Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Grass/Road	18	10:50:51	79.95	(8:08)	128.66	(5:04)	1255
Orienteering	9	8:18:01	44.12		71.0		1005	12 /	160c	7%
Running	7	3:44:46	20.57		33.1		720
Trail/Terrain	2	2:12:15	12.8	(10:20)	20.6	(6:25)	660	7 /	8c	87%
Static Bike	2	2:05:00	15.89		25.57
Total	36	27:10:53	173.32		278.93		3640	19 /	168c	11%

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Tuesday May 31, 2011 #

6 PM

Orienteering 51:11 [4] *** 6.2 km (8:15 / km) +80m 7:45 / km
26c shoes: Inov-8 X-Talon 212

Lost about 8mins overall and 4mins on 25th.

Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Inov-8 X-Talon 212

Long - Splits

Monday May 30, 2011 #

6 PM

Grass/Road warm up/down 15:01 [1] 2.7 km (5:34 / km)
shoes: Asics

Grass/Road intervals 25:05 [5] 6.35 km (3:57 / km)
shoes: Asics

5x1km this time. Easier week this week but very happy with the times.
3:32, 3:32, 3:29, 3:30, 3:31.
A stab at 3k soon enough.

7 PM

Grass/Road warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Asics

Sunday May 29, 2011 #

Trail/Terrain 1:11:30 [3] *** 11.2 km (6:23 / km) +410m 5:24 / km
spiked:7/8c shoes: Inov-8 X-Talon 212

Terrain and a spot of O on three rock. Took it easy and was spiking the control points apart from one of them. Tough climb up to fairy castle and then some terrain there as well. Glorious day and some good training.

Saturday May 28, 2011 #

Static Bike 45:00 [2]

I'm such a spanner.

Thursday May 26, 2011 #

5 PM

Grass/Road warm up/down 15:33 [1] 2.7 km (5:46 / km)
shoes: Asics

Grass/Road hills 22:22 [5] 5.16 km (4:20 / km) +210m 3:36 / km
shoes: Asics

Hill reps x 6 again.
Died...

6 PM

Grass/Road warm up/down 12:06 [1] 2.1 km (5:46 / km)
shoes: Asics

Wednesday May 25, 2011 #

3 PM

Grass/Road 1:16:04 [2] 13.7 km (5:33 / km) +185m 5:12 / km
shoes: Asics

Felt horrible and struggled through it.

Tuesday May 24, 2011 #

6 PM

Orienteering 43:42 [5] *** 7.2 km (6:04 / km) +200m 5:20 / km
17c shoes: Inov-8 X-Talon 212

Curragh Event.
1. Lost 10secs from not being able to understand the bushes.
2. Got mixed up with the paths. 20secs
3. Stopped too early looking in the wrong bushes. 10secs
4. Missed the gap i was aiming for and ran to the next larger one, realised fairly quick but still managed to lose 30secs
8. Saw the path i was aiming for but it looked like it ended after about 5metres. Scrapped that plan and ran up and around the bushes adding an extra 25m climb. Lost 40secs
12. I thought i had branched off the larger gap in the gorse but i hadn't so needlessly spent 40secs looking for the control 100m to the south of it.
13. When i reached the top of the hill the ground didn't match my visualisation at all so got confused and lost about 20secs before running to a big depression and there was the control.
15. I knew the control was on the top of the hill but just didn't run to it. Lost 20secs running to a ditch junction and the to the hilltop.
16. Too far left of the cntrol looking fot it. 30secs

Felt strong physically but 3:40 mins mistakes is a joke to be honest. Dissapointing misses.

Orienteering warm up/down 15:00 [1]
shoes: Inov-8 X-Talon 212

Warming up and down

Long - Splits

Monday May 23, 2011 #

6 PM

Grass/Road warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Asics

Grass/Road intervals 30:29 [5] 7.62 km (4:00 / km)
shoes: Asics

6x1km.
A fierce headwind today nearly going backwards on some stretches. Battled through and pleased with times considering they all could have been under 3:30 without the wind.
3:36, 3:38, 3:34, 3:37, 3:40 and 3:46. Felt dead after the 4th so struggled though the last two.

7 PM

Grass/Road warm up/down 10:23 [1] 1.8 km (5:46 / km)
shoes: Asics

Sunday May 22, 2011 #

3 PM

Orienteering 51:26 [3] *** 9.5 km (5:25 / km) +70m 5:13 / km
22c shoes: Asics

Ran some old course in Belfield. Map was very out of date but it didn't actually affect the course that much. Afterwards ran a couple of mini courses around the lake and running track. It was lashing rain on the warm up and then a bit mixed but really enjoyable training!

Saturday May 21, 2011 #

3 PM

Trail/Terrain 1:00:45 [3] 9.4 km (6:28 / km) +250m 5:42 / km
shoes: Inov-8 X-Talon 212

Easy terrain jog on Three rock. Horrible conditions but felt good plodding through the heather and on the tracks. Nice week of training and not too taxing.

Thursday May 19, 2011 #

5 PM

Grass/Road warm up/down 15:36 [1] 2.7 km (5:47 / km)
shoes: Asics

Grass/Road hills 23:15 [5] 5.16 km (4:30 / km) +210m 3:45 / km
shoes: Asics

6x 430m hill reps with jog down recovery again.
Reps were about 100secs and recovery just over two mins. Felt pretty good but they were still bloody tough!

6 PM

Grass/Road warm up/down 12:36 [1] 2.2 km (5:44 / km)
shoes: Asics

Wednesday May 18, 2011 #

Grass/Road 1:30:00 [3] 16.0 km (5:38 / km) +200m 5:18 / km
shoes: Asics

LSD around the usual route. Deer park was mostly in the forest getting in some sort of terrain. Gps died just before starting so dont know time but measured distance so thats right. Nice run but was so dehydrated at the end.

C • LSD? 10

Tuesday May 17, 2011 #

6 PM

Orienteering warm up/down 7:18 [1] 1.2 km (6:05 / km)
shoes: Inov-8 X-Talon 212

Orienteering 1:06:39 [4] *** 10.5 km (6:21 / km)
25c shoes: Inov-8 X-Talon 212

Donadea.
Didn't enjoy it that much because half the time was spent battling through nettles and a few of my routes went through 'white forest' which turned out to be head high thorns. Technique was solid but navigation was poor. Didn't use compass enough.

Orienteering warm up/down 5:55 [1] 1.0 km (5:55 / km)
shoes: Inov-8 X-Talon 212

Long - Splits

Monday May 16, 2011 #

6 PM

Grass/Road warm up/down 11:05 [1] 2.0 km (5:33 / km)
shoes: Asics

10:30 jogging and rest drills.

Grass/Road intervals 30:35 [5] 7.62 km (4:01 / km)
shoes: Asics

6x1km with 270m jog and 30secs rest in between each.
Can't remember exact times but they were pretty slow ~3:34. Was fairly easy going for the first few but got tougher by the end.

7 PM

Grass/Road warm up/down 10:13 [1] 1.6 km (6:23 / km)
shoes: Asics

Sunday May 15, 2011 #

12 PM

Orienteering 1:16:40 [5] *** 12.6 km (6:05 / km)
spiked:12/15c shoes: Inov-8 X-Talon 212

Newbridge Compass Challenge. Stopped at 'severe' (9.2km). Made about 10mins of mistakes but it was great fun, the best fingal event i've been to.
Kept swapping with Mike but ran away from him in the end. Sort of dissapointed i didn't carry on but i did'nt need to and i was fairly smashed at the end.
Don't know about the time.

Saturday May 14, 2011 #

3 PM

Static Bike 1:20:00 [2] 25.57 km (3:08 / km)
(rest day)

I think i pulled something where the thigh and hip meet. It was really painful to walk so skipped the terrain run and stayed home on the static bike. Shame to end a good week this way.

Friday May 13, 2011 #

Note

Sports day. Did various activities but had to walk home so too tired to do Belfield. A bit pissed off.

Thursday May 12, 2011 #

Note

Shame not getting to hill reps today but legs were wrecked after yesterday. Sports day tomorrow and might do a course iin Belfield after.

6 PM

Grass/Road warm up/down 10:30 [1] 1.9 km (5:32 / km)
shoes: Asics

Grass/Road tempo 20:35 [4] 5.0 km (4:07 / km) +40m 3:57 / km
shoes: Asics

20minute effort at Lindi's. Legs were sluggish so not that fast but it was fairly easy to keep up the pace. Happy with the last week's training and fitness at the moment. Need to work on speed a bit more so that 10:30 is achievable in 3k before EYOC.

7 PM

Grass/Road warm up/down 10:09 [1] 1.6 km (6:21 / km)
shoes: Asics

Wednesday May 11, 2011 #

3 PM

Grass/Road long 1:41:20 [3] 18.0 km (5:38 / km) +280m 5:13 / km
shoes: Inov-8 X-Talon 212

Long with Laurence to celebrate EYOC selection and finishing art for good for the JC. Horribly shattering on the legs and the inov8's were very painful on the roads. Happy with the amount and some sharp hills around the place. Treated myself to a cold bath afterwards :D

C • My mum drove past you two.. 2

Tuesday May 10, 2011 #

5 PM

Grass/Road 40:04 [4] 8.63 km (4:39 / km) +130m 4:19 / km
shoes: Asics

Deer Park fartlek?
10mins on,off,on,off. Quite pleased with the pace for the most part and kept same amount of effort up the hills. Started a bit slow on the second fast section. Nice session!

Monday May 9, 2011 #

6 PM

Grass/Road 12:54 [1] 2.4 km (5:22 / km)
shoes: Asics

Warming up.
12:12 jogging (a bit with Roar) and a couple of drills.

Grass/Road intervals 27:07 [5] 7.02 km (3:52 / km)
shoes: Asics

6x1k on the pitch, 170m jog recovery and a minute rest between each interval. Longest interval session i've done so suffered a bit. Aimed for around 3:30 each time- 3:27, 3:31, 3:31, 3:28, 3:31, 3:32.
Each recovery was around 1minute for the jogging. Happy with consistency of times but started too slow on the last one so had to push the last 300m harder than usual. Extremely tiring but great session!

7 PM

Grass/Road warm up/down 6:49 [1] 1.1 km (6:12 / km)
shoes: Asics

Jog home with Laurence and Roar.

Sunday May 8, 2011 #

1 PM

Orienteering 51:56 [4] *** 7.3 km (7:07 / km) +315m 5:51 / km
19c shoes: Inov-8 X-Talon 212

O-training on Djouce with Laurence. Ran a course from a while back but new rc's for most legs. Enjoyable!

Saturday May 7, 2011 #

2 PM

Running (Terrain) 1:16:01 [3] 11.62 km (6:33 / km) +400m 5:35 / km
shoes: Inov-8 X-Talon 212

On three rock with Laurence. Did some terrain around fairy castle but the run was far less than I wanted :(

Friday May 6, 2011 #

6 PM

Running 29:42 [1] 4.8 km (6:11 / km)
shoes: Asics

Knee still felt a bit painful so skipped the tempo i had planned and went for an easy jog in Belfield.

Thursday May 5, 2011 #

5 PM

Running warm up/down 14:50 [1] 2.5 km (5:56 / km)
shoes: Asics

Running hills 23:51 [5] 5.16 km (4:37 / km) +210m 3:50 / km
shoes: Asics

6x430m hill intervals with about 35metres climb in each one.
Finished each one in around 100secs and was pushing hard. Jog down recovery. Replacing Lindi's with these on thursday's.
Knees were painful on the descent each time.

6 PM

Running warm up/down 12:52 [1] 2.1 km (6:08 / km)
shoes: Asics

Met roar on the way home when he was searching for places to train....I was very surprised!

Wednesday May 4, 2011 #

5 PM

Running 37:30 [2] 6.92 km (5:25 / km) +110m 5:01 / km
shoes: Asics

Easy run in Deer. Legs a bit drowsy but woke up after about 3km. Two downhill parts in forest and uphills on the grass. Realised how awesome the place would be for a forest sprint :)

Tuesday May 3, 2011 #

Note
(rest day)

I planned to go for a run but found out in school that i had extra art after so too tired to go for one

Monday May 2, 2011 #

11 AM

Running warm up/down 15:00 [1]
shoes: Inov-8 X-Talon 212

Orienteering race 44:37 [5] **** 6.5 km (6:52 / km) +100m 6:22 / km
22c shoes: Inov-8 X-Talon 212

IOC relay.
Christian got us into third after first leg. Laurence didn't have the best run but handed to me in 4th.
Tried t get use to the map for 1 and used 14 as an attackpoint. Worked quite well only losing about 20 seconds from hesitancy.
Took the track to 2.
3 spike only about 5 seconds in the circle.
Didn't go where i wanted on 4 becasue the map sucked but got it well anyway.
6. Map was crap here so lost about 30-40seconds
9. Spiked another big depression that wasnt mapped.
10. Bad route.
11. Control was in the wrong place so lost about 1-1:30 mins
14. Missed the smaller track so had to work bad through the tough terrain 2mins
15. Too far left 1min
Good for the rest.
Dissapointed with my run but know i can only improve.

Sunday May 1, 2011 #

1 PM

Running warm up/down 15:00 [1]
shoes: Inov-8 X-Talon 212

Orienteering 1:03:37 [2] *** 8.0 km (7:57 / km) +210m 7:02 / km
14c shoes: Inov-8 X-Talon 212

IOC classic.
Lost 11mins at number 1 and then just wnted to give up. Lost another 6-7mins throughout the rest of the course.
Crap run but can improve :)

8 PM

Orienteering (MINI-O) 10:00 [2]
shoes: Asics

With colm because he wasnt there the other night

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