Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Jun 15, 2012:

activity

time

miles

Grass/Road

3:10:38

20.86

(9:08)

33.57

(5:41)

Orienteering

2:22:00

16.6

(8:33)

26.72

(5:19)

260

146c

Trail/Terrain

30:30

2.74

(11:08)

4.41

(6:55)

Total

6:03:08

40.2

(9:02)

64.7

(5:37)

260

146c

1:21

0:00

» now

Thursday Jun 14, 2012 #

Event: CF-LAN Tournament 2012 alongside Jukola, Finland.

11 AM

Grass/Road warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Brooks

Orienteering intervals 31:42 [4] *** 6.23 km (5:05 / km) +50m 4:54 / km
74c shoes: Brooks

Sprint-o intervals in St. Enda's Park.
Ran 3 courses but not full speed because I was running home again. Technical with 1:2500 scale and some steep parts. Really nice area and map. A bit small but you could make it work for a small event. Great to run on a new map! Made a few small mistakes and a couple of bridges were blocked off so had to some climbing and river crossing. Had good planning ahead and contact. Happy!

12 PM

Grass/Road 36:27 [3] 6.44 km (5:40 / km)
shoes: Brooks

Wednesday Jun 13, 2012 #

12 PM

Grass/Road warm up/down 22:01 [2] 3.71 km (5:56 / km)
shoes: Brooks

1 PM

Grass/Road intervals 26:49 [4] 6.22 km (4:19 / km)
shoes: Brooks

5x1km at tempo pace.
3:47,54,50,50,56.
I was running with EYOC long map. Drew a course on it of long legs and finding routes and attackpoints during the intervals so they were a bit slower than tempo.

C • Pace 3

Grass/Road warm up/down 12:39 [1] 1.89 km (6:42 / km)
shoes: Brooks

Tuesday Jun 12, 2012 #

5 PM

Trail/Terrain warm up/down 12:00 [1] 1.7 km (7:04 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering 40:24 [4] **** 7.63 km (5:18 / km) +100m 4:58 / km
28c shoes: Inov8 X-Talon 212 NEW!

Curragh East.
Didn't go fast but steady focusing on using compass and finding attackpoints for each control. Actually read descriptions and not just codes! Really good map update and course. Lost maybe 1minute in total from mistakes. Great event!

6 PM

Trail/Terrain warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Long - Splits

Monday Jun 11, 2012 #

11 AM

Trail/Terrain warm up/down 10:30 [1] 1.51 km (6:57 / km)
shoes: Brooks

Orienteering 19:17 [5] *** 3.85 km (5:01 / km) +50m 4:42 / km
17c shoes: Brooks

Ran the Bushy Park night-o. Good for the first few but lost a minute on 6 because the map had been mostly rubbed off and couldn't make out anything. This then proceeded me to mess up route to 7. Felt I had a good speed and choosing most of the right route choices. Would have been easier if there was controls because I spent some time hesitating to see if I was definitely in the right place. 1:18 behind c.hill's time from that event which I'm happy with considering how I couldn't see the map in some parts. Really interesting sprint area. Update to ISSOM and it would be class!

C • Class?? 6

12 PM

Grass/Road 42:44 [2] 7.49 km (5:42 / km)
shoes: Brooks

Ran home.

Sunday Jun 10, 2012 #

11 AM

Grass/Road warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering tempo 36:35 [4] ** 6.9 km (5:18 / km) +60m 5:05 / km
27c shoes: Inov8 X-Talon 212 NEW!

Dalgan Park.
Picked the map up at the start and there was loads of controls but no lines, so I was like "Oh, they changed it to a score". Proceeded to run around all the controls and when I downloaded it turned out I had DNF'd. Apparently you were meant to run in order of the numbers but they didn't put the lines in because it was too confusing. What a crock of shit! But it looks like what i did was much more enjoyable. Straight line distance was 7.4km so all the running around would maybe have been 10km around the blandest area and the most boring course. Poor.

12 PM

Orienteering warm up/down 14:02 [1] 2.11 km (6:39 / km)
shoes: Inov8 X-Talon 212 NEW!

Ran around a few controls.

Saturday Jun 9, 2012 #

4 PM

Grass/Road 26:58 [2] 4.32 km (6:15 / km)
shoes: Brooks

Easy road run to break in the new shoes.

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