Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 9 days ending Aug 4, 2013:

activity	#	time	miles		km		+m
Orienteering ◪	7	7:44:17	44.16	(10:31)	71.07	(6:32)	1156	151 /	171c	88%
Running (Trails)	6	1:52:43	9.18	(12:17)	14.77	(7:38)	111
Running (Grass)	8	1:10:04	6.59	(10:38)	10.6	(6:37)	81
Swimming	4	1:05:00	0.4	(2:40:56)	0.65	(1:40:00)
Running (Sand)	3	44:17	4.13	(10:43)	6.65	(6:40)	12
Running (Road)	1	5:01	0.39	(12:49)	0.63	(7:58)
recovery	1	1
Total	24	12:41:23	64.85		104.37		1360	151 /	171c	88%
[1-5]	24	12:41:22

2:41

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Sunday Aug 4, 2013 #

12 PM

Note

Not a bad weeks racing. Some good runs in the Euromeeting and some solid trainings during the 6day itself (my first ever S6D). Finished in 36th overall in the S6D, but considering all days count and i ran 2 days really easy it couldve been much better. Also, i was the only crazy Euromeeting runner whoo completed the 6day aswell.

Overall Results: http://www.scottish6days.com/results/2013/day6-ove...

Recovey run this afternoon with zac at some stage to try and find my legs again

3 PM

Running (Trails) (recovery) 30:12 [1] 4.12 km (7:20 / km) +47m 6:56 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery jog with zac as far as ballytrasna to shake out the legs somewhat after a rough weeks racing

Saturday Aug 3, 2013 #

10 AM

Running (Trails) warm up/down 15:38 [1] 2.18 km (7:10 / km) +45m 6:30 / km
shoes: Inov-8 Talon 212 (2)

Irish team jog to the start.

11 AM

Orienteering ◪ race (Euromeeting Long) 2:16:14 [5] **** 19.62 km (6:57 / km) +490m 6:10 / km
spiked:29/33c shoes: Inov-8 Talon 212 (2)

I think the word to decribe this is owch!! Pain train spin for parts, and solo work on other parts. Felt good considering it was my 7th straght day of orienteering. Happy with the run for the most part and physically i held strong especially in the later parts where all the climb seemed to have been stored, was delighted to reel in a few of the irish who started ahead of me and one who had gone past me, in the later part of the race. Everyone suffered today and there were tired bodies in the terrain and at the finish

Results: http://www.scottish6days.com/results/2013/day6/m21...

Map: www.scottish6days.routegadget.co.uk/cgi-bin/reitti...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

1 PM

Running (Grass) warm up/down 10:07 [1] 0.97 km (10:26 / km) +22m 9:22 / km
shoes: Inov-8 Talon 212 (2)

cool down with zac after water and an energy gel

Friday Aug 2, 2013 #

9 AM

Running (Trails) 26:11 [1] 3.54 km (7:24 / km)
shoes: Inov-8 Talon 212 (2)

Jog along the start to catch up with dad and zac who took off early, then we kind of walked/jogged the rest of it

10 AM

Orienteering ◪ race (S6D Day 5) 1:11:32 [3] **** 9.74 km (7:21 / km) +200m 6:40 / km
spiked:27/29c shoes: Inov-8 Talon 212 (2)

Just an easy day on the dunes ahead of tomorrows Euromeeting long distance race. Kept the running pace nice and easy, only just about 3rd gear. Made 2 errors just getting a bit confused near the circle and another getting caught with extra tracks in the terrain.

Results: http://www.scottish6days.com/results/2013/day5/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

11 AM

Running (Road) warm up/down 5:01 [1] 0.63 km (7:58 / km)
shoes: Inov-8 Talon 212 (2)

3 PM

Running (Sand) (recovery) 10:07 [1] 1.48 km (6:50 / km) +3m 6:46 / km
shoes: barefoot

Swimming 15:00 [1] 0.1 km (2:30:00 / km)

Thursday Aug 1, 2013 #

11 AM

Running (Grass) warm up/down 15:00 [1] 2.25 km (6:40 / km) +10m 6:31 / km
shoes: Inov-8 Talon 212 (2)

after finding out about the start time changes (late) went and did a good warmup to get the body going

Orienteering ◪ race (Euromeeting Middle) 43:25 [5] **** 6.8 km (6:23 / km) +205m 5:33 / km
spiked:15/17c shoes: Inov-8 Talon 212 (2)

Middle distance has never really been a race that ive been good at, not technically good enough. But the 2 middle races this past week have gone well all considered. Few wobbles, ran a bit harder after yesterdays flop, got caught by nic barber on route to 3 and we were nip and tuck until about 11, with me trying to get past but he was strong in the legs and kept me behind him. At 11 i put in a dig, small miss on 13 which i think he made after me and then i had a mistake to 14 and he hit it clean. hammered it on to 15 and got back out onto the track to 16, saw he was making a mistake, followed in on my line, got the control and too the left route to the finish.

Results: http://www.scottish6days.com/results/2013/day4/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

12 PM

Running (Grass) 5:00 [1] 0.8 km (6:15 / km) +5m 6:04 / km
shoes: Inov-8 Talon 212 (2)

5 PM

Running (Sand) (recovery) 18:12 [1] 2.68 km (6:47 / km) +4m 6:44 / km
shoes: barefoot

Down to the beach in the rain and had the place to myself

recovery 1 [0]

Stood into the Firth for about 5 or 6 minutes to help the legs

Wednesday Jul 31, 2013 #

1 PM

Running (Grass) warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel Noosa Tri-8

Orienteering ◪ race (Euromeeting Sprint) 17:42 [5] **** 4.4 km (4:01 / km) +30m 3:53 / km
spiked:17/19c shoes: Asics Gel Noosa Tri-8

Not a good race, too many errors including a big one in the quarry. Just wasnt running as fast as i wanted as was trying to keep in control in the alleys

Results: http://www.sportident.co.uk/results/2013/Scottish6...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits:

2 PM

Running (Grass) 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Gel Noosa Tri-8

7 PM

Running (Sand) 15:58 [1] 2.49 km (6:25 / km) +5m 6:21 / km
shoes: barefoot

Headed down along the beach to loosen out and clear the head after today and refocus for tomorrow

Swimming 15:00 [1] 0.2 km (1:15:00 / km)

wow it was freezing tonight, but the calves and quads are feeling good after it

10 PM

Note

Leevale AC membership is now in the system ahead of the national league on the 18th of August.

Tuesday Jul 30, 2013 #

9 AM

Running (Trails) warm up/down 20:00 [1] 2.2 km (9:05 / km) +2m 9:03 / km
shoes: Inov-8 Talon 212 (2)

to the start

10 AM

Orienteering ◪ race (S6D Day 3) 1:22:50 [3] *** 11.91 km (6:57 / km) +124m 6:37 / km
spiked:27/29c shoes: Inov-8 Talon 212 (2)

just took it easy today ahead of euromeeting and galloped around. Made myself run slow even on the tracks which was somewhat boring and made it a bit harder to focus

Results: http://www.scottish6days.com/results/2013/day3/m21...

Map:

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

12 PM

Running (Grass) warm up/down 8:46 [1] 1.29 km (6:48 / km) +21m 6:17 / km
shoes: Inov-8 Talon 212 (2)

3 PM

Swimming 20:00 [1] 0.2 km (1:40:00 / km)

Monday Jul 29, 2013 #

1 PM

Running (Trails) warm up/down 10:01 [1] 1.32 km (7:35 / km) +6m 7:25 / km
shoes: Inov-8 Talon 212 (2)

Orienteering ◪ race (S6D Day 2) 38:02 [3] **** 6.54 km (5:49 / km) +26m 5:42 / km
spiked:22/25c shoes: Inov-8 Talon 212 (2)

Better than yesterday, pretty clean and fairly smooth. Moving up the overall, but not running in top gear until Euromeeting, just tipping away at a steady comfy easy pace.

Results: http://www.scottish6days.com/results/2013/day2/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://www.splitsbrowser.org.uk/splitsgraph.php?ev...

2 PM

Running (Grass) warm up/down 6:33 [1] 1.07 km (6:07 / km) +17m 5:40 / km
shoes: Inov-8 Talon 212 (2)

5 PM

Swimming 15:00 [1] 0.15 km (1:40:00 / km)

8 PM

Note

Was last starter on M21E today and am first out tomorrow morning. 10.9km tomorrow, but going to take it handy like today and yesterday, get used to the map, terrain, picking features and be feeling fresh come wednesday and the Euromeeting sprint race. Legs felt fine today and dont feel tired at all which is good

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

11 AM

Running (Trails) warm up/down 10:41 [2] 1.41 km (7:35 / km) +11m 7:18 / km
shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race (S6D Day 1) 1:14:32 [3] **** 12.06 km (6:11 / km) +81m 5:59 / km
spiked:14/19c shoes: Inov-8 Talon 212 (2)

not a great run by any means, drifting in the vague areas and just not pinging the controls all that cleanly.

Results: http://www.scottish6days.com/results/2013/day1/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://www.splitsbrowser.org.uk/splitsgraph.php?ev...

1 PM

Running (Grass) warm up/down 4:38 [1] 0.72 km (6:26 / km) +6m 6:11 / km
shoes: Inov-8 Talon 212 (2)

Saturday Jul 27, 2013 #

12 PM

Note

Travelling to Scotland for the 6 day and the Euromeeting. 7 races over the next 7 days, will mean 8 races in 10 days if you include the road race on thursday night in Churchtown. Not sure how the body will react, still a bit stiff after the 5miler but we shall see how things hold up

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