Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Nov 20, 2011:

activity

time

miles

Grass/Road

4:09:34

28.65

(8:43)

46.1

(5:25)

280

Strength and Stretching

1:50:00

Orienteering

1:31:39

6.34

(14:28)

10.2

(8:59)

255

29c

Circuits

50:00

Total

8:21:13

34.98

56.3

535

29c

1:40

0:00

» now

Sunday Nov 20, 2011 #

11 AM

Orienteering 1:31:39 [3] **** 10.2 km (8:59 / km) +255m 7:59 / km
29c shoes: Inov-8 X-Talon 212

Glendoo Ridge LL.
First loop was nice but made a hash of 14 went off the map! Second loop was just boring not that nice orienteering and just running up a big hill for one which you could see! Ground was mank and only ran the last couple of controls trying to break 90. That didn't really work out....

Messed up my hip going to 19 where one leg slid into a peat cutting but the other stayed on higher ground...painful now!

Brown - Splits

Saturday Nov 19, 2011 #

11 AM

Grass/Road warm up/down 17:09 [2] 3.3 km (5:12 / km)
shoes: Asics

2 mile warm up

Grass/Road hills 28:34 [5] 4.5 km (6:21 / km) +120m 5:36 / km
shoes: Asics

4*400 and 4*300m hills. Started off steady so as not to tire too early. Lactic was building up really bad. Really pushed on the second and last 300's and was up at the top of the group. Calves were burning. Walked and jogged the recoveries.

10 PM

Strength and Stretching 22:00 [3]

Friday Nov 18, 2011 #

5 PM

Grass/Road 32:52 [2] 5.0 km (6:34 / km)
shoes: Asics

Easy jog in Belfield. Have my winter training sorted.

8 PM

Strength and Stretching 22:00 [3]

Thursday Nov 17, 2011 #

6 PM

Grass/Road warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Asics

Warm up and cool down

Grass/Road 36:47 [3] 8.4 km (4:23 / km)
shoes: Asics

Easy run with DSD. More interesting route than last time but much more could-be-killed by cars moments as well. I think the adult that was with the group thinks im an unfit bastard...

9 PM

Strength and Stretching 22:00 [3]

Wednesday Nov 16, 2011 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Coleen wasn't there so we just did the same exercises apart from med ball ones etc.

Tuesday Nov 15, 2011 #

6 PM

Grass/Road warm up/down 12:00 [2] 1.7 km (7:04 / km)
shoes: Asics

Warm up and cool down.

Grass/Road tempo 29:57 [4] 7.3 km (4:06 / km)
shoes: Asics

Tempo with DSD. Lead group got away after the pace began to pick up so I settled into a comfortable rhythm in a slower group. Realised I wasn't tired so picked up the pace a bit. Legs felt pretty heavy towards the end and slowed down a bit but happy with the session. Jogged from finish back to BCS so pace slowed a bit.

C • Tired 3

8 PM

Strength and Stretching 22:00 [3]

Monday Nov 14, 2011 #

Grass/Road 1:18:15 [3] 13.9 km (5:38 / km) +160m 5:19 / km
shoes: Asics

Legs were battered after mapping in Deer Park this morning and then having to walk to and from my community work (35mins each way) and was standing in community work all day. This is going to be a long week.....

8 PM

Strength and Stretching 22:00 [3]

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