Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Orienteering	11	9:47:10	46.29	(12:41)	74.5	(7:53)	1960
Core	23	6:30:00
Swim	8	5:00:00
Grass/Road	5	4:23:11	29.52	(8:55)	47.5	(5:32)	160
Cycling	2	3:46:00
Trail/Terrain	3	3:10:26	16.65	(11:26)	26.8	(7:06)	1150
Gym	1	30:00
Total	49	33:06:47	92.46		148.8		3270
[1-5]	19	21:06:47

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Thursday Oct 30, 2014 #

6 PM

Grass/Road intervals 1:00:00 [5] 10.0 km (6:00 / km)

UCDAC.
5:30, 3:30, 3:00, 2:00, 1:00, :30. Didn't feel great and left calf got no power in the second half, really weird.

Wednesday Oct 29, 2014 #

Trail/Terrain 47:56 [3] 6.6 km (7:16 / km) +350m 5:44 / km

Lamb Doyle's to start of course and finish to car.

Orienteering 53:30 [3] 5.5 km (9:44 / km) +150m 8:34 / km

Night-o in Three Rock. Good training, hit most of the control sites really well and compass work was really good. Got stuck in shit for a few minutes at one point but other than that it was really fun.

Core 10:00 [0]

Tuesday Oct 28, 2014 #

Note

Thinking of starting to write my weekly plan at the start of the week, keep me focused. Not feeling too tired after the weekend but going to be sensible and not go to UCDAC tonight. Will do some night-o tomorrow, UCDAC on thursday, colours road relays on saturday and then munster champs on sunday. Good week!

6 PM

Core 10:00 [0]

Monday Oct 27, 2014 #

Event: Southeast League (Urban Sprint), Waterford City Centre

10 AM

Orienteering 28:22 [5] 6.5 km (4:22 / km)

Waterford City Urban.
Pretty good race, couple of small mistakes and hesitations. Unfortunately the printing was fairly atrocious so couldn't read some bits of the map. Still fun course and really enjoyed it.

Long - Splits

Sunday Oct 26, 2014 #

Event: Leinster League, Castlecomer Park

12 PM

Orienteering 35:28 [5] 5.4 km (6:34 / km) +100m 6:01 / km

LL Green at Castlecomer. Gorgeous new area with an awesome quarry section. Really enjoyed my run, lost time at 2 and 9. Took a while to warm up but pushed hard for the last few controls. Processes working well, happy out.

Green - Splits

Saturday Oct 25, 2014 #

Event: Night-O, Tramore Sand Dunes

2 PM

Orienteering 1:00:00 [3] 6.0 km (10:00 / km) +250m 8:17 / km

8 PM

Orienteering 1:20:00 [3] 8.0 km (10:00 / km) +300m 8:25 / km

Thursday Oct 23, 2014 #

1 PM

Swim 40:00 [0]

6 PM

Grass/Road intervals 1:02:45 [5] 12.5 km (5:01 / km)

UCDAC 4x7mins. Smaller group tonight for a really tough session. Got around the same distance every time, the third one was a bit slow. I was going really well on the 4th but then core collapsed and Cillín got a gap on me. This shiz gets you fit.

10 PM

Core 10:00 [0]