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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 3, 2018:

activity # timemileskm+m
  Orienteering ◪4 3:49:05 23.58(9:43) 37.94(6:02) 929118c
  Running (Road)8 3:09:41 18.28(10:23) 29.42(6:27) 260
  Running (Grass)2 52:23 5.2(10:05) 8.36(6:16) 7
  Total8 7:51:09 47.05(10:01) 75.72(6:13) 1196118c
  [1-5]8 7:40:58

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WeThFrSaSuMoTu

Tuesday Apr 3, 2018 #

8 AM

Running (Road) 31:14 intensity: (29 @0) + (28:43 @1) + (2:02 @2) 5.1 km (6:08 / km) +46m 5:52 / km
ahr:126 max:139 shoes: Asics Gel Noosa Tri-11 (Blue)

Slowly does it
5 PM

Running (Road) 29:18 intensity: (30 @0) + (23:24 @1) + (5:24 @2) 5.03 km (5:50 / km) +46m 5:34 / km
ahr:129 max:140 shoes: Asics Gel Noosa Tri-11 (Blue)

And back home again, shuffling, heavy legs

Monday Apr 2, 2018 #

9 AM

Running (Road) warm up/down 9:20 intensity: (3:51 @0) + (5:25 @1) + (4 @2) 0.87 km (10:41 / km)
ahr:111 max:135 shoes: Icebug Spirit6 W OLX

Slow warm up getting the legs moving a bit

Orienteering ◪ race 37:11 intensity: (27 @0) + (14 @1) + (1:09 @2) + (13:45 @3) + (21:36 @4) 5.42 km (6:51 / km) +133m 6:06 / km
ahr:162 max:172 21c shoes: Icebug Spirit6 W OLX

JK 2018 - Trophy Leg 1

Scrappy enough run and legs were shot after the last few days. Dont have my map so havent really looked it through yet. Nice to do it as a family team in the Trophy though

Running (Road) warm up/down 10:05 intensity: (1:05 @0) + (9:00 @1) 1.12 km (8:58 / km) +2m 8:54 / km
ahr:115 max:123 shoes: Icebug Spirit6 W OLX

In the misery after first leg and then waited for dad and zac to finish it out. Wonder how many Trophy teams in the past have been made up of father and sons?

Sunday Apr 1, 2018 #

11 AM

Running (Road) warm up/down 10:28 intensity: (58 @0) + (9:30 @1) 1.22 km (8:36 / km) +11m 8:13 / km
ahr:117 max:129 shoes: Icebug Spirit6 W OLX

Slow jog before the Long Distance, better than last year since I was sick at this stage of the weekend.

Orienteering ◪ race 2:14:19 intensity: (18 @0) + (3 @1) + (3:44 @2) + (1:47:01 @3) + (23:09 @4) + (4 @5) 21.6 km (6:13 / km) +501m 5:34 / km
ahr:159 max:178 39c shoes: Icebug Spirit6 W OLX

JK 2018 WRE Long Distance

Long day at the office but reckoned before hand I would be 2hr15 so fairly good idea of my fitness I guess. Used the tracks a lot early on, I think everyone did. Slight miss to 7 going a bit beyond the control but stopping. Slow enough to 12 too. Banana to 19. Thought about the western route to 21 but opted for the route closest to the purple line I could see. Bit too far west to 24 and Aidan came past me but I got a better line to 25 going straight. He took a different route on the long leg, the only long leg.......Tough climb up to the spectator control and then wobble in the circle at 34 and 35 just getting tired. Was glad of the creme egg at the end

Running (Road) warm up/down 11:11 intensity: (17 @0) + (10:54 @1) 1.09 km (10:13 / km) +16m 9:32 / km
ahr:121 max:129 shoes: Icebug Spirit6 W OLX

Very slow cool down with Dad while trying to start the refueling

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
11 AM

Running (Road) warm up/down 16:30 intensity: (21 @0) + (12:25 @1) + (3:44 @2) 2.46 km (6:42 / km) +35m 6:16 / km
ahr:129 max:140 shoes: Icebug Spirit6 W OLX

Warm up around the field and the up to the starts with dad, made it to pre-start just as they were calling my name

Orienteering ◪ race 42:14 intensity: (12 @0) + (9 @1) + (4 @2) + (2:28 @3) + (36:53 @4) + (2:28 @5) 6.85 km (6:10 / km) +284m 5:06 / km
ahr:171 max:183 31c shoes: Icebug Spirit6 W OLX

JK 2018 WRE Middle Distance

As yesterday, lacking on the leg speed side of things, but it still gave my highest amount of forest WRE points from a race to date. Maybe dropped too much on route to 5, hesitated early to 13, paused at 14 as well just not seeing the kite. Smooth the rest of the way through the course too.

My kind of middle distance, not the most technical and good underfoot conditions.

Running (Grass) warm up/down 33:04 intensity: (25 @0) + (19:30 @1) + (13:09 @2) 5.24 km (6:19 / km) +4m 6:17 / km
ahr:132 max:142 shoes: Icebug Spirit6 W OLX

Longish cool down with Jens in the field chatting rubbish, Chris popped along for a short bit too.

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint
 
2 PM

Running (Grass) warm up/down 19:19 intensity: (27 @0) + (8:13 @1) + (10:24 @2) + (15 @3) 3.13 km (6:11 / km) +3m 6:09 / km
ahr:135 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

Warm up jog with Zac and Dad around the pitches and then up to see zac come through the early part of the course.

Orienteering ◪ race 15:21 intensity: (3 @1) + (8 @2) + (8 @3) + (5:38 @4) + (9:24 @5) 4.06 km (3:47 / km) +11m 3:44 / km
ahr:178 max:187 27c shoes: Asics Gel Noosa Tri-11 (Blue)

JK 2018 WRE Sprint

Not enough speed in the legs at the minute to enjoy this but I went as hard as I could. Probably the wrong side of the buildings to 6 and to 13. Bit confused at 16, control in the wrong place (?). Caught sight of Conalls back heading to 20 but never made the catch. Good blow out.

Very different style of sprint course to what was in Bergen earlier this month.......

Running (Road) warm up/down 15:02 intensity: (1:03 @1) + (13:59 @2) 2.36 km (6:22 / km) +2m 6:20 / km
ahr:141 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Totter with Ruairi and Zac around some of the roads.

Thursday Mar 29, 2018 #

Note
(rest day)

Cycled in this morning with my JK kit for flying this evening. The joys of being able to finish at 4

Wednesday Mar 28, 2018 #

8 AM

Running (Road) 28:34 intensity: (32 @0) + (20:50 @1) + (7:12 @2) 5.03 km (5:41 / km) +51m 5:24 / km
ahr:128 max:141 shoes: Asics Gel Noosa Tri-11 (Blue)

Training day again in OSi for a new flowline. So I'll be working on SDU for Prime2, 1EDIT slope data enhancement and now I can add PCD to that list
5 PM

Running (Road) 27:59 intensity: (19 @0) + (15:32 @1) + (12:08 @2) 5.13 km (5:27 / km) +51m 5:12 / km
ahr:132 max:146 shoes: Asics Gel Noosa Tri-11 (Blue)

Last run home before the JK. Time to back

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