Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Feb 26, 2012:

activity	#	time	miles		km		+m
Grass/Road	6	3:33:47	25.1	(8:31)	40.4	(5:18)	303
Strength and Stretching	5	2:05:00
Orienteering	3	1:49:06	9.55	(11:25)	15.37	(7:06)	405	39c
Circuits	1	50:00
Trail/Terrain	2	22:25	1.57	(14:16)	2.53	(8:52)	60
Total	16	8:40:18	36.23		58.3		768	39c

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Sunday Feb 26, 2012 #

10 AM

Trail/Terrain warm up/down 13:46 [2] 1.69 km (8:09 / km) +60m 6:55 / km
shoes: Inov-8 X-Talon 212

Jog to start.

11 AM

Orienteering 1:03:56 [4] **** 8.58 km (7:27 / km) +305m 6:20 / km
15c shoes: Inov-8 X-Talon 212

LL2 Brockagh.
Started off well, really tough uphill just to get out of start area. Hesitant coming into 1 lost a little searching in an unmapped re-entrant. Slow to 2 and hesitant and good to 3. Long leg to 4 ran fast along the track and was running for ages and still not hitting my attackpoint. Figured I must have passed it and cut in, really hesitant should be more aggressive. Lost about 2mins. Good for the rest except really tough with a lot of uphill. Only pushed in the last few controls took it too easy at the start. In between intensity 3 and 4.
Should definitely have got under the hour, need to keep better map contact, look up and be more aggressive coming into controls. Will put map up in the next couple of days.

12 PM

Trail/Terrain warm up/down 8:39 [1] 0.84 km (10:18 / km)
shoes: Inov-8 X-Talon 212

3 PM

Orienteering 25:07 [3] 2.79 km (9:00 / km) +100m 7:38 / km
shoes: Inov-8 X-Talon 212

Taking in controls.

8 PM

Strength and Stretching 25:00 [3]

Cramping...

Blue - Splits

Saturday Feb 25, 2012 #

11 AM

Grass/Road warm up/down 17:00 [2] 3.1 km (5:29 / km)
shoes: Asics

Forgot watch

Grass/Road hills 34:00 [4] 6.4 km (5:19 / km) +143m 4:47 / km
shoes: Asics

4*400,5*300m
Not a big crowd today and pace was easy to keep. Enjoyed it much stronger than last week.

12 PM

Grass/Road warm up/down 5:30 [2] 0.9 km (6:07 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Thursday Feb 23, 2012 #

2 PM

Grass/Road warm up/down 20:11 [2] 3.7 km (5:27 / km)
shoes: Asics

Jog to Herbert Park.

C • Tired 2

3 PM

Orienteering intervals 20:03 [4] *** 4.0 km (5:01 / km)
24c shoes: Asics

Two courses in Herbert Park. Plan was to run full speed but was really tired so just pushed when I wanted. Made a big mistake while planning a longer leg missed a control and only realised after so had to go back. Good fun and pushed really hard at the end of the second course.

C • any map? it would be intere... 6

Grass/Road 20:09 [2] 3.6 km (5:36 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Wednesday Feb 22, 2012 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Tuesday Feb 21, 2012 #

6 PM

Grass/Road warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: Asics

Grass/Road tempo 26:33 [4] 6.4 km (4:09 / km) +30m 4:03 / km
shoes: Asics

5km tempo with DSD. Kept it easy as wasn't feeling very good. 19:45 not too bad but not tired at the end and route had some climb as well.

9 PM

Strength and Stretching 25:00 [3]

Monday Feb 20, 2012 #

4 PM

Grass/Road tempo 1:05:24 [3] 12.8 km (5:07 / km) +130m 4:52 / km
shoes: Asics

New training plan started today. 8mile run with approx 3miles at a tempo pace. The tempo section was more like 5km and slow due to a dodgy left ankle and weak right knee after yesterday. 21:45 for the 5km so not too bad. Training plan is quite tough.

8 PM

Strength and Stretching 25:00 [3]

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