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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jan 19, 2019:

activity # timemileskm+m
  Running (Road)13 6:07:58 43.13(8:32) 69.41(5:18) 391
  Orienteering ◪2 1:47:16 10.26(10:27) 16.51(6:30) 43334 /42c80%
  Running (Trails)3 34:44 2.98(11:40) 4.79(7:15) 103
  Total16 8:29:58 56.37(9:03) 90.72(5:37) 92734 /42c80%
  [1-5]16 8:24:03

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SuMoTuWeThFrSa

Saturday Jan 19, 2019 #

Event: Dublin By Night, Djouce Woods
 
3 PM

Running (Road) 37:04 intensity: (9 @0) + (38 @1) + (27:26 @2) + (8:51 @3) 7.0 km (5:18 / km) +58m 5:05 / km
ahr:145 max:160 (injured) shoes: Asics Gel-Noosa FF 2 (Pink)

Run across to chez Donaghy to get a spin down to Djouce for Dublin By Night #2
6 PM

Running (Trails) warm up/down 3:10 intensity: (2:02 @0) + (1:08 @1) 0.11 km (29:03 / km) +10m 20:03 / km
ahr:107 max:122 shoes: Icebug Spirit6 W OLX

Started warming up, ended up chatting to ndobbs instead

Running (Trails) warm up/down 7:19 intensity: (4 @0) + (4:37 @1) + (2:38 @2) 0.93 km (7:50 / km) +60m 5:55 / km
ahr:132 max:146 shoes: Icebug Spirit6 W OLX

Warm up on the trail near the start

Orienteering ◪ 33:41 intensity: (9:07 @1) + (1:14 @2) + (1:05 @3) + (15:56 @4) + (6:19 @5) 4.56 km (7:23 / km) +259m 5:45 / km
ahr:159 max:183 spiked:9/13c shoes: Icebug Spirit6 W OLX

Dublin By Night #2 - Djouce Woods

Tricky enough area at night. Have only run here once before and that was years back so no local knowledge like last week. Decent enough start. Got confused around #5 with people searching. Biggest time loss was to #7. I thought I was a track higher so I came out of the rough area and turned left when in reality I was a track lower and should’ve turned right and climbed. Dropped ~2min here faffing. To #9 I was a bit too far to the right of the control. Then played it safe and used the track to #13 but it wasn’t as good running as I had hoped, I think the forest there was maybe better. A bit behind c.hill tonight and just 3sec ahead of ColmM (although he had already raced an IMRA run this morning!)
7 PM

Running (Road) 57 [2] 0.14 km (6:39 / km)
ahr:143 max:146 shoes: Icebug Spirit6 W OLX

Down to the car to get the end of the Munster v Exeter match!

long - Splits

Friday Jan 18, 2019 #

9 AM

Running (Road) 26:46 intensity: (29 @0) + (11:20 @1) + (14:32 @2) + (25 @3) 5.24 km (5:06 / km) +46m 4:53 / km
ahr:136 max:152 (injured) shoes: Asics Gel-Noosa FF 2 (Pink)

Keeping it gentle at the end of the week. It’ll be nice to have a relaxed weekend of rugby watching ahead!
5 PM

Running (Road) 24:47 intensity: (40 @0) + (7:41 @1) + (11:21 @2) + (5:05 @3) 5.01 km (4:57 / km) +38m 4:46 / km
ahr:139 max:154 shoes: Asics Gel-Noosa FF 2 (Pink)

Home to see Edinburgh v Montpellier. And pizza for dinner. Near perfect evening ahead

Thursday Jan 17, 2019 #

8 AM

Running (Road) 27:00 [2] 5.0 km (5:24 / km)
(injured) shoes: Asics Gel-Noosa FF 2 (Pink)

In trying to force my garmin to upload the data it decided not to I ended up wiping it clean I think. Just in and out for the rest of the week anyway.
5 PM

Running (Road) 25:56 intensity: (30 @0) + (10:47 @1) + (9:20 @2) + (5:19 @3) 5.05 km (5:08 / km) +63m 4:50 / km
ahr:136 max:157 shoes: Asics Gel-Noosa FF 2 (Pink)

Finally back with actual GPS data! GPS went a bit loopy in Chapelizod so ended up running around the estate to bring up the 5km, in reality maybe 5.2/5.3km

Wednesday Jan 16, 2019 #

8 AM

Running (Road) 27:00 [2] 5.0 km (5:24 / km)
(injured) shoes: Asics Gel-Noosa FF 2 (Pink)

In trying to force my garmin to upload the data it decided not to I ended up wiping it clean I think. Just in and out for the rest of the week anyway.
5 PM

Running (Road) 27:00 [2] 5.0 km (5:24 / km)
shoes: Asics Gel-Noosa FF 2 (Pink)

In trying to force my garmin to upload the data it decided not to I ended up wiping it clean I think. Just in and out for the rest of the week anyway.

Tuesday Jan 15, 2019 #

8 AM

Running (Road) 27:00 [2] 5.0 km (5:24 / km)
(injured) shoes: Asics Gel-Noosa FF 2 (Pink)

In trying to force my garmin to upload the data it decided not to I ended up wiping it clean I think. Just in and out for the rest of the week anyway.
5 PM

Running (Road) 27:00 [2] 5.0 km (5:24 / km)
shoes: Asics Gel-Noosa FF 2 (Pink)

In trying to force my garmin to upload the data it decided not to I ended up wiping it clean I think. Just in and out for the rest of the week anyway.

Monday Jan 14, 2019 #

9 AM

Running (Road) 34:51 intensity: (8 @0) + (28:43 @1) + (6:00 @2) 6.28 km (5:33 / km) +53m 5:20 / km
ahr:130 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Had a sleep in the morning and then shuffled in to shake out my legs and head after yesterday’s mess up!
12 PM

Running (Road) 53:20 intensity: (19:13 @1) + (28:40 @2) + (5:27 @3) 10.61 km (5:02 / km) +89m 4:50 / km
ahr:138 max:153 shoes: Asics Gel-Noosa FF 2 (Pink)

The regular loop of the park with Donal for lunch. Nice enough out there today. Gentle pace and a good chat
5 PM

Running (Road) 29:17 intensity: (51 @0) + (27:56 @1) + (30 @2) 5.07 km (5:47 / km) +44m 5:32 / km
ahr:124 max:140 shoes: Asics Gel-Noosa FF 2 (Pink)

Running in home through the park I think I put my foot on a branch and rolled on it. Hurt my knee. Came the short way home. Hopefully it’s nothing major but I’ve a bag of peas in the freezer I can use

Sunday Jan 13, 2019 #

Event: Leinster League, Castlecomer Discovery Park
 
11 AM

Running (Trails) warm up/down 16:45 intensity: (31 @0) + (9:13 @1) + (6:48 @2) + (13 @3) 2.72 km (6:09 / km) +25m 5:53 / km
ahr:133 max:149 shoes: Icebug Spirit6 W OLX

Jog with robrunner to shake out after the drive. Nice to have catch up with ndobbs too talking about HS, Helsinki and Raatojuoksu.

Orienteering ◪ race 1:13:35 intensity: (24 @0) + (3:15 @1) + (3:25 @2) + (4:11 @3) + (53:51 @4) + (8:29 @5) 11.95 km (6:09 / km) +174m 5:44 / km
ahr:167 max:186 spiked:25/29c shoes: Icebug Spirit6 W OLX

How to not orienteer 101: Messy start especially near #6 getting confused. Had my route picked but didnt see the fact a road was marked as out of bounds (the x symbol had 1 line on the road symbol so very hard to see) and I fell apart, hit a road, couldnt figure out which one and thought i was on the OOB road and fell apart a bit. Loopy route to #11 as well and then getting stuck in the green. Got to the lead at #15, by 20seconds, but then proceeded to shoot myself in the foot.

Ran 15-17-18-19-20-21-22 and realized I missed 16! Back to 16-17-18-19-20-21-22. Lost 16min (11:05 behind Darragh H overall) and 2.89km of extra running.......Not sure why it happened but some thinking to do as it’s not the first time. 22 fastest splits out of 30 all gone to waste, should’ve been about 57:30 or better....but I wasn't! Quarry area was nice, straight forward enough, but not so nice that I should've wanted to go back into it a seconds time.....

160 points behind in the ML after round 1 (and the LL too)

Great race from Darragh H though! Credit where credit is due, good to see things are starting to come together for him.

Results
Routegadget
12 PM

Running (Trails) warm up/down 7:30 intensity: (7 @0) + (6:18 @1) + (51 @2) + (14 @3) 1.03 km (7:18 / km) +8m 7:02 / km
ahr:130 max:157 shoes: Icebug Spirit6 W OLX

Cool down and some cooling off time. Home via Kildare Village with the Donaghy clan.

Biggest weekly to date total clocked up, >170km
C • biggest 2

Brown - Splits

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