Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Sep 27, 2015:

activity	#	time	miles		km		+m
Grass/Road	4	4:48:49	33.31	(8:40)	53.6	(5:23)	580
Orienteering	1	1:25:09	6.84	(12:27)	11.0	(7:44)	400
Circuits	1	1:00:00	0.93	(1:04:22)	1.5	(40:00)
Swim	1	30:00
Trail/Terrain	1	20:00	2.17	(9:12)	3.5	(5:43)
Core	2	12:00
Total	7	8:15:58	43.25		69.6		980

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Sunday Sep 27, 2015 #

Trail/Terrain warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Irock

Orienteering 1:25:09 [4] 11.0 km (7:44 / km) +400m 6:33 / km
shoes: VJ Irock

Mullaghmeen LL.
Severe bramble fest, didn't enjoy it at all.
Mistakes at 2 (direction), 4 (no distinct attackpoint but the control was on a non-existent boulder cluster), 6 (really big issues with the contours), 8 (control was too low in the reentrant i thought), 14 (bad direction correction after bramble avoidance). Lot of time lost but motivation was gone from the bramble brashing. Had big issues with the map but compass work was really poor. Don't like orienteering in Irish forests, they're proper shit.

Brown - Splits

Saturday Sep 26, 2015 #

Grass/Road 1:57:12 [3] 19.5 km (6:01 / km) +475m 5:21 / km
shoes: Brooks Ravenna VI

From home to Fairy Castle and back. Calves not great.

Core 6:00 [3]

Friday Sep 25, 2015 #

Swim 30:00 [3]

Thursday Sep 24, 2015 #

Grass/Road warm up/down 19:45 [2] 3.7 km (5:20 / km)
shoes: Brooks Ravenna VI

Grass/Road 20:00 [4] 5.6 km (3:34 / km)
shoes: Brooks Ravenna VI

2 x 200, 3 x 6mins, 2 x 200.
Pretty chilled, tempo session. Have to work on sticking to people who pass me.

Grass/Road 14:08 [2] 1.6 km (8:50 / km)
shoes: Brooks Ravenna VI

Recoveries between intervals.

Grass/Road warm up/down 14:07 [2] 2.5 km (5:39 / km)
shoes: Brooks Ravenna VI

Wednesday Sep 23, 2015 #

Circuits 1:00:00 [3] 1.5 km (40:00 / km)

Can't make normal circuits so did my own version at home. Hit all the key elements, just couldn't remeber some of the exercises.

Tuesday Sep 22, 2015 #

Grass/Road warm up/down 13:07 [2] 2.2 km (5:58 / km) +50m 5:21 / km
shoes: Brooks Ravenna VI

On the run yesterday, some girl said they were doing intervals in Deer Park today. They weren't.

Grass/Road 22:58 [5] 5.1 km (4:30 / km) +45m 4:19 / km
shoes: Brooks Ravenna VI

3 x 1mile off 8:30.
5:57, 5:50, 5:58.
The hill is killer but happy to be all under 6mins.

Grass/Road warm up/down 11:16 [2] 1.9 km (5:56 / km) +10m 5:47 / km
shoes: Brooks Ravenna VI

Monday Sep 21, 2015 #

Grass/Road 56:16 [3] 11.5 km (4:54 / km)
shoes: Brooks Ravenna VI

Ran with UCDAC just to see what it was like. Good steady pace. Includes run to sports centre and home.

Core 6:00 [3]

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