Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Trail/Terrain	8	8:17:44	40.78	(12:12)	65.64	(7:35)	2800
Grass/Road	18	7:23:09	48.65	(9:07)	78.29	(5:40)	280
Static Bike	6	5:10:00
Orienteering	4	3:30:19	18.7	(11:15)	30.09	(6:59)	950
Total	32	24:21:12	108.13		174.02		4030

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Friday Aug 30, 2013 #

Note
(sick) (rest day)

Still sick, no better at all. Really pissed, need to train!

Monday Aug 26, 2013 #

Note
(sick) (rest day)

Feel like shit.

Sunday Aug 25, 2013 #

3 PM

Trail/Terrain 1:30:14 [3] 13.9 km (6:29 / km) +600m 5:20 / km
(sick) shoes: Inov8 X-Talon 212 NEW!

Djouce with Laurence. Really felt the effects of being sick. Had no strength at all and could only jog slowly/walk up the steep part. Had stomach pains as well so not a great day for running on my part.

Saturday Aug 24, 2013 #

9 PM

Static Bike 50:00 [3]
(sick)

Sore throat and cold so din't do planned tempo.

Friday Aug 23, 2013 #

9 PM

Grass/Road warm up/down 8:26 [2] 1.31 km (6:26 / km)
shoes: Inov8 X-Talon 212 NEW!

10 PM

Orienteering 24:36 [3] 4.0 km (6:09 / km)
shoes: Inov8 X-Talon 212 NEW!

Night sprintervals in UCD. Took them pretty easy, just a nice technical session.

Grass/Road warm up/down 9:09 [2] 1.22 km (7:30 / km)
shoes: Inov8 X-Talon 212 NEW!

Thursday Aug 22, 2013 #

12 PM

Trail/Terrain long 1:33:23 [3] 13.5 km (6:55 / km) +400m 6:01 / km
shoes: Inov8 X-Talon 212 NEW!

Calves and ankles were very sore so I was struggling a bit. Really nice route, went exploring pine forest. Will be really great for O!

6 PM

Grass/Road warm up/down 10:36 [2] 1.66 km (6:23 / km)
shoes: Brooks Glycerin

Grass/Road intervals 17:33 [4] 3.69 km (4:45 / km)
shoes: Brooks Glycerin

Short, snappy intervals session at Lindi's. 2,4,8,8,4,2 sides of the pitch.
2-39s 208m
4-1:26 441m
8-2:58 871m
8-3:02 885m
4-1:26 441m
2-41s 217m.
Nice session, happy after the run earlier.

7 PM

Grass/Road warm up/down 10:09 [2] 1.22 km (8:19 / km)
shoes: Brooks Glycerin

Wednesday Aug 21, 2013 #

Note
(rest day)

Bit wrecked, think I'm a bit sick or something.

Tuesday Aug 20, 2013 #

2 PM

Grass/Road warm up/down 16:20 [2] 2.5 km (6:32 / km)
shoes: Brooks

Grass/Road intervals 22:22 [4] 4.0 km (5:36 / km)
shoes: Brooks

8x400. Felt very restricted while running so times were slow. Couldn't push at all. 76-83secs.

3 PM

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

Sunday Aug 18, 2013 #

4 PM

Trail/Terrain long 3:36:02 [3] 24.92 km (8:40 / km) +1500m 6:40 / km
shoes: Inov8 X-Talon 212 NEW!

Three Rock to Kippure, much anticipated, finally arrived. Felt bad at the start, stomach pains i had had all day. Hit fairy castle no bother. Cut through the heather to the wicklow way. Broke into some farmer's land, good runnability. Up by the left of Glendoo, terrain starts beautiful turns into tough heather. Already starting to tire. Over the road into the Featherbeds, really heathery. Hit a track, my god the beaut! Cut across to another track that leads us to the foot of Kippure. Take my gel, i'll need it. Small trail leading up the hill but still a bloody tough hill, especially with sections of sopping peat. Legs dying, but see the top. Keep running, the top still far away. Eventually reach the summit and take in the sweet views. Bitterly cold wind blowing on top so wait for Colm and we're gone again. Mad descent off Kippure, peat hags, trails...awesome! Hit the track that leads us back to Glendoo. Up over the top, nab a nutrigrain from Colm. Some tough shit on the way back to the farm, break in again but couldn't care less at this point. Up to the road, then up the wicklow way. Don't have the legs to summit fairy castle so we cut left. Down the small trail to the vehicle track then down the small trail leading to the barn. Final stretch for home now, open stride....go back to jogging. Legs sore, tired, dead. See the car, touch it, sit in the boot for a while sipping my water. Done.

Saturday Aug 17, 2013 #

6 PM

Grass/Road warm up/down 20:01 [2] 3.5 km (5:43 / km)
shoes: Brooks Glycerin

Grass/Road tempo 20:00 [5] 5.2 km (3:51 / km)
shoes: Brooks Glycerin

20min tempo. Pretty tired and had a really bad patch after 10mins where I was thinking of stopping. Quite a hilly route but really didn't eat enough before doing this. Still pretty pleased with it.

7 PM

Grass/Road warm up/down 20:01 [2] 3.0 km (6:40 / km)
shoes: Brooks Glycerin

Very slow cool down.

Friday Aug 16, 2013 #

11 AM

Trail/Terrain 46:39 [4] 6.0 km (7:47 / km) +300m 6:13 / km
shoes: Inov8 X-Talon 212 NEW!

Hellfire hill reps. These felt so much harder than previously, times were ridiculous. Everyone was suffering so much more than usual though, it was very strange. Hamstrings gone on the shorts. Probably a result of basically two weeks off from hills ad a hard week so far this week.

Thursday Aug 15, 2013 #

6 PM

Grass/Road warm up/down 10:30 [2] 1.6 km (6:34 / km)
shoes: Brooks Glycerin

Grass/Road intervals 22:00 [5] 4.85 km (4:32 / km)
shoes: Brooks Glycerin

Session was 3x8min. Managed to do 2x8 and then a 1x2min. Really hard session, stomach didn't feel good and the quality wouldn't have been good if i had done the last 8min. Happy with it though, pushing the whole way. Lindi's sessions are quality stuff.

7 PM

Grass/Road 21:04 [2] 3.2 km (6:35 / km)
shoes: Brooks Glycerin

Long cool down in th rain unfortunately.

Wednesday Aug 14, 2013 #

6 PM

Grass/Road 1:02:18 [3] 11.3 km (5:31 / km) +180m 5:06 / km
shoes: Brooks

Didn't feel very good, too much effort for what it was.

Tuesday Aug 13, 2013 #

7 PM

Grass/Road 38:41 [3] 7.0 km (5:32 / km) +100m 5:09 / km
shoes: Brooks Glycerin

Supposed to be 50mins but didn't feel good at all so stopped after getting some foot pain. Think my shoes are too big....

Monday Aug 12, 2013 #

6 PM

Grass/Road warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks Glycerin

7 PM

Grass/Road intervals 16:00 [5] 3.52 km (4:33 / km)
shoes: Brooks Glycerin

Lindi' training for the first time in like 3 years....realised how much I was missing it! Really good tough session 8x400 with 30secs(!) recovery. Started with a 72 and realised i couldn't do it with just 30s recovery so started at every minute.
72,75,79,80,83,83,82,80.
Kept it controlled for the last few where I was really feeling it. Felt really ill also which didn't help on such a rough session. Enjoyed it though, good to get back into quality training!

Grass/Road warm up/down 32:38 [2] 5.0 km (6:32 / km)
shoes: Brooks Glycerin

Long cool down jog. Didn't feel good at all, don't think I ate enough before running.

Sunday Aug 11, 2013 #

Note
(rest day)

7.5hrs surveying in Maynooth. Dead.

Saturday Aug 10, 2013 #

Note
(injured) (rest day)

All my leg bones are aching. Weird.

Friday Aug 9, 2013 #

7 PM

Grass/Road 15:09 [3] 3.0 km (5:03 / km)
shoes: Brooks Glycerin

Feet sore. These shoes are so annoying!

Static Bike 10:00 [4]

Straight after run. Just over intensity 4 but was sweating a lot after the run.

Thursday Aug 8, 2013 #

5 PM

Static Bike 1:00:00 [3]

6 PM

Grass/Road 15:08 [2] 2.4 km (6:18 / km)
shoes: Brooks Glycerin

Pain on top of foot but no ankle pain.

Wednesday Aug 7, 2013 #

12 PM

Static Bike 1:00:00 [3]

4 PM

Grass/Road 10:03 [2] 1.7 km (5:55 / km)
(injured) shoes: Brooks Glycerin

Not much pain in the ankle today but still some foot pain.

Tuesday Aug 6, 2013 #

11 AM

Static Bike 1:09:00 [4]

5 PM

Grass/Road 10:01 [1] 1.62 km (6:11 / km)
(injured) shoes: Brooks Glycerin

Rehab run.
Orthopedic insoles hurt....normal insoles hurt.....not good.

Monday Aug 5, 2013 #

Note

Time for reflection on the Scottish.
I don't like losing at all, especially when i know i'm capable of winning.
I have to be more disciplined in trying to beat this shin injury, have been very lazy since jwoc and my last three days were ruined as a result.
I have to nail down my orienteering technique, got it at the end of day 2 where i lost about 10secs in mistakes in 3km, gaining time on the leaders.

There are some positives.
This was better than i have ever done before in scottish terrain, even when just jogging i wasn't that far behind the winners.
The terrain bodes well for what will be a sweet WOC 2015.
I now have the motivation to train hard for the next few weeks before school starts again, just one more year!

Another great thing is that the season isn't over yet!
JHI's and SHI's in September and then hopefully will get to EYOC in October.

I will train a lot less than previously this year due to the old LC but i think that it will be better for me. Quality over quantity, something I neglected this year. I will be running 4 days a week with 3 key sessions per week. The rest of my training will be cross training e.g cycling to school etc. Hopefully I will be able to stay injury free as well!

At the moment, taking a small break this week. Just cycling with maybe 10mins easy running per day. Keeping up the core work and will try and get into ice baths again! Keeping rolling too so I have no pain when I start training seriously again. Looking forward to bigger and better things this year!

3 PM

Static Bike 1:01:00 [3]

Taking a week off serious running.

Saturday Aug 3, 2013 #

10 AM

Trail/Terrain warm up/down 11:59 [2] 1.75 km (6:51 / km)
shoes: Inov8 X-Talon 212 NEW!

11 AM

Orienteering race 1:08:46 [5] **** 9.29 km (7:24 / km) +450m 5:58 / km
shoes: Inov8 X-Talon 212 NEW!

Shins and ankles very sore so could only jog around. Didn't help my ankles that the terrain was very rough and marshy. Boring course as well, just elephant tracks in the last part. All time lost due to slow running because of injury. 15th on the day, 9th overall. Shit.

Friday Aug 2, 2013 #

12 PM

Trail/Terrain warm up/down 24:24 [2] 3.62 km (6:44 / km)
shoes: Inov8 X-Talon 212 NEW!

Shins very sore.

Orienteering race 57:53 [5] **** 9.1 km (6:22 / km) +250m 5:36 / km
shoes: Inov8 X-Talon 212 NEW!

Shins sore for the first part but got better. Didn't help that my brain wasn't working at all. Somehow got 8th on the day, but 7(!)mins behind. Shit performance.

2 PM

Trail/Terrain warm up/down 5:03 [2] 0.45 km (11:19 / km)
shoes: Inov8 X-Talon 212 NEW!

Thursday Aug 1, 2013 #

11 AM

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

Orienteering race 59:04 [4] **** 7.7 km (7:40 / km) +250m 6:36 / km
shoes: Inov8 X-Talon 212 NEW!

Couldn't run hard in the tough terrain because of my shins. Still made some mistakes. Pain subsided for the last few controls and got some competitive splits at the end. 19th on the day, not surprised.

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