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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending May 19, 2013:

activity # timemileskm+m
  Grass/Road6 3:39:40 24.88(8:50) 40.04(5:29) 160
  Trail/Terrain6 2:36:15 15.5(10:05) 24.95(6:16) 1051
  Orienteering3 1:33:08 10.81(8:37) 17.39(5:21) 17022c
  Gym1 35:00
  Total15 8:24:03 51.19 82.38 138122c
averages - sleep:10

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Sunday May 19, 2013 #

5 PM

Grass/Road 17:59 [2] 3.49 km (5:09 / km)
shoes: Brooks

Shins were really tight, worst ever so only went out for a short jog instead of the long run planned. They were still very sore so going to book a physio appointment because I've been stretching a lot and no difference at all. It's affecting my training too much.

Saturday May 18, 2013 #

10 AM

Trail/Terrain warm up/down 13:40 [2] 2.06 km (6:38 / km)
shoes: Inov8 X-Talon 212 NEW!

11 AM

Trail/Terrain 24:50 [5] 5.13 km (4:50 / km) +240m 3:55 / km
shoes: Inov8 X-Talon 212 NEW!

Time Trial. Really felt a sub 24 today but didn't push hard enough. Seem to have this problem a lot so need to sort it quickly!
First lap was on pace but then just slowed like fuck even though I didn't feel too bad. Pushed hard at the end to get under 25 so saw what pace I should have been going at. Need to get doing some speed work but not too worried at the moment. Better than last time anyway...

Trail/Terrain warm up/down 6:31 [2] 0.85 km (7:39 / km)
shoes: Inov8 X-Talon 212 NEW!

12 PM

Orienteering 34:58 [4] *** 6.55 km (5:20 / km) +70m 5:04 / km
shoes: Inov8 X-Talon 212 NEW!

Mass start Score with Conor and Josh. Nice idea with a map at each compulsory control with a few other controls you could get if you wanted. Normal map was a corridor as well. Took some shocking routes around the extra controls and missed a loop out....Good fun and nice to be pushing hard against the other two like it was a relay.
1 PM

Orienteering warm up/down 12:54 [2] 2.08 km (6:12 / km)
shoes: Inov8 X-Talon 212 NEW!

Collecting a few controls.

Friday May 17, 2013 #

Note
slept:10.0 (rest day)

Needed a good sleep.

Thursday May 16, 2013 #

5 PM

Grass/Road warm up/down 14:14 [2] 2.5 km (5:42 / km)
shoes: Brooks

Grass/Road 36:44 [3] 8.0 km (4:36 / km)
shoes: Brooks

Plan was 4x2km but couldn't have done that after yesterday's race. So just settled on a faster than usual run. Still felt like I was pushing a bit but felt nice.
6 PM

Grass/Road intervals 3:23 [4] 1.01 km (3:21 / km)
shoes: Brooks

4x200,2x100 strides after the run. Really focused on extending my stride length. Felt a bit better.

Grass/Road warm up/down 11:39 [2] 2.0 km (5:50 / km)
shoes: Brooks

Wednesday May 15, 2013 #

5 AM

Grass/Road 40:27 [2] 6.8 km (5:57 / km)
shoes: Brooks

Flatter!
7 PM

Trail/Terrain warm up/down 12:50 [2] 1.66 km (7:44 / km) +50m 6:43 / km
shoes: Inov8 X-Talon 212 NEW!

Warm up exploring this cool little forest across the road.

Trail/Terrain race 40:24 [5] 6.42 km (6:18 / km) +691m 4:05 / km
shoes: Inov8 X-Talon 212 NEW!

Powerscourt uphill run. From Crone car park to the top of Djouce. Bloody tough but well worth it. Started out a little too hard and was struggling when the climbing started but really happy I kept pushing until I couldn't run anymore. Then had to walk a bit on the steep path up to the cairn but managed a really strong finish after seeing the second fence on the way up. Dropped Angus Tyner with this little spurt as he was breathing down my neck! Really happy wiht how this went and beat the other two so really pleased but glad we didn't have to race down again as my descending is quite atrocious!
8 PM

Trail/Terrain warm up/down 41:29 [3] 6.25 km (6:38 / km) +70m 6:17 / km
shoes: Brooks

Back down after. Long day, very tired.

Tuesday May 14, 2013 #

5 AM

Grass/Road 1:00:07 [2] 10.3 km (5:50 / km) +160m 5:25 / km
shoes: Brooks

A bit early....
5 PM

Trail/Terrain warm up/down 10:24 [2] 1.65 km (6:18 / km)
shoes: Inov8 X-Talon 212 NEW!

6 PM

Orienteering 45:16 [4] *** 8.76 km (5:10 / km) +100m 4:53 / km
22c shoes: Inov8 X-Talon 212 NEW!

Curragh Scatter. Head and heart weren't in it. Kept hesitating and making big mistakes from lack of concentration, although lost 2mins from a control in the wrong place. Had a massive headache as well which didn't help. Not pushing hard but still feeling it. Don't enjoy scatters anyway.

Trail/Terrain warm up/down 6:07 [2] 0.93 km (6:35 / km)
shoes: Inov8 X-Talon 212 NEW!

Monday May 13, 2013 #

1 PM

Gym 35:00 [4]
shoes: Brooks

Didn't do much but was quite tired.
4 PM

Grass/Road 35:07 [2] 5.94 km (5:55 / km)
shoes: Brooks

Really easy run. Unfortunately got caught up in the rain.

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