Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Grass/Road	16	15:25:52	103.47	(8:57)	166.52	(5:34)	1140
Trail/Terrain	5	6:18:49	32.68	(11:35)	52.6	(7:12)	2351
Circuits	4	4:00:00	4.04	(59:25)	6.5	(36:55)
Static Bike	2	2:09:00
Orienteering	3	1:44:00	13.94	(7:28)	22.43	(4:38)
O Training	2	1:26:06	10.38	(8:18)	16.7	(5:09)	100	79c
Total	22	31:03:47	164.51		264.75		3591	79c

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Sunday Feb 28, 2016 #

Trail/Terrain warm up/down 8:07 [2] 1.3 km (6:15 / km)
shoes: VJ Irock

Orienteering 54:40 [4] 11.5 km (4:45 / km)
shoes: VJ Irock

Castletown LL.
Got shafted by some poor mapping in a few places and descriptions were ridiculous but really enjoyed it otherwise. Most enjoyable LL of the year so far.

Trail/Terrain 11:56 [2] 1.7 km (7:01 / km)
shoes: VJ Irock

Saturday Feb 27, 2016 #

Grass/Road 2:05:29 [3] 21.3 km (5:53 / km) +550m 5:13 / km
shoes: Brooks Ravenna VI

Friday Feb 26, 2016 #

Grass/Road warm up/down 8:16 [2] 1.5 km (5:31 / km)
shoes: Brooks Ravenna VI

Orienteering 3:12 [4] 0.73 km (4:23 / km)
shoes: Brooks Ravenna VI

Orienteering 2:43 [4] 0.6 km (4:32 / km)
shoes: Brooks Ravenna VI

Orienteering 7:54 [4] 1.8 km (4:23 / km)
shoes: Brooks Ravenna VI

Orienteering 4:13 [4] 0.9 km (4:41 / km)
shoes: Brooks Ravenna VI

Orienteering 3:09 [4] 0.6 km (5:15 / km)
shoes: Brooks Ravenna VI

Grass/Road 4:42 [2] 0.8 km (5:52 / km)
shoes: Brooks Ravenna VI

Grass/Road 34:54 [2] 6.1 km (5:43 / km)
shoes: Brooks Ravenna VI

Wednesday Feb 24, 2016 #

Grass/Road 37:57 [2] 7.0 km (5:25 / km)
shoes: Brooks Ravenna VI

Circuits 1:00:00 [3] 1.5 km (40:00 / km)

Tuesday Feb 23, 2016 #

Grass/Road warm up/down 18:06 [2] 3.5 km (5:10 / km)
shoes: Brooks Ravenna VI

Grass/Road 22:00 [4] 5.1 km (4:19 / km)
shoes: Brooks Ravenna VI

4 x 4mins(2mins).

Grass/Road warm up/down 20:37 [2] 3.5 km (5:53 / km)
shoes: Brooks Ravenna VI

Monday Feb 22, 2016 #

Grass/Road 43:41 [2] 7.7 km (5:40 / km)
shoes: Brooks Ravenna VI

Right tibialis noticeable, left one towards the end.

Sunday Feb 21, 2016 #

Trail/Terrain 55:25 [3] 7.5 km (7:23 / km) +300m 6:09 / km
shoes: VJ Irock

Ran with Laurence and Christoph from Lamb Doyles up the boneshaker then towards Ballyedmonduff. Shin was sore so left them there and came back down.

Grass/Road 49:01 [3] 9.2 km (5:20 / km) +50m 5:11 / km
shoes: Brooks Ravenna VI

Run home. Shin eased off so did two loops of Deer Park.

Saturday Feb 20, 2016 #

Trail/Terrain 2:11:33 [3] 17.4 km (7:34 / km) +926m 5:58 / km
shoes: VJ Irock

Camaderry Intervarsity route and the Spinc with Laurence.

Friday Feb 19, 2016 #

Grass/Road warm up/down 10:38 [2] 1.85 km (5:45 / km)
shoes: Brooks Ravenna VI

Orienteering 8:30 [4] 1.95 km (4:22 / km)
shoes: Brooks Ravenna VI

Shadowing Laurence on the course I planned.

Orienteering 9:50 [4] 2.17 km (4:32 / km)
shoes: Brooks Ravenna VI

Shadowing Laurence on the course I planned.

Orienteering 4:40 [4] 1.08 km (4:19 / km)
shoes: Brooks Ravenna VI

Belgrove.

Orienteering 5:09 [3] 1.1 km (4:41 / km)
shoes: Brooks Ravenna VI

Forest interval including corridor through the creche.

Grass/Road 3:42 [2] 0.6 km (6:10 / km)
shoes: Brooks Ravenna VI

Between intervals.

Grass/Road 34:01 [2] 6.1 km (5:35 / km)
shoes: Brooks Ravenna VI

Wednesday Feb 17, 2016 #

Grass/Road 38:41 [2] 7.0 km (5:32 / km)
shoes: Brooks Ravenna VI

Circuits 1:00:00 [3] 1.5 km (40:00 / km)

Tuesday Feb 16, 2016 #

Grass/Road warm up/down 18:03 [2] 3.2 km (5:38 / km)
shoes: Brooks Ravenna VI

Grass/Road 20:45 [4] 4.9 km (4:14 / km)
shoes: Brooks Ravenna VI

4 x 1km(~2min)
Faster this week but a lot less volume, 3:30s. Shin started to feel numb after the 3rd and could feel it on the 4th but only really set in when I finished, thank God. Sports therapist on Thursday.

Grass/Road warm up/down 21:28 [2] 3.7 km (5:48 / km)
shoes: Brooks Ravenna VI

Monday Feb 15, 2016 #

Grass/Road 44:37 [2] 7.78 km (5:44 / km)
shoes: Brooks Ravenna VI

Sunday Feb 14, 2016 #

Grass/Road 2:12:50 [3] 21.89 km (6:04 / km) +540m 5:24 / km
shoes: Brooks Ravenna VI

To Fairy Castle/Kilmashogue with Cillín.

Saturday Feb 13, 2016 #

Trail/Terrain warm up/down 19:30 [2] 3.0 km (6:30 / km) +60m 5:55 / km
shoes: VJ Irock

Trail/Terrain 27:38 [5] 5.2 km (5:19 / km) +240m 4:19 / km
shoes: VJ Irock

Time Trial.
Worst conditions the course has ever been in, very slippy and muddy. Shoes had no grip at all and was clambering up the first hill and being very cautious on the downs. Also, not very fit at the moment so slowest time I've ever done. Definitely should try and do this a couple times a month. Get some studded shoes first. Shins killing me as well again so need a massage this week.

Trail/Terrain 8:30 [2] 1.5 km (5:40 / km)
shoes: VJ Irock

Thursday Feb 11, 2016 #

Grass/Road warm up/down 13:15 [2] 2.4 km (5:31 / km)
shoes: Brooks Ravenna VI

O Training 41:36 [2] *** 7.5 km (5:33 / km)
29c shoes: Brooks Ravenna VI

Testing UCD Urban.

Grass/Road warm up/down 9:54 [2] 1.7 km (5:49 / km)
shoes: Brooks Ravenna VI

Wednesday Feb 10, 2016 #

Grass/Road 38:43 [2] 6.8 km (5:42 / km)
shoes: Brooks Ravenna VI

Circuits 1:00:00 [3] 2.0 km (30:00 / km)

Tuesday Feb 9, 2016 #

Grass/Road 16:28 [2] 3.0 km (5:29 / km)
shoes: Brooks Ravenna VI

Grass/Road 1:01:06 [3] 13.0 km (4:42 / km)
shoes: Brooks Ravenna VI

10 x 1km (~2mins). Tried to do something that would take a bit more effort but not aggravate my shin thus times were ~4:20m/km.

Grass/Road warm up/down 17:54 [2] 3.0 km (5:58 / km)
shoes: Brooks Ravenna VI

Sunday Feb 7, 2016 #

Trail/Terrain 1:56:10 [3] 15.0 km (7:45 / km) +825m 6:04 / km
shoes: VJ Irock

Saturday Feb 6, 2016 #

O Training 19:59 [4] **** 4.8 km (4:10 / km)
24c shoes: VJ Irock

Trinity Sprint. No real mistakes, mainly routechoice, but out of practice and shins were killing me. Avoided all the grass which added a bit on.

Grass/Road warm up/down 31:27 [2] 5.9 km (5:20 / km)
shoes: Brooks Ravenna VI

To Trinity.

Grass/Road warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ Irock

O Training 24:31 [3] **** 4.4 km (5:34 / km) +100m 5:00 / km
26c shoes: VJ Irock

Night-O in Rockbrook. Really fun course, few mistakes and one bad routechoice. DSQ hopping uncrossable to 19. Really enjoyable.

Long - Splits

Thursday Feb 4, 2016 #

Static Bike warm up/down 15:00 [2]

Static Bike 30:00 [4]

Static Bike warm up/down 15:00 [2]

Wednesday Feb 3, 2016 #

Grass/Road 37:37 [2] 6.4 km (5:53 / km)
shoes: Brooks Ravenna VI

Circuits 1:00:00 [3] 1.5 km (40:00 / km)

Tuesday Feb 2, 2016 #

Static Bike warm up/down 15:00 [2]

Static Bike 39:00 [4]

10 x 3min(1min).

Static Bike warm up/down 15:00 [2]

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