Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m
	Running	17	10:22:17	84.23	(7:23)	135.55	(4:35)	205
	Orienteering ◪	6	9:09:15	45.65	(12:02)	73.47	(7:29)	1590	62 /	70c	88%
	Hiking	3	3:24:53	19.41	(10:33)	31.24	(6:34)	1075	37 /	37c	100%
	Cycling	4	2:24:38	50.75	(2:51)	81.67	(1:46)
	gym	2	2:00:00
	circuites	1	1:00:00
	Core work	2	45:00
	stretching session	5	37:30
	Strength and Conditioning	1	10:00
		1	1:00	0.28	(3:35)	0.45	(2:13)
	Total	37	29:54:33	200.32		322.39		2870	99 /	107c	92%
averages - sleep:8.5 weight:56.8kg

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Monday Oct 31, 2011 #

Orienteering ◪ warm up/down 3:50 [3] 0.56 km (6:48 / km)
shoes: Adidas swoops

Orienteering ◪ 28:20 [3] *** 3.66 km (7:44 / km) +210m 6:01 / km
spiked:9/9c shoes: Adidas swoops

BOC were testing the computer for the IOC relays to make sure everything was going well and myself dad and zac ran different relay legs to help the testing

Orienteering ◪ 7:11 [3] 1.22 km (5:53 / km) +10m 5:39 / km
shoes: Adidas swoops

run back to car park after relay 1 to get another map and do another course

Orienteering ◪ 25:49 [3] *** 3.38 km (7:38 / km) +200m 5:54 / km
spiked:9/9c shoes: Adidas swoops

another relay leg

Orienteering ◪ 41:10 [3] *** 3.54 km (11:38 / km) +190m 9:10 / km
spiked:9/9c shoes: Adidas swoops

shadowing zac and doing a bit of coaching aswell

Note

system seems to be working and the courses today were nice in a woods i last ran in when dad was shadowing me on the orange course(which actually wasnt as long ago as you may think). lots of climbe but well mapped and runnable and technical areas

Note

IUAA trial tomorrow night in CIT should be good. 2km on a track

8 PM

Strength and Conditioning 10:00 [1]

did toe lifts, up on toes, squats, one leg squats sit-ups for 1minute each and repeated. easy session to get me into it and after a tough few days, but seems like a good idea to get into doing these regularly

stretching session 5:00 [1]

Sunday Oct 30, 2011 #

Event: Munster Championships

Orienteering ◪ warm up/down 10:02 [3] 1.56 km (6:26 / km)
shoes: Adidas swoops

Orienteering ◪ race 1:43:44 [5] **** 11.08 km (9:22 / km) +400m 7:56 / km
spiked:17/22c shoes: Adidas swoops

mistakes in the first bit not in the second part. weather was terrible but visibility was still ok. control descriptiond for 2 and 3 were mixed up which confused me and lead to 2 minutes of looking for a re-entrant when the control was on a stone wall. still a lot to improve on

Orienteering ◪ warm up/down 6:09 [3] 1.07 km (5:45 / km)

stretching session 5:00 [3]

Saturday Oct 29, 2011 #

Orienteering ◪ (squad weekend) 17:12 [3] 1.98 km (8:41 / km) +30m 8:05 / km
shoes: Adidas swoops

line o to start the weekend off

Orienteering ◪ (squad weekend) 17:35 [3] *** 1.67 km (10:32 / km) +30m 9:40 / km
spiked:2/3c

paired window o, very trickey to get the hang of. did three controls cillin did the other 3

Orienteering ◪ (squad weekend) 31:07 [3] *** 4.34 km (7:10 / km) +40m 6:51 / km
spiked:3/3c shoes: Adidas swoops

route choice training

Orienteering ◪ (squad weekend) 30:29 [3] **** 3.81 km (8:00 / km) +20m 7:48 / km
spiked:7/9c shoes: Adidas swoops

started with corridor o for 2 controls, followed by 5 controls of norwegian style window o then 2 of corridor o. lots of fun

Orienteering ◪ (squad weekend) 10:54 [3] ** 1.79 km (6:05 / km) +20m 5:46 / km
spiked:6/6c shoes: Adidas swoops

star o with colm and the others shouting abuse chasing us and generally trying to put us off. good pratice to keep the focus

Orienteering ◪ warm up/down (squad weekend) 4:02 [3] 0.79 km (5:07 / km)
shoes: Adidas swoops

Note

gonna fit in a stretching and S+C sessioon daily to try and build the right running muscles and keep flexible

Friday Oct 28, 2011 #

Running 42:01 [3] 10.08 km (4:10 / km) +20m 4:08 / km
shoes: Asics Gel Noosa Tri-6

Thursday Oct 27, 2011 #

Note
(rest day)

no training today had college from 9-9 so no time to fit in a session. rest day i guess

Wednesday Oct 26, 2011 #

Running 34:12 [3] 7.82 km (4:22 / km) +20m 4:19 / km

Tuesday Oct 25, 2011 #

Note
weight:57.3kg

UCCAC training tonight

6 PM

Running warm up/down (UCC AC) 6:08 [3] 1.01 km (6:04 / km)
shoes: Asics Gel Noosa Tri-6

Running (UCC AC) 47:59 [3] 11.71 km (4:06 / km) +50m 4:01 / km
shoes: Asics Gel Noosa Tri-6

didnt really intend to go this fast just turned on the garmin and ran with the group which was around 20 for the first 2km then 3 for the next 4km and 2 for the last 5 and a bit. nice run felt strong and fast, no pace making just staying with it. no pains or aches which is good.

7 PM

Running warm up/down 11:23 [3] 2.27 km (5:01 / km)
shoes: Asics Gel Noosa Tri-6

Monday Oct 24, 2011 #

Running (recovery run) 31:04 [2] 6.23 km (4:59 / km)

made the effort to get a run in after my lab work and concentrated loads on going slow youll be glad to see colm

Sunday Oct 23, 2011 #

10 AM

Orienteering ◪ race (SHI relay) 1:01:14 [5] 9.11 km (6:43 / km) +220m 6:00 / km

Saturday Oct 22, 2011 #

Event: Senior Home International

12 PM

Orienteering ◪ race (SHI indivdual) 1:31:51 [5] 14.68 km (6:15 / km) +220m 5:49 / km

nott a clean race by anymeans made a howler at control 3 which cost me big got back into the groove then but a few more little mistakes. on the plus side my percentage behind winner this year is closer to what it was this time last year and this year was a lot harder physically and technically so moving in the right direction

Wednesday Oct 19, 2011 #

6 PM

Cycling (gym) 34:12 [3] 20.47 km (1:40 / km)

just a loosen out spin in between chemistry write up and physics assignments. felt good and ended up going a bit quick but there wasnt much resistance and just kept spinning

Tuesday Oct 18, 2011 #

6 PM

Running warm up/down 4:01 [1] 0.78 km (5:09 / km)

Running (UCC AC) 44:41 [3] 9.93 km (4:30 / km) +30m 4:26 / km
slept:8.0 weight:57.4kg shoes: Asics Gel Noosa Tri-6

got to try out my new reflective cag as it was dark, cold and a bit damp. there was onlt 6 in the group this week. the pace started around 5.15mins/km and then got picked up a bit but not too much. i added a bit more onto the loop so that it was nearly a 45 minute run as suggested. trials fo the team relays are on november 2 on the CIT track. its a 2km tt i think. but its primarily for orienteering this training but we'll see what happens

11 PM

Note

should get to the gymm tomorrow but i have a lab write up and physics assignment due on thursday and friday and as im not here on thursday evening or friday they have to be done tomorrow but should get some time on the bike to loosen the legs out for the weekend

Monday Oct 17, 2011 #

7 AM

Running (recovery run) 1:07:56 [3] 14.23 km (4:46 / km)
shoes: Asics Gel Noosa Tri-6

have a long day including a lab and online assignments so got an early run in, chilly but dry

Sunday Oct 16, 2011 #

11 AM

Running warm up/down 5:00 [1] 0.4 km (12:30 / km)

12 PM

Orienteering ◪ race 58:36 [5] 9.23 km (6:21 / km)
shoes: Adidas swoops

Running warm up/down 5:00 [1] 0.3 km (16:40 / km)

5 PM

gym 1:00:00 [3]

calves, quads, biceps and triceps and shoulders followed by some core work. lots and lots and lots of light weight reps.

6 PM

Cycling (in gym) 17:01 [3] 10.0 km (1:42 / km)

spin in the gym

Saturday Oct 15, 2011 #

6 PM

Running 20:54 [3] 5.01 km (4:10 / km)
shoes: Asics Gel Noosa Tri-6

Friday Oct 14, 2011 #

4 PM

Cycling 16:42 [4] 10.0 km (1:40 / km)

in gym

5 PM

gym 1:00:00 [3]

did weights for arms, shoulders, chest and back followed by a bit of core work. really enjoyable session might try too fit in ine or more of these a week

Thursday Oct 13, 2011 #

Note
weight:57kg

interval session tonight with uccac so might try and get in a run before hand. i think its 1km with 2minutes of recovery in between not sure how many though but a good hard fast session will be good

4 PM

Running 33:41 [3] 7.76 km (4:20 / km) +5m 4:20 / km

nice easy run after college but before intervals tonight. felt good and under no pressure at any stage. found another bit of a loop.

Running warm up/down 4:39 [2] 0.91 km (5:07 / km)

Running warm up/down 4:32 [2] 0.87 km (5:13 / km)

6 PM

Running warm up/down 15:54 [3] 3.01 km (5:17 / km)

Running warm up/down (strides) 2:30 [3] 0.4 km (6:15 / km)

100m strides x4

Running intervals (UCC AC) 24:01 [5] 6.24 km (3:51 / km)
shoes: Asics Gel Noosa Tri-6

very tough session with college group. we were at the back for the first one but were in the lead group for all the rest. It was 1kms with a 3 minute recovery jog after each. first split was slow due to trying to trying to force my way through the pack but it was clear road for the rest of them.
splits were as follows:
(1) 3:08
(2) 3:02
(3) 3:00
(4) 2:56
good hard session and found someone who could push me hard for 900m but i had the extra gear to push away in the last 100. it was good to give the kick a nice testing.
very enjoyable fast and furious session

stretching session 8:30 [1]

7 PM

Running warm up/down 10:56 [2] 1.87 km (5:51 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 9:00 [1]

Wednesday Oct 12, 2011 #

6 PM

Core work 25:00 [3]
weight:57kg (rest day)

Tuesday Oct 11, 2011 #

3 PM

Core work 20:00 [3]

4 PM

Running 46:06 [3] 10.83 km (4:15 / km) +10m 4:14 / km
slept:9.0 weight:57kg

just a run by myself. found a new bit of a loop to add on to what i already have. nice day with a bit of mist in the air. have a session later so said id double up to test the legs and go out for a run now as well

Running warm up/down 4:53 [3] 0.78 km (6:14 / km)

Running warm up/down 4:27 [3] 0.77 km (5:47 / km)

6 PM

Running warm up/down 7:04 [3] 1.43 km (4:57 / km)

Running 37:36 [4] 8.47 km (4:26 / km) +40m 4:20 / km

run with UCCAC tonight. smallish group but a few good runners. new loop and today was the 45minute loop but it was definetly easy to beat that time. didnt really do any pace setting because i didnt know where we were going so just tucked in a skipped along. the group for the last 2km was the same 4 as the last night. one of the other guys decided to push the pace i went with him and the others fell back then with around 500m to go i kicked and he had no reply. good session and nice to test the extra gear towards the end. legs felt greatt from start to finish which is a good sign.

Running warm up/down 6:51 [3] 1.39 km (4:56 / km)

10 PM

stretching session 10:00 [1]

to keep loose after todays efforts

Monday Oct 10, 2011 #

Note
weight:57kg

3 PM

Cycling 1:16:43 [5] 41.2 km (1:52 / km)

5 PM

circuites 1:00:00 [4]

great session. should feel it tomorrow but very enjoyable

Sunday Oct 9, 2011 #

11 AM

Hiking race 46:37 [5] 8.53 km (5:28 / km) +125m 5:06 / km

10 PM

intervals 1:00 [5] 0.45 km (2:13 / km)

was comiing home from a friends house doing chemistry assignments. got almost to the western road when a car of 5 lads slammed on the brakes and blocked my path and 3 got out. the chased me but i took off like a bat outta hell. they got back in the car and drove it up the road after me. i managed too somehow out run them and get into a shop.
this was a tough sessionn and my heart rate was through the roof.
might not be real training but thought it should go on my ATTACK-point!!!! pun intended

C • Welcome to the City... 5

Tuesday Oct 4, 2011 #

Note

training tonight with ucc ac. first training run as a running club member ever. looking forward to finding a training group

6 PM

Running (UCC AC) 37:39 [3] 8.04 km (4:41 / km) +30m 4:36 / km
weight:56kg

good enough run. big enough group started out for the 40minute loop. broke up around km 5 when myself and 3 other lads decided to push on the pace a bit. we got away and pushed for 2km, however myself and another guy broke away again cause the pace was getting faster, we ran the last km together and it ended with a sprint finish, in which i just pipped him. good session once we got motoring until then it was a bit pedestrian really. Nice loop and this group of lads could do my fitness wonders. heres hoping

Monday Oct 3, 2011 #

Running 1:01:09 [3] 13.01 km (4:42 / km)

Sunday Oct 2, 2011 #

11 AM

Hiking race (curragh woods) 1:10:28 [5] ** 11.03 km (6:23 / km) +600m 5:01 / km
spiked:37/37c weight:56kg shoes: Adidas swoops

good run after yesterday. no real pain but could feel some of yesterday still in my legs. Easy enough course and comfy win. would have been going for a run anyways so it made sense to get one in with a map.

Saturday Oct 1, 2011 #

Event: Northern Ireland Championships and JHI

Hiking (NIOC) 1:27:48 [5] 11.68 km (7:31 / km) +350m 6:32 / km
shoes: Adidas swoops

ok race some mistakes but overall happy enough but still plenty of room for improvement.

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