Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Running	29	12:44:54	80.31		129.24		1200
Orienteering	7	7:36:09	36.93	(12:21)	59.44	(7:40)	1455	127c
Cycling	4	2:30:00
warm up/down	1	7:30
Total	36	22:58:33	117.24		188.68		2655	127c
[1-5]	34	22:09:23

2:32

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» now

Monday Feb 28, 2011 #

Note

A couple of hard weeks now through the mocks :)

6 PM

Running warm up/down 9:30 [1] 1.3 km (7:18 / km)
shoes: Asics Gel-1150

Lengthy warm up jog.

Running intervals 20:04 [5] 5.5 km (3:39 / km)
shoes: Asics Gel-1150

Tough session at Lindi's after the week's efforts.
1200,1000,800,700,600,400 and a final 200m.At threshold for the long intervals and pacing it at the end.Nice!

7 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel-1150

Sunday Feb 27, 2011 #

Event: Irish Long O series 2

11 AM

Running warm up/down 7:30 [1]
shoes: VJ orienteering shoes

To the start and that

Orienteering 1:27:08 [3] *** 9.3 km (9:22 / km) +490m 7:25 / km
16c shoes: VJ orienteering shoes

Carlingford 8.1km 485m
Pretty shit run making way to many mistakes and bad routes.
Forested bit at the start but lost a bit of time to 2 because it's pretty poorly mapped.
Screwed up the route to 3 and didn't know where I was until the re-entrant where the control was.
Grand for 4,5 and 6 maybe a bit to cautious on the rocks.
At 6 Laurence caught me and I thought he had started ages after me so it crushed my spirits.Lost around 5 mins on 7 overshot.
The rest was fine with little bits of time lost from being over cautious and slipping all over the shop.Very slow to 14 even though you could see the forest from miles away.
Pretty shit run to repeat myself although i have a plan for the next race.Go out hard and keep pushing it but keeping constant map contact and using the compass a lot more.Hopefully it pays off.

1 PM

Running warm up/down 5:00 [1]
shoes: VJ orienteering shoes

To download.

Middle - Splits

Saturday Feb 26, 2011 #

Note

http://eyoc2011.cz/media/old-maps/dubovice.jpg

C • EYOC 3

3 PM

Running 45:25 [2] 8.59 km (5:17 / km) +125m 4:56 / km
shoes: Asics Gel-1150

Jog in Deer Park on a beautiful day.Very fun run around the forested bits for most of it.

Friday Feb 25, 2011 #

2 PM

Running warm up/down 8:00 [2]
shoes: VJ orienteering shoes

Running around Bull island

Orienteering 33:59 [4] **** 5.04 km (6:45 / km) +90m 6:11 / km
shoes: VJ orienteering shoes

O-intervals on Bull island with Colm,Cillin and Laurence.We did 4 courses which we made up and had to memorise which was tough.
Course 1- 5:29 862m
2- 4:24 671m
3- 8:29 1.28km
2:01 395m Chasing Colm to find the football
4- 13:35 1.83km

Very fun but tricky courses.

3 PM

Running warm up/down 7:09 [1] 0.96 km (7:27 / km)
shoes: VJ orienteering shoes

Cool down

Thursday Feb 24, 2011 #

12 PM

Running warm up/down 6:30 [1] 0.8 km (8:07 / km)
shoes: Asics Gel-1150

Running 10:53 [5] 3.0 km (3:38 / km)
shoes: Asics Gel-1150

3km time trial on the track.Aim of 10:30 out the window but didnt time it well at all so probably could have gone faster.

Wednesday Feb 23, 2011 #

3 PM

Orienteering 1:00:08 [3] *** 7.5 km (8:01 / km) +250m 6:52 / km
shoes: VJ orienteering shoes

Djouce

Monday Feb 21, 2011 #

10 AM

Running warm up/down 6:30 [0]
shoes: Asics Gel-1150

Stiff.

Orienteering 46:37 [4] **** 9.8 km (4:45 / km)
44c shoes: Asics Gel-1150

O-intervals in UCD.
4 courses:0.9,1.2,3.2,1.5km.
Really enjoyable and was behind Laurence and Colm but the pace is nice and was keeping map contact even with the whole concourse brimming with people. Iffy about the distance might have been more or less than it says.

12 PM

Running warm up/down 6:00 [0]
shoes: Asics Gel-1150

Jog home.

Sunday Feb 20, 2011 #

Orienteering 1:22:49 [4] *** 10.5 km (7:53 / km) +175m 7:17 / km
28c shoes: VJ orienteering shoes

The first Spring Cup series in some brambly fingal forest.Can't say i thoroughly enjoyed it seeing as the map was very poor and the brambles destroyed me.Lost whopper time because of the map and some shit-ass controls.
9.3km course length.

Running warm up/down 10:00 [1]
shoes: VJ orienteering shoes

warm up and cool down

Saturday Feb 19, 2011 #

2 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +70m 6:23 / km
shoes: Asics Gel-1150

Easy warm up on Three rock.Ran to the top and bottom numerous times trying to catch colm in his car.

3 PM

Running long 2:17:40 [3] 20.05 km (6:52 / km) +500m 6:06 / km
shoes: Asics Gel-1150

Very long run on Three Rock with Laurence and Colm.Enjoyed it a lot except for the last 2km downhill.Nice pace,easy and didnt feel tired really.

Friday Feb 18, 2011 #

Cycling 30:00 [2]
(rest day)

Thursday Feb 17, 2011 #

Cycling 30:00 [2]

Note
(rest day)

Will start training again on Saturday

Wednesday Feb 16, 2011 #

Cycling 30:00 [2]
(rest day)

Tuesday Feb 15, 2011 #

5 PM

Running 30:00 [0] 4.2 km (7:09 / km)
(injured) (rest day) shoes: Asics Gel-1150

Injured!!

Monday Feb 14, 2011 #

6 PM

Running warm up/down 7:00 [1]
shoes: Asics Gel-1150

Running intervals 17:38 [5] 5.0 km (3:32 / km)
shoes: Asics Gel-1150

1200,1000,800,600,400,200 but longer because the pitch isnt 400m around.

7 PM

Running warm up/down 8:00 [1]
shoes: Asics Gel-1150

Sunday Feb 13, 2011 #

Event: Irish Long O series 1

11 AM

Orienteering 1:38:16 [4] *** 12.3 km (7:59 / km) +250m 7:15 / km
17c shoes: VJ orienteering shoes

Long-o series 1 at Gortalaughy.10.1km 200m.
Did the medium and was really enjoying it!
Beautiful area even when the heather was up to your waist.1:15000 was a very nice scale.Not many mistakes just a bit in the butterfly and was slow in the heather.

Middle - Splits

Saturday Feb 12, 2011 #

2 PM

Running 25:40 [3] 5.0 km (5:08 / km)
shoes: Asics Gel-1150

Friday Feb 11, 2011 #

Note

Pretty shit week in terms of motivation,it just gets so boring running in the same area every day and running on roads especially.It would be really nice if they planted a huge forest 10mins away to train in.....only in my dreams.Feeling some ill efects of road running but hopefully will heal during the night.

6 PM

Running 47:52 [3] 9.3 km (5:09 / km) +35m 5:03 / km
shoes: Asics Gel-1150

Spent all day thinking of a session,unfortunately this led to me leaving later than I should have done.Nice session slow at start but beasting at the end.

Thursday Feb 10, 2011 #

6 PM

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Asics Gel-1150

Jog down to lindi's

Running 18:42 [5] 5.24 km (3:34 / km)
shoes: Asics Gel-1150

Nice session.
2x600,2x200,600,400,3x600.
Long but enjoyable.Feeling slow but not going that slow which is a good sign in my opinion.

7 PM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Asics Gel-1150

Longer cool down than usual but felt good after it.

Wednesday Feb 9, 2011 #

Cycling (Static) 1:00:00 [2]
(rest day)

Wrecked after JCT game and am so tired of Belfield,pulled a rest.Might do a night sprint in UCD on Friday to make it up.

C • IOC 3

Tuesday Feb 8, 2011 #

5 PM

Running 1:00:25 [2] 10.2 km (5:55 / km) +100m 5:39 / km
shoes: Asics Gel-1150

Big pain just below the knee from running on roads.Its so annoying because i dont like running on road but theres no terrain near my house.FECK!

Monday Feb 7, 2011 #

6 PM

warm up/down warm up/down 7:30 [2]
shoes: Asics Gel-1150

Running 6:40 [0] 1.0 km (6:40 / km)
shoes: Asics Gel-1150

Getting the distance for the time trial.

7 PM

Running intervals 3:29 [5] 1.0 km (3:29 / km)
shoes: Asics Gel-1150

Slipping and sliding all over the shop.

Running intervals 3:32 [5] 1.0 km (3:32 / km)
shoes: Asics Gel-1150

Slipping and sliding all over the shop and had a stitch.

Running warm up/down 9:30 [1] 1.33 km (7:09 / km)
shoes: Asics Gel-1150

Sunday Feb 6, 2011 #

12 PM

Orienteering 47:12 [3] *** 5.0 km (9:26 / km) +200m 7:52 / km
22c shoes: VJ orienteering shoes

Local event at Knocksink.A nice area in most parts,ridiculously steep and slippy due to the heavy rainfll of the last few days.Desperately need more o-ing because the technique isnt refined enough,felt like i was an m12 again.Took it easy because of th knee.

1 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: VJ orienteering shoes

Jog to the start and back to the car park.

Saturday Feb 5, 2011 #

11 AM

Running 37:26 [2] 7.0 km (5:21 / km) +90m 5:01 / km
(injured) shoes: Asics Gel-1150

Was planning on doing 2*1hr runs today but unfortunately that didnt go to plan.Just as I was getting to Deer Park, I slipped on a bank and BANG! Knee straight into the ground. A bit of blood and extreme pain! Hobbled to a bench to clean the wound and then walked home.Really pissed off at Ireland's fuck shit weather.

C • Splish splash 2

Friday Feb 4, 2011 #

Note
(rest day)

Thursday Feb 3, 2011 #

6 PM

Running warm up/down 5:30 [1] 0.8 km (6:52 / km)
shoes: Asics Gel-1150

Quick jog to lindi's as was running late

Running intervals 21:00 [4] 5.4 km (3:53 / km)
shoes: Asics Gel-1150

7*3mins down at Lindi's.
Did around 780mtrs for each one but there was a ferocious wind and very slippy because of all the rain.I thoroughly enjoyed myself however.

7 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel-1150

Wednesday Feb 2, 2011 #

4 PM

Running 1:19:20 [3] 15.77 km (5:02 / km) +230m 4:41 / km
shoes: Asics Gel-1150

Nice fast long run at easy intensity.Felt really good in Belfield and then pace slowed in Deer but was doing some speed towards the end(3:36m/km approx).Nice session, shame it wasnt longer though.

Tuesday Feb 1, 2011 #

5 PM

Running 45:59 [1] 8.4 km (5:28 / km)
shoes: Asics Gel-1150

The usual loop with the extra parts.Getting back into old planned training regime so this was a recovery.

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