Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Sep 27, 2009:

	activity	#	time	miles		km		+m
	Orienteering	2	1:57:17	4.94	(23:45)	7.95	(14:45)	185	10 /	21c	47%
	warm up/down	4	48:49	2.45		3.95		95
	Rugby	1	45:00
	Running	2	19:19	0.75		1.2		7
	Total	5	3:50:25	8.14		13.1		287	10 /	21c	47%
averages - sleep:469

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Sunday Sep 27, 2009 #

warm up/down warm up/down 7:30 [2] 0.8 km (9:22 / km) +60m 6:49 / km
slept:930.0 shoes: VJ orienteering shoes

Alng road and up to start

C • Sleep 3

Orienteering race 50:38 [4] **** 3.5 km (14:28 / km) +120m 12:21 / km
spiked:7/12c shoes: VJ orienteering shoes

light green on scarr

Was doing well up until no.10 only few minutes lost from minor mistakes and tough running terrain. No.10 lost over ten mins to, should hav just taken bearing but decided to use navigation instead and now you see the result :( messed up 11 aswell one of the boulders was hidden in the control circle.

came 2nd not too bad but would hav been closer to laurences time if hadnt messed up on 10.
was unbelievably good terrain and planning was excellent. Thumbs up to ruth!!

warm up/down warm up/down 4:30 [2] 0.35 km (12:51 / km)
shoes: VJ orienteering shoes

jog back from finish

Saturday Sep 26, 2009 #

warm up/down warm up/down 20:00 [2] *** 2.0 km (10:00 / km) +30m 9:18 / km
shoes: VJ orienteering shoes

Putting out tags for o-training

Orienteering 1:06:39 [4] *** 4.45 km (14:59 / km) +65m 13:57 / km
spiked:3/9c shoes: VJ orienteering shoes

O-training on carickgolligan course was ok but map hasnt been updated in 4 yrs!!!!!!
Actual course length 3.5 and i am just guessing my distance ran.

traffic light orinteering and dave set our routes but couldnt follow half of them because of brambles. was good session felt fluid running and made a hell of a lot of mistakes on a training exercise!!! shows my fitness is ok (maybe lacked over the last few days etc.injury) but my navigation is horrendous

wud hav probably beaten 10 miinute ks if less brambles :(

Friday Sep 25, 2009 #

warm up/down warm up/down 5:00 [1]
shoes: Predator boots

Rugby (Fitness) 15:00 [4]
shoes: Predator boots

Pretty tough session ( shuttle runs,push ups, sit ups,plank,side plank)

C • Rugby Fitness 1

Rugby 30:00 [3]
shoes: Predator boots

some drills and then a huge mess match

Thursday Sep 24, 2009 #

warm up/down warm up/down 8:09 [1] 0.8 km (10:11 / km) +5m 9:53 / km
(injured) shoes: Adidas good years

Running 8:19 [2] 1.2 km (6:56 / km) +7m 6:44 / km
(injured) shoes: Adidas good years

i was fine for first 400 but in the next lap my calf really tightened up and i had to stop for a couple mins. decided to do one more lap to do myself justice. was aiming for 3.2km recovery run but didnt get that far :(

warm up/down warm up/down 3:40 [1]
(injured) shoes: Adidas good years

Easy home

Wednesday Sep 23, 2009 #

Note
(injured) (rest day)

Tuesday Sep 22, 2009 #

Note
slept:8.0 (injured)

I hate being injured sometimes i felt as if it was going away but then it came back. i think it might be gone by thursday at lindi's

C • stretching 3

Monday Sep 21, 2009 #

Running (Bleep test) 11:00 [3]
(injured) shoes: Adidas good years

Bleep test in school i have a strained calf from yesterday so just took it easy getting 10.3 not to tiring.

Note
(injured)

gonna just rest the calf until it goes away so just hope it willbe gone by scarr and northern irishs

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