Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 29, 2016:

activity	#	time	miles		km		+m
Running (Road)	6	2:28:59	16.04	(9:17)	25.81	(5:46)	80
Orienteering ◪	2	40:13	5.4	(7:27)	8.68	(4:38)	118	17 /	18c	94%
Turbo Trainer	1	40:00	15.21	(2:38)	24.48	(1:38)
Cycling	2	33:12	6.13	(5:25)	9.87	(3:22)	29
Running (Aquajogging)	1	30:00
Running (Track)	2	25:55	2.59	(10:01)	4.16	(6:14)
Running (Trails)	1	6:47	0.67	(10:10)	1.07	(6:19)	17
Total	10	5:25:06	46.03		74.08		244	17 /	18c	94%

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Friday Apr 29, 2016 #

Event: Irish Orienteering Championships

7 PM

Running (Road) 14:01 [3] 2.34 km (6:00 / km) +18m 5:47 / km

Orienteering ◪ 16:05 [3] 3.78 km (4:15 / km) +13m 4:11 / km

Running (Road) 12:49 [3] 2.14 km (5:59 / km)

Sprint Course 1 - Splits

Thursday Apr 28, 2016 #

Note
(injured)

8 AM

Running (Road) 16:49 [2] 3.31 km (5:05 / km) +13m 4:59 / km
shoes: Asics Gel Noosa Tri10

Exam 2 done

Implementation of GIS technologies. Questions on SSM and then on RDBMS systems with ERModelling

Tuesday Apr 26, 2016 #

Note
(injured)

8 AM

Running (Road) 16:31 [3] 3.29 km (5:01 / km) +14m 4:55 / km
shoes: Asics Gel Noosa Tri10

First exam this morning so not much rest last night....geospatial data analysis

6 PM

Running (Road) 17:45 [2] 3.55 km (5:00 / km) +11m 4:56 / km
shoes: Asics Gel Noosa Tri10

Blood test results came back all good. Looks like just a popped ligament or tendon or hip flexor gone.

Usual warm up loop

Running (Track) intervals 11:58 [4] 2.42 km (4:57 / km)
shoes: Nike Zoom Rival MD8

6*300m with a 100m recovery jog

Something fast, still discomfort going fast and any sharp turns (rounding groups).

1) 46.5
2) 49.2
3) 47.7
4) 48.3
5) 48.9
6) 48.1

Plan was for 48s but took a while to get the pacing radar working right

Running (Road) warm up/down 17:29 [2] 2.81 km (6:13 / km) +1m 6:12 / km
shoes: Asics Gel Noosa Tri10

Went on the grass for a bit chatting with Frank

Sunday Apr 24, 2016 #

Event: Cork Spring League, Spike Island

Note
(injured)

12 PM

Running (Trails) warm up/down 6:47 [2] 1.07 km (6:19 / km) +17m 5:51 / km
shoes: Inov8 Oroc 280 Ice-Tec

Light warm up around part of the island to get things moving

Orienteering ◪ race 24:08 [4] 4.9 km (4:55 / km) +105m 4:27 / km
spiked:17/18c shoes: Inov8 Oroc 280 Ice-Tec

Just did the Green today so not to aggravate things any more than they already are. Messed up 3 not reading descriptions and 13 not seeing the kite on the tree (2 trees in the circle with only the minor one mapped so went to the wrong one).

Running (Road) warm up/down 15:04 [2] 2.11 km (7:08 / km) +22m 6:47 / km
shoes: Inov8 Oroc 280 Ice-Tec

Totter with zacosh after the race.

Anyone know how to deal with control punching issues (i.e newer SI not read by SI box) and people mispunching in general to still add the file? Had to remove a control and then also ended up with a 380m run in of 1sec.....

C • SI 3

Green - Splits

Saturday Apr 23, 2016 #

Note
(injured)

8 AM

Cycling 14:48 [2] 4.77 km (3:06 / km) +3m 3:06 / km

Cycle to the track, caught in all the lights and people parking in the cycle lanes

9 AM

Running (Road) warm up/down 10:58 [2] 1.91 km (5:44 / km)
shoes: Asics Gel Noosa Tri10

Gentle warm up on the track, lots around today

Running (Track) intervals (6*200) 13:57 [4] 1.74 km (8:01 / km)
shoes: Nike Zoom Rival MD8

6*200 with Clare, Gruff Mark and Laura were there too doing a slightly different workout this morning. Load of people learning Chi-running about.

with a 100m walk recovery to build up lactic acid in the muscles and not flush it out with a jog. Also took rep 4 harder to help the lactic.

1) 31.0
2) 31.1
3) 31.1
4) 29.6
5) 30.7
6) 30.9

Still restricted when running fast

Running (Road) warm up/down 27:33 [2] 4.35 km (6:20 / km) +2m 6:19 / km
shoes: Asics Gel Noosa Tri10

Out through the lee fields, bumped into the Run with Red gang

10 AM

Cycling 18:24 [2] 5.1 km (3:36 / km) +26m 3:31 / km

Home for breakfast. Stopped at tesco to get oranges to make a fruit salad

7 PM

Turbo Trainer 40:00 [2] 24.48 km (1:38 / km)

Spinning in the gym watching some comedy and snooker

8 PM

Running (Aquajogging) 30:00 [2]

Laps in the pool

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