Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Running	15	12:02:04	47.46		76.38		1075
Orienteering	8	6:38:40	25.99	(15:20)	41.83	(9:32)	1270	157c
Cycling	3	1:40:08	13.27		21.35
warm up/down	2	15:00
Total	24	20:35:52	86.72		139.56		2345	157c
[1-5]	23	20:15:52

2:15

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Tuesday Aug 31, 2010 #

6 PM

Running 10:45 [1] 1.5 km (7:10 / km)
shoes: Asics Gel-1150

Easy warm up.

Running 40:00 [5] 9.0 km (4:27 / km)
shoes: Asics Gel-1150

Some long speed training.Wasnt pushing fully but around 90-95%.Didnt feel that fast but happy with pace.Feeling good for JHI's!

7 PM

Running 18:28 [1] 3.0 km (6:09 / km)
shoes: Asics Gel-1150

Easy recovery/cool down

Monday Aug 30, 2010 #

2 PM

Running 47:55 [2]
shoes: Asics Gel-1150

6 PM

warm up/down warm up/down 5:00 [1]
shoes: Asics Gel-1150

Running intervals 11:30 [4] 2.99 km (3:51 / km)
shoes: Asics Gel-1150

At Lindi's.

1,2,3,4,6,4,3,2,1 sides of the pitch.Ran with Laurence and wasnt pushing at all,just a nice relaxed pace.

Running 6:50 [1] 1.0 mi (6:50 / mi)
shoes: Asics Gel-1150

Recovery sides.

Sunday Aug 29, 2010 #

4 PM

Running 57:21 [2]
shoes: Asics Gel-1150

Easy around Belfield.Probably a hard week this week and then an easy one before JHI's.

Saturday Aug 28, 2010 #

1 PM

Running 9:00 [1]
shoes: VJ orienteering shoes

An easy warm-up around a field

Orienteering 38:00 [4] *** 7.0 km (5:26 / km)
28c shoes: VJ orienteering shoes

JFK Arboretum-Long.

I had a good run today not much mistakes and running really well as i felt really good.
1-11.Started off good with just a couple of hesitations.
12.Planned to cut off road and go cross country but didnt see path so ended up going on road the whole way.
13-17.Good and fast with a few seconds lost at 15.
18-24.Good but a bit too hesitant at 18 and missed 24 by a couple of metres.
25.Didnt know where i came onto road but had a general idea and slow just too hit control.
26.Good.
27.Concentration lacked to this leg but found it alright after coming into open area.
28.Unsure if i hit the path but hit the two trees where the control should be.It wasnt there so went a bit further and saw it.
Finish-Cut off path which was a bad idea but wouldnt say i lost much time.

Extremely happy with my orienteering even though it wasnt technical.If i do what i did today at jhi's then im going to be happy.

Running 7:00 [1]
shoes: VJ orienteering shoes

Went back to control 28 to check it out.

Friday Aug 27, 2010 #

5 PM

Running 53:00 [2]
shoes: Asics Gel-1150

Easy to loosen legs before event tomorrow.

Thursday Aug 26, 2010 #

Note
(rest day)

In tyrone

Wednesday Aug 25, 2010 #

Note
(rest day)

In tyrone

Tuesday Aug 24, 2010 #

4 PM

Cycling 50:00 [2] 16.25 km (3:05 / km)

Didnt feel like a run today so went on static bike.

Monday Aug 23, 2010 #

Note

Selected

3 PM

Running 9:00 [1]
shoes: VJ orienteering shoes

Easy warm-up jog

Orienteering 44:31 [4] *** 6.0 km (7:25 / km) +200m 6:22 / km
29c shoes: VJ orienteering shoes

O-training with Laurence and Colm in Massey's.

Ran 3 courses but Ocad screwed up course lengths so they were much shorter than expected.I orienteered well on the most part practising with my compass.Most of the controls werent obvious as to where they were which was annoying but it was good fun.

Course 1- 14:09
Course 2- 06:53
Course 3- 23:29

Running 8:00 [1]
shoes: VJ orienteering shoes

Easy cool down

Sunday Aug 22, 2010 #

5 PM

Cycling 30:08 [2]
(rest day) shoes: Asics Gel-1150

Saturday Aug 21, 2010 #

3 PM

Orienteering 49:32 [5] *** 7.23 km (6:51 / km) +200m 6:01 / km
29c shoes: Asics Gel-1150

Did 3 orienteering courses in the Phoenix Park around the furry glen with Laurence and Colm.They were pretty tough as well as there was a lot of climb in some places.Was orienteering well,didnt really need the compass but used it just to practice.Felt good technically and physically.The distance is straight line aswell.

Course 1: 14:11 for 2.28
Course 2: 11:01 for 1.53
Course 3: 24:20 for 3.42

Friday Aug 20, 2010 #

3 PM

Running 1:00:18 [2]
shoes: Asics Gel-1150

Easy jog around Belfield.

Thursday Aug 19, 2010 #

10 AM

Running warm up/down 9:00 [1] 1.3 km (6:55 / km)
shoes: Asics Gel-1150

Running 13:51 [5] 3.53 km (3:55 / km) +25m 3:47 / km
shoes: Asics Gel-1150

Early morning intervals as I was busy in the afternoon.3x1.2ish loops at the back part of Belfield.Each loop had about 10 or so mtrs of climb.Was really pushing and started struggling in the last loop as it was absolutely boiling.

Loop 1: 04:34-1.19km
Loop 2: 04:35-1.17km
Loop 3: 04:41-1.17km

Running warm up/down 8:22 [1] 1.22 km (6:51 / km)
shoes: Asics Gel-1150

Wednesday Aug 18, 2010 #

1 PM

Running 1:11:07 [3] 9.74 km (7:18 / km) +400m 6:03 / km
shoes: Asics Gel-1150

Went up to Three rock to do some strength training in the heather around fairy castle.Warmed up by jogging to the bottom of the hill.The heather on the north side of fairy castle is really high and i struggled through.Ran around the shorter heather on the south east side then and then jogged back to the car park.Was a bit early at the car park so decided to do some hill reps in the forest.These were tough! Then just jogged to the bottom as a warm down.
A good training day and i feel strong in the legs...have to work on the technical side now :)

Tuesday Aug 17, 2010 #

4 PM

Running 1:01:30 [2] 10.4 km (5:55 / km)
shoes: Asics Gel-1150

Short easy run in Belfield.Going to train endurance strength and speed for JHI's as well as trying to get out orienteering as much as i can.

Monday Aug 16, 2010 #

4 PM

Running 1:00:17 [2] 9.79 km (6:09 / km)
shoes: Asics Gel-1150

Slow,easy recovery.Going to maybe do some double trainings before the start of school and then normal till JHI's.I think i can get a podium if i keep it up.

C • Thats a lot.. 5

Sunday Aug 15, 2010 #

Note
(rest day)

Long travelling from Trondheim back home.Dissapointed with week as the mistakes i made were silly and i know i can do better.

Saturday Aug 14, 2010 #

9 AM

Orienteering 1:03:34 [4] *** 4.9 km (12:58 / km) +200m 10:46 / km
14c shoes: VJ orienteering shoes

Had a good run except for two big mistakes at 2 ans 9.
2.Didnt stop to make a plan and saw the good route choice halfway.Was lost until i found no.7 and then relocated and hit the control.
9.Drifted off bearing off big clearing and ended up near no.6 didnt realise for a while and then go control.
10.Route was poorly planned.
11.Got distarcted by people.

Happy as i felt i was going fast through the forest and spiking most controls.

Friday Aug 13, 2010 #

10 AM

Orienteering 45:57 [5] *** 3.9 km (11:47 / km) +150m 9:53 / km
12c shoes: VJ orienteering shoes

Day 4.
Bad run.
1.Drifted off bearing and didnt relocate fast enough.3-4mins lost
2.Didnt go far enough in off track.3mins
4.Too far left didnt realise control was on the spur.1min
5.Plan was to contour and this worked but hit a hill to high above the control and wandered from place to place then hitting the control.3mins
7.Slow with my route choice.
8.No plan just ran off and had to change route in middle of leg.
9.Hit a control that i knew wasnt mine after rebounding off track.Stupid,1min

Bad day.

Wednesday Aug 11, 2010 #

1 PM

Orienteering 18:59 [5] *** 2.2 km (8:38 / km) +70m 7:27 / km
16c shoes: Asics Gel-1150

Sprint.
Was having a good run until number 8 and then 2 biggish mistakes on 9and 10 and then a huge one on 11,dropped 3 mins.12.Big mistake again.Route choice errors at 14 and 16.

Extremely dissapointed with the mistakes especially 11,got confused with tracks and had to go back to 10.

Tuesday Aug 10, 2010 #

10 AM

Orienteering 1:14:41 [3] *** 5.1 km (14:39 / km) +200m 12:15 / km
15c shoes: VJ orienteering shoes

Very poor run.Mistakes from the start.

Took complicated route to 1 and map didnt make sense to me re-was cutting into the slope from the wrong angle.Direction was very off to 2 so had to relocate but got control alright with a bit of trouble in the circle.Dont know what i did to 3.Got into the open and then realised where i was and got the control.Long to 4 followed stream couldnt find crags,wandered for a while hit big marsh and there was control.5 Too right.6 a bit lucky guy was going in ahead of me.7 tough climb.8 big mistake,was unsure of where i was for the whole leg until i hit the open marsh and waterpits,then went in wrong direction had to come back.9 Unsure.10.Spike.11.Map was detailed and had to slow.12.Ran down the hill jumping down random crags and hills finding a lot of controls that werent mine.After ages saw my control was in green not white and got it.13.Circle problems and control descriptions.14.Ran along wrong drain.15.Unsure of which ride to run down.

Dissapointing day.

Monday Aug 9, 2010 #

Event: WOC Tour 2010

9 AM

Orienteering 1:03:26 [4] *** 5.5 km (11:32 / km) +250m 9:24 / km
14c shoes: VJ orienteering shoes

Woc Tour Day 1.
Plan was to have a clean run.
1.Made a small mistake to one started drifting towards the wrong hill but corrected once i hit the marsh and spike.Maybe 30secs.
2.Drifted right on compass but saw control.
3.Took a safe but slow route out onto the open and Eoin caught me at this control.2mins
4.Spike
5.Took a straight route and spiked it right on.
6.Dont think i took the best route and stood at marsh Y junction for a long time should have used my compass.Bit of a miss in the circle.1mins+
7.Took a safe route through open marsh and pretty much spiked it.
8.Went off thinking id hit the crag,had to relocate and got the control fine down the re-entrant.1min
9.Went out of control in a funny direction and tried to figure out which drink station I was at.2mins just standing at the drink station.Realised what I was doing and came through the rough open around the hill through the boulder and marsh and spike.2mins from just standing at the drinks.
10.Started drifting right off bearing but corrected and spike.
11.Planned route was to go right,the easy route.The map was poor in this area and went down wrong ride.Had to backtrack around the stream and then went in too high.Hit a marsh relocated and took me a couple of times to hit the control.5mins+ probably.
12.Ride running no navigation needed.
13.Tough uphill took easy route though messed it up a bit.

Mistakes were bad but terrain was beautiful.

Thursday Aug 5, 2010 #

Running 33:50 [1] 5.3 km (6:23 / km)
shoes: Asics Gel-1150

Last before Norway,easy.

Wednesday Aug 4, 2010 #

11 PM

Cycling 20:00 [0] 5.1 km (3:55 / km)

Wanted to go for a run but being lazy so went on the static bike.Didnt go fast,dont want to risk anything for norway.

Tuesday Aug 3, 2010 #

5 PM

warm up/down warm up/down 10:00 [1]
shoes: Asics Gel-1150

Warm up waiting for Colm

Running 2:05:00 [3] 17.0 km (7:21 / km) +650m 6:10 / km
shoes: Asics Gel-1150

Longer than expected with Laurence and Colm.Wasnt difficult just going slow.

Sunday Aug 1, 2010 #

Note
(rest day)

Irish open

C • nice one!! 3

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