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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Tennis8 4:55:00
  Running11 4:25:01 26.19(10:07) 42.15(6:17) 503
  Swimming!4 3:00:00
  activity4 2:50:00
  Cycling11 2:43:19 21.69(7:32) 34.9(4:41) 148
  warm up/down7 1:26:51 2.8 4.5 3
  Orienteering2 49:30 2.67(18:32) 4.3(11:31) 2353 /4c75%
  Walk1 40:00 0.99(40:14) 1.6(25:00) 55
  Strength3 20:30
  Total22 21:10:11 54.34 87.45 9443 /4c75%
averages - sleep:8.5

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Tuesday Jul 28, 2009 #

activity (Golf) 30:00 [2]
shoes: Pumas

warm up/down warm up/down 10:00 [1]
shoes: VJ orienteering shoes

Orienteering 26:00 [3] *** 2.3 km (11:18 / km) +35m 10:30 / km
spiked:3/4c shoes: VJ orienteering shoes

technical training in 3roc with david healy and laurence. really good and fun, learning to thumb the map and plan ahead.

warm up/down warm up/down 7:30 [2] 1.0 km (7:30 / km) +3m 7:23 / km
shoes: VJ orienteering shoes

Monday Jul 27, 2009 #

Cycling 10:30 [3] 4.3 km (2:27 / km) +20m 2:23 / km
shoes: Pumas

cycle in belfield felt really good and was inspired by the Tour de France
PS:Going to doctor to get chest looked at before scottish

Sunday Jul 26, 2009 #

Cycling 22:00 [4] 4.6 km (4:47 / km) +25m 4:39 / km
shoes: Pumas

Saturday Jul 25, 2009 #

Cycling 13:00 [4] 4.3 km (3:01 / km) +20m 2:57 / km
shoes: Pumas

warm up/down warm up/down 13:00 [2] ***
shoes: VJ orienteering shoes

Orienteering 23:30 [3] *** 2.0 km (11:45 / km) +200m 7:50 / km
shoes: VJ orienteering shoes

3roc, terrain was bad so stopped after little while.Exercise:laurence pointed to a feature on the map and i had to find it!

Running 35:00 [4] ** 4.5 km (7:47 / km) +100m 7:00 / km
shoes: VJ orienteering shoes

running around after giving up on technical training

Friday Jul 24, 2009 #

warm up/down warm up/down 10:00 [1]
shoes: Adidas good years

Running 7:00 [1] 0.9 km (7:47 / km)
shoes: Adidas good years

chet pains stopped me from the 5k i was aiming for

warm up/down warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Adidas good years

Cycling 17:00 [3] 4.3 km (3:57 / km) +20m 3:52 / km
shoes: Adidas good years

Thursday Jul 23, 2009 #

Swimming! 45:00 [1]

warm up/down warm up/down 6:30 [1]
shoes: Adidas good years

Running 19:35 [3] 3.2 km (6:07 / km)
shoes: Adidas good years

Cycling 12:05 [3] 2.4 km (5:02 / km) +15m 4:53 / km
shoes: Adidas good years

warm up/down warm up/down 3:00 [1]
shoes: Adidas good years

Tuesday Jul 21, 2009 #

Swimming! 45:00 [2]

warm up/down warm up/down 3:00 [1] 0.4 km (7:30 / km)
shoes: Adidas good years

Running intervals 4:45 [5] 1.2 km (3:57 / km)
shoes: Adidas good years

A failed session got chest pains

warm up/down warm up/down 11:07 [2] 1.3 km (8:33 / km)
shoes: Adidas good years

Monday Jul 20, 2009 #

Running 1:13:32 [4] 9.5 km (7:44 / km) +350m 6:32 / km
(sick) shoes: Adidas good years

up on three rock tough with the climb. thought it was never gonna end but enjoyable all the same. Actually 4.5 intensity. still have cough

activity (golf) 50:00 [1]

On leopardstown good craic

Saturday Jul 18, 2009 #

Note
(rest day)

have a cough so didnt go up to ballinastoe played golf instead

activity (golf) 45:00 [1]
shoes: Adidas good years

On leopardstown

Walk 40:00 [2] ** 1.6 km (25:00 / km) +55m 21:20 / km
shoes: Adidas good years

ballinastoe technical training

Friday Jul 17, 2009 #

Note
slept:9.0 (rest day)

visited my uncle in mullingar. O course tomorrow in ballinastoe!!!!

Thursday Jul 16, 2009 #

Swimming! 45:00 [1]

activity (golf) 45:00 [2]

Cycling warm up/down 4:00 [3] 0.8 km (5:00 / km) +7m 4:47 / km
shoes: Adidas good years

Cycling warm up/down 1:44 [4] 0.4 km (4:20 / km)
shoes: Adidas good years

Running 17:47 [5] *** 3.2 km (5:33 / km)
shoes: Adidas good years

lindis training, you had to make up what a map wud look like and chose 2 routes to the control ,pretty tough running!

Running warm up/down 2:06 [2] 0.4 km (5:15 / km)
shoes: Adidas good years

lifting the knees trying to get used to it

Cycling warm up/down 6:00 [3] 0.8 km (7:30 / km) +6m 7:14 / km
shoes: Adidas good years

Wednesday Jul 15, 2009 #

Tennis 30:00 [2]
shoes: Adidas good years

Tuesday Jul 14, 2009 #

Cycling warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: Adidas good years

warm up/down warm up/down 10:00 [2]
shoes: Adidas good years

Running 31:02 [3] 5.05 km (6:09 / km) +17m 6:03 / km
slept:8.0 shoes: Adidas good years

got a big stitch going around not as fast as i wud hav liked

Cycling warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: Adidas good years

Swimming! 45:00 [1]

monkstown pool playing around

Monday Jul 13, 2009 #

warm up/down warm up/down 6:44 [1] 0.8 km (8:25 / km)
shoes: Adidas good years

Running intervals 9:47 [5] 2.4 km (4:05 / km)
shoes: Adidas good years

400m-1.23
800m-3.22
400m-1.27
800m-3.37

1 minute rest after 400m and 2 minutes after 800m.
wud hav donea bit more but my heel exploded and got a small stitch

Sunday Jul 12, 2009 #

Tennis 35:00 [2]
shoes: Adidas good years

Cycling 20:00 [2] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: Adidas good years

Saturday Jul 11, 2009 #

Tennis 20:00 [2]
shoes: Adidas good years

Cycling warm up/down 6:00 [3] 1.1 km (5:27 / km) +5m 5:20 / km
shoes: Adidas good years

Running 19:42 [4] 3.9 km (5:03 / km) +15m 4:57 / km
shoes: Adidas good years

Cycling warm up/down 7:00 [3] 1.1 km (6:22 / km) +20m 5:50 / km
shoes: Adidas good years

Friday Jul 10, 2009 #

Tennis 45:00 [1]
shoes: Adidas good years

Thursday Jul 9, 2009 #

Tennis 45:00 [1]
shoes: Adidas good years

Cycling warm up/down 4:00 [3] 0.8 km (5:00 / km)
shoes: Adidas good years

warm up to pitch

Running 25:00 [4] 4.0 km (6:15 / km) +4m 6:13 / km
shoes: Adidas good years

lindis training just did a run with a map from scotland picking out routes to the controls and attackpoints.

Cycling warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Adidas good years

warm down home

Strength 3:00 [2]

Wednesday Jul 8, 2009 #

Running 14:28 [3] 2.6 km (5:34 / km) +10m 5:28 / km
shoes: Adidas good years

legs kept acting up as going around

Running race 5:17 [5] 1.3 km (4:04 / km) +7m 3:57 / km
shoes: Adidas good years

absolutely killed me. thought i was going much faster
C • 4 weeks running and you could smash this time 1

Cycling 20:00 [4] 4.0 km (5:00 / km)
shoes: Adidas good years

Tuesday Jul 7, 2009 #

Tennis 30:00 [1]
shoes: Adidas good years

Monday Jul 6, 2009 #

Tennis 30:00 [1]
shoes: Adidas good years

Sunday Jul 5, 2009 #

Strength 10:00 [5]

Saturday Jul 4, 2009 #

Tennis 1:00:00 [4]

Strength 7:30 [5]

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