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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 2, 2018:

activity # timemileskm+m
  Running (Road)10 4:00:22 26.73(9:00) 43.02(5:35) 288
  Orienteering ◪4 2:48:18 18.26(9:13) 29.39(5:44) 53173 /91c80%
  Running (Grass)5 2:42:05 18.03(8:59) 29.02(5:35) 242
  Running (Trails)2 1:11:52 7.08(10:09) 11.39(6:19) 377
  Running (Terrain)1 26:36 2.23(11:55) 3.59(7:24) 38c
  Running (Sand)1 16:39 1.73(9:39) 2.78(5:59) 15
  Total19 11:25:52 74.06(9:16) 119.18(5:45) 145773 /99c73%
  [1-5]19 11:19:17

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SuMoTuWeThFrSa

Saturday Jun 2, 2018 #

Event: Shamrock O-Ringen
 
2 PM

Running (Trails) 29:17 intensity: (1:52 @0) + (12:58 @1) + (6:49 @2) + (6:08 @3) + (1:30 @4) 2.92 km (10:02 / km) +344m 6:19 / km
ahr:134 max:166

Orienteering ◪ race 58:38 intensity: (32 @0) + (4:33 @1) + (6:23 @2) + (16:30 @3) + (27:30 @4) + (3:10 @5) 8.18 km (7:10 / km) +239m 6:15 / km
ahr:160 max:190 15c shoes: Icebug Spirit6 W OLX

Shamrock O-Ringen Day 1 - The Crags

A masterclass in how not to orienteer......

Running (Trails) 8:35 intensity: (24 @0) + (6:27 @1) + (1:30 @2) + (14 @3) 1.38 km (6:12 / km) +7m 6:03 / km
ahr:130 max:151

Much like my performance, after the start it all went downhill

Day 1 - Course 1 - Splits

Friday Jun 1, 2018 #

Event: Pre-Shamrock Urban Sprint-O, Killarney
 
6 PM

Running (Road) 10:59 intensity: (11 @0) + (26 @1) + (9:23 @2) + (59 @3) 1.91 km (5:45 / km) +2m 5:44 / km
ahr:141 max:155

Short warm up totter with zacosh

Orienteering ◪ 10:31 intensity: (12 @0) + (17 @1) + (1:03 @2) + (30 @3) + (1:10 @4) + (7:19 @5) 2.5 km (4:12 / km) +15m 4:05 / km
ahr:173 max:191 spiked:16/16c shoes: Asics Gel Noosa Tri-9 (Black)

Shamrock O-Ringen Sprint - Killarney - 1st

Wayfairer Course - Nice and patronising name for a sprint course :D Fun little sprint around St Brendans College, Cathedral grounds and some of Knockreer. Straight forward enough course although somewhat tricky at 1:2750, especially in the small forest section. Lost some time at the pedestrian crossing which people in Kerry obviously dont understand the concept of. Gained some back on the route to 6 crossing the river, about 20sec shorter than going around. Close with zac leaving the park but back into the faster running I was able to stretch out the legs a bit more. Fun start to the weekend.

Running (Road) 5:13 intensity: (3 @0) + (23 @1) + (4:47 @2) 0.76 km (6:51 / km)
ahr:139 max:146

Jog between the exercises with zacosh

Orienteering ◪ race 8:59 intensity: (20 @1) + (48 @2) + (16 @3) + (3:00 @4) + (4:35 @5) 2.09 km (4:18 / km) +2m 4:17 / km
ahr:173 max:188 spiked:14/14c shoes: Asics Gel Noosa Tri-9 (Black)

Shamrock O-Ringen Sprint - Killarney - 1st

Quest Course

Given a map with 14 control circles but you had to use the descriptions to figure out the order in which to visit them. Good test of sprint descriptions. Good idea for a training session. Found it straight forward enough since there were nice sections of dead running within the course. 21 people ran this course, only 7 didnt MP.

Running (Road) 5:33 intensity: (30 @1) + (5:03 @2) 0.81 km (6:52 / km) +1m 6:49 / km
ahr:140 max:147

Short cool down with zacosh around the pitches before directing mumosh to the house for the weekend

Quest - Splits

Wayfarer - Splits

Thursday May 31, 2018 #

8 AM

Running (Road) 29:14 intensity: (16 @0) + (12:28 @1) + (16:23 @2) + (7 @3) 5.05 km (5:47 / km) +45m 5:33 / km
ahr:135 max:149 shoes: Asics Gel Noosa Tri-9 (Black)

Morning totter in. No lunch run today, don't want my legs to be totally wrecked for the Shamrock ORingen

Question for anyone out there with the knowledge, how are the points calculated for the orienteering leagues? (Leinster League, Munster League and I imagine all others.
C • League Points 6
4 PM

Running (Road) 26:41 intensity: (20 @0) + (12:28 @1) + (13:52 @2) + (1 @3) 4.63 km (5:46 / km) +43m 5:30 / km
ahr:133 max:145

Running (Road) 2:51 intensity: (10 @0) + (2:24 @1) + (17 @2) 0.46 km (6:13 / km)
ahr:126 max:135

Wednesday May 30, 2018 #

8 AM

Running (Road) 29:03 intensity: (13 @0) + (4:57 @1) + (23:53 @2) 5.06 km (5:44 / km) +48m 5:29 / km
ahr:139 max:148

Johnny Cash on spotify and a bit of tiredness in the legs for the commute
12 PM

Running (Grass) 32:33 intensity: (9 @0) + (11:34 @1) + (19:20 @2) + (1:30 @3) 5.5 km (5:55 / km) +54m 5:39 / km
ahr:136 max:154

Randomly around the Furrey Glen and then in to Farmleigh for a short loop
6 PM

Running (Grass) 1:33:43 intensity: (6 @0) + (4:19 @1) + (1:21:06 @2) + (8:12 @3) 18.24 km (5:08 / km) +115m 4:59 / km
ahr:143 max:159

Nice handy one with CillinC, ColmM & Roar around the park. Warm evening and got a decent sweat on! Home through the War Memorial Park and along the river jogging alongside some rowers in their boat (note: the boat was in the water, they weren’t sitting in it on the cycle path practicing strokes!)

Tuesday May 29, 2018 #

Event: CNOC Summer Evening Series, Curragh East
 
8 AM

Running (Road) 28:16 intensity: (19 @0) + (9:37 @1) + (16:17 @2) + (2:03 @3) 5.05 km (5:36 / km) +49m 5:21 / km
ahr:138 max:152 shoes: Asics Gel Noosa Tri-9 (Black)

Morning jog to work with the plan. Race tonight but should have some miles in the legs by that stage I think
12 PM

Running (Road) 15:22 intensity: (14 @0) + (4:15 @1) + (1:09 @2) + (6:30 @3) + (3:14 @4) 3.49 km (4:24 / km)
ahr:149 max:170 shoes: Asics Gel Noosa Tri-9 (Black)

Lunch shake out with 11 strides.

Running (Grass) 6:29 intensity: (5:20 @1) + (46 @2) + (23 @3) 0.34 km (18:51 / km) +28m 13:25 / km
ahr:127 max:155 shoes: Asics Gel Noosa Tri-9 (Black)

Few short drills and then back to "work"
4 PM

Running (Road) 23:22 intensity: (38 @1) + (19:28 @2) + (3:16 @3) 4.45 km (5:15 / km) +2m 5:14 / km
ahr:144 max:154 shoes: Asics Gel Noosa Tri-9 (Black)

OSi to the train station to get the Luas to RedCow for a spin to O tonigh
7 PM

Running (Grass) warm up/down 16:45 intensity: (23 @0) + (2:34 @1) + (11:47 @2) + (2:01 @3) 2.92 km (5:44 / km) +26m 5:30 / km
ahr:140 max:153 shoes: Icebug Spirit6 W OLX

With ColmM, CillinC and Roar. This brought me to about 10miles for the day before race time!

Eileen Loughman did an introduction with Cyrill B and told him I ran with CorkO..........

Orienteering ◪ 37:57 intensity: (6 @0) + (21 @1) + (16 @2) + (1:10 @3) + (19:50 @4) + (16:14 @5) 8.31 km (4:34 / km) +104m 4:18 / km
ahr:175 max:183 spiked:17/19c shoes: Icebug Spirit6 W OLX

CNOC Summer Series #3 - The Curragh - 3rd

Spin down (and back) with Wesley, ColmM, CillinC and Niamh which was handy! Nice evening and nice terrain, still fairly new to me, only been down this end once before in the daylight. Legs felt a bit tired but that was expected. Good fast running course and a decent start field again. Lost ~20sec on #10, I was in the circle but the u-depression was smaller than I expected and the control was right down in it, got a bit panicked. Again at #14 I dropped ~15sec just not seeing the control right down low in the gully. Poor route to 15, wouldve been better to go right maybe. Caught CillinC here and had Hugh in my sights going to #16. He made a directional error to #17 so I closed in even more. Took different routes to #18 and I got ahead at #19 despite coming a little bit left of the control, but no real time loss. He made me work on the run in too!

According to AP splits I made no mistakes. 3 races in a row!

Nice evening, good to get the legs moving a bit faster. No stone walls to fall over/off and the ribs felts pretty alright. (Note: still sore when lying down in bed).

Got 1295 points in Naas and 1296pts tonight on The Curragh, consistent if nothing else. Looks like 3rd is the best I'll be able to muster wth both Colms too far ahead on points assuming I can make it to another event!

CNOC Summer Series 2018
8 PM

Running (Grass) warm up/down 12:35 intensity: (1 @0) + (50 @1) + (7:35 @2) + (4:09 @3) 2.02 km (6:15 / km) +19m 5:58 / km
ahr:145 max:158 shoes: Icebug Spirit6 W OLX

Chatty one with ColmH. Beautiful evening
9 PM

Running (Road) 6:40 intensity: (1:09 @1) + (3:57 @2) + (1:34 @3) 1.12 km (5:57 / km) +5m 5:48 / km
ahr:142 max:150 shoes: Asics Gel Noosa Tri-9 (Black)

Wesley dropped me off at the Apple Green so I jogged home via aldi to get some grub before bed. Few lads trying to buy Desperados for the evening but no ID so the guy on the till couldnt sell it to them......they left with a bag of limes :D

Solid 17mile day

Long - Splits

Monday May 28, 2018 #

8 AM

Running (Road) 28:11 intensity: (23 @0) + (2:29 @1) + (23:07 @2) + (2:12 @3) 5.02 km (5:37 / km) +49m 5:21 / km
ahr:141 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

Stayed in bed a bit longer this morning, tired after the long journey from Rossbeigh yesterday evening
12 PM

Running (Trails) 34:00 intensity: (1:03 @1) + (7:29 @2) + (25:22 @3) + (6 @4) 7.09 km (4:48 / km) +27m 4:43 / km
ahr:151 max:164 shoes: Asics Gel Noosa Tri-9 (Black)

Foray into Farmleigh for the first time. Nice place, pretty busy, swallowed 3 flies in here........

Sorted for a spin to CNOC Summer Series race #3
5 PM

Running (Road) 28:57 intensity: (14 @0) + (2:19 @1) + (19:31 @2) + (6:53 @3) 5.2 km (5:34 / km) +44m 5:20 / km
ahr:143 max:159 shoes: Asics Gel Noosa Tri-9 (Black)

Toasty evening but sure there’s great drying in it!

Sunday May 27, 2018 #

Event: Munster League, Rossbeigh Sand Dunes
 
11 AM

Running (Sand) 16:39 intensity: (18 @0) + (1:18 @1) + (12:21 @2) + (50 @3) + (1:49 @4) + (3 @5) 2.78 km (5:59 / km) +15m 5:50 / km
ahr:144 max:179 shoes: Icebug Spirit6 W OLX

Warm up down the beach with Jens and Zac
12 PM

Orienteering ◪ race 52:13 intensity: (9 @0) + (18 @1) + (1:19 @2) + (1:45 @3) + (37:28 @4) + (11:14 @5) 8.31 km (6:17 / km) +171m 5:42 / km
ahr:173 max:185 spiked:26/27c shoes: Icebug Spirit6 W OLX

Munster League #6 - Rossbeigh - 3rd

Nice morning, certainly singlet weather, and a full compliment of team E-ChiP on show today. Slow into 1-2 getting into the map and figuring out all the contours, looks like Zac had more problems. Aimed off left to 8 so not to miss it, passed TonyC on this leg and he gave me a quick critique of my O technique! Passed 19 en route to 10 but didnt see the kite, thats how low they were. Apparently got ahead of Jens at 11 after he had some errors but didnt see him. 12 was not really like what I expected so lost some time. Saw Jens for the first time when I was leaving #14. Think I got a glimpse of Dooby around here too. Clean through the next section but a bit hesitant to #27 and oddly to the finish. 3:02 down on Dooby and 5sec behind Ruairi L.

Few little tumbles but was able to turn so not to land on my ribs which werent too bad today.


Munster League 2018
1 PM

Running (Terrain) warm up/down 26:36 intensity: (46 @1) + (13:16 @2) + (12:22 @3) + (12 @4) 3.59 km (7:24 / km) +3m 7:22 / km
ahr:149 max:166 8c shoes: Icebug Spirit6 W OLX

Back onto the dunes to do a bit more nav followed by a cool down run with Jens around the reverse of the last loop on the course.

Our whole Jukola team got out today and we had 4 in the top6. E-CHiP are gonna take Jukola by storm!
8 PM

Note

Train was ~30mins late into Dublin for some unexplained reason. Then over the weekend someone had tried to steal my bike. Chain had been taken off the front and back, break clasp things on the back had been bashed in so the break was stuck on, rear break leaver was bent too. Bike had been turned around and the bike lock was twisted in an attempt to snap it. Had to do some repairs at the side of the road but more to do some evening I've time.
C • bike 2

Brown - Splits

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