Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Running	4	2:06:14	13.14	(9:37)	21.14	(5:58)
Orienteering	1	45:23	3.91	(11:37)	6.29	(7:13)		9 /	18c	50%
warm up/down	5	43:58	0.43		0.7
Rugby	1	40:00
Cycling	1	10:20	1.49	(6:56)	2.4	(4:18)	10
Strength	1	7:00
Stretching	1	5:30
Total	6	4:38:25	18.97		30.53		10	9 /	18c	50%
[1-5]	6	4:35:25

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Sunday Sep 13, 2009 #

warm up/down warm up/down 6:00 [2]
shoes: VJ orienteering shoes

Orienteering race 45:23 [4] ** 6.29 km (7:13 / km)
spiked:9/18c shoes: VJ orienteering shoes

Probably my worst scatter-o ever ,alot of mistakes mainly because of low concentration. had planned an ok route but all went to pieces when i took the wrong path going to a different control. tried to pull it back as best i could but i had already done too much damage :(. and the intensity was nearing 3.

It was hilarious going to the first control. it was in the wrong place and like 7 people were looking for it on the inside of the hedge beside the building like it said on the descriptions when it was actually on the outside of the hedge. i got to it first cause colm moran yelled its on the outside and i was first to react. :)

Saturday Sep 12, 2009 #

Note
(rest day)

Friday Sep 11, 2009 #

warm up/down warm up/down 5:00 [1]

Rugby 40:00 [3]

trial matches did alright got a few good tackles in.

Thursday Sep 10, 2009 #

warm up/down warm up/down 7:00 [2]
shoes: Adidas good years

Running intervals 15:00 [4] 2.94 km (5:06 / km)
shoes: Adidas good years

good run last lap laurence went pegging and i dropped off the back of him

lap times:
5mins-920m
2min break
5mins-1020m
2min break
5mins-1000m

Wednesday Sep 9, 2009 #

Cycling warm up/down 6:00 [2] 1.2 km (5:00 / km) +10m 4:48 / km
shoes: Adidas good years

Stretching 3:00 [0]
shoes: Adidas good years

Running 56:07 [4] 10.0 km (5:37 / km)
shoes: Adidas good years

Diffucult run in belfield kept forcing myself to go on. going to do one of these every week to build up my stamina for big orienteering events.

C • fair play... 1

Stretching 2:30 [1]
shoes: Adidas good years

Cycling warm up/down 4:20 [2] 1.2 km (3:37 / km)
shoes: Adidas good years

Note

When the events start i have decided to do the green cause that is the only way i will get better at navigation and fitness over terrain

Tuesday Sep 8, 2009 #

warm up/down warm up/down 6:58 [2]
shoes: Adidas good years

Running 33:07 [3] 5.0 km (6:37 / km)
shoes: Adidas good years

Easy enough run with laurence in belfield. i got to set the pace which was good as i didnt want to kill myself :)

warm up/down warm up/down 9:00 [2]
shoes: Adidas good years

Monday Sep 7, 2009 #

Strength 7:00 [5]
shoes: Pumas

PE doing push ups, sit ups, squats and burpies

warm up/down warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Adidas good years

Run to belfield

Running 22:00 [3] 3.2 km (6:52 / km)
shoes: Adidas good years

lindies training just doing a recovery run after jhi

warm up/down warm up/down 5:00 [1]
shoes: Adidas good years

run home

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