Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Jan 31, 2013:

activity

time

miles

Grass/Road

15:01:36

101.11

(8:55)

162.71

(5:32)

1600

Orienteering

11:16:52

55.5

(12:12)

89.32

(7:35)

1610

220c

Trail/Terrain

5:31:49

27.97

(11:52)

45.01

(7:22)

1717

Total

31:50:17

184.58

(10:21)

297.05

(6:26)

4927

220c

averages - weight:61.5kg

2:13

0:00

» now

Thursday Jan 31, 2013 #

5 PM

Grass/Road 15:30 [2] 2.5 km (6:12 / km) +70m 5:26 / km
shoes: Brooks

Grass/Road 30:00 [3] 5.8 km (5:10 / km) +90m 4:48 / km
shoes: Brooks

Supposed to be a tempo but legs were really tired so turned into a nice run. Achilles were really tight.

6 PM

Grass/Road 15:03 [2] 2.36 km (6:23 / km)
shoes: Brooks

Wednesday Jan 30, 2013 #

4 PM

Grass/Road long 1:30:14 [3] 15.24 km (5:55 / km) +350m 5:19 / km
shoes: Brooks

Easy long run, calfs were a bit sore.

Tuesday Jan 29, 2013 #

5 PM

Grass/Road warm up/down 15:00 [2] 2.58 km (5:49 / km)
shoes: Brooks

Achilles was absolutely wrecked at the start. Got a bit better after stretching but was thinking of going home.

Grass/Road intervals 30:10 [4] 8.0 km (3:46 / km)
shoes: Brooks

This is just the actual running time.
Pyramid session, bit longer than last week but slower.
400,800,1200,1600,1600,1200,800,400.
Times weren't very fast, wasn't pushing hard. It all felt really easy though so hopefully speed is coming back. 1min rest between interval and then 3mins before descending.

6 PM

Grass/Road warm up/down 18:49 [2] 2.91 km (6:28 / km)
shoes: Brooks

Monday Jan 28, 2013 #

5 PM

Grass/Road 1:03:27 [3] 11.62 km (5:28 / km) +270m 4:54 / km
shoes: Brooks

Felt a lot better today. Pushed the uphills a bit harder.

Sunday Jan 27, 2013 #

Note
(rest day)

I'm think I'm coming down with something but realistically I'm a useless fucker.

Saturday Jan 26, 2013 #

6 PM

Orienteering 33:31 [4] *** 5.28 km (6:21 / km) +45m 6:05 / km
20c shoes: Inov8 X-Talon 212 NEW!

Night-O in Cronykeery. Such a cool race! Great map and course was pretty good. Nice and runnable and still managing to be technical in some parts. Didn't get a warm up so shins tightened up a lot and it was difficult to run in some places.

Orienteering 23:45 [3] *** 3.31 km (7:11 / km) +30m 6:52 / km
15c shoes: Inov8 X-Talon 212 NEW!

Ran the short afterwards for training.

Trail/Terrain warm up/down 7:07 [2] 0.89 km (7:59 / km)
shoes: Inov8 X-Talon 212 NEW!

Made sure to get a cool down after.

Friday Jan 25, 2013 #

Note
(rest day)

Thursday Jan 24, 2013 #

11 AM

Grass/Road warm up/down 9:47 [2] 1.5 km (6:31 / km)
shoes: Inov8 X-Talon 212 NEW!

Grass/Road race 17:59 [5] 4.57 km (3:56 / km) +100m 3:33 / km
shoes: Inov8 X-Talon 212 NEW!

East Leinster XC in Avondale. Qualified for Leinster's!!!! 15th so snuck in...Shins got really tight towards the end so had nothing to give and let a guy go past me. He got sick at the end so he was going harder than me...really happy I made it though.

12 PM

Orienteering 34:36 [3] *** 4.47 km (7:44 / km)
shoes: Inov8 X-Talon 212 NEW!

Went for a run around the permanent controls after. Was really tight and cold so cut out a couple of controls that went through really mingin' bits.

Wednesday Jan 23, 2013 #

Note
(rest day)

East Leinster XC tomorrow and doing some orienteering after as well.

Tuesday Jan 22, 2013 #

4 PM

Grass/Road warm up/down 13:31 [2] 2.32 km (5:50 / km)
shoes: Brooks

Warm up to creche.

Grass/Road intervals 38:54 [5] 7.52 km (5:10 / km)
shoes: Brooks

Intervals with Colm on the road by the creche. Pyramid session.
400,600,800,1000,1500,1000,800,600,400. The time above includes static rests between. Pace was ~3:20-40m/km. Colm was always ahead of me. Didn't feel great and my right calf was acting up a bit. The times would have been real fast on a track because the road and path we were using were very muddy and slippery and my shoes had no grip at all. Hopefully do these every week with the group.

5 PM

Grass/Road warm up/down 15:42 [2] 2.23 km (7:02 / km)
shoes: Brooks

Monday Jan 21, 2013 #

5 PM

Grass/Road 1:02:44 [2] 10.31 km (6:05 / km) +260m 5:24 / km
shoes: Brooks

Easy run. Ground was very sloshy so stuck to roads. Right calf got quite sore though so only managed a slow pace.

Sunday Jan 20, 2013 #

12 PM

Trail/Terrain warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Warm up and map cool down.

Orienteering 52:57 [5] *** 9.55 km (5:33 / km) +50m 5:24 / km
25c shoes: Inov8 X-Talon 212 NEW!

Donadea local event.
Had a good run and was happy after last night's disaster. Lost a bit too much to 10 being stuck in some shit but no other major time losses. Was running with Eoin for a few controls but lost him to 18 and 19. Still, happy with how I did.

Saturday Jan 19, 2013 #

6 PM

Orienteering 1:46:50 [3] *** 8.92 km (11:59 / km) +300m 10:15 / km
shoes: Inov8 X-Talon 212 NEW!

Night-O in Carrickgolligan. Planned on running the long and short but the long took far too long. Had an absolutely shit run, head wasn't in it and wasn't bothered to concentrate. Not good. Perked up a bit collecting controls.

Thursday Jan 17, 2013 #

5 PM

Grass/Road warm up/down 15:01 [2] 2.35 km (6:23 / km)
shoes: Brooks

Grass/Road tempo 29:59 [4] 6.76 km (4:26 / km) +50m 4:17 / km
shoes: Brooks

Weather was absolutely atrocious! Pissing rain for the whole thing. Glad I got out though!

6 PM

Grass/Road warm up/down 15:03 [2] 2.15 km (7:00 / km)
shoes: Brooks

Wednesday Jan 16, 2013 #

1 PM

Grass/Road warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Grass/Road race 16:09 [5] 4.1 km (3:56 / km) +25m 3:49 / km
shoes: Inov8 X-Talon 212 NEW!

XC race in DCU. Horrendously muddy so pace was really slow. Quite sore and tired but still managed 21st which is good.

Tuesday Jan 15, 2013 #

5 PM

Grass/Road warm up/down 20:08 [2] 3.38 km (5:57 / km)
shoes: Brooks

Grass/Road intervals 21:49 [4] 4.98 km (4:23 / km) +35m 4:14 / km
shoes: Brooks

4*1km. Have an XC race tomorrow so didn't do too much. 2min recovery between each. Just did them at tempo pace so was very comfortable.

6 PM

Grass/Road warm up/down 21:40 [2] 3.0 km (7:13 / km)
shoes: Brooks

Monday Jan 14, 2013 #

5 PM

Grass/Road 1:07:48 [3] 11.9 km (5:42 / km) +140m 5:23 / km
shoes: Brooks

Easy run.

Sunday Jan 13, 2013 #

2 PM

Orienteering long 1:31:05 [3] **** 9.05 km (10:04 / km) +400m 8:15 / km
shoes: Inov8 X-Talon 212 NEW!

O-training with Colm and Conor on Fair Mountain. Laurence planned us a multi technique course. Started with control pick, then long pure compass legs, then contour only, corridor and finished with a few long legs. Was going good until the contour where the map doesn't reflect the ground at all. Did the first two in the corridor but then it went through the horrible green forest so we skipped to 19. Didn't bother going to 24, but it was a good routechoice leg for an actual race. Ground was so frozen, stepped into plenty of ice covered puddles. Also got a perfect view of Colm slipping off an icy crag and nearly killing himself...scary stuff.

Saturday Jan 12, 2013 #

12 PM

Grass/Road 40:01 [2] 6.5 km (6:09 / km)
shoes: Brooks

Easy run before the night-o.

6 PM

Orienteering 1:17:00 [3] *** 9.16 km (8:24 / km) +350m 7:03 / km
shoes: Inov8 X-Talon 212 NEW!

Night-o in Three Rock. Did the long course first and then the middle. 7 and 9 on the long course were in the wrong place so that sucked a bit but it was still really enjoyable. Love night-o.

Thursday Jan 10, 2013 #

5 PM

Grass/Road warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks

Grass/Road tempo 30:00 [4] 7.07 km (4:15 / km) +70m 4:03 / km
shoes: Brooks

Tempo in Belfield. Felt pretty good the whole way but don't know if it was fast. Didn't have Garmin so will update distances later.

6 PM

Grass/Road warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Brooks

Wednesday Jan 9, 2013 #

3 PM

Trail/Terrain long 1:11:16 [3] 10.33 km (6:54 / km) +450m 5:40 / km
shoes: Brooks

Run on Three Rock with Colm and Laurence. Wrong shoe choice, twas really muddy. Nice run but was suffering on the climbs a bit.

Tuesday Jan 8, 2013 #

5 PM

Grass/Road warm up/down 20:04 [2] 3.5 km (5:44 / km)
shoes: Brooks

Grass/Road intervals 23:20 [5] 4.55 km (5:08 / km)
weight:61.5kg shoes: Brooks

10*400 with 1min recovery. Ranging from 77-82secs. Quite happy with that as they were comfortable enough. Hamstrings were sore.

6 PM

Grass/Road warm up/down 20:10 [2] 2.99 km (6:45 / km)
shoes: Brooks

Monday Jan 7, 2013 #

5 PM

Grass/Road 1:13:12 [3] 12.19 km (6:00 / km) +140m 5:41 / km
shoes: Brooks

Tried to go a bit faster but was wearing too much and felt really tired.

Sunday Jan 6, 2013 #

12 PM

Trail/Terrain long 2:13:40 [3] 18.3 km (7:18 / km) +650m 6:12 / km
shoes: Inov8 X-Talon 212 NEW!

Awesome long run with Colm and Eoin. Loads in terrain which was great! Great fun!

Saturday Jan 5, 2013 #

Note
(rest day)

Long run tomorrow and then training plan starts again.

Friday Jan 4, 2013 #

12 PM

Orienteering long 2:00:55 [3] **** 18.65 km (6:29 / km) +300m 6:00 / km
105c shoes: Inov8 X-Talon 212 NEW!

On the Curragh.
Ran over to Sunnyhill from rugby club taking in a few controls. Then did the 101 controls course. Had a really shit print off so it was quite slow and got mentally tired half way round and struggled for the rest. Was really tired but still took in a few controls on the way back to Lumville. Good training!

Thursday Jan 3, 2013 #

2 PM

Orienteering 1:19:21 [4] **** 12.91 km (6:09 / km) +100m 5:55 / km
31c shoes: Inov8 X-Talon 212 NEW!

Ran an old brown course on Bull Island. A bit hesitant because there were no flags. Did the course in like 74 so would have been slower than I was the last time but I killed myself that day. Enjoyed it and was moving well without pushing.

C • Long Run 1

3 PM

Orienteering 22:23 [2] ***** 2.42 km (9:15 / km) +35m 8:38 / km
shoes: Inov8 X-Talon 212 NEW!

Did an old training after the course. Line-o, corridor and compass exercise on a 1:10,000 map. Ridiculously hard to read moving fast so had to slow down. Line-o and corridor went well but struggled with the compass section. Did this in like an hour the last time so a good improvement!

Wednesday Jan 2, 2013 #

5 PM

Trail/Terrain warm up/down 9:24 [2] 1.49 km (6:19 / km)
shoes: Brooks

Orienteering 34:29 [3] *** 5.6 km (6:09 / km)
24c shoes: Brooks

Legs were absolutely screwed after yesterday so just went for a very easy night-o run in Belfield.

6 PM

Grass/Road warm up/down 10:22 [2] 1.53 km (6:47 / km)
shoes: Brooks

Tuesday Jan 1, 2013 #

1 PM

Trail/Terrain long 1:30:22 [3] *** 11.0 km (8:13 / km) +617m 6:25 / km
shoes: Inov8 X-Talon 212 NEW!

Sugarloaf run. Went up, around the back for some orienteering and then all the way around and back up again and then back to the car. Really tough run, all on really rocky tracks or through rough terrain. Still, this is what I need to be doing to be ready for the rocky JWOC terrain. Hills were a struggle, extremely tight calves need stretching!

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