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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Grass/Road9 6:14:46 41.26(9:05) 66.4(5:39) 540
  Orienteering3 2:12:26 10.28(12:53) 16.54(8:00) 35074c
  Total12 8:27:12 51.54(9:50) 82.94(6:07) 89074c

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Sunday Oct 7, 2012 #

11 AM

Orienteering race 21:32 [5] *** 4.95 km (4:21 / km)
30c shoes: Inov8 X-Talon 212 NEW!

Sprint in Coleraine. Awesome idea! Had to start doing six score controls and then into some butterfly loops and then a fast course to finish. Chose a pretty good score loop but lost a minute to the last control by reading I was on one path when in fact I was on another. Had good butterfly loops, don't know about some routes but was running quite well. You could see we were so drained because no-one was making any inroads or ground on anyone else. Finished 2nd about 10seconds behind Colm. Pretty happy.
7 PM

Note

Great weekend of orienteering. Quite happy with my form. Know i'm strong, so just rest up for next week and hope the technical side will come through from playing CF! Can't wait!

Saturday Oct 6, 2012 #

12 PM

Orienteering race 1:05:19 [4] **** 7.7 km (8:29 / km) +250m 7:18 / km
23c shoes: Inov8 X-Talon 212 NEW!

NIOC M18.
Started out well getting the first three quite well. The forest was very dense though so it was slow going. Didn't notice the bend in the wall to 4 so lost a minute having to come back. Lost a lot on 8 about 2mins. Hit some trees thought I was somewhere else and had to re-re-locate. Lost about a minute on 10 thinking I could contour(have to work on!). Lost about 30secs-1min on 14 looking on the wrong hill. Took the really round route to 17 which I don't think was the best. Lost a minute on 18 getting distracted by a big ass track not marked. Dropped too low around to 19 but didn't affect me much. Map was ripped at the end so spent a bit of time searching for the last two. Not a great run but an improvement on last week. Map was great and course was very nice. Won m18 but everyone had pretty poor runs.
7 PM

Orienteering 45:35 [3] *** 3.89 km (11:43 / km) +100m 10:23 / km
21c shoes: Inov8 X-Talon 212 NEW!

Night-o in Downhill Forest. Headtorch is a pile of shit so struggled at 1 but then I just took it slowish and spiked the next few. Then came the 50m leg to 5. Depression was much farther and more to the left than the map indicated. Must have compassed and paced it a good five times without finding it. Got there a good 3mins before anyone else and then when one person found it everyone did. Lost 6mins. Lost all my confidence then and just went around slow losing time here and there. Area was great for night-o, kind of technical for such a small forest. Enjoyed it and looking forward to night-o season.

Thursday Oct 4, 2012 #

6 AM

Grass/Road 30:00 [2] 4.7 km (6:23 / km)
shoes: Brooks

5 PM

Grass/Road warm up/down 15:01 [2] 2.51 km (5:59 / km)
shoes: Brooks

Grass/Road tempo 29:58 [4] 7.28 km (4:07 / km)
shoes: Brooks

Relaxed a lot more this week. Felt I wasn't going very fast but just kept it constant. Pushed a bit harder for the last 5 mins.
6 PM

Grass/Road 15:32 [2] 2.33 km (6:40 / km)
shoes: Brooks

Wednesday Oct 3, 2012 #

4 PM

Grass/Road long 1:35:14 [3] 16.9 km (5:38 / km) +260m 5:14 / km
shoes: Brooks

Usual long run. Felt better than I usually do and upped the effort on the hills.

Tuesday Oct 2, 2012 #

6 AM

Grass/Road 30:00 [2] 4.7 km (6:23 / km)
shoes: Brooks

5 PM

Grass/Road warm up/down 20:01 [2] 3.38 km (5:55 / km)
shoes: Brooks

Grass/Road intervals 19:54 [4] 5.04 km (3:57 / km) +40m 3:48 / km
shoes: Brooks

Usual loop was really waterlogged so had to alter tit a bit. Relaxed way too much on each interval so they weren't very fast.
4x1.26ish. 4:58,56,55,5:03.
Wasn't tired at all after them so clearly wasn't pushing hard enough.
6 PM

Grass/Road warm up/down 21:49 [2] 3.23 km (6:45 / km)
shoes: Brooks

Monday Oct 1, 2012 #

6 AM

Grass/Road 30:00 [2] 4.5 km (6:40 / km)
shoes: Brooks

5 PM

Grass/Road 1:07:17 [3] 11.83 km (5:41 / km) +240m 5:10 / km
shoes: Brooks

Legs a bit tight.

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