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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending May 4, 2013:

activity # timemileskm+m
  Grass/Road6 3:23:31 22.31(9:07) 35.91(5:40) 100
  Orienteering2 1:00:44 5.7(10:40) 9.17(6:37) 19012c
  Gym1 40:00
  Total8 5:04:15 28.01 45.08 29012c

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Saturday May 4, 2013 #

Event: Irish Orienteering Championships
 
5 PM

Orienteering race 30:01 [4] **** 3.6 km (8:20 / km) +90m 7:25 / km
12c shoes: Inov8 X-Talon 212 NEW!

IOC middle. Ran well for the first two but then made a massive mistake to 3. Eoin caught me here so my race was already over. Couldn't make any sense of the map at all and struggled to relocate. Lost another 40 secs to 7. Dissapointed with it, knew i could have done much better. Really felt lost without my thumb compass as well, hate baseplates. Niall killed it though so would have been tough to beat him. Felt quite tired and got a massive stitch so was running quite slow for the most part. Hopefully can do better tomorrow.

Course 4 - Splits

Thursday May 2, 2013 #

4 PM

Grass/Road 45:04 [3] 7.51 km (6:00 / km)
shoes: Brooks

Went much slower and easier today. Felt quite tired so hoping that goes away by the weekend.

Wednesday May 1, 2013 #

5 PM

Grass/Road 1:03:08 [3] 12.0 km (5:16 / km) +100m 5:03 / km
shoes: Brooks

Went too hard for the first half and forced myself to slow right down. Was feeling the effects in the second half so took an ice bath. Have a small twinge in my calf now, bollocks.

Tuesday Apr 30, 2013 #

4 PM

Grass/Road warm up/down 15:00 [2] 2.77 km (5:25 / km)
shoes: Brooks

Grass/Road intervals 13:37 [5] 2.35 km (5:48 / km)
shoes: Brooks

3x200,1000,3x200 with 1min recovery between each interval. Nice short session but enjoyed it. Felt I worked harder than on a longer session. Didn't feel the best but just loosening out. Sun was out!

Grass/Road warm up/down 15:32 [2] 2.66 km (5:50 / km)
shoes: Brooks

Monday Apr 29, 2013 #

1 PM

Gym 40:00 [4]

Hardcore interval session on the rowing machine. Ass is very sore now! Then did some core and stretching...tight!
4 PM

Grass/Road 35:02 [2] 6.09 km (5:45 / km)
shoes: Brooks

Very sore especially hamstrings.

Sunday Apr 28, 2013 #

Note

Good weekend of racing. Felt really good after having rested this week so same for IOC. Feeling really positive about my technical orienteering, just hope physical side is up for it.
10 AM

Grass/Road warm up/down 10:18 [2] 1.65 km (6:15 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering race 30:43 [5] **** 5.57 km (5:31 / km) +100m 5:04 / km
shoes: Inov8 X-Talon 212 NEW!

Magilligan middle.
I was having a good run until 20 where I lost a minute by not taking the good route I had planned and getting confused when I didn't read my map. A bit pissed but looking good for the IOC middle. 1:33 behind Conor, 30secs behind at 19. 3rd me thinks.
11 AM

Grass/Road warm up/down 5:50 [2] 0.88 km (6:39 / km)
shoes: Inov8 X-Talon 212 NEW!

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