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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  Running (Road)11 5:15:04 34.05(9:15) 54.8(5:45) 587
  Running (Track)2 3:27:34 26.0(7:59) 41.85(4:58) 144
  Running (Trails)2 55:30 4.35(12:46) 7.0(7:56) 2405 /5c100%
  Orienteering ◪1 23:28 2.18(10:47) 3.5(6:42) 14217 /18c94%
  Running (Grass)1 19:04 2.07(9:13) 3.33(5:44) 31
  Total16 10:20:40 68.65(9:02) 110.48(5:37) 114322 /23c95%
  [1-5]16 10:14:25

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

Event: Massy's Estate
 
Event: Munster Orienteering Championships, Blue Pool - Muckross
 
11 AM

Running (Trails) warm up/down 20:25 intensity: (13 @0) + (1:24 @1) + (10:06 @2) + (8:40 @3) + (2 @4) 2.77 km (7:22 / km) +86m 6:23 / km
ahr:146 max:164 shoes: Icebug Acceleritas 5 RB9X

Jog in the rain up towards the Hellfire club but not the whole way to the top.

Orienteering ◪ tempo 23:28 intensity: (19 @0) + (18 @1) + (42 @2) + (4:18 @3) + (15:42 @4) + (2:09 @5) 3.5 km (6:42 / km) +142m 5:34 / km
ahr:167 max:181 spiked:17/18c shoes: Icebug Acceleritas 5 RB9X

I've been in Massys once before on an IJS training but I've no memory of it other than I was here. Nice forest open in sections and runnable. 2 I drifted with the slope instead of cutting more across it and binned way too much time. This was my attempted superman gone early doors. Smooth through the rest of the course although lost time on the leg to #15. 1 routechoice which I executed well and fast (I thought) but with people crossing uncrossables it messed up this leg. Not just the uncrossable river that was crossed but also
a person/people climbed through holes in the uncrossable walls to save time and distance.

Not particularly sprinty but a good workout all the same.

Running (Trails) warm up/down 18:11 intensity: (1:44 @1) + (7:42 @2) + (7:08 @3) + (1:37 @4) 2.36 km (7:42 / km) +78m 6:37 / km
ahr:150 max:168 shoes: Icebug Acceleritas 5 RB9X

1 lap of Massys to cool down and just enjoy some sections we got to run through.
2 PM

Running (Trails) warm up/down 16:54 intensity: (8 @0) + (52 @1) + (7:33 @2) + (8:21 @3) 1.87 km (9:03 / km) +76m 7:31 / km
ahr:147 max:161 spiked:5/5c shoes: Icebug Acceleritas 5 RB9X

Out collecting 5 controls for Setanta. Checked the route where people crossed the uncrossable river from 14-15, easy to get across and shortens the route by ~100-125m then the other, only, route.

Long - Splits

Saturday Oct 20, 2018 #

8 AM

Running (Road) warm up/down 18:59 intensity: (8 @0) + (18:13 @1) + (38 @2) 2.73 km (6:57 / km) +40m 6:29 / km
ahr:124 max:139 shoes: Asics Gel-Noosa FF (Blue)

Slow shuffle around some of the course route and over to the start area. Stomach settled down during this.
9 AM

Running (Road) tempo 17:52 intensity: (21 @1) + (16 @2) + (1:53 @3) + (14:14 @4) + (1:08 @5) 5.0 km (3:34 / km) +50m 3:24 / km
ahr:169 max:182 shoes: Asics Gel-Noosa FF (Blue)

Tired today so tempo’d it instead of going all in and chasing a time. Alone early on and ticked over. Nice morning for it. 4th “workout” this week too which is good.

Turns out the lady who came 2nd is in Donore......
10 AM

Running (Road) warm up/down 21:44 intensity: (16 @0) + (21:20 @1) + (8 @2) 3.34 km (6:31 / km) +37m 6:10 / km
ahr:124 max:136 shoes: Asics Gel-Noosa FF (Blue)

Back home for a day of rugby watching and 1kg of cottage pie! Living the dream in the big city.

A good last 10 weeks in my legs (1073km) and hopefully that marks the start of a good long winter of work and injury free training.

Friday Oct 19, 2018 #

8 AM

Running (Road) 31:51 intensity: (26 @0) + (30:55 @1) + (30 @2) 5.2 km (6:08 / km) +50m 5:51 / km
ahr:123 max:140 shoes: Asics Gel-Noosa FF (Blue)

5 PM

Running (Road) 49:53 intensity: (35 @0) + (44:31 @1) + (4:38 @2) + (9 @3) 8.19 km (6:05 / km) +121m 5:40 / km
ahr:127 max:149 shoes: Asics Gel-Noosa FF (Blue)

Thursday Oct 18, 2018 #

9 AM

Running (Road) 30:48 intensity: (23 @0) + (29:20 @1) + (1:05 @2) 5.12 km (6:01 / km) +52m 5:43 / km
ahr:123 max:140 shoes: Asics Gel-Noosa FF (Blue)

Didn’t sleep well last night so it was a dozy sleepy run in this morning trying to guess the year on 4fm CSI - it was 1989!
6 PM

Running (Grass) 19:04 intensity: (22 @0) + (18:11 @1) + (30 @2) + (1 @3) 3.33 km (5:44 / km) +31m 5:29 / km
ahr:131 max:136 shoes: Asics Gel-Noosa FF (Blue)

Panic stations. Left work and realised that my watch only had 20% battery which wouldnt be enough to get the workout. Down to the clubhouse and was able to plug in to the wall mounted TV in the hallway. Got up to 62% before training time.......phew!
7 PM

Running (Track) 1:19:59 intensity: (25 @0) + (10:11 @1) + (1:00:43 @2) + (5:13 @3) + (2:40 @4) + (47 @5) 16.83 km (4:45 / km) +45m 4:41 / km
ahr:141 max:181 shoes: Asics Gel-Noosa FF (Blue)

5*(5*alternating laps steady/fast) 3min recovery

Kind of an odd workout but something new for me. We probably didnt push on enough during the "steady" laps but thats something to keep in mind for the next time we do this. Track was quite slippy and probably couldve done with spikes tonight too. Fun workout playing with the paces.

Wednesday Oct 17, 2018 #

9 AM

Running (Road) 28:58 intensity: (11 @0) + (25:42 @1) + (3:05 @2) 5.04 km (5:45 / km) +51m 5:29 / km
ahr:127 max:138 shoes: Asics Gel-Noosa FF (Blue)

Extra bit of time in bed because why not!
5 PM

Running (Road) 28:40 intensity: (37 @0) + (25:25 @1) + (2:38 @2) 5.03 km (5:42 / km) +41m 5:28 / km
ahr:125 max:141 shoes: Asics Gel-Noosa FF (Blue)

Home to cook up some Mac and Cheese for dinner.....lunch tomorrow......lunch friday.......

Tuesday Oct 16, 2018 #

9 AM

Running (Road) 28:38 intensity: (14 @0) + (22:45 @1) + (5:39 @2) 5.02 km (5:42 / km) +52m 5:25 / km
ahr:128 max:145 shoes: Asics Gel-Noosa FF (Blue)

6 PM

Running (Track) intervals 2:07:35 intensity: (58 @0) + (17:02 @1) + (1:06:42 @2) + (24:39 @3) + (14:55 @4) + (3:19 @5) 25.02 km (5:06 / km) +99m 5:00 / km
ahr:146 max:184 shoes: Asics Gel-Noosa FF (Blue)

16*400m (200m) DH workout

Biggest batch of 400s I think I've ever done. Willie said to aim to keep strong and get faster towards the back end but to never be pushing too hard. Was solo from early in the first rep but he kept giving me feedback throughout the workout which was perfect. Spikes were a good call for tonight but I need to remember to tape the top of my left big toe since that seems to rub inside the shoe = red sock at the end! Had turned off the "manual lap" function on the watch for Vaarojen Maraton and forgot to switch it back on so ran split-less, not necessarily a bad thing though.

Monday Oct 15, 2018 #

8 AM

Running (Road) 30:04 intensity: (9 @0) + (29:04 @1) + (50 @2) + (1 @3) 5.02 km (5:59 / km) +51m 5:42 / km
ahr:125 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Really nice morning in the park. First morning I’ve noticed it being a smidgen on the chilly side
5 PM

Running (Road) 27:37 intensity: (51 @0) + (17:37 @1) + (8:51 @2) + (18 @3) 5.11 km (5:24 / km) +42m 5:11 / km
ahr:130 max:150 shoes: Asics Gel-Noosa FF (Blue)

New shoes!!!!!! They feel light and bouncy....my legs not so much

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