Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Jan 30, 2011:

activity

time

miles

Running

4:31:19

28.86

(9:24)

46.45

(5:50)

660

Orienteering

1:32:19

11.56

(7:59)

18.6

(4:58)

100

29c

Strength and conditiong

15:00

Total

6:18:38

40.42

65.05

760

29c

1:36

0:00

» now

Sunday Jan 30, 2011 #

12 PM

Orienteering 41:19 [4] ** 9.1 km (4:32 / km) +50m 4:25 / km
15c shoes: VJ orienteering shoes

Basically the same course as yesterday backwards.Got held up for about 2mins in total from waiting for cars and this retarted kid at 13 who spent 25secs trying to punch then giving me the punch before he'd punched it!

Saturday Jan 29, 2011 #

12 PM

Running 45:37 [1] 7.1 km (6:25 / km) +160m 5:46 / km
ahr:144 shoes: Asics Gel-1150

Ver slow run just getting in some forest and hills in Deer.
HR-was measured at end of run but a good approximation.

6 PM

Orienteering 51:00 [3] ** 9.5 km (5:22 / km) +50m 5:14 / km
14c shoes: VJ orienteering shoes

Night-o in Phoenix Park:Course length-8.5km
Enjoyed this immensely.Orienteering smoothly but slowly.Laurence passed me at 12(4mins) but I didnt mind much.
Lost small amounts of time in the dark.

Friday Jan 28, 2011 #

Note
(rest day)

Thursday Jan 27, 2011 #

Note

No XC today because communication of times broke down

6 PM

Running 21:23 [1] 3.2 km (6:41 / km) +90m 5:52 / km
shoes: Asics Gel-1150

Up to Deer for hill intervals.

Running hills 4:04 [5] 1.1 km (3:42 / km) +110m 2:28 / km
shoes: Asics Gel-1150

11xHill Reps.
Fastest was 20 and slowest was 23.Quite steady and felt comfortable.

Running 7:00 [2] 1.1 km (6:22 / km)
shoes: Asics Gel-1150

Recovery

Running 21:34 [1] 3.2 km (6:44 / km)
shoes: Asics Gel-1150

Jog home.

Wednesday Jan 26, 2011 #

4 PM

Running 1:19:54 [3] 14.0 km (5:42 / km) +200m 5:20 / km
shoes: Asics Gel-1150

Nice run around the usual loop.Felt strong in Deer not in Belfield though. Not going to do well in xc tomorrow because i havent done speed in 2 months.

Tuesday Jan 25, 2011 #

2 PM

Strength and conditiong 15:00 [3]
shoes: Asics Gel-1150

Just some gym work at PE

5 PM

Running 57:12 [2] 10.0 km (5:43 / km) +100m 5:27 / km
shoes: Asics Gel-1150

Nice easy jog.Legs were wrecked after PE.

Monday Jan 24, 2011 #

6 PM

Running 34:35 [3] 6.75 km (5:07 / km)
shoes: Asics Gel-1150

Had another art session after school so just a short one to be back at a reasonable time. Started quite slow but picked up the pace towards the end

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