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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 5, 2018:

activity # timemileskm+m
  Orienteering ◪4 4:22:53 21.45(12:15) 34.52(7:37) 85030 /93c32%
  Running (Road)8 3:17:13 20.23(9:45) 32.56(6:03) 248
  Running (Grass)2 2:06:16 14.75(8:34) 23.74(5:19) 170
  Running (Trails)2 1:00:52 3.81(15:59) 6.13(9:56) 552
  Total11 10:47:14 60.25(10:45) 96.96(6:41) 181930 /93c32%
  [1-5]11 10:39:29

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WeThFrSaSuMoTu

Tuesday Jun 5, 2018 #

9 AM

Running (Road) 28:57 intensity: (16 @0) + (10:54 @1) + (16:10 @2) + (1:37 @3) 5.07 km (5:42 / km) +46m 5:27 / km
ahr:136 max:155

5 PM

Running (Road) 28:10 intensity: (23 @0) + (6:54 @1) + (17:22 @2) + (3:31 @3) 5.02 km (5:37 / km) +42m 5:23 / km
ahr:138 max:157

Monday Jun 4, 2018 #

10 AM

Running (Road) 7:45 intensity: (17 @0) + (6:00 @1) + (1:28 @2) 1.11 km (7:00 / km) +18m 6:30 / km
ahr:129 max:137

Orienteering ◪ 1:16:53 intensity: (17 @0) + (17 @1) + (1:30 @2) + (39:44 @3) + (34:57 @4) + (8 @5) 9.79 km (7:51 / km) +200m 7:07 / km
ahr:162 max:180 22c shoes: Icebug Spirit6 W OLX

Shamrock O-Ringen Day 3 - Tír na Spideoige

Running (Road) 15:56 intensity: (20 @0) + (15:26 @1) + (10 @2) 1.91 km (8:21 / km)
ahr:123 max:136


1 - Splits

Sunday Jun 3, 2018 #

11 AM

Running (Trails) 23:00 intensity: (1:05 @0) + (12:16 @1) + (8:57 @2) + (42 @3) 1.83 km (12:35 / km) +201m 8:07 / km
ahr:131 max:151

Orienteering ◪ race 1:47:52 intensity: (22 @0) + (42 @1) + (54 @2) + (43:45 @3) + (1:01:09 @4) + (1:00 @5) 11.96 km (9:01 / km) +394m 7:44 / km
ahr:164 max:185 26c shoes: Icebug Spirit6 W OLX

Shamrock O-Ringen Day 2 - Crohane

Running (Road) 6:51 intensity: (17 @0) + (6:34 @1) 0.77 km (8:51 / km) +2m 8:44 / km
ahr:120 max:133


Day 2 - Course 1 - Splits

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!)

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