Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Orienteering	6	3:31:56	15.47	(13:42)	24.9	(8:31)	950
Grass/Road	5	50:28	4.77	(10:35)	7.67	(6:35)
Strength and Conditioning	1	50:00
Track	1	10:32	1.86	(5:39)	3.0	(3:31)
Total	11	5:22:56	22.1		35.57		950

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Sunday Jun 30, 2013 #

12 PM

Grass/Road 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks Glycerin

Short easy jog with the team. Stopped off in a park to talk to the GB lads.

Saturday Jun 29, 2013 #

Event: JWOC 2013 - Czech Republic

8 AM

Orienteering 33:08 [3] ***** 2.63 km (12:36 / km) +150m 9:48 / km
shoes: Inov8 X-Talon 212 NEW!

Middle model, tricky and hilly!

11 AM

Orienteering 29:04 [3] **** 3.14 km (9:15 / km) +100m 7:59 / km
shoes: Inov8 X-Talon 212 NEW!

Long model, very fast if you're not about to throw up :L

Friday Jun 28, 2013 #

10 AM

Orienteering 48:33 [3] ***** 4.93 km (9:51 / km) +250m 7:51 / km
shoes: Inov8 X-Talon 212 NEW!

Middle training, very tricky.

2 PM

Orienteering 31:23 [3] ***** 2.76 km (11:22 / km) +200m 8:21 / km
shoes: Inov8 X-Talon 212 NEW!

Middle training 2, trickier.

Thursday Jun 27, 2013 #

10 AM

Grass/Road warm up/down 7:14 [2] 1.04 km (6:57 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering 25:36 [3] *** 4.97 km (5:09 / km)
shoes: Inov8 X-Talon 212 NEW!

2xsprint courses in Jaromer. Simple.

11 AM

Grass/Road warm up/down 7:48 [2] 1.13 km (6:54 / km)
shoes: Inov8 X-Talon 212 NEW!

3 PM

Orienteering 44:12 [3] **** 6.47 km (6:50 / km) +250m 5:44 / km
shoes: Inov8 X-Talon 212 NEW!

Long training in Dobrosov with Jack, Eoin and Will. Did trains and a long route choice leg. We all made on massive mistake but other than that it was good!

Wednesday Jun 26, 2013 #

Note
(rest day)

Travelling all day.

Tuesday Jun 25, 2013 #

11 AM

Grass/Road warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 212 NEW!

Track 10:32 [5] 3.0 km (3:31 / km)
shoes: Inov8 X-Talon 212 NEW!

3k timetrial on the tallaght track. Kind of expected this time as I haven't done any speed work all year. Not really bothered though as my focus this year was orienteering which has improved immensely.

12 PM

Grass/Road warm up/down 8:26 [2] 1.0 km (8:26 / km)
shoes: Inov8 X-Talon 212 NEW!

Monday Jun 24, 2013 #

6 PM

Strength and Conditioning 50:00 [4]

Nice strength session. On my feet all day so legs were tired and sore. Felt strong though so pleased!

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