Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Apr 25, 2010:

activity	#	time	miles		km		+m
Orienteering	3	1:19:50	7.89	(10:07)	12.7	(6:17)	125	44 /	54c	81%
warm up/down	6	1:16:00	2.24		3.6
Running	2	42:23	5.32	(7:58)	8.56	(4:57)
Cycling	1	12:39	3.11	(4:04)	5.0	(2:32)
Total	7	3:30:52	18.55		29.86		125	44 /	54c	81%

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Sunday Apr 25, 2010 #

10 AM

warm up/down warm up/down 12:00 [2]
shoes: VJ orienteering shoes

Orienteering race 31:34 [5] *** 5.7 km (5:32 / km) +40m 5:21 / km
spiked:17/18c shoes: VJ orienteering shoes

IOC relays,Mens open premier,leg 2 for the generals.
Christian handed over to me in fifth so knew i needed to put in a solid performance.
The first few were fine with a little hesitancy,then Andrew Quinn caught me at 4 and we had the same course so i ended up running behind him for most of it until his speed took him away.
The only control with any problem would be 5 in the most technical area with just pin pointing its position.
Handed over to Dave who brought us home in 4th place. :)

Saturday Apr 24, 2010 #

12 PM

warm up/down warm up/down 13:00 [1] 1.8 km (7:13 / km)
shoes: VJ orienteering shoes

Jog to the start and some stretching.

Orienteering race 31:02 [5] *** 3.8 km (8:10 / km) +55m 7:37 / km
spiked:12/15c shoes: VJ orienteering shoes

IOC classic.
Was really looking to beast this course and would have done if i didnt make the mistakes i made.
1.spike.
2.bad route choice went off my plan.1min.
3.came down onto road and went in too early at the wrong pen bit,spent ages wandering went back to road,took a bearing.5mins.
4.spike.
5.went aroud bush the long way.
6.spike.
7.spike.
8.spike.
9.didnt understand map and was fairly slow.
10.spike.
11.ran along the bushes and came out about 150metres to the right of the building,tried to get my position but ran in the wrong direction,realised the mistake and had to go back.2mins
12-15.spike.

Still retained the m14 title 3mins ahead of Cathal.

1 PM

warm up/down warm up/down 12:00 [1] 1.8 km (6:40 / km)
shoes: VJ orienteering shoes

Jog back to the cars.

Friday Apr 23, 2010 #

7 PM

warm up/down warm up/down 10:00 [2]
shoes: Asics Gel-1150

Jogging around at the sprint

Orienteering race 17:14 [5] **** 3.2 km (5:23 / km) +30m 5:09 / km
spiked:15/21c shoes: Asics Gel-1150

IOC sprint at University of Coleraine,M16,Course length:1.8

Really tricky sprint around the building part with long route choices.Lost about 2mins from little time losses on basically every control.
Came 2nd only to Jack which im really happy with :)

Thursday Apr 22, 2010 #

Note
(rest day)

Before the epic IOC

Wednesday Apr 21, 2010 #

warm up/down warm up/down 14:00 [1]
shoes: Asics Gel-1150

Before and after.

Running 25:30 [2] 4.06 km (6:17 / km)
shoes: Asics Gel-1150

Easy run with Laurence in Belfield.Going slow cause of IOC.

Tuesday Apr 20, 2010 #

Cycling (Exercise Bike) 12:39 [3] 5.0 km (2:32 / km)
(rest day)

Laurence said he was going for a run but then he didnt go and i was gonna go with him so it was too late for a run so went on the bike

Monday Apr 19, 2010 #

warm up/down warm up/down 15:00 [1]
shoes: Pumas

Bedfore and after Lindis

Running intervals 16:53 [5] 4.5 km (3:45 / km)
shoes: Pumas

Was running with the fastest person in Lindis group(can run 5km in 18mins) and was keeping up with her.It was really easy to run with a pacemaker.

3x800m
3x400m
3x200m
90 second interval in between.

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