Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Grass/Road	20	16:29:08	106.56	(9:17)	171.49	(5:46)	3045
Orienteering	11	10:59:25	49.6	(13:18)	79.83	(8:16)	2550	95c
Gym	3	3:00:00
Trail/Terrain	2	2:29:51	14.58	(10:17)	23.46	(6:23)	970
Total	35	32:58:24	170.74		274.78		6565	95c

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Thursday Nov 29, 2012 #

5 PM

Grass/Road warm up/down 15:00 [2] 2.53 km (5:56 / km) +70m 5:13 / km
shoes: Brooks

Grass/Road tempo 43:15 [4] 8.98 km (4:49 / km) +125m 4:30 / km
shoes: Brooks

5 lap tempo in Deer Park. A bit too dark and forgot to bring my headtorch so forest sections were difficult to run fast. Feeling alright but didn't want to push too hard because I want to go hard on Sunday.

Grass/Road warm up/down 12:13 [2] 1.9 km (6:26 / km)
shoes: Brooks

Wednesday Nov 28, 2012 #

4 PM

Grass/Road 1:38:29 [3] 17.17 km (5:44 / km) +350m 5:12 / km
shoes: Brooks

Knee started to hurt a little.

Tuesday Nov 27, 2012 #

5 PM

Grass/Road warm up/down 12:18 [2] 2.16 km (5:42 / km)
shoes: Brooks

Grass/Road hills 28:24 [5] 5.66 km (5:01 / km) +245m 4:07 / km
shoes: Brooks

7*Hill Reps. Hard session. Balls to the wall on the last one.

Grass/Road warm up/down 14:49 [2] 2.2 km (6:44 / km)
shoes: Brooks

Monday Nov 26, 2012 #

Note
(rest day)

Weekend was awesome! Terrain and maps were amazing and learned so much. Really enjoyed it!

Sunday Nov 25, 2012 #

10 AM

Orienteering 27:35 [3] **** 2.31 km (11:56 / km) +150m 9:01 / km
shoes: Inov8 X-Talon 212 NEW!

Summerhouse Knott.
Forest was very windblown and it was slow going but still very technical and better than Irish forests still! Slopes course, couple of mistakes mainly just hesitancy.

Orienteering 33:26 [3] **** 2.97 km (11:15 / km) +210m 8:19 / km
shoes: Inov8 X-Talon 212 NEW!

Simplify course. Went well.

11 AM

Orienteering 25:53 [3] **** 2.33 km (11:07 / km) +150m 8:24 / km
shoes: Inov8 X-Talon 212 NEW!

Can't remember what this was but I was very tired!

Orienteering 8:50 [3] **** 0.76 km (11:37 / km) +50m 8:45 / km
shoes: Inov8 X-Talon 212 NEW!

Star course. Good reading the terrain very well.

Saturday Nov 24, 2012 #

10 AM

Orienteering 31:34 [3] **** 3.51 km (9:00 / km) +200m 7:00 / km
shoes: Inov8 X-Talon 212 NEW!

Stony Hazel.
Pretty good only two mistakes. Going slow though.

Orienteering 8:13 [3] **** 1.01 km (8:08 / km) +50m 6:31 / km
shoes: Inov8 X-Talon 212 NEW!

Star course. Good flow.

Orienteering 13:18 [3] **** 1.32 km (10:05 / km) +100m 7:18 / km
shoes: Inov8 X-Talon 212 NEW!

Map memory course. Had to do it by myself. Worked out pretty well. Only did half of it because we had to get to the next place.

1 PM

Orienteering 23:12 [3] **** 2.54 km (9:08 / km) +150m 7:03 / km
shoes: Inov8 X-Talon 212 NEW!

Bishops Wood.
Low viz course. Absolutely beautiful forest.

Orienteering 20:39 [3] **** 2.57 km (8:02 / km) +150m 6:13 / km
shoes: Inov8 X-Talon 212 NEW!

APs and CFs course. Good.

Orienteering 25:21 [3] **** 2.8 km (9:03 / km) +150m 7:08 / km
shoes: Inov8 X-Talon 212 NEW!

Contour only course. One mistake I think.

5 PM

Orienteering race 13:50 [4] **** 2.2 km (6:17 / km) +40m 5:46 / km
37c shoes: Inov8 X-Talon 212 NEW!

Night sprint relay around the hostel!
SO MUCH FUN!!!! Mass start, thorty headlamps going every which way and a tricky 1:1500 map with 37 controls! Lost about 5mins overall mostly on two controls, one in the un-updated part. Having too much fun to care!

Thursday Nov 22, 2012 #

Note
(rest day)

Don't want to be tired at the weekend.

Wednesday Nov 21, 2012 #

5 PM

Grass/Road long 1:37:50 [3] 16.97 km (5:46 / km) +350m 5:14 / km
shoes: Brooks

Nice long run. Went by quickly which was good. Felt good, calfs a little sore on the last few hills.

Tuesday Nov 20, 2012 #

4 PM

Grass/Road warm up/down 20:17 [2] 3.56 km (5:42 / km)
shoes: Brooks

Grass/Road hills 21:51 [4] 4.01 km (5:27 / km) +195m 4:23 / km
shoes: Brooks

Quads were absolutely destroyed form yesterday so only did 5 and not very fast.

Grass/Road hills 5:29 [4] 0.73 km (7:31 / km) +50m 5:36 / km
shoes: Brooks

5*100m hills with 10m climb. Just needed something to get the legs working properly. Slippy.

5 PM

Grass/Road warm up/down 20:13 [2] 2.94 km (6:53 / km)
shoes: Brooks

Monday Nov 19, 2012 #

1 PM

Gym 1:00:00 [4]
shoes: Asics

C • You went to the gym during lunch? 2

4 PM

Grass/Road hills 1:12:55 [3] 12.17 km (5:59 / km) +350m 5:14 / km
shoes: Brooks

Sunday Nov 18, 2012 #

1 PM

Orienteering 2:07:04 [3] *** 13.47 km (9:26 / km) +300m 8:29 / km
23c shoes: Inov8 X-Talon 212 NEW!

Area was shit, map was shit, didn't enjoy it at all. Would people stop holding events in shit forests, just because it's a forest doesn't mean it's good!

Saturday Nov 17, 2012 #

10 AM

Trail/Terrain long 1:51:13 [3] 17.57 km (6:20 / km) +650m 5:21 / km
shoes: Inov8 X-Talon 212 NEW!

Did the usual route in Three Rock over to Tibradden.

12 PM

Orienteering 40:07 [3] *** 4.99 km (8:02 / km) +150m 6:59 / km
shoes: Inov8 X-Talon 212 NEW!

Just did a small training after the long run. Training to still orienteer well when you're tired. Felt tired and overextended my knee about 4 mins in which hurt sooo much. Decent orienteering.

Friday Nov 16, 2012 #

Note
(rest day)

Shoulder's really sore.

Thursday Nov 15, 2012 #

5 PM

Grass/Road 39:04 [3] 6.6 km (5:55 / km) +95m 5:31 / km
shoes: Brooks

Warmed up then did one very slow tempo lap of Deer Park, realised I really didn't want to do any training and jogged home. Pissed off.

Wednesday Nov 14, 2012 #

1 PM

Grass/Road 6:06 [2] 1.03 km (5:55 / km)
shoes: Inov8 X-Talon 212 NEW!

Grass/Road race 17:25 [5] 4.63 km (3:46 / km) +80m 3:28 / km
shoes: Inov8 X-Talon 212 NEW!

XC race in Blackrock, senior race.
Came 8th, pretty happy with that although the winner was around 15! Felt unable to push at the start but then relaxed and was able to go much faster. Tired a fair bit on the last lap and let the guy I was tailing get away. Happy with how it went.

Grass/Road warm up/down 4:54 [2] 0.72 km (6:47 / km)
shoes: Inov8 X-Talon 212 NEW!

5 PM

Grass/Road 47:23 [2] 6.64 km (7:08 / km)
shoes: Brooks

Easy recovery run. Happy to go slow and enjoyed it.

Tuesday Nov 13, 2012 #

4 PM

Grass/Road warm up/down 20:29 [2] 3.41 km (6:00 / km)
shoes: Brooks

Grass/Road hills 25:17 [4] 4.78 km (5:17 / km) +210m 4:20 / km
shoes: Brooks

Hill reps. Would have done more but have an xc race tomorrow.

5 PM

Grass/Road warm up/down 20:28 [2] 2.78 km (7:22 / km)
shoes: Brooks

Monday Nov 12, 2012 #

1 PM

Gym 1:00:00 [4]
shoes: Asics

4 PM

Grass/Road 1:11:08 [3] 12.03 km (5:55 / km) +350m 5:10 / km
shoes: Brooks

Hilly run. Felt really good!

Sunday Nov 11, 2012 #

12 PM

Grass/Road warm up/down 15:00 [2] 2.37 km (6:20 / km)
shoes: Brooks

Orienteering 29:03 [4] ** 6.42 km (4:31 / km)
23c shoes: Inov8 X-Talon 212 NEW!

Marlay Park event. Glutes were so sore from doing some strength yesterday, I couldn't walk properly. Was contemplating not going but decided to go to get some map training in. Struggled running wise but was fine navigationally, calfs really tightened like crazy on the tracks though.

Grass/Road warm up/down 15:57 [2] 2.29 km (6:58 / km)
shoes: Inov8 X-Talon 212 NEW!

Saturday Nov 10, 2012 #

2 PM

Trail/Terrain 38:38 [5] 5.89 km (6:34 / km) +320m 5:09 / km
shoes: Inov8 X-Talon 212 NEW!

Hill reps in Three Rock. Died.

4 PM

Grass/Road 51:58 [3] 8.48 km (6:08 / km) +160m 5:36 / km
shoes: Brooks

Changed shoes when I got home and went for another run just to get some sort of long run in even when it's meant to be 2.5hrs.

Thursday Nov 8, 2012 #

4 PM

Grass/Road warm up/down 15:00 [2] 2.55 km (5:53 / km) +60m 5:16 / km
shoes: Brooks

Up to Deer Park.

Grass/Road tempo 40:25 [4] 8.97 km (4:30 / km) +125m 4:13 / km
shoes: Brooks

5lap tempo of Deer Park. Started out fast then died a fair bit. Did the longer hillier loop which is quite a tough loop, just what I need.
7:46,57, 8:21,18, 01. Very inconsistent but couldn't even see for the last 20mins, it was so dark.

5 PM

Grass/Road 15:01 [2] 2.19 km (6:51 / km)
shoes: Brooks

Wednesday Nov 7, 2012 #

4 PM

Grass/Road warm up/down 20:17 [2] 3.49 km (5:49 / km)
shoes: Brooks

Grass/Road 10:36 [5] 3.0 km (3:32 / km)
shoes: Brooks

Really wasn't bothered to do any training and was able to call it a rest day when I was just like why not do a 3k. On the pitch so obviously not as fast as a track but I'm quite happy with this time considering I was pigging out a bit the last couple of days. Plan was to get around 9:30-9:40 by JWOC but I think that'll be achievable by February so maybe aim for the big 9!
Starting a hill block until Christmas.

C • Hill block 3

5 PM

Grass/Road warm up/down 20:12 [2] 2.96 km (6:49 / km)
shoes: Brooks

Tuesday Nov 6, 2012 #

Note
(rest day)

Very sore but no real reason for a rest day. Need to work on my motivation.

Monday Nov 5, 2012 #

1 PM

Gym 1:00:00 [3]
shoes: Brooks

PE in school in the gym until Christmas. Did a fair amount so happy with it. Pretty weak though.

5 PM

Grass/Road 1:09:25 [3] 11.59 km (5:59 / km) +230m 5:27 / km
shoes: Brooks

Cold and dark, first headlamp run of the winter but only had to use it for some parts. Tired after school.

Sunday Nov 4, 2012 #

12 PM

Orienteering 1:11:46 [4] *** 9.6 km (7:29 / km) +200m 6:46 / km
12c shoes: Inov8 X-Talon 212 NEW!

Brandon Hill.
Terrain was really nice. Shame the map was featureless and the event was pure running which I didn't really feel up to. The map was so wrong at 3, boulder was a good 200m away from where it should have been so wasted 5mins there. Got caught in loads of gorse to 8 and 9 because the paths on the map didn't exist. Happy that the mistakes I made weren't my fault but a bit annoyed that people just saw 3 in the wrong place.

Saturday Nov 3, 2012 #

Orienteering 1:14:59 [3] *** 9.44 km (7:57 / km) +200m 7:11 / km
shoes: Inov8 X-Talon 212 NEW!

Training at Woodstock.
Started with intervals with Colm and Cillín. Won 3/4 but everyone was getting messed up by the map. Then had to do a relay course. Terrain was proper shit and creased myself onto a track which hurt like hell. Jogged/walked the rest. Pretty shit area, didn't gain much from the training.

Friday Nov 2, 2012 #

12 AM

Orienteering 1:24:35 [3] *** 11.59 km (7:18 / km) +300m 6:28 / km
shoes: Inov8 X-Talon 212 NEW!

All the day's training on Tramore.
Jogged to start position then did a relay which had long,middle and short legs. All three members of your team had to finish all three courses before your team was finished. Routechoice on the long course was a bit dodge and felt tired in the high marram grass. Then had to re position a control. Did this with Cian May, he's a strong runner. Finished with a course which I was happy with. Jogged back to cars. Map was great and exercises were fun!

Thursday Nov 1, 2012 #

Note
(rest day)

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