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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Orienteering5 4:39:48 9.63 15.5 41045 /69c65%
  Rugby5 2:50:00
  warm up/down11 2:26:00 2.67 4.3 97
  Running7 1:47:36 13.6(7:55) 21.89(4:55) 1255 /5c100%
  Cycling1 30:00 6.79(4:25) 10.93(2:45)
  Total17 12:13:24 32.7 52.62 63250 /74c67%

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Sunday Oct 25, 2009 #

Note
(rest day)

Friday Oct 23, 2009 #

Note
(rest day)

havent done any training because rain qand feeling really tired :(

Thursday Oct 22, 2009 #

Note
(rest day)

Wednesday Oct 21, 2009 #

Note
(rest day)

Tuesday Oct 20, 2009 #

Note
(rest day)

Monday Oct 19, 2009 #

Running 12:30 [5] 2.91 km (4:18 / km)
shoes: Adidas good years

the donnybrook run again!!
totally beasted it and won by 32secs from second place. my legs were hurting a bit out there but in the end i was grand :)

turns out we are doing a donnybrook run every month so good speed training there.
C • post it 1

Sunday Oct 18, 2009 #

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

to the start in glendassan

Orienteering race 44:04 [4] *** 3.2 km (13:46 / km) +100m 11:55 / km
spiked:6/10c shoes: VJ orienteering shoes

Light green in glendassan. only 3rd light green ever and i won this one by 6mins.

fairly happy with result only a few mistakes and the terrain was very tough so hard to keep a steady pace.
no.5:came down not sure and ended over shooting it.when i came to the right place control was tucked in underneath me and didnt see it until had run a little bit and looked around.
No.6:little to the right
no.8:wasnt sure how to get it and overshot again, turned round and there it was.
All in all wanted to beat 40 but saly no but happy with run anyway:)

Saturday Oct 17, 2009 #

warm up/down tempo 15:00 [2]
shoes: Predator boots

Before match.

Rugby (Match) 25:00 [4]
shoes: Predator boots

We won 48-7!!!!! against clongowes

I came on as sub scrum half and after that we scored like 4 tries it was a bit surprising that we beat them by so much because they demolished us last year. that's 3/4 matches we've won this year:)

Friday Oct 16, 2009 #

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

in rugby

Rugby 40:00 [2]
shoes: Predator boots

with panel one playing bulldogs then splitting off and doing drills with panel 2

Thursday Oct 15, 2009 #

warm up/down warm up/down 7:30 [2]
shoes: Adidas good years

before 3km time trial

Running 13:34 [5] 3.3 km (4:07 / km)
shoes: Adidas good years

was a bit surprised with time and i have run faster than that before so maybe just lacked performance on the day.
Couldnt check my watch because it was really dark so didnt know when to pick up the pace. i tried a few times but kept setting back into that 4:30m/km time which i think is a comfortable time for me.

Wednesday Oct 14, 2009 #

Rugby (Fitness) 10:00 [4]
shoes: Predator boots

Sprints

Rugby 40:00 [2]
shoes: Predator boots

drills

Tuesday Oct 13, 2009 #

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

going to belfield and includes stretching

Running 24:30 [4] 5.2 km (4:43 / km) +20m 4:37 / km
shoes: Adidas good years

fast run. was going well 6:00 for first lap of 1.3km and got faster on the second lap!
after 2.6 i was 12:00, and after about 5km 23:23.
it was a fast run but now i know i can push the pace in the 3k and 5k time trials :)
C • well done 1

warm up/down warm up/down 8:30 [2]
shoes: Adidas good years

home and includes stretching aswell

Monday Oct 12, 2009 #

Running 28:52 [3] 4.46 km (6:28 / km) +25m 6:18 / km
shoes: Adidas good years

A run when it was pitch black with laurence. the sprinting urge in me was coming through but i had to hold back. it was really tough running on stoney tracks in the dark and my feet got hurt as the soles of my shoes are really thin. enjoyable all the same :)

Sunday Oct 11, 2009 #

Orienteering 50:00 [3] ***
spiked:10/10c shoes: VJ orienteering shoes

good training. ruth set out controls and we had to find them. spent a bit of time at a control that the flag wasnt at:( but no major mishaps

Orienteering 8:20 [4] *** 1.0 km (8:20 / km) +20m 7:35 / km
spiked:2/4c shoes: VJ orienteering shoes

star race was going ok but the second control went in too early. and last control if i had gone a bit farther would have spiked but went right and hit the path and found my way from there

Orienteering 13:00 [4] *** 1.2 km (10:50 / km) +15m 10:12 / km
spiked:1/4c shoes: VJ orienteering shoes

another star race but messed this one up so much.no1:didnt know exactly where i was and came out on a path and luckily saw it from there.no2:spike.no3;was running good and then came to cross roads and continued on when should have gone right realising my mistake i wandered back and hit no2 !?! followed a bearing and got it.no.4; came in too low!

Saturday Oct 10, 2009 #

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

before time trials

Running 14:05 [5] 2.66 km (5:18 / km) +40m 4:55 / km
spiked:5/5c shoes: VJ orienteering shoes

Irish squad training weekend time trials

First time ever doing them and decided to do 2 laps instead of 1;
Lap 1:6:41 for 1.33km i think i went off too fast!!
Lap 2:7:24 for 1.33km was tired from first lap so not nearly as fast!!

on lap 1 i caught shane who started a minute ahead of me on the final big hill:)

Set a new best mens time on 2 laps!!!!!4 seconds ahead of brian hills old time

warm up/down warm up/down 15:00 [1]
shoes: VJ orienteering shoes

After time trials watching the team who had formed together to beat seamus o'boyle's time. they only beat it by a minute:( and redoing the course with laurence and cillin

Orienteering 50:00 [2] ***
shoes: VJ orienteering shoes

in massey's wood below helfire doing compass training with andrea stefkova's mum. was with shane,cathal o'cleirigh,donal kearns and sean kearns

Orienteering 31:00 [4] *** 3.5 km (8:51 / km) +50m 8:16 / km
spiked:10/14c shoes: VJ orienteering shoes

all the juniors did this course and i messed up a couple of controls by not going far enough. beat shane by 2mins and the others in our group by a little bit but was like 9mins off the other juniors

Friday Oct 9, 2009 #

Note
(rest day)

Thursday Oct 8, 2009 #

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

Running 5:20 [4] 1.28 km (4:10 / km)
shoes: Adidas good years

fast session at lindis didnt feel bad at all:)

Wednesday Oct 7, 2009 #

Rugby (Match) 15:00 [3]
shoes: Predator boots

was a sub and then had to come off as our best player who had blood subbed before came back on. we won 41-14!!!!!

warm up/down warm up/down 10:00 [1]
shoes: Predator boots

before match

Tuesday Oct 6, 2009 #

Rugby 40:00 [2]
shoes: Predator boots

easy drills with a bit of fitness at the end

warm up/down warm up/down 7:00 [1]
shoes: Predator boots

before rugby

Monday Oct 5, 2009 #

Cycling (exercise bike) 20:00 [4] 7.33 km (2:44 / km)

Cycling 10:00 [4] 3.6 km (2:47 / km)

Sunday Oct 4, 2009 #

warm up/down warm up/down 12:00 [1] 1.5 km (8:00 / km) +27m 7:20 / km
shoes: VJ orienteering shoes

to the start and starting jogging up the hill

Orienteering race (Middle) 33:30 [5] **** 2.6 km (12:53 / km) +85m 11:04 / km
spiked:9/14c shoes: VJ orienteering shoes

Crossmurrin.
Was flying up until the 7th control about 7mins for around a kilometre then it all went wrong. beating harry by 3 mins up until no.7 but he did make a mistake at no.2!!

1.spike
2.spike
3.spike
4.was in circle but couldnt see it too far left.lost a little time
5.wasnt sure where i was ,came to crossing point, turned around and there it was a little time lost
6.spike
7.the control was in the green and i had come through the green maybe 10 metres off the control. was loking above the control in the open then went into the green too far right and turned round and there was the control.2mins lost
8.wasnt sure where i was for the entire control. came onto wrong hill and realised my mistake went up right hill and control was stuk behind a bush.3mins lost
9.was ok but came wrong side of hill.30secs lost
10.lost a minute cause wasnt sure and went up to a different control
11.spike
12.spike
13.came to wrong side of field to get to the crossing point.lost 1;30 mins
14.spike
finsh.spike

lost around 7-8 mins

2nd today harry ahead cause of my mistakes and shane messed up 7 and controls after that so he was back on 51.

Saturday Oct 3, 2009 #

Event: Northern Irish Orienteering Championships
 

warm up/down warm up/down 22:00 [2] 2.8 km (7:51 / km) +70m 6:59 / km
shoes: VJ orienteering shoes

had to race up to start because was late

Orienteering race (Long) 49:54 [4] **** 4.0 km (12:29 / km) +140m 10:37 / km
spiked:7/13c shoes: VJ orienteering shoes

Dismal run absolutelynot good :(

1.Didnt know what one big part of the map was and had to go off plan to get to first.Lost 2:30 mins
2.came to first depression but thought it was far one.30 secs
3.came good and steady up to circle and ended up on wrong side of hill and spent ages looking for it.3 mins
4.spike
5.spike
6.spike
7.had too crawl under a fence.spike
8.walked the mountain part and got a bit confused.spike anyway
9.could see it from miles away.spike
10.was going well around on the pathh and then came to junction and took wrong turn.1min
11.was tough to take a good route choice and i should hav gone on the path but went through forest instead.1min
12.spike
finish.spike

lost around 8-9 mins.

harry got 41 and shane 48 so mistakes were costly in an area like this!!!

Thursday Oct 1, 2009 #

Running 8:45 [5] 2.08 km (4:12 / km) +40m 3:50 / km
shoes: Adidas good years

very fast session!!

lap1.2;25
lap2.2;10
lap3.2;10
lap4.2;00 i pushed this lap and laurence was just behind!!!

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