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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering3 3:01:15 13.57(13:21) 21.84(8:18) 83016c
  Running8 2:07:01 13.14 21.15 125
  Total9 5:08:16 26.71 42.99 95516c

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TuWeThFrSaSuMo

Monday Feb 28, 2011 #

Note

A couple of hard weeks now through the mocks :)
6 PM

Running warm up/down 9:30 [1] 1.3 km (7:18 / km)
shoes: Asics Gel-1150

Lengthy warm up jog.

Running intervals 20:04 [5] 5.5 km (3:39 / km)
shoes: Asics Gel-1150

Tough session at Lindi's after the week's efforts.
1200,1000,800,700,600,400 and a final 200m.At threshold for the long intervals and pacing it at the end.Nice!
7 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel-1150

Sunday Feb 27, 2011 #

11 AM

Running warm up/down 7:30 [1]
shoes: VJ orienteering shoes

To the start and that

Orienteering 1:27:08 [3] *** 9.3 km (9:22 / km) +490m 7:25 / km
16c shoes: VJ orienteering shoes

Carlingford 8.1km 485m
Pretty shit run making way to many mistakes and bad routes.
Forested bit at the start but lost a bit of time to 2 because it's pretty poorly mapped.
Screwed up the route to 3 and didn't know where I was until the re-entrant where the control was.
Grand for 4,5 and 6 maybe a bit to cautious on the rocks.
At 6 Laurence caught me and I thought he had started ages after me so it crushed my spirits.Lost around 5 mins on 7 overshot.
The rest was fine with little bits of time lost from being over cautious and slipping all over the shop.Very slow to 14 even though you could see the forest from miles away.
Pretty shit run to repeat myself although i have a plan for the next race.Go out hard and keep pushing it but keeping constant map contact and using the compass a lot more.Hopefully it pays off.
1 PM

Running warm up/down 5:00 [1]
shoes: VJ orienteering shoes

To download.

Saturday Feb 26, 2011 #

3 PM

Running 45:25 [2] 8.59 km (5:17 / km) +125m 4:56 / km
shoes: Asics Gel-1150

Jog in Deer Park on a beautiful day.Very fun run around the forested bits for most of it.

Friday Feb 25, 2011 #

2 PM

Running warm up/down 8:00 [2]
shoes: VJ orienteering shoes

Running around Bull island

Orienteering 33:59 [4] **** 5.04 km (6:45 / km) +90m 6:11 / km
shoes: VJ orienteering shoes

O-intervals on Bull island with Colm,Cillin and Laurence.We did 4 courses which we made up and had to memorise which was tough.
Course 1- 5:29 862m
2- 4:24 671m
3- 8:29 1.28km
2:01 395m Chasing Colm to find the football
4- 13:35 1.83km

Very fun but tricky courses.
3 PM

Running warm up/down 7:09 [1] 0.96 km (7:27 / km)
shoes: VJ orienteering shoes

Cool down

Thursday Feb 24, 2011 #

12 PM

Running warm up/down 6:30 [1] 0.8 km (8:07 / km)
shoes: Asics Gel-1150

Running 10:53 [5] 3.0 km (3:38 / km)
shoes: Asics Gel-1150

3km time trial on the track.Aim of 10:30 out the window but didnt time it well at all so probably could have gone faster.

Wednesday Feb 23, 2011 #

3 PM

Orienteering 1:00:08 [3] *** 7.5 km (8:01 / km) +250m 6:52 / km
shoes: VJ orienteering shoes

Djouce

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