Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m
Grass/Road	43	22:09:12	161.35	(8:14)	259.67	(5:07)	1270
Orienteering	7	3:53:13	24.92	(9:21)	40.11	(5:49)	325	75c
Trail/Terrain	3	1:58:07	10.56	(11:11)	17.0	(6:57)	560
Circuits	2	1:40:00
activity	1	1:00:00
Static Bike	1	40:00	8.12	(4:56)	13.07	(3:04)
Running	1	8:20	0.75	(11:11)	1.2	(6:57)
Total	56	31:28:52	205.7		331.05		2155	75c

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Friday Sep 30, 2011 #

11 AM

Grass/Road 31:12 [1] 4.7 km (6:38 / km)
shoes: Asics

Easy loosener with Laurence before JHI's.

Thursday Sep 29, 2011 #

7 AM

Grass/Road tempo 8:30 [4] 2.5 km (3:24 / km)
shoes: Asics

Legs really heavy from circuits so couldn't push as hard a i would have liked.

Wednesday Sep 28, 2011 #

7 AM

Grass/Road 26:00 [4] 6.0 km (4:20 / km)
shoes: Asics

6 PM

Circuits 50:00 [5]
shoes: Asics

A new session which was nice but still excrutiatingly tough. Felt pretty good.

Tuesday Sep 27, 2011 #

7 AM

Grass/Road 25:00 [4] 6.1 km (4:06 / km)
shoes: Asics

5 PM

Grass/Road 40:39 [3] 7.5 km (5:25 / km) +130m 4:59 / km
shoes: Asics

Same as yesterday.

Monday Sep 26, 2011 #

7 AM

Grass/Road 19:00 [3] 4.3 km (4:25 / km)
shoes: Asics

5 PM

Grass/Road 40:22 [3] 7.5 km (5:23 / km) +130m 4:57 / km
shoes: Asics

Shortening the evening runs because of the weekend. Felt really good before the climb to Deer Park but then my hamstrings and calfs tightened up and were quite painful. This only stayed for a small bit and felt much better on the cool down home.

Sunday Sep 25, 2011 #

11 AM

Grass/Road warm up/down 9:09 [1] 1.3 km (7:02 / km)
shoes: Inov-8 X-Talon 212

Orienteering 29:16 [5] *** 6.41 km (4:34 / km)
21c shoes: Inov-8 X-Talon 212

Long in Corkagh: 5.5km
Felt really good after yesterday and wanted a good sprint training. Went off really fast but had to slow down though the technical part at 4-6. Straightforward running from then on and was behind Laurence from 12 to the finish. Annoying I couldn't catch him but he caned the last few. Feeling really good for next week :)

12 PM

Grass/Road warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: Inov-8 X-Talon 212

Saturday Sep 24, 2011 #

4 PM

Grass/Road 1:30:02 [1] 12.8 km (7:02 / km) +150m 6:39 / km
shoes: Asics

Exploratory run around Belfield. Didn't want to run fast at all so went at a very slow jog ad enjoyed it immensely. Only planned for 70mins but if I didn't have to get back for dinner it might have been a lot longer.

Friday Sep 23, 2011 #

7 AM

Grass/Road tempo 12:00 [4] 3.4 km (3:32 / km)
shoes: Asics

1 PM

activity 1:00:00 [5]
shoes: Asics

Like 3hrs of football and other activities including some short sprints

Thursday Sep 22, 2011 #

7 AM

Grass/Road 30:00 [2] 5.5 km (5:27 / km)
shoes: Asics

Hip was still quite stiff so went off really slow and picked up the pace steadily.

5 PM

Grass/Road warm up/down 11:00 [1] 1.8 km (6:07 / km)
shoes: Inov-8 X-Talon 212

6 PM

Grass/Road intervals 20:15 [4] 5.13 km (3:57 / km) +20m 3:52 / km
shoes: Inov-8 X-Talon 212

5*4mins. Went a lot slower than usual because of the hip.
.99km
.99km
1.05km
1.07km(15secs extra here!)
1.03km

This pace was really easy to keep and didn't feel tired at all except for the last one where fatigue from the early mornings set in :(

Grass/Road warm up/down 11:26 [1] 1.7 km (6:44 / km)
shoes: Inov-8 X-Talon 212

Wednesday Sep 21, 2011 #

7 AM

Grass/Road tempo 14:00 [4] 3.9 km (3:35 / km)
shoes: Asics

3.4km run and 500m cool down. Hip was really sore after run and during PE I could hardly walk. Missing circuits tonight because of a TY thing so will have to make up on Friday.

Tuesday Sep 20, 2011 #

7 AM

Grass/Road 27:00 [4] 6.5 km (4:09 / km)
shoes: Asics

6km run with 500m cool down

5 PM

Grass/Road 55:20 [2] 9.6 km (5:46 / km) +110m 5:27 / km
shoes: Asics

Legs were wrecked so went out slow and picked pace up towards the end

Monday Sep 19, 2011 #

7 AM

Grass/Road 15:00 [3] 3.5 km (4:17 / km)
shoes: Asics

5 PM

Grass/Road 57:38 [2] 9.7 km (5:56 / km) +110m 5:37 / km
shoes: Asics

Foot was sore and legs started aching halfway round so went slow.

Sunday Sep 18, 2011 #

11 AM

Grass/Road warm up/down 10:30 [1] 1.8 km (5:50 / km)
shoes: Inov-8 X-Talon 212

12 PM

Orienteering 28:30 [4] *** 6.0 km (4:45 / km)
18c shoes: Inov-8 X-Talon 212

Not the best run today. Started off trying to go through white forest.......a big mistake. Felt really slow which was confirmed when Kev cruised past me on a track when I was going full out.

Orienteering warm up/down 5:34 [1] 0.8 km (6:57 / km)
shoes: Inov-8 X-Talon 212

Cool down with Laurence and Eoin

Saturday Sep 17, 2011 #

12 PM

Trail/Terrain warm up/down 10:10 [2] 1.3 km (7:49 / km) +30m 7:01 / km
shoes: Inov-8 X-Talon 212

Orienteering 1:15:27 [3] *** 9.0 km (8:23 / km) +300m 7:11 / km
shoes: Inov-8 X-Talon 212

3x short courses on Three rock. Stayed in the runnable forest but times were slow going through the rough open part which was as per usual horrible. Nice training and felt quite good.

2 PM

Trail/Terrain warm up/down 4:45 [1] 0.6 km (7:55 / km) +30m 6:20 / km
shoes: Inov-8 X-Talon 212

Friday Sep 16, 2011 #

7 AM

Grass/Road 25:00 [4] 6.0 km (4:10 / km)
(rest day) shoes: Asics

5.5km run 500m cool down....tired

Thursday Sep 15, 2011 #

7 AM

Grass/Road 17:00 [4] 4.0 km (4:15 / km)
shoes: Asics

6 PM

Grass/Road warm up/down 10:11 [1] 1.6 km (6:22 / km)
shoes: Inov-8 X-Talon 212

Warm up

Grass/Road intervals 20:00 [4] 5.41 km (3:42 / km) +20m 3:38 / km
shoes: Inov-8 X-Talon 212

5*4mins.
1.07km
1.07km
1.08km
1.09km
1.1km

Felt tired and my ass muscles were tight from circuits but managed through and am quite happy with the pace.

Grass/Road warm up/down 10:28 [1] 1.6 km (6:32 / km)
shoes: Inov-8 X-Talon 212

Wednesday Sep 14, 2011 #

7 AM

Grass/Road 15:00 [4] 3.9 km (3:51 / km)
shoes: Asics

3.4km run 500m cool down. Calfs were tight

9 AM

Grass/Road 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics

6 PM

Circuits 50:00 [5]
shoes: Asics

First circuits seeion. I hope to do this every week because it makes you feel a lot stronger. Very tough session, Coleen had us doing loads of random stuff which was un but excrutiatingly painful.

Tuesday Sep 13, 2011 #

7 AM

Grass/Road tempo 23:00 [4] 6.0 km (3:50 / km)
shoes: Asics

5.5km run with 500m cool down. Really struggled yesterday so wanted to put that behind me. Really kicked in the last 1.5km and felt really good. Maybe a bit too much overstride on the way down Nutley.

C • Should join DSD 6

5 PM

Grass/Road 51:38 [3] 9.7 km (5:19 / km) +110m 5:02 / km
shoes: Asics

Felt pretty good

Monday Sep 12, 2011 #

7 AM

Grass/Road 22:00 [3] 5.0 km (4:24 / km)
shoes: Asics

5 PM

Grass/Road 53:31 [2] 9.7 km (5:31 / km)
shoes: Asics

Sunday Sep 11, 2011 #

11 AM

Orienteering warm up/down 12:04 [2] 2.0 km (6:02 / km)
shoes: Inov-8 X-Talon 212

12 PM

Orienteering 31:07 [3] *** 6.5 km (4:47 / km)
18c shoes: Inov-8 X-Talon 212

Newbrige scatter.
Couldn't run too well because of the many cuts and bruises from yesterday but managed quite well. Took a nice route and was about 40secs behind Kev and Seamus who both pased me in the last 3 controls...

Orienteering warm up/down 8:39 [3] *** 1.5 km (5:46 / km)
shoes: Inov-8 X-Talon 212

A bit of jogging and then the micro-o which was really easy.

Saturday Sep 10, 2011 #

2 PM

Trail/Terrain long 1:43:12 [2] 15.1 km (6:50 / km) +500m 5:52 / km
shoes: Inov-8 X-Talon 212

Good news is that I did a long hilly run for the first time in ages and felt great. The bad news is that I fell...twice. First fall just grazed my hands a bit, but on the second ripped open my elbow and lots of grazes on my back and one on the left knee. Really sore when it happened and the topless run from Tibradden to the car park was horribly awkward when I passed any locals.

Friday Sep 9, 2011 #

7 AM

Grass/Road tempo 22:30 [4] 5.5 km (4:05 / km)
shoes: Asics

Thursday Sep 8, 2011 #

7 AM

Grass/Road 21:30 [4] 5.0 km (4:18 / km)
shoes: Asics

4.5 km run and then 500m cool down

5 PM

Grass/Road warm up/down 11:00 [1] 1.8 km (6:07 / km)
shoes: Inov-8 X-Talon 212

Jogging and a couple of drills

6 PM

Grass/Road intervals 20:00 [4] 5.29 km (3:47 / km) +20m 3:43 / km
shoes: Inov-8 X-Talon 212

5*4mins on my own. Felt pretty good, the shin wasn't as sore as usual which i think is a good sign.

1km
1.06km
1.07km
1.07km
1.09km

First intervals in a while so the pace is majorly quick but a nice session nonetheless.

Grass/Road warm up/down 10:25 [1] 1.6 km (6:31 / km)
shoes: Inov-8 X-Talon 212

Jog home

Wednesday Sep 7, 2011 #

Note

Goning to try and do some orienteering on Wednesday's from now on. Realised that for france to be a success next year I need to sharpen my navigation rapidly

7 AM

Grass/Road tempo 13:00 [4] 3.3 km (3:56 / km)
shoes: Asics

C • Tempo 3

5 PM

Grass/Road long 1:30:00 [1] 14.5 km (6:12 / km) +150m 5:54 / km
shoes: Asics

No enthusiasm and was bored out of my scholl which resulted in a very slow run.

Tuesday Sep 6, 2011 #

7 AM

Grass/Road tempo 21:30 [4] 5.5 km (3:55 / km)
shoes: Asics

6 PM

Grass/Road 51:00 [3] 9.7 km (5:15 / km) +120m 4:57 / km
shoes: Asics

Faster seesion than usual. Went through 7.1km in 35 and then the long hill to Deer Park slowed the pace a fair bit.

Monday Sep 5, 2011 #

7 AM

Grass/Road tempo 20:00 [4] 5.0 km (4:00 / km)
shoes: Asics

Morning run again in school. Had one guy with me the whole time then upped the pace a little and he faded. Another win!

12 PM

Running 8:20 [2] 1.2 km (6:57 / km)
shoes: Asics

Bleep test in school. Forgot we had PE so had to borrow someone's trousers and went out at 8.4 so not trying at all.

5 PM

Grass/Road 50:57 [2] 8.7 km (5:51 / km)
shoes: Asics

Slow run from home around the usual loop.

Sunday Sep 4, 2011 #

11 AM

Orienteering warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov-8 X-Talon 212

12 PM

Orienteering race 23:53 [4] *** 5.1 km (4:41 / km) +25m 4:34 / km
18c shoes: Inov-8 X-Talon 212

Really enjoyed today. The forest parts were really nice and quite technical in one area. Ran pretty well losing a bit of time here and there. 2nd about 10 secs behind Aonghus who i couldn't catch on the track.

Orienteering warm up/down 8:43 [1] 1.1 km (7:55 / km)
shoes: Inov-8 X-Talon 212

Checking a couple of controls and the forest bit.