Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Orienteering	12	9:51:55	43.75	(13:32)	70.41	(8:24)	2635	195c
Grass/Road	13	9:21:24	63.68	(8:49)	102.48	(5:29)	700
Strength and Stretching	4	1:40:00
Trail/Terrain	9	1:39:00	7.95	(12:27)	12.8	(7:44)	30
Stretching	2	30:00
Total	36	23:02:19	115.38		185.69		3365	195c

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Monday Apr 30, 2012 #

4 PM

Grass/Road warm up/down 21:53 [2] 3.64 km (6:01 / km)
ahr:146 shoes: Asics

5 PM

Grass/Road intervals 24:55 [4] 5.96 km (4:11 / km)
ahr:160 max:197 shoes: Asics

Meant to be 5*1km but only managed 4 and 2*400. Felt absolutely terrible and surprised I managed to keep a consistent pace through them. Only jogged the 4th and was as fast as when I ran. RELAX!
3:36, 37, 37, 42.
1:15,12.
Died on 400's.

Grass/Road warm up/down 11:29 [3] 1.6 km (7:11 / km)
ahr:160 shoes: Asics

Sunday Apr 29, 2012 #

Note
(rest day)

After 6 hours in a bus I decided a run wouldn't be ideal.

Thursday Apr 26, 2012 #

Note
(rest day)

Planned a course in Belfield but just didn't feel like running. Am away for the whole weekend on a stupid gaisce thing missing the only LL event I was at all looking forward to.....FML.

Wednesday Apr 25, 2012 #

1 PM

Grass/Road long 1:52:55 [3] 20.41 km (5:32 / km) +300m 5:09 / km
shoes: Asics

Long run in absolutely horrible weather. Was quite cosy though wrapped up. Tired but managed to keep strong even if only running on a banana and a nutri grain eaten 3 hours prior.

Tuesday Apr 24, 2012 #

6 PM

Grass/Road warm up/down 11:56 [1] 1.95 km (6:07 / km)
shoes: Asics

Grass/Road tempo 25:40 [4] 5.99 km (4:17 / km) +50m 4:07 / km
shoes: Asics

5*1.2km(ish) laps consecutive. Times ranging from 5:16-5:04. Felt really comfortable and was wearing a thermal and it was really hot. Good acclimatisation for France. Enjoyed it and decent pace.

Grass/Road warm up/down 14:39 [1] 2.35 km (6:14 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Monday Apr 23, 2012 #

5 PM

Grass/Road 10:49 [2] 1.87 km (5:47 / km)
shoes: Asics

Grass/Road intervals 27:21 [5] 6.4 km (4:16 / km)
shoes: Asics

5*1km.
Plan was to run at 3:20 pace but this plan was shit because it wasn't a track and the grass wasn't the best to run on. Very annoyed with the first few times because they're very slow and just wasn't pushing hard enough. Pushed hard on the last one with the frustration.
3:43,38,37,40,15.
Times would be a hell of a lot faster on a track. Happy with the last one.

Grass/Road warm up/down 12:39 [1] 1.81 km (6:59 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Sunday Apr 22, 2012 #

3 PM

Orienteering 1:02:03 [3] 7.31 km (8:29 / km) +230m 7:20 / km
shoes: Asics

Training in Djouce. Ran an old middle course from ages back. Skipped from 5-8 to pass the newest felling areas. Enjoyed it and felt orienteering was quite good and terrain strength is coming back.

9 PM

Strength and Stretching 25:00 [3]

Saturday Apr 21, 2012 #

5 PM

Grass/Road warm up/down 20:30 [2] 3.57 km (5:45 / km)
shoes: Asics

6 PM

Grass/Road tempo 12:12 [4] 3.11 km (3:55 / km)
shoes: Asics

3k tempo run around an old loop. The running quality isn't the best and felt really tired and shit after 1km.

Grass/Road warm up/down 14:07 [1] 2.09 km (6:45 / km)
shoes: Asics

Friday Apr 20, 2012 #

Note

Work experience all last week so didn't get training too much but will start fresh next week.

6 PM

Grass/Road 38:26 [2] 7.03 km (5:28 / km) +100m 5:06 / km
shoes: Asics

Got pretty warm in a rainjacket and hat because had been raining all day. Good fun though and nice to be out after a tiring week.

Monday Apr 16, 2012 #

11 AM

Grass/Road 1:08:39 [3] 12.8 km (5:22 / km) +130m 5:06 / km
shoes: Asics

Sunday Apr 15, 2012 #

12 PM

Orienteering 1:09:54 [3] *** 6.8 km (10:17 / km) +330m 8:16 / km
18c shoes: Inov-8 X-Talon 212

Three Rock.
Bad race. Wasn't running very fast until the last part and the map was horrendous. Biggest mistakes at 5 and 6 where veg was way out of date. Open was marked as green so got really confused and wasted about 7mins there. Had some bad routechoices as well so say I lost about 10-12mins in total. Not surprised with the map being so bad.

1 PM

Trail/Terrain warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: Inov-8 X-Talon 212

Warm up and cool down.

Saturday Apr 14, 2012 #

5 PM

Grass/Road 52:00 [2] 9.5 km (5:28 / km)
shoes: Asics

Friday Apr 13, 2012 #

Note
(rest day)

Long day of travelling.

Thursday Apr 12, 2012 #

11 AM

Orienteering warm up/down 5:00 [1] *** 0.5 km (10:00 / km) +40m 7:09 / km
shoes: Inov-8 X-Talon 212

Hanging.

Orienteering race 41:00 [5] *** 6.2 km (6:37 / km) +265m 5:27 / km
27c shoes: Inov-8 X-Talon 212

JEC relay course. Ran well for the first part. Big miss at 4 but recovered well. Lost a lot of time along with Eoin and Anton at 8 with no flag. Big mess at 10 came down wrong side of vegetation and had to come back up. Lost lead here. About 1:30 down on Colm at 14. Small miss at 18 didn't see control and it was a bit off. Big miss at 23 din't see small hill so faffed around. Jack nearly caught me up here and I lost contact with Conor. Biggest miss at 26. Lots of storm damage had messed the map up so didn't get on right path, climbed to top of the hill and had to try and work my way down. Held onto 4th though, too far down on Anton for my liking.

12 PM

Trail/Terrain warm up/down 8:00 [1] *** 1.1 km (7:16 / km)
shoes: Inov-8 X-Talon 212

Collecting.

Wednesday Apr 11, 2012 #

11 AM

Orienteering intervals 55:00 [4] **** 8.0 km (6:53 / km) +260m 5:55 / km
20c shoes: Inov-8 X-Talon 212

O-intervals on Drummond Hill. Really nice fast training. Terrain was ok but quite bad in places and heather was very tough making for hard going. Wanted work on Navigation so didn't push relay pace just kept steady. Jogged in on last interval because fell in a big marsh.

2 PM

Orienteering 30:00 [2] *** 3.5 km (8:34 / km) +120m 7:19 / km
8c shoes: Inov-8 X-Talon 212

Hung control 6 then ran to finish taking in all controls along the way including 1 and 2. Nice terrain and orienteering really well.

Tuesday Apr 10, 2012 #

11 AM

Orienteering 1:10:00 [3] *** 8.0 km (8:45 / km) +250m 7:34 / km
20c shoes: Inov-8 X-Talon 212

First training. Nice map but bad terrain. Did bad to start the brashings and trees pushing me off my bearings. Gave up on the exercise after 14 where the terrain just got really bad.

2 PM

Orienteering 35:00 [3] **** 5.0 km (7:00 / km) +100m 6:22 / km
10c shoes: Inov-8 X-Talon 212

Ran the first 8 legs of the elite class middle at Dunalastair. Alternate legs with James because I couldn't find my map. He was running well but technique and flow needs more work. Enjoyed this training the most.

Monday Apr 9, 2012 #

10 AM

Trail/Terrain warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

11 AM

Orienteering race 29:46 [5] *** 4.0 km (7:27 / km) +220m 5:50 / km
20c shoes: Inov-8 X-Talon 212

JK relay. Victory!
Laurence came in good 4th but first middle course so I ran out hard. Tough climbs on the course. Map was wrong at 2 was too steep on the map and flattish on the ground. Messed up 4 as well didn't go far enough scale was strange. Struggled in the heather and made a large mistake at 7 by not going high enough. Pushed hard for the rest but struggled physically. Need work.
Any way handed over to Aoife and she cruised in with an 8minute lead for the win. Good way to end weekend but disappointed with how I ran overall.

Trail/Terrain warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Long cool down.

Sunday Apr 8, 2012 #

11 AM

Trail/Terrain warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212

12 PM

Orienteering race 53:09 [5] ***** 4.9 km (10:51 / km) +220m 8:51 / km
13c shoes: Inov-8 X-Talon 212

JK day 3. Please let me forget this. Messed up 1 slow and dropped too much. Good for the next few controls, just slow being careful. Should have sped up because it was quite easy and micro choices were poor. Messed up 8 big time ended up running a further 500m then I should have and being hesitant and route was not the best. Lost a fair few minutes here. ( was on wrong boulder and the re was an unmarked track beside wall that I didn't see so struggled through the rough stuff. Messed up the next few but thought I was doing ok so ran hard. Dissapointed with 19th not good enough.

Saturday Apr 7, 2012 #

11 AM

Trail/Terrain warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering race 53:30 [5] **** 6.2 km (8:38 / km) +240m 7:14 / km
16c shoes: Inov-8 X-Talon 212

JK day 2.
Lost about a minute on 1 too low but map was strange. Then lost about another minute at 4 ended up at the fence and had to go back. Lost a bit at 7 and 8 and a lot at 9. Map was really weird here contours were all wrong. Alright for the last part just died a bit. Weak in the terrain but haven't been training for forests so happy at where I am. 10th.

12 PM

Trail/Terrain warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Friday Apr 6, 2012 #

Event: JK 2012

12 PM

Grass/Road 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212

Long warm up incl drills and strides.

1 PM

Orienteering race 12:45 [5] **** 2.0 km (6:23 / km) +20m 6:04 / km
22c shoes: Inov-8 X-Talon 212

JK sprint. Race to win. Ughh...
Was leading at 16 then lost 56secs on 17 because I thought you had to take the underpass and didn't even look for another routechoice. Hindsight's a bitch. Lost about another 20secs through the rest of the course. Friggin love sprint-o, fucking class and lots of positives to take for EYOC.

Came 6th.

Grass/Road warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Inov-8 X-Talon 212

Tuesday Apr 3, 2012 #

9 PM

Stretching 15:00 [2]
(rest day)

Didn't go for a run because it was horrible outside and don't want to catch something.

Monday Apr 2, 2012 #

2 PM

Grass/Road 45:14 [2] 7.6 km (5:57 / km) +120m 5:31 / km
shoes: Asics

Nice easy run for the first time in ages. Took in some climb to see what the problem was from yesterday. Still quite tight on hills.

10 PM

Stretching 15:00 [2]

Cut out the strength part. Don't want tired muscles.

Sunday Apr 1, 2012 #

11 AM

Trail/Terrain warm up/down 7:00 [2] 1.0 km (7:00 / km) +30m 6:05 / km
shoes: Inov-8 X-Talon 212

Orienteering 1:14:48 [3] *** 8.0 km (9:21 / km) +340m 7:43 / km
21c shoes: Inov-8 X-Talon 212

6.8km but sooo much climb which is a lot tougher when you can't run. Felt really tight on the hills. Made a few mistakes and the map was really bad. Struggled.

12 PM

Trail/Terrain warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Inov-8 X-Talon 212

9 PM

Strength and Stretching 25:00 [3]

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