so it took a while to get into but then everything made sense. Happy with the run, and happy with the placing of 35th on the day and 36th overall which kept me in the mix with most of the other irish athletes. Running strong but need a bit more nav work

1 PM

Running warm up/down 15:00 [1] 2.2 km (6:49 / km)
shoes: Inov-8 Talon 212

cool down with dad

Saturday Mar 30, 2013 #

10 AM

Running warm up/down 11:51 [1] 1.52 km (7:48 / km) +25m 7:12 / km
shoes: Inov-8 Talon 212

normal warmup routine

11 AM

Orienteering ◪ race (JK 2013 Middle) 40:16 [4] *** 7.32 km (5:30 / km) +310m 4:32 / km
spiked:17/20c shoes: Asics Gel Noosa Tri-7

Day 2: Much better than day 1. Treated this as a qualifier for the long tomorrow and just concentrated on flowing and keeping the errors down. Running speed again was good and not many mistakes, few hesitations and missed a few optimum routes but made my decisions fast and went with them. Happy enough, 57th today of 94 starters

12 PM

Running warm up/down 25:00 [1] 3.66 km (6:50 / km) +15m 6:42 / km
shoes: Inov-8 Talon 212

long cool down in anticipation of tomorrow

Friday Mar 29, 2013 #

Event: JK 2013

1 PM

Running warm up/down 20:00 [1] 3.1 km (6:27 / km) +10m 6:21 / km
shoes: Asics Gel Noosa Tri-7

warm up, jog on the model map, strides and stretching

Orienteering ◪ race (JK 2013 Sprint) 16:55 [5] *** 4.5 km (3:46 / km) +15m 3:42 / km
spiked:15/19c shoes: Asics Gel Noosa Tri-7

Day 1 of the JK (straight line was 3.6km so 4.5km is a guess). Felt good before the race. During it however i was able to run hard and fast with not much effort but made too many errors of 15-20sec and one mistake of ~45-50sec. Annoyed after it especially having targeted the sprint and long here.

2 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Noosa Tri-7

Thursday Mar 28, 2013 #

6 AM

Running 15:45 [2] 3.42 km (4:36 / km) +4m 4:35 / km
shoes: Asics Gel Noosa Tri-7

roll on the jk and we'll see how the form is, had a good march so far with a top50 in ballycotton and getting 5 of a possible 6 intervarsity medals for xc, mountain running and o-ing (1 gold individual, 1bronze individual, 1gold 1 silver and 1 bronze team aswell). hopefully this weekend goes to plan

Wednesday Mar 27, 2013 #

4 PM

Running 16:37 [3] 4.07 km (4:05 / km) +13m 4:01 / km
shoes: Asics Gel Noosa Tri-7

nice cruise to turn the legs over ahead of the weekend, did an easy start then picked it up a bit for 3km and easied back down aswell

11 PM

Note

been on fieldwork since sunday evening which means 9-5 in the field and then doing supplementary work from around 7 till 11 or midnight so i only got in short runs, but still got them in. Wont be as rested for the JK as i wouldve liked but we shall have to see what the weekend brings

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