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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending May 5, 2019:

activity # timemileskm+m
  Running (Road)12 6:05:40 40.44(9:03) 65.08(5:37) 530
  Orienteering ◪3 3:03:08 16.86(10:52) 27.14(6:45) 47170c
  Running (Grass)1 1:31:37 11.29(8:07) 18.17(5:03) 95
  Running (Trails)2 26:04 2.54(10:15) 4.09(6:22) 22
  Total16 11:06:29 71.13(9:22) 114.48(5:49) 111870c
  [1-5]16 10:57:26
averages - sleep:8.3 rhr:56

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MoTuWeThFrSaSu

Sunday May 5, 2019 #

12 PM

Running (Road) warm up/down 13:01 intensity: (48 @0) + (11:52 @1) + (20 @2) + (1 @3) 2.06 km (6:19 / km) +23m 5:59 / km
ahr:121 max:139 rhr:55 slept:8.75 shoes: Icebug Spirit6 W OLX

Loosening out before the Long Distance. Maybe today is the day.....

Orienteering ◪ race 2:08:15 intensity: (23 @0) + (56 @1) + (6:43 @2) + (1:03:40 @3) + (56:17 @4) + (16 @5) 18.26 km (7:01 / km) +363m 6:23 / km
ahr:161 max:181 30c shoes: Icebug Spirit6 W OLX

Irish Orienteering Championships 2019 - Long Distance - The Burren - (+20:44 / +11:43) - 5th (4th Irish)

Best result of the weekend (that should've been the race on friday) and best result at an IOC 21E Long Distance (from 2013-Present). Slow start in the forest, it was pretty rocky and grotty in there, lost maybe 30sec to #1 getting into the map. As I was coming out of #3 I saw Colm H in the area which was a shock, didn't really expect to see him at all. Safe but maybe played too safe to #4 using the tracks and not going purple line. Happy with my route and the execution of it on the first long leg in the open to #6. Solid through the next few and then going downhill to #11 I got a thorn up through my shoe and into my foot so had to stop on the way to 12 and take off my shoe to try and sort it since I couldnt run it off . Thought I sorted it, didnt so had to do the same leaving #12 (>1min total foot sorting time), ran off and had to go back since I forgot my compass. Shane appeared here and we were together until with Anton until ~19 where they had a gap and I tried to take the straight route to close the gap if possible. Passed the water station to get a Huma Gel into me. Bit hesitant down the hill to #22, slightly distracted by Conrad here. Missed the pit to #24 and had to loop back (~30sec). Okish route back to the forest but going to #27 I got my ankle caught in limestone pavement and rolled it even though it was taped, fell and gave my ribs a decent thump too. Made a mistake near the control too ending up into the green. Safe route to #29 when probably couldve gone straight but I was feeling pretty tired and didn’t want to take a chance. Easy in to the finish from there. Solid but not spectacular, still too much time loss but maybe there is a long distance in me somewhere I just need to find. Getting closer to a good long distance run.....I think.

Impressive work from Shane today, he was shifting when I saw him! CorkO runners were 2, 3, 5 (1st, 2nd, 4th Irish) today.
2 PM

Running (Road) warm up/down 13:07 intensity: (11 @0) + (9:08 @1) + (3:09 @2) + (39 @3) 1.93 km (6:47 / km) +34m 6:14 / km
ahr:131 max:155 shoes: Icebug Spirit6 W OLX

Shuffle with Jens. Everything is a bit sore......ribs quite tender again. Time for food!

Long Distance Course 1 - Splits

Saturday May 4, 2019 #

12 PM

Running (Road) warm up/down 27:46 intensity: (59 @0) + (23:13 @1) + (3:34 @2) 4.07 km (6:49 / km) +74m 6:15 / km
ahr:125 max:141 rhr:59 slept:7.75 shoes: Asics Gel Noosa FF 2 Pink (Apr

Long warm up
With Zac and then with Jens. Things can only get better after yesterdays mess cant they?!
1 PM

Orienteering ◪ race 42:58 intensity: (12 @0) + (13 @1) + (3:34 @2) + (10:22 @3) + (28:37 @4) 6.36 km (6:46 / km) +95m 6:17 / km
ahr:163 max:177 22c shoes: Icebug Spirit6 W OLX

Irish Orienteering Championships 2019 - Middle Distance - Castle Archdale - (+7:52) - 10th (9th Irish)

With the control descriptions I had figured where #1 was and a good guess of #2 (+15sec, off line) and #3. At 4 I knew through the veg change and hit the drain, did that and no control, extra unmapped drain (+1min). Across to #6 looking at my GPS I was within 15-20m of the control and didnt see it, couldnt figure it out quickly enough (+2:10). Picked the straight route to #11 and executed it quite well, couldnt find an easy and fast route around the hills. Miss in the green on #12 (+1min) and hit the track in the wrong place to #17 (+45sec).

Another scrappy day losing >5mins, a cleaner run and I would've been just off the pace of the top 3.......
2 PM

Running (Trails) 5:38 intensity: (1:09 @0) + (2:11 @1) + (2:18 @2) 0.57 km (9:49 / km)
ahr:125 max:144 shoes: Icebug Acceleritas 5 RB9X

Lazy

Scrappy day at the office, binning stupid time again and sliding down the results. Back to the car with dad and Zac and then back to Donegal.

Middle Course 1 - Splits

Friday May 3, 2019 #

Event: Irish Orienteering Championships
 
6 PM

Running (Road) warm up/down 22:31 intensity: (24 @0) + (8:30 @1) + (13:06 @2) + (31 @3) 3.57 km (6:18 / km) +23m 6:06 / km
ahr:135 max:152 rhr:57 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Let’s see what happens.

Body feels pretty good. Not going to be a typical sprint race. Fingers crossed!

Orienteering ◪ race 11:55 intensity: (2:55 @4) + (9:00 @5) 2.53 km (4:43 / km) +14m 4:36 / km
ahr:128 max:145 18c shoes: Icebug Acceleritas 5 RB9X

Irish Orienteering Championships 2019 - Sprint - Florence Court Demesne - 5th (+ 0:52)

Not the performance I was hoping for on a day that I needed it.

Not sure of my route to #1 (+5sec), too far around to #3 (+10sec), hesitated to #4 (+ 10sec) in the gardens, to #14 I was happy with my route but obviously executed it really poorly (+15sec), not sure what I was thinking to #15 (+3-5sec) and similar stupidity to #17 (+5sec). So straight away there thats about 45-50sec of mistakes, errors and other general muppetry......52sec behind the winner....

Really disappointing to not perform and to be so far off the pace. My footspeed should be good enough so clearly its the technical side of the game I failed on today.

Lots of work to be done......
7 PM

Running (Trails) warm up/down 20:26 intensity: (11 @0) + (3:48 @1) + (16:27 @2) 3.52 km (5:49 / km) +22m 5:38 / km
ahr:137 max:148 shoes: Icebug Acceleritas 5 RB9X

An opportunity missed
Disappointing evenings work but nobody died. Cooling down on the trails with Conall and Zach and then joined by Cillin and Colm

Sprint Course 1 - Splits

Thursday May 2, 2019 #

8 AM

Running (Road) 28:55 intensity: (19 @0) + (28:36 @1) 5.01 km (5:46 / km) +37m 5:34 / km
ahr:122 max:134 rhr:61 slept:7.75 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slowly in to work. Shorter route this morning ahead of the weekend. Legs a bit tired after last nights rub down.
4 PM

Running (Road) 27:52 intensity: (1:06 @0) + (25:38 @1) + (1:08 @2) 5.01 km (5:34 / km) +54m 5:17 / km
ahr:124 max:138 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home a bit early to pack to travel to Fermanagh tomorrow. 1/2 in work using flexi in the morning.

Wednesday May 1, 2019 #

9 AM

Running (Road) 28:30 intensity: (24 @0) + (16:45 @1) + (11:21 @2) 5.48 km (5:12 / km) +37m 5:02 / km
ahr:130 max:144 rhr:57 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Moved to a new department in work, calls for a new commute route!
6 PM

Running (Road) 1:12:27 intensity: (10 @0) + (35:28 @1) + (19:22 @2) + (17:27 @3) 13.2 km (5:29 / km) +65m 5:21 / km
ahr:138 max:159 shoes: Asics Gel Noosa FF 2 Pink (Apr

Did a loop in the park after work and bumped in to some of the Warriors so tagged in with them for a bit. Gary O'H was out on the bike coaching his group too. Then over to DC Fitness Physio for a check over before the weekend. Only a few knots to be worked out and nothing major. No needles tonight though!
8 PM

Running (Road) 54:05 intensity: (45 @0) + (38:59 @1) + (13:17 @2) + (1:04 @3) 9.92 km (5:27 / km) +48m 5:20 / km
ahr:130 max:155 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back across to home. Different route this evening....not entirely intentionally

Tuesday Apr 30, 2019 #

8 AM

Running (Road) 27:44 intensity: (30 @0) + (21:22 @1) + (5:52 @2) 5.21 km (5:19 / km) +38m 5:08 / km
ahr:126 max:140 rhr:53 slept:10.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back to the usual. Good long sleep last night, conked out early and only woke a few times.
6 PM

Running (Grass) intervals 1:31:37 intensity: (54 @0) + (31:32 @1) + (51:53 @2) + (6:26 @3) + (52 @4) 18.17 km (5:03 / km) +95m 4:55 / km
ahr:136 max:168 shoes: Asics Gel Noosa FF 2 Pink (Apr

Pre-IOC 2019 Sharpening Session

Short taper session on the Polo Grounds tonight. 8*300m with a 200m recovery. Taking it nice and handy and just striding out.

50, 53, 51, 51, 51, 51, 50, 51
Settled after the first 2 reps and was consistent for the last 6.

Let’s see what the weekend holds I guess.

Monday Apr 29, 2019 #

11 AM

Running (Road) 23:59 intensity: (18 @0) + (2:33 @1) + (21:08 @2) 4.51 km (5:19 / km) +57m 5:00 / km
ahr:138 max:146 rhr:51 slept:6.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Up at 03:50 irish time to get to Vantaa. Finnair back to dublin, bus into town and then a short run from the train station up to the office. Hefty bag today.
5 PM

Running (Road) 25:43 intensity: (20 @0) + (19:07 @1) + (6:16 @2) 5.09 km (5:03 / km) +39m 4:52 / km
ahr:129 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home early today with the plan of getting to be bed early after some dinner and try and catch up on the lack of the sleep on Saturday and Sunday nights.

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