Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Jan 1, 2017:

activity	#	time	miles		km		+m
Grass/Road	4	2:23:21	16.79	(8:32)	27.02	(5:18)
Cycling	1	2:18:02	29.89	(4:37)	48.1	(2:52)
Trail/Terrain	1	1:20:02	9.08	(8:49)	14.61	(5:29)	425
Orienteering	1	53:33	4.21	(12:43)	6.78	(7:54)	328
Total	7	6:54:58	59.97	(6:55)	96.51	(4:18)	753

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Sunday Jan 1, 2017 #

1 PM

Cycling 2:18:02 [3] 48.1 km (2:52 / km)
ahr:141 max:175

Long cycle to Crone and back by Glendoo. Got unbelievably cold at the top, fingers frozen. Had to stop a couple times to try and warm up a bit. Not very enjoyable but so much satisfaction after. Should probably try harder on the climbs.

C • Frozen Fingers 2

Saturday Dec 31, 2016 #

11 AM

Trail/Terrain 1:20:02 [3] 14.61 km (5:29 / km) +425m 4:47 / km
ahr:165 max:196 shoes: Inov8 X-Talon 212 (Blue/Orange

70(80)min progression with Colm from Marlay up Kilmashogue and around Ticknock. 20 easy, 20 steady, 15 approaching AT, 15(25) easy. Difficult with the climbs and downhills to graft out a constant HR for each section. Nothing like dropping 3:30s at 163bpm. So much fun and never felt like I was struggling. Ending the year with a great session. Class. Tibia / inside calf (can't seem to distinguish which one is sore) was quite bad after and for the rest of the evening.

Friday Dec 30, 2016 #

6 PM

Grass/Road 44:41 [3] 8.33 km (5:22 / km)
ahr:153 max:170 shoes: Saucony Ride 9

Shoe did come off this time. Tibia / inside calf small bit sore after this.

Thursday Dec 29, 2016 #

5 PM

Grass/Road 40:56 [2] 7.28 km (5:37 / km)
ahr:144 max:155 shoes: Saucony Ride 9

Breaking in new shoes. Feet keep slipping out at the heel, uphills were a mad struggle to keep the shoes on.

Wednesday Dec 28, 2016 #

2 PM

Grass/Road warm up/down 15:15 [2] 2.84 km (5:22 / km)
ahr:151 max:176 shoes: Brooks Ghost 8

Grass/Road 25:03 [4] 5.68 km (4:25 / km)
ahr:183 max:197 shoes: Brooks Ghost 8

Aim: 6 x 1km (90") @ 3:4x
Managed 5 with 3 & 4 being too slow. Felt done after 2, think maybe a small bit of sickness, and left tibialis started to get a bit tight. 1, 2 and 5 were on target anyway although should have started slower and built into it. Will know for future reference.
3:43, 47 (1.01km), 53 (1.01km), 57 (1.03km), 47.

3 PM

Grass/Road warm up/down 17:26 [3] 2.89 km (6:02 / km)
ahr:155 max:162 shoes: Brooks Ghost 8

Monday Dec 26, 2016 #

11 AM

Orienteering 53:33 [3] *** 6.78 km (7:54 / km) +328m 6:22 / km
ahr:158 max:185 shoes: Inov8 X-Talon 212 (Blue/Orange

Three Rock Christmas Score. Ran easy.

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