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Attackpoint - performance and training tools for orienteering athletes

Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  Running (Road)15 5:03:04 36.06 58.03 562
  Orienteering3 4:43:39 24.21(11:43) 38.97(7:17) 55557 /67c85%
  Total17 9:46:43 60.27 97.0 111757 /67c85%
  [1-5]17 9:38:55
averages - sleep:7.3

Saturday Jun 23 #

9 AM

Running (Road) 12:41 intensity: (1 @0) + (5:45 @1) + (5:46 @2) + (1:09 @3) 2.18 km (5:48 / km) +24m 5:31 / km
ahr:135 max:154 shoes: Asics Gel Noosa Tri-9 (Black)

Tired totter over to the start of the parkrun this morning. Waterstown parkrun 4th birthday today

Running (Road) race 16:51 intensity: (26 @1) + (1:28 @2) + (5:51 @3) + (8 @4) + (8:58 @5) 5.0 km (3:22 / km) +51m 3:12 / km
ahr:168 max:191 shoes: Asics Gel Noosa Tri-9 (Black)

Since it was parkrun birthday there were pacers and a lead bike (which I found out after the start. Alone again almost straight away but at least had a bike to chase as a carrot. Warm morning again, though not as bad as 2 weeks ago, and no breeze. Fast first km down then hill then settled. Passed the bike just before 3km and it took a while for them to catch back up but when they did I asked that they turn the screw and keep the pace as we worked through big groups taking up most of the track, skipped on to the grass for a few sections. Parkrun PB so cant complain and sub17 finally. Looking back ive a ~16:30 range run on track from a few years back. Went through 4km here in almost the same time as when I won the 4km in Cloyne before injuries so thats a positive I think. =4th fastest time on this course, 12 sec behind the record.

Slowly getting closer to a respectable 5km time
10 AM

Running (Road) 10:53 intensity: (3 @0) + (1:21 @1) + (6:24 @2) + (3:05 @3) 2.02 km (5:24 / km) +25m 5:05 / km
ahr:142 max:152 shoes: Asics Gel Noosa Tri-9 (Black)

Decided to pass on the smoked salmon on brown bread but did have some cake! Then a short loop on the grass and home for the rugby v the Aussies
3 PM

Running (Road) 42:24 intensity: (6 @0) + (1:55 @1) + (18:53 @2) + (21:30 @3) 8.47 km (5:00 / km) +113m 4:42 / km
ahr:148 max:161

3 park laps after the Belgium game but before the rugby and other World Cup matches!

Friday Jun 22 #

8 AM

Running (Road) 23:35 intensity: (33 @0) + (2:19 @1) + (12:32 @2) + (8:11 @3) 5.02 km (4:42 / km) +48m 4:29 / km
ahr:143 max:160

FriYAY! Doing PCD today so handy enough
4 PM

Running (Road) 24:55 intensity: (2:21 @0) + (9:22 @1) + (9:52 @2) + (3:20 @3) 5.01 km (4:58 / km) +41m 4:46 / km
ahr:132 max:152

Home to catch the 2nd half of Nigeria v Iceland

Thursday Jun 21 #

8 AM

Running (Road) 23:01 intensity: (11 @0) + (3:50 @1) + (10:56 @2) + (8:04 @3) 5.01 km (4:35 / km) +49m 4:23 / km
ahr:143 max:159 shoes: Asics Gel Noosa Tri-9 (Black)

Training day in work for adding in waylines and correcting some road network data. Should be straightforward enough stuff
6 PM

Running (Road) 21:51 intensity: (8 @0) + (40 @1) + (5:53 @2) + (14:08 @3) + (1:02 @4) 5.04 km (4:20 / km) +44m 4:09 / km
ahr:153 max:167 shoes: Asics Gel Noosa Tri-9 (Black)

Home to see Argentina v Croatia. Ankle seems to have heeled almost entirely from last sunday morning. Swelling is gone, no real bruising at this stage and the ROM is about as good as it was before hand.

Wednesday Jun 20 #

8 AM

Running (Road) 24:49 intensity: (8 @0) + (3:12 @1) + (17:20 @2) + (4:09 @3) 5.02 km (4:57 / km) +50m 4:43 / km
ahr:143 max:163 shoes: Asics Gel Noosa Tri-9 (Black)

Not feeling too great today. Pretty run down, bit of a sore throat and stuffy nose. Had planned to be in work early today but just too wiped out.
6 PM

Running (Road) 22:51 intensity: (9 @0) + (3:15 @1) + (9:30 @2) + (9:57 @3) 5.06 km (4:31 / km) +43m 4:20 / km
ahr:145 max:163 shoes: Asics Gel Noosa Tri-9 (Black)

Running (Road) 1:54 [0]
ahr:123 max:137

0.404km added to the previous run since I hit the screen in Aldi and that saved the run

Tuesday Jun 19 #

8 AM

Running (Road) 27:15 intensity: (42 @0) + (12:37 @1) + (13:23 @2) + (33 @3) 5.01 km (5:27 / km) +48m 5:12 / km
ahr:133 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Intended to be in the office for 0730 but just too tired after the weekend and travelling
6 PM

Running (Road) warm up/down 3:47 intensity: (10 @0) + (3:20 @1) + (17 @2) 0.49 km (7:41 / km) +18m 6:30 / km
ahr:128 max:137 shoes: IceBugs

From registration up to the start area, loads of scouts about tonight

Orienteering race 44:08 intensity: (30 @0) + (9 @1) + (1:59 @2) + (18:11 @3) + (23:19 @4) 4.8 km (9:11 / km) +158m 7:53 / km
ahr:162 max:177 spiked:17/21c shoes: IceBugs

CNOC SS Score - Hollywood.

Wouldnt class it as a nice forest by any stretch. Pretty green and low vis. Realised on the way to my 5th control that getting them all in the 50mins should be handy enough even with losing loads of time to #3. Not sure what was going on here but I couldnt make sense of it.

Anyone know how to upload splits from a score event to attackpoint?


Monday Jun 18 #

slept:13.0 (rest day)

Nice big apres Jukola sleep! Then headed in to Helsinki with Riina and Jens. Some wandering around down by the coast and then Fafas for lunch before heading to the airport.

Ankle swelling has gone down a bit, still a small bit puffy and tender to walk on, after rolling it pretty badly yesterday.

Hopefully I’ll be able to get a lift to the BBQ tomorrow night..........I mean Score event.........will probably just trot around gently enough.

Sunday Jun 17 #

1 AM

Running (Road) 15:00 [3] 2.0 km (7:30 / km)
slept:0.0 shoes: IceBugs

Jog with zacosh down to see the spectator control and back. Then in around the change over area trying to keep warm waiting for dadosh to come to the changeover on leg 1.
2 AM

Orienteering 1:41:52 intensity: (13 @0) + (23 @1) + (25:17 @2) + (1:09:17 @3) + (6:12 @4) + (30 @5) 14.78 km (6:54 / km) +213m 6:26 / km
ahr:153 max:180 spiked:18/21c shoes: IceBugs

Jukola 2.os - E-CHiP!

Jukolan Viesti #5 for me and my 3rd time running the 2nd leg. Really cool to have an Irish team on the start line and all made up of Cork lads (mix of BOC and CorkO) of which 3 were experiencing their first Jukola.

Running order was Dadosh, me-osh, zacosh, DermotO'S, Cathal L, Dan McD and Jens was the anchor. First leg didnt go to plan for dad having some issues in the night and in quite technical terrain so I went off all alone in 1812th place so knew I would have a lonely time out there.

Long leg to start with and did well on 98% of it but had a miss near the control ending up too low and having to climb back up. Tracks to #2 and then was a bit to the left going to #3 but corrected ok. Again I ran the trails to #4 and passed 1 person here. Straight to #5,6,7,8. Back across the track to 9, avoided the stoney ground as best I could and then up onto the spur, I was a small bit low but knew to turn left. Big error to #10 missing by a bit to the east and then couldnt relocate in the dark, knew I had gone to far but wasnt certain where I was. Because of this I think I panicked a bit on the route to #12 and ran the round route which was much slower although made the control entry very easy. Passed a small group on the way to #13 but was alone again going to #14. Solid without being spectacular through #15 (maybe a straighter route wouldve been better, but being alone I played a bit safe), #16 and then to #17 I caught a small group of maybe 3-5 others but realised when passing the crag that they were all on a different forking here to what I had. I then took the route to the north out of #17 to hit the trails to the spectator control. To #19 I didnt readjust quckly enough to all the extra features on the map and just simply ran to the wrong boulder, silly mistake but fixed it. Leading a small group to #20 and then popped out of the forest and started to head towards the wrong last control infront of everyone! Pushed hard to the changeover to send zacosh out on leg 3.

Maybe I shouldve run straighter in some sections of the course, which wouldve been easier in a bunch, but also Timo Sild appears to have used tracks a lot on his leg. Enjoyable night in the forest and quite demanding terrain I think, although maybe not as tough as Santaveraja(?) or was I just more aware of how to nav in this stuff.

Leg 2 comparisons:
Kuopio 2014 - 489th (-388), +35.07
Joensuu 2017 - 321st (-446), +34.10
Hollola 2018 - 553rd (-184), +37.25

So looking at the time behind the leading time I think its safe to say I am roughly equally average no matter the terrain. Some poor splits looking at the breakdown but also 9/22 inside the top 200 on the leg and the 3rd fastest run in on the leg (out of 1824), so when there is no map reading I aint half bad!

E-CHiP! results
3 AM

Running (Road) 16:02 intensity: (1:27 @1) + (26 @2) + (10:57 @3) + (3:12 @4) 1.0 km (16:01 / km) +4m 15:41 / km
ahr:156 max:172 shoes: IceBugs

Trying to jog next to dadosh as he walked back to the tent. Fairly whacked now. Time to wake Dermot up so he can prep for leg 4 when Zac gets back. Our last 3 runners then are Cathal, Dan and Jens as anchor
8 AM

Running (Road) 2:39 intensity: (33 @1) + (47 @2) + (1:19 @3) 0.28 km (9:24 / km)
ahr:143 max:155 slept:1.5 shoes: IceBugs

Got in 1-1.5hrs of sleep after leg 2 and before getting up for some food and water to be set for leg 3. Not enough recovery time but gonna just chug around

Running (Road) 6:00 [3] 0.8 km (7:30 / km)
shoes: IceBugs

Bit of tottering around the changeover area. Not feeling too fresh and my stomach wasn’t feeling settled. Had some small bit of food for breakfast and took on some fluids (going to visit water stations where possible to drink more)
9 AM

Orienteering 2:17:39 intensity: (13 @0) + (6:19 @1) + (1:30:19 @2) + (39:50 @3) + (39 @4) + (19 @5) 19.38 km (7:06 / km) +184m 6:47 / km
ahr:145 max:179 spiked:22/25c shoes: IceBugs

Jukola 7.os - Rastiaasit

So after my nap, I think sleep is too strong a word, it was back to the start line for the mini mass start on leg7 in my Rastiaasit colours. Didnt really fight during the run out as my legs and body were a bit wrecked. Got bumped on the leg to #1 and rolled my ankle so hobbled around a bit and tried to walk. Found Jens here asking to be shown where he was. Fine through #2, #3, #4, #5 and then around the track to #6. 7 and 8 were handy and then along the track to #9 and straight to #10. Turns out I had this in the night from the other side. Heading to 11 I was the first in my small group to find it. Towards the end of this leg a wild Jens appeared again asking me about codes, we had the same 11 and 12. He got away going to #13 and I kind of lost my head, saw the big built control punches and decided I must be gone too far since that was the water station........brain fart! Jens was ahead by 45sec at this control. 14,15 and the spectator at 16 were handy enough again, just tired. Just under 30sec behind Jens here. #17, 18, 19 were clean. Mistake to #20 in the green just wandering and losing my head. GPS went crazy here so I cant check what stupidity I did. #21 was good and back on it but burning out. Jens was ahead now by over 3:30. Decided to take the easy trail route to #22 which I know was the worse route but I didnt want to risk losing focus. Clean to #23 not doing like Kinneberg. Saw the luminous jersey of Jens heading to #24 and punched exactly 30seconds behind. At this stage I decided sure why not have an ol sprint finish. Got him by ~30seconds in the end.

Good fun but very tired after it. Took on as much fluid as I could out there in the heat and dust. Didnt take in enough fuel last night after my race and suffered a bit.

Leg 7 comparisons:
Lappee 2016 - 541st (-156), +55:59
Hollola 2018 - 658th (-107), +58:16

Rastiaasit results
11 AM

Running (Road) 6:36 intensity: (26 @0) + (6:10 @1) 0.62 km (10:42 / km) +4m 10:24 / km
ahr:124 max:134 shoes: IceBugs

Shuffle back to the tent to help pack it up. A stop at the taps to try and clear some of this dust off of me!! I’d hate to see the state of my lungs! >34km of orienteering done since in 10hrs isn’t bad!

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