Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Orienteering	14	10:22:06	59.74	(10:25)	96.14	(6:28)	2335
Trail/Terrain	14	9:12:37	51.42	(10:45)	82.76	(6:41)	2570
Cycling	5	6:50:00
Grass/Road	8	4:24:25	28.83	(9:10)	46.4	(5:42)	70
Total	26	30:49:08	139.99		225.3		4975

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Thursday Jul 30, 2015 #

Trail/Terrain warm up/down 5:24 [2] 0.8 km (6:45 / km)
shoes: New Balance Fresh Foam 980

Trail/Terrain hills 40:54 [5] 6.4 km (6:23 / km) +400m 4:52 / km
shoes: New Balance Fresh Foam 980

4 x 1km, 100m climb.
5:32, 38, 41, 39.
Didn't feel particularly good before or during. Happy I got it done.

Trail/Terrain warm up/down 7:35 [2] 1.0 km (7:35 / km)
shoes: New Balance Fresh Foam 980

Wednesday Jul 29, 2015 #

Grass/Road 35:41 [2] 6.9 km (5:10 / km)
shoes: New Balance Fresh Foam 980

Didn't feel like doing much today so just went for an easy jog.

Tuesday Jul 28, 2015 #

Grass/Road warm up/down 8:34 [2] 1.3 km (6:35 / km)
shoes: VJ Irock

Orienteering 21:51 [5] 5.4 km (4:03 / km) +30m 3:56 / km
shoes: VJ Irock

Shanganagh Park.
Running course but still enjoyable.

Grass/Road warm up/down 9:33 [2] 1.4 km (6:49 / km)
shoes: VJ Irock

Monday Jul 27, 2015 #

Grass/Road 35:32 [2] 6.9 km (5:09 / km)
shoes: New Balance Fresh Foam 980

Sunday Jul 26, 2015 #

Trail/Terrain 1:37:25 [3] 15.5 km (6:17 / km) +550m 5:20 / km
shoes: VJ Irock

Pretty horrible weather but got to try out my new running tights!

Saturday Jul 25, 2015 #

Trail/Terrain warm up/down 5:47 [2] 0.8 km (7:14 / km)
shoes: VJ Irock

Orienteering 1:18:11 [4] 11.1 km (7:03 / km) +400m 5:58 / km
shoes: VJ Irock

Barnaslingan.
9.1km straight line, 3 courses run as one.
Bramble fest meant a few of the sites were unaccessible but just moved on quickly. Broke my compass after 35mins so no practice with it after that.

Trail/Terrain warm up/down 5:54 [2] 0.8 km (7:22 / km)
shoes: VJ Irock

Cycling 50:00 [3]

Thursday Jul 23, 2015 #

Trail/Terrain warm up/down 8:14 [2] 1.2 km (6:52 / km) +50m 5:41 / km
shoes: New Balance Fresh Foam 980

Trail/Terrain hills 52:44 [5] 8.2 km (6:26 / km) +500m 4:56 / km
shoes: New Balance Fresh Foam 980

5 x 1km, 100m climb.
5:46, 42, 44, 52, 49.
Struggle by the end.

Trail/Terrain warm up/down 8:01 [2] 1.1 km (7:17 / km)
shoes: New Balance Fresh Foam 980

Cycling 50:00 [3]

Wednesday Jul 22, 2015 #

Cycling 1:35:00 [3]

Johnny Foxes loop.

Tuesday Jul 21, 2015 #

Trail/Terrain warm up/down 9:20 [2] 1.6 km (5:50 / km)
shoes: VJ Irock

Orienteering 30:00 [5] 6.8 km (4:25 / km) +50m 4:15 / km
shoes: VJ Irock

Phoenix Park. Nice run out, very enjoyable course.

Trail/Terrain warm up/down 8:29 [2] 1.2 km (7:04 / km)
shoes: VJ Irock

Monday Jul 20, 2015 #

Grass/Road 34:58 [3] 6.87 km (5:05 / km)
shoes: New Balance Fresh Foam 980

Sunday Jul 19, 2015 #

Trail/Terrain 1:30:01 [3] 14.5 km (6:12 / km) +500m 5:18 / km
shoes: VJ Irock

Fairy Castle, Tibradden, Pine Forest loop.

Saturday Jul 18, 2015 #

Trail/Terrain 13:00 [2] 2.3 km (5:39 / km)
shoes: VJ Irock

Orienteering 37:14 [4] 6.0 km (6:12 / km) +100m 5:44 / km
shoes: VJ Irock

Middle course on Bull Island. Tricky to hit some control points on small features but mostly ok. Trying to really simplify navigation.

Trail/Terrain warm up/down 12:22 [2] 2.3 km (5:23 / km)
shoes: VJ Irock

Cycling 1:00:00 [3]

Bull Island is miles away. Massive headwind.

Thursday Jul 16, 2015 #

Trail/Terrain warm up/down 15:06 [2] 1.8 km (8:23 / km) +100m 6:34 / km
shoes: New Balance Fresh Foam 980

Trail/Terrain hills 39:55 [5] 6.4 km (6:14 / km) +400m 4:45 / km
shoes: New Balance Fresh Foam 980

4 x 1km, 100m climb.
Aonghus' hill reps which I nabbed off Colm's log.
5:54, 54, 59, 55.
Tough.

Trail/Terrain warm up/down 9:25 [2] 1.4 km (6:44 / km)
shoes: New Balance Fresh Foam 980

Wednesday Jul 15, 2015 #

Cycling 2:35:00 [3]

47km, 700m climb.

Tuesday Jul 14, 2015 #

Grass/Road warm up/down 9:47 [2] 1.6 km (6:07 / km)
shoes: VJ Irock

Orienteering 20:06 [5] 5.1 km (3:56 / km) +30m 3:50 / km
shoes: VJ Irock

Tymon Park.
Good race, felt I was orienteering well and fast. Lost 30 seconds to Laurence on 7 going long way around the paths to the control due to poor control description. Lost about 15 seconds getting stuck in crap to 9 as well. Happy overall though.

Grass/Road 8:10 [2] 1.3 km (6:17 / km)
shoes: VJ Irock

Monday Jul 13, 2015 #

Grass/Road 33:44 [3] 6.87 km (4:55 / km)
shoes: New Balance Fresh Foam 980

Trying to do easy runs a little faster.

Saturday Jul 11, 2015 #

Grass/Road 26:36 [2] 3.94 km (6:45 / km) +70m 6:12 / km
shoes: New Balance Fresh Foam 980

Jogging from hostel to Ekeberg.

Orienteering 30:00 [3] 4.0 km (7:30 / km) +150m 6:19 / km
shoes: New Balance Fresh Foam 980

Ekeberg sprinting.

Grass/Road 19:56 [2] 3.17 km (6:17 / km)
shoes: New Balance Fresh Foam 980

Jog to opera house and then to the fortress.

Orienteering 14:00 [4] 3.2 km (4:22 / km) +70m 3:57 / km
shoes: New Balance Fresh Foam 980

Sprint in the fortress. Tried to go hard but wasn't concentrating at all. Dehydrated and feeling poorly, understandably.

Grass/Road 9:54 [2] 1.65 km (6:00 / km)
shoes: New Balance Fresh Foam 980

From fortress to hostel. Absolutely wrecked but good way to spend last day in Norway.

Friday Jul 10, 2015 #

Orienteering 40:01 [5] 6.1 km (6:34 / km) +215m 5:35 / km
shoes: VJ Irock

JWOC Relay Leg 1-39th +9:23
27th overall (18th nation).
Ok race, a few mistakes that shouldn't have happened. Main problem was physical. Couldn't handle the terrain, walking a lot. Lots to work on.

Trail/Terrain 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Irock

Thursday Jul 9, 2015 #

Trail/Terrain 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Irock

Orienteering 1:33:54 [5] 13.5 km (6:57 / km) +400m 6:03 / km
shoes: VJ Irock

JWOC Long-108th
Started well but had a big miss at 5. Very scrappy and slow in the technical controls and got progressively slower as the race went on and I tired. Course and terrain were awesome. Lots of positives but not very happy overall.

Trail/Terrain 7:30 [2] 1.0 km (7:30 / km)
shoes: VJ Irock

Wednesday Jul 8, 2015 #

Trail/Terrain 28:01 [2] 4.16 km (6:44 / km) +70m 6:13 / km
shoes: New Balance Fresh Foam 980

Jog around at Vierli. Had a map with me but all the paths on it don't exist so was swimming in marshes for a while. Fun run.

Tuesday Jul 7, 2015 #

Trail/Terrain warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Irock

Orienteering 29:28 [5] 4.2 km (7:01 / km) +120m 6:08 / km
shoes: VJ Irock

JWOC Middle C Final.
Decent race. Beautiful terrain.
Looking back, it wasn't a very good run.

Trail/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Irock

Monday Jul 6, 2015 #

Trail/Terrain warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Irock

Orienteering 36:12 [5] 5.5 km (6:35 / km)
shoes: VJ Irock

JWOC Middle Qual.
Huge miss to 2, some smaller mistakes in the circle after that but they added up. C final, fuck.

Trail/Terrain warm up/down 7:30 [2] 1.0 km (7:30 / km)
shoes: VJ Irock

Sunday Jul 5, 2015 #

Grass/Road warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Irock

Orienteering 17:17 [5] 4.1 km (4:13 / km) +100m 3:45 / km
shoes: VJ Irock

JWOC Sprint-72nd
Not great, but solid.

Grass/Road warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Irock

Saturday Jul 4, 2015 #

Event: JWOC 2015

Orienteering 20:00 [3] 2.6 km (7:42 / km) +120m 6:15 / km
shoes: VJ Irock

Middle model. Nailed everything.

Orienteering 13:52 [3] 2.54 km (5:28 / km) +50m 4:58 / km
shoes: VJ Irock

Sprint model. 1 control hard, 1 easy. Forest parts weren't great but the rest good.

Trail/Terrain warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: VJ Irock

Cool down jog.

Friday Jul 3, 2015 #

Note
(rest day)

Thursday Jul 2, 2015 #

Orienteering 50:00 [3] 6.0 km (8:20 / km) +150m 7:24 / km
shoes: VJ Irock

Training at Rotvelhaugen. I wasn't very good on this map, neglected my compass and misreading the map in some places. Dropped 2mins at 4, 20secs at 5, 1min at 6 and 2mins at 12. Technical area with lots of bushy vegetation. I didn't deal with it very well.

Orienteering 40:00 [3] 5.0 km (8:00 / km) +150m 6:57 / km
shoes: VJ Irock

Training from the cabin in Vierli. Really nice area and really good map. A lot better than earlier.

Wednesday Jul 1, 2015 #

Orienteering 50:00 [3] 5.0 km (10:00 / km) +200m 8:20 / km
shoes: New Balance Fresh Foam 980

Training at Sauraai. I went 1,2,3,4,14,13,10,11,12,15. Shadowed by Colm from 2-4. Really beautiful forest, going slowly but navigating really well.

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