Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Orienteering6 4:42:58 18.26(15:30) 29.38(9:38) 38551 /84c60%
  Rugby6 4:00:00
  Running10 3:49:52 23.82 38.33 7
  warm up/down19 3:10:34 3.14 5.05 95
  Cycling2 29:20 4.16(7:03) 6.7(4:23) 30
  Stretching5 21:30
  Strength2 15:00
  Total23 16:49:14 49.37 79.46 51751 /84c60%
  [1-5]23 16:40:14
averages - sleep:238.5

«»
1:26
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Sep 30, 2009 #

Note
(rest day)

warm up/down warm up/down 5:30 [1]
shoes: Predator boots

jogging before rugby

Rugby 40:00 [2]
shoes: Predator boots

tip, then bulldogs, then drills, then match.
Couldnt do a real training cause js were on the pitch after us so only had like an hour.

Tuesday Sep 29, 2009 #

Note
(rest day)

Monday Sep 28, 2009 #

warm up/down warm up/down 7:00 [1]
shoes: Adidas good years

includes stretching

Running (Recovery Run) 18:45 [2] 2.8 km (6:42 / km)
shoes: Adidas good years

At lindis training was an easy run after scarr. not gonna do much training cause of nioc :)

warm up/down tempo 7:00 [1]
shoes: Adidas good years

home again

Sunday Sep 27, 2009 #

warm up/down warm up/down 7:30 [2] 0.8 km (9:22 / km) +60m 6:49 / km
slept:930.0 shoes: VJ orienteering shoes

Alng road and up to start
C • Sleep 3

Orienteering race 50:38 [4] **** 3.5 km (14:28 / km) +120m 12:21 / km
spiked:7/12c shoes: VJ orienteering shoes

light green on scarr

Was doing well up until no.10 only few minutes lost from minor mistakes and tough running terrain. No.10 lost over ten mins to, should hav just taken bearing but decided to use navigation instead and now you see the result :( messed up 11 aswell one of the boulders was hidden in the control circle.

came 2nd not too bad but would hav been closer to laurences time if hadnt messed up on 10.
was unbelievably good terrain and planning was excellent. Thumbs up to ruth!!

warm up/down warm up/down 4:30 [2] 0.35 km (12:51 / km)
shoes: VJ orienteering shoes

jog back from finish

Saturday Sep 26, 2009 #

warm up/down warm up/down 20:00 [2] *** 2.0 km (10:00 / km) +30m 9:18 / km
shoes: VJ orienteering shoes

Putting out tags for o-training

Orienteering 1:06:39 [4] *** 4.45 km (14:59 / km) +65m 13:57 / km
spiked:3/9c shoes: VJ orienteering shoes

O-training on carickgolligan course was ok but map hasnt been updated in 4 yrs!!!!!!
Actual course length 3.5 and i am just guessing my distance ran.

traffic light orinteering and dave set our routes but couldnt follow half of them because of brambles. was good session felt fluid running and made a hell of a lot of mistakes on a training exercise!!! shows my fitness is ok (maybe lacked over the last few days etc.injury) but my navigation is horrendous

wud hav probably beaten 10 miinute ks if less brambles :(

Friday Sep 25, 2009 #

warm up/down warm up/down 5:00 [1]
shoes: Predator boots

Rugby (Fitness) 15:00 [4]
shoes: Predator boots

Pretty tough session ( shuttle runs,push ups, sit ups,plank,side plank)
C • Rugby Fitness 1

Rugby 30:00 [3]
shoes: Predator boots

some drills and then a huge mess match

Thursday Sep 24, 2009 #

warm up/down warm up/down 8:09 [1] 0.8 km (10:11 / km) +5m 9:53 / km
(injured) shoes: Adidas good years

Running 8:19 [2] 1.2 km (6:56 / km) +7m 6:44 / km
(injured) shoes: Adidas good years

i was fine for first 400 but in the next lap my calf really tightened up and i had to stop for a couple mins. decided to do one more lap to do myself justice. was aiming for 3.2km recovery run but didnt get that far :(

warm up/down warm up/down 3:40 [1]
(injured) shoes: Adidas good years

Easy home

Wednesday Sep 23, 2009 #

Note
(injured) (rest day)

Tuesday Sep 22, 2009 #

Note
slept:8.0 (injured)

I hate being injured sometimes i felt as if it was going away but then it came back. i think it might be gone by thursday at lindi's
C • stretching 3

Monday Sep 21, 2009 #

Running (Bleep test) 11:00 [3]
(injured) shoes: Adidas good years

Bleep test in school i have a strained calf from yesterday so just took it easy getting 10.3 not to tiring.

Note
(injured)

gonna just rest the calf until it goes away so just hope it willbe gone by scarr and northern irishs

Sunday Sep 20, 2009 #

warm up/down warm up/down 5:00 [2]
shoes: Adidas good years

At corkagh event

Stretching 2:00 [0]
shoes: Adidas good years

Orienteering race 12:28 [4] ** 2.3 km (5:25 / km) +10m 5:18 / km
spiked:6/8c shoes: Adidas good years

Inter club champs corkagh sprint

A good race and all but a few hesitations here and there. some time lost coming out on the wrong path but came 2nd, 7 seconds behind cliona and got gen 80 points.

I had to do the short because they had assigned age classes to the courses which i felt was not a good thing to do and i was planning to do the long but because of the age thing i had to do the long after non-competitive :(

Orienteering race 25:08 [5] ** 5.04 km (4:59 / km) +20m 4:53 / km
spiked:12/12c shoes: Adidas good years

Long non-competitive absolutely dead at the end and i felt good throughout and only came a few minutes off the top dogs. very fast but routes were much longer than the actual course length (3.5km).

Long - Splits

Saturday Sep 19, 2009 #

Note
slept:9.0

Might do an easy run later but im tired and corkagh sprint tomorrow

Friday Sep 18, 2009 #

warm up/down warm up/down 6:00 [1]

Rugby

Rugby (Fitness) 20:00 [5]

Impossibly tough sprints and strength work

Rugby 40:00 [3]

Good training sessions learning to release the ball faster and faster

warm up/down warm up/down 5:00 [1]

Thursday Sep 17, 2009 #

warm up/down warm up/down 4:14 [2] 0.4 km (10:35 / km)
shoes: Adidas good years

Stretching 2:00 [1]
shoes: Adidas good years

Running 15:00 [5] 3.28 km (4:34 / km)
shoes: Adidas good years

A fast run in belfield at lindis training pushed it hard on 1st lap and then lost leg power but still going pretty fast.

Splits:

L1. 5mins-1.16km
Break
L2. 5mins-1.07km
Break
L3. 5mins-1.05km

Stretching 2:00 [1]
shoes: Adidas good years

warm up/down warm up/down 4:33 [2]
shoes: Adidas good years

Wednesday Sep 16, 2009 #

warm up/down tempo 5:00 [2]

Rugby (Match) 15:00 [4]

B sub lost 15-10. i played terrible missed most of my tackles and didnt run well with the ball in hand :(

warm up/down tempo 5:00 [2]
shoes: Adidas good years

jog to and warmed up in belfield

Stretching 2:00 [0]
shoes: Adidas good years

Running 37:53 [4] 7.0 km (5:25 / km)
shoes: Adidas good years

good run in belfield not killing myself and taking it easy. had a few tweaks in the calfs and the sun was out and it was boiling.

Stretching 2:00 [0]
shoes: Adidas good years

warm up/down warm up/down 5:00 [2]
shoes: Adidas good years

jog home

Tuesday Sep 15, 2009 #

warm up/down warm up/down 5:00 [1]

Rugby going round pitches

Stretching 3:00 [1]

Rugby 40:00 [2]

rugby just getting back into it an easy session

Stretching 3:00 [1]

warm up/down warm up/down 5:00 [1]

jogging round pitches

Monday Sep 14, 2009 #

warm up/down warm up/down 3:30 [1]
shoes: Adidas good years

Running 12:41 [4] 2.91 km (4:22 / km)
shoes: Adidas good years

Donnybrook run in school. wasnt meant to do training today but i only remembered last night that we had pe today. nice easy run out through the school by the priests carpark ,down ailesbury,up the dual carriageway,down nutley and back into school. two groups went off the first group 30 seconds a head of the other. i was in the second group and caught the lead runner of the first group at the end of ailesbury. came back first in out of all of them but only 6 seconds ahead of second place :)

Sunday Sep 13, 2009 #

warm up/down warm up/down 6:00 [2]
shoes: VJ orienteering shoes

Orienteering race 45:23 [4] ** 6.29 km (7:13 / km)
spiked:9/18c shoes: VJ orienteering shoes

Probably my worst scatter-o ever ,alot of mistakes mainly because of low concentration. had planned an ok route but all went to pieces when i took the wrong path going to a different control. tried to pull it back as best i could but i had already done too much damage :(. and the intensity was nearing 3.

It was hilarious going to the first control. it was in the wrong place and like 7 people were looking for it on the inside of the hedge beside the building like it said on the descriptions when it was actually on the outside of the hedge. i got to it first cause colm moran yelled its on the outside and i was first to react. :)

Saturday Sep 12, 2009 #

Note
(rest day)

Friday Sep 11, 2009 #

warm up/down warm up/down 5:00 [1]

Rugby 40:00 [3]

trial matches did alright got a few good tackles in.

Thursday Sep 10, 2009 #

warm up/down warm up/down 7:00 [2]
shoes: Adidas good years

Running intervals 15:00 [4] 2.94 km (5:06 / km)
shoes: Adidas good years

good run last lap laurence went pegging and i dropped off the back of him

lap times:
5mins-920m
2min break
5mins-1020m
2min break
5mins-1000m

Wednesday Sep 9, 2009 #

Cycling warm up/down 6:00 [2] 1.2 km (5:00 / km) +10m 4:48 / km
shoes: Adidas good years

Stretching 3:00 [0]
shoes: Adidas good years

Running 56:07 [4] 10.0 km (5:37 / km)
shoes: Adidas good years

Diffucult run in belfield kept forcing myself to go on. going to do one of these every week to build up my stamina for big orienteering events.
C • fair play... 1

Stretching 2:30 [1]
shoes: Adidas good years

Cycling warm up/down 4:20 [2] 1.2 km (3:37 / km)
shoes: Adidas good years

Note

When the events start i have decided to do the green cause that is the only way i will get better at navigation and fitness over terrain

Tuesday Sep 8, 2009 #

warm up/down warm up/down 6:58 [2]
shoes: Adidas good years

Running 33:07 [3] 5.0 km (6:37 / km)
shoes: Adidas good years

Easy enough run with laurence in belfield. i got to set the pace which was good as i didnt want to kill myself :)

warm up/down warm up/down 9:00 [2]
shoes: Adidas good years

Monday Sep 7, 2009 #

Strength 7:00 [5]
shoes: Pumas

PE doing push ups, sit ups, squats and burpies

warm up/down warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Adidas good years

Run to belfield

Running 22:00 [3] 3.2 km (6:52 / km)
shoes: Adidas good years

lindies training just doing a recovery run after jhi

warm up/down warm up/down 5:00 [1]
shoes: Adidas good years

run home

Sunday Sep 6, 2009 #

warm up/down warm up/down 10:00 [2]
shoes: VJ orienteering shoes

around competition area

Orienteering race 33:47 [5] **** 3.2 km (10:33 / km) +60m 9:39 / km
spiked:6/12c shoes: VJ orienteering shoes

JHI relay, on the second best irish team with mark and conor. Had an ok run but the ground they brought us through was pretty slow and nettly but did not terrible. lost to harry on his leg by 1:20 and shane was behind on 41:00. couldnt even with a perfect run hav got as good as the winners in my leg got shows im not as fit and make more mistakes

Saturday Sep 5, 2009 #

Event: Junior Home Internationals
 

warm up/down warm up/down 15:00 [3]
shoes: Adidas good years

going to start

Orienteering race 48:55 [5] **** 4.6 km (10:38 / km) +110m 9:30 / km
spiked:8/13c shoes: VJ orienteering shoes

Long of JHI did alright except for a couple small mistakes, low fitness and two big errors at 1 and 10. Was running pretty fast but not fast enough. harry got 44 and shane messed up like crazy on 3 losing 12 mins so he was back on 69. the other M14s are sickly fast so not even going to think about them from now on, just focusing on the training i have ahead of me !!!
C • Well Done... 1

Thursday Sep 3, 2009 #

Cycling 19:00 [3] 4.3 km (4:25 / km) +20m 4:19 / km
shoes: Pumas

Something before jhi

Wednesday Sep 2, 2009 #

Strength 8:00 [5]

Tuesday Sep 1, 2009 #

Note
slept:7.0 (rest day)

Felt really tired so wanted a rest went back to school yesterday :( but hav 4 half days in 1st though one of them is for jhi
C • Good Luck.. 3

« Earlier | Later »