Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 31 days ending Oct 31, 2010:

	activity	#	time	miles		km		+m
	Rugby	5	8:40:00
	Orienteering training	3	4:36:32	12.91	(21:25)	20.78	(13:18)	800	18 /	19c	94%
	Hiking	3	3:36:59	20.1	(10:48)	32.34	(6:43)	615	50 /	54c	92%
	Cycling	3	2:41:04	41.09	(3:55)	66.13	(2:26)	950
	Stretching&warmup/down	12	2:29:00	9.25		14.89		245
	Running	4	1:41:46	14.8	(6:53)	23.82	(4:16)	400
		3	1:04:31	7.58	(8:31)	12.2	(5:17)	509
	Core £ upper body	1	20:00
	Core work	1	10:00
	Total	27	25:19:52	105.73		170.16		3519	68 /	73c	93%
averages - weight:55.4kg

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Sunday Oct 31, 2010 #

Hiking race (Munster league) 1:05:34 [5] **** 10.46 km (6:16 / km) +180m 5:46 / km
spiked:18/19c shoes: Adidas swoops

Good race. Flew the low half. Went fairly well. Then the second part was a slog. Tough physically and technically
5- lost 10-20 seconds finding bearing
15- lost 2-4 minutes followed an old fence not on map and got pulled to the right of re entrant. Cost major time
happy with the points though and 2nd place only 30 seconds behind arnis so fairly pleased

Friday Oct 29, 2010 #

30:00 [3] 5.6 km (5:21 / km) +200m 4:33 / km
shoes: Adidas swoops

Wednesday Oct 27, 2010 #

Cycling 1:05:00 [3] 27.5 km (2:22 / km) +400m 2:12 / km

Thursday Oct 21, 2010 #

Rugby 2:00:00 [3]
shoes: Nike mercurials

Wednesday Oct 20, 2010 #

4 PM

Running 32:43 [3] 7.63 km (4:17 / km) +100m 4:01 / km
shoes: Adidas swoops

(1km intervals) 3:24 [4] 1.0 km (3:24 / km) +6m 3:18 / km

(1km intervals) 3:21 [3] 1.0 km (3:21 / km) +3m 3:18 / km
shoes: Adidas swoops

Stretching&warmup/down 10:00 [3] 0.9 km (11:07 / km)

5 PM

Core work (Sit ups etc) 10:00 [3]
shoes: Adidas swoops

Tuesday Oct 19, 2010 #

4 PM

Note

Extra maths after school so not sure if I will have time between maths and study. But might get a quick gallop in

Monday Oct 18, 2010 #

Rugby 2:00:00 [3]

Sunday Oct 17, 2010 #

10 AM

Cycling 1:04:37 [3] 25.34 km (2:33 / km) +300m 2:24 / km

2 PM

27:46 [4] 4.6 km (6:02 / km) +300m 4:33 / km
shoes: Adidas swoops

Same intervals as always

Friday Oct 15, 2010 #

7 PM

Note

Coaching tonight for the club under 13 think were doing fitness so might do a bit myself

Thursday Oct 14, 2010 #

4 PM

Rugby (Skills) 2:00:00 [2]
shoes: Nike mercurials

Munster developement coach came down from Limerick to help us with our skills training

Wednesday Oct 13, 2010 #

Note
weight:55.5kg

Senior seconds match against Newtown. On bench incase match doesn't go to plan

2 PM

Rugby (Match vs newtown) 40:00 [5]
shoes: Nike mercurials

Won 31-5 which sets us up well for the cup first round as we have drawn them and we didn't even have a full strength team. Got the second half, nearly scored made a few turnovers and had a mild altercation with the biggest guy on the pitch. Good day at the office, and most importatntly no injuries

Tuesday Oct 12, 2010 #

Note
weight:55.7kg

3km road race tonight. Hopefully sub 10:40

7 PM

Running race (3k winter series) 10:29 [5] 3.0 km (3:30 / km) +30m 3:20 / km
weight:55.5kg shoes: ASICS

Good race and good pace. New pb. Zac came out and raced aswell. He did a very impressive time of 15.46. Not bad for his first race

Stretching&warmup/down 14:00 [2] 2.31 km (6:04 / km) +20m 5:49 / km
shoes: ASICS

Monday Oct 11, 2010 #

4 PM

Rugby 2:00:00 [3]
weight:55.7kg shoes: Nike mercurials

Skills and fitness. Loads of running. Included min sprints suicides press ups sit ups planks etc

Sunday Oct 10, 2010 #

11 AM

Hiking race (Leinster league) 1:07:41 [5] *** 12.32 km (5:30 / km) +85m 5:19 / km
spiked:18/20c weight:55.7kg shoes: Adidas swoops

Good run in Newcastle demense and came 3rd overall so well pleased with the weekend. Roar caught me going to 7 but tried to keep ahead of him so I could orienteer my own way. He put me under serious pressure to run and think faster
. And then when Kyle caught up I managed to keep him behind me. Fairly happy with Fitness and pace of orienteering.just annoyed that roar caught me on the road and going into 6 and7

Stretching&warmup/down (Stretching) 10:00 [2]

Saturday Oct 9, 2010 #

Note
weight:55.4kg (rest day)

Junior squad weekend

Stretching&warmup/down 15:00 [2] 1.3 km (11:32 / km)
shoes: Adidas swoops

Running race (Time trial) 24:11 [5] 5.21 km (4:39 / km) +100m 4:14 / km
shoes: Adidas swoops

Good tt result quickest on the day and third quickest on overall list only 5sevonds behind nick

C • 4th.. 19

Stretching&warmup/down (Stretching before bed) 5:00 [1]

Stretched before bed after training and before race tomorrow

3 PM

Orienteering training 3:00:00 [2] 8.3 km (21:41 / km) +500m 16:40 / km
weight:55.3kg shoes: Adidas swoops

Good training in glendassen. Corridor o, star events waterhole courses and then a relay to finish the day off

Friday Oct 8, 2010 #

Note
weight:55.2kg (rest day)

Geography field trip to garryvoe and coaching this evening

10 PM

Stretching&warmup/down (Stretching) 10:00 [1]

Stretching before bed so keep loose for tomorrow

Thursday Oct 7, 2010 #

Note
weight:55.2kg (rest day)

Note

No rugby because there is a senior match so I get a nice day of nothing

10 PM

Stretching&warmup/down (Stretching ) 10:00 [3]

Stretching to keep loose for saturday

Wednesday Oct 6, 2010 #

Stretching&warmup/down 15:00 [3] 2.27 km (6:36 / km) +40m 6:04 / km
weight:55.2kg shoes: Adidas swoops

3 PM

Running 34:23 [3] 7.98 km (4:19 / km) +170m 3:54 / km
shoes: Adidas swoops

Good session across the cliffs in pretty strong wind

4 PM

Core £ upper body 20:00 [2]
shoes: Adidas swoops

Press ups crunches push ups planks

Tuesday Oct 5, 2010 #

4 PM

Note
weight:55.3kg

Have extra maths after school and then loads of homework so might get only a quick run in today

6 PM

Cycling (Short cycle ) 31:27 [3] 13.29 km (2:22 / km) +250m 2:10 / km
shoes: Adidas swoops

Cycled the short but hilly route on of the climbs was up a serious gradient. Over 20% gradient on one climb and then another climb was up the cliff road in a howling wind which was near impossible to cylce up which was pretty serious gradient too Then back into ballycotton and home the hills. Really nice road coming into ballycotton hit 40+ kph on the flat

Stretching&warmup/down 15:00 [3] 2.67 km (5:37 / km) +30m 5:19 / km
shoes: Adidas swoops

Monday Oct 4, 2010 #

Stretching&warmup/down 15:00 [3] 2.32 km (6:28 / km) +40m 5:57 / km
shoes: Adidas swoops

4 PM

Orienteering training 52:37 [3] *** 6.87 km (7:40 / km) +200m 6:41 / km
spiked:12/13c weight:55.6kg shoes: Adidas swoops

Technical work in curragh woods. Did pacing and thumb compass use( rough and accurate bearings) went really well and am feeling confident with it now

Sunday Oct 3, 2010 #

12 PM

Hiking 1:23:44 [5] **** 9.56 km (8:46 / km) +350m 7:24 / km
spiked:14/15c weight:55.1kg shoes: Adidas swoops

Good run spiked almost all just not number 3. Got to the feature and couldn't find the control. Went back to my attackpoint and went again. Found same feature still no control. After a bit I saw it lying flat in long grass, perhaps it was knocked or maybe moved. Lost loads of time. But apart from that very happy with that run

Stretching&warmup/down 15:00 [2] 2.66 km (5:38 / km) +90m 4:49 / km
shoes: Adidas swoops

4 PM

Orienteering training (Compass work) 43:55 [2] *** 5.61 km (7:50 / km) +100m 7:11 / km
spiked:6/6c shoes: Adidas swoops

Went into rochestowm with dad to do some thumb compass work. Went pretty good

Stretching&warmup/down 5:00 [3] 0.46 km (10:52 / km) +25m 8:33 / km
shoes: Adidas swoops

Saturday Oct 2, 2010 #

11 AM

Note
weight:55.3kg

Refereeing

10 PM

Stretching&warmup/down (Stretching) 10:00 [1]

Friday Oct 1, 2010 #

Note
(rest day)

7 PM

Note

Rugby coaching

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