Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m
	Running	26	18:39:53	132.17		212.7		1474
	Orienteering ◪	8	8:16:24	34.87	(14:14)	56.12	(8:51)	2486	93 /	115c	80%
	Cycling	13	6:56:56	125.54	(3:19)	202.03	(2:04)
	Strength and Conditioning	23	5:13:00
	stretching session	23	2:57:00
	gym	5	2:51:27	6.72		10.81
	foam roller	17	2:15:00
	Core work	8	46:00
	Yoga	5	28:00
	Total	75	48:23:40	299.29		481.66		3960	93 /	115c	80%
	[1-5]	70	43:33:40
averages - weight:58.2kg

2:15

0:00

» now

Tuesday Jan 31, 2012 #

Note
(sick) (rest day)

woke up this morning feeling groggy and a runny nose that was accompanied by a head ache. decided to take today off from training and get back at it tomorrow if all is well. Probabaly just the ill effects of lots of time over the weekend spent wet and cold in fermanagh

7 AM

Yoga 6:00 [0]

Strength and Conditioning 12:00 [2]

9 PM

Strength and Conditioning 24:00 [2]

Yoga 6:00 [0]

Monday Jan 30, 2012 #

11 AM

Strength and Conditioning 12:00 [1]

push ups*30 in 1 minutes
sit ups*30 in 1 minute
crunches*30 in 1 minute
jacknife*30 in 1 minute
plank*1minute
up on toes*30 in 1 minute
lunges*10 front, *10 back, *10 side in 2 minutes
bulgarian lunges*30 in 1 minute
1 leg squats*15 per leg in 1 minute
squats*50 in 2 minutes

Yoga 6:00 [0]

the routine simon showed at the weekend in fermanagh

stretching session 10:00 [0]

1 PM

gym (free weights) 10:00 [2]
shoes: Asics Gel Noosa Tri-6

gym (weights machines) 15:00 [2]
shoes: Asics Gel Noosa Tri-6

gym (rowing machine) 12:31 [2] 2.23 km (5:37 / km)
shoes: Asics Gel Noosa Tri-6

Cycling 31:27 [3] 13.98 km (2:15 / km)
shoes: Asics Gel Noosa Tri-6

7 PM

Yoga 4:00 [0]

8 PM

Strength and Conditioning 12:00 [1]

Sunday Jan 29, 2012 #

10 AM

Orienteering ◪ (IJS weekend Fermanagh) 1:00:12 [3] *** 5.76 km (10:27 / km) +366m 7:56 / km
spiked:14/15c shoes: Adidas swoops

treated this as another training session. didnt try to run fast just tried to get t he navigation right. all went well except for leg 8-9 where i lost map contact and got confused with the vegetation changes.

7 PM

Yoga 6:00 [0]

Strength and Conditioning 13:00 [1]

Saturday Jan 28, 2012 #

11 AM

Orienteering ◪ (IJS weekend Fermanagh) 1:22:14 [2] 10.76 km (7:39 / km) +189m 7:02 / km
shoes: Adidas swoops

good morning training session organised by Allan and Simon in Crossmurrin. Training consisted of star events, putting out a tag and collecting a tag, long leg practice and other map work

1 PM

Orienteering ◪ (IJS weekend Fermanagh) 41:29 [3] **** 5.34 km (7:46 / km) +101m 7:06 / km
spiked:14/15c shoes: Adidas swoops

long course on crossmurrin, good course and orienteered pretty well no real mistakes at all perhaps hesitant in places

2 PM

Orienteering ◪ (IJS weekend Fermanagh) 12:13 [2] ** 1.87 km (6:32 / km) +24m 6:08 / km
spiked:6/7c shoes: Adidas swoops

short sprint course to finish off the day, made a mistake on 2 because i couldnt see what the control feature was and couldnt visualise the circle detail but all the rest was clean and good practice on entry and exit of controls

10 PM

stretching session 10:00 [0]

Thursday Jan 26, 2012 #

8 AM

Strength and Conditioning 33:00 [1]

stretching session 5:00 [0]

7 PM

Running warm up/down 21:49 [2] 3.39 km (6:26 / km) +12m 6:19 / km
shoes: Asics Gel Noosa Tri-6

8 PM

Running (plyometrics) 10:00 [0] 0.4 km (25:00 / km)
shoes: Nike Rival Zoom

Running intervals (UCC AC+Leevale) 19:18 [5] 4.63 km (4:10 / km)
shoes: Nike Rival Zoom

Donnie put me in with the fastest leevale group again, plan was to do 6*400 at 70sec or below, plan was successful. Lead for a lap aswell and had the pace bang on 70 like i was told to do
1) 70.3sec
2) 69.9sec
3) 68.7sec
4) 69.8sec
5) 70.2sec
6) 70.4sec
pretty even paced session as it was meant to be and lasted the pace with the rest of the guys.

Running warm up/down 16:29 [2] 3.02 km (5:27 / km) +9m 5:23 / km
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

9 PM

foam roller 5:00 [0]

Wednesday Jan 25, 2012 #

Note

changed from a tempo today based on a suggestion by Donie because its speedwork again tomorrow night with 6*400s

8 AM

Running warm up/down 5:47 [1]
shoes: Asics Gel Noosa Tri-6

Running 23:16 [2]
shoes: Asics Gel Noosa Tri-6

ni satellite signal this morning and it was way to windy to stand around waiting for it so just did a loop on maradyke walk and a lap of the park without getting blown away

stretching session 10:00 [2]

Strength and Conditioning 11:00 [2]

3 PM

Running warm up/down 7:51 [2]

satellite search

4 PM

Running (easy) 33:56 [2] 6.99 km (4:51 / km) +89m 4:34 / km
shoes: Asics Gel Noosa Tri-6

legs didnt feel amazing and shins were very sore at stages. very wet and windy again so not very enjoyable. also twisted my knee on a loose bit of footpath which wasnt fun

9 PM

Strength and Conditioning 11:00 [1]

foam roller 10:00 [0]

Tuesday Jan 24, 2012 #

4 PM

Cycling (gym) 30:00 [3] 14.21 km (2:07 / km)

played some solataire on the new bikes while my legs worked away

5 PM

Running (long way to training) 13:02 [1] 2.09 km (6:14 / km)
shoes: Asics Gel Noosa Tri-6

6 PM

Running warm up/down (UCC AC) 16:27 [3] 2.68 km (6:08 / km) +2m 6:07 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:00 [2]
shoes: Asics Gel Noosa Tri-6

Running intervals (UCC AC) 22:01 [5] 5.03 km (4:23 / km) +3m 4:22 / km
shoes: Asics Gel Noosa Tri-6

6*2min with 2min jogging recovery
1) 2.02min, 600m, @ 3.23 pace
2) 2.00min, 620m, @ 3.15 pace
3) 2.00min, 600m, @ 3.20 pace
4) 2.00min, 630m, @ 3.10 pace
5) 2.00min, 620m, @ 3.15 pace
6) 2.00min, 630m, @ 3.10 pace

Running (recovery run) 42:18 [1] 6.03 km (7:01 / km) +7m 6:58 / km
shoes: Asics Gel Noosa Tri-6

long warm down/recovery run with Bill and a chat about racing tactics and differnt ideas for sessions.

7 PM

stretching session 10:00 [0]

foam roller 5:00 [0]

8 PM

Core work 6:00 [2]

Strength and Conditioning 11:00 [2]

Monday Jan 23, 2012 #

Note
(rest day)

sorted out my hrm now to add more data for my training

9 PM

Note

weeks training plan
Monday: rest day
Tuesday: Ucc training (probably a few km easy before training)
Wednesday: AM: run in the park
PM: 20minute tempo @ 3:40 pace
* sports physcology seminar in CIT
Thursday: 4*1km and Ucc training
Friday: travelling north
SaturdaySunday: training weekend
Might fit in a gym session some evening aswell

Sunday Jan 22, 2012 #

10 AM

Orienteering ◪ race (curragh woods) 1:26:57 [5] *** 10.52 km (8:16 / km) +572m 6:30 / km
17c shoes: Adidas swoops

spiked all the control sites only to discover that control 2 was on the wrong crag by quite a distance and control 12 was around 120m wrong and not even on a knoll. these two controls cost me between 25-28 minutes in total, not best pleased with it but was a good test of keeping focus no matter what happens. Orienteered well as i should in a place like this and felt strong running especially on the hills.

12 PM

Running warm up/down 13:06 [2] 1.51 km (8:41 / km) +71m 7:01 / km
shoes: Adidas swoops

Saturday Jan 21, 2012 #

10 AM

Orienteering ◪ 1:31:08 [1] 6.27 km (14:32 / km) +392m 11:04 / km
shoes: Adidas swoops

checking the map and some control sites for a race dad is planning here

12 PM

Running hills (corrin hil) 27:07 [3] 5.51 km (4:55 / km) +191m 4:12 / km
shoes: Adidas swoops

Running warm up/down 3:20 [1] 0.55 km (6:04 / km) +12m 5:28 / km
shoes: Adidas swoops

Friday Jan 20, 2012 #

8 AM

stretching session 5:00 [0]

Strength and Conditioning 11:00 [2]

Core work 8:00 [2]

2 PM

Running warm up/down 4:57 [2] 0.62 km (7:59 / km)
shoes: Asics Gel Noosa Tri-6

Running long 1:51:42 [4] 25.24 km (4:26 / km) +181m 4:16 / km
shoes: Asics Gel Noosa Tri-6

4 PM

Running warm up/down 11:06 [1] 1.72 km (6:27 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

foam roller 10:00 [0]

Thursday Jan 19, 2012 #

8 AM

Core work 5:00 [1]

Strength and Conditioning 11:00 [2]

stretching session 5:00 [0]

foam roller 5:00 [0]

2 PM

Note

legs feel sore and heavy today so not going to do hills today to allow them recover. probably gym instead with cardio, core and some weights which is easier on them

4 PM

Cycling warm up/down (gym) 10:00 [2] 4.92 km (2:02 / km)

gym (free weights) 15:00 [2]

gym (weights machines) 15:00 [3]

gym (rowing machine) 21:56 [3] 4.17 km (5:16 / km)

5 PM

Cycling 30:00 [3] 17.82 km (1:41 / km)

Cycling warm up/down 10:00 [1] 3.98 km (2:31 / km)

9 PM

foam roller 5:00 [0]

stretching session 5:00 [0]

Core work 7:00 [2]

Strength and Conditioning 11:00 [2]

Wednesday Jan 18, 2012 #

8 AM

stretching session 5:00 [2]

Strength and Conditioning 11:00 [2]

Core work 6:00 [2]

foam roller 5:00 [0]

5 PM

Running warm up/down 12:09 [2] 2.54 km (4:47 / km) +3m 4:45 / km
shoes: Asics Gel Noosa Tri-6

Running intervals 29:37 [3] 7.15 km (4:09 / km) +2m 4:08 / km
shoes: Asics Gel Noosa Tri-6

1*4min
2*2min
4*1min
8*30sec
16*15 sec
all with half the running time in recovery after each one
very painful for the lasty few 15s

Running warm up/down 15:37 [2] 3.01 km (5:11 / km) +2m 5:10 / km
shoes: Asics Gel Noosa Tri-6

6 PM

stretching session 7:00 [0]

Strength and Conditioning 11:00 [2]

Core work 4:00 [2]

foam roller 10:00 [0]

Tuesday Jan 17, 2012 #

7 AM

stretching session 5:00 [0]

Core work 5:00 [2]

8 AM

Strength and Conditioning 9:00 [2]

2 PM

Note

running tonight with UCC again.
plan for the week:
Monday; rest day
Tuesday; UCC long run (hopefully hilly route again)
Wednesday; intervals (speed) , 1*4min,2*2min,4*1min,8*30sec,16*15sec in park
Thursday; running on northside, same session as last wednesday (hill power building)
Friday; easy run 1hour-1.5hours (loosen out and mileage)
Saturday; AM run on cliffs and loops in ballycotton
PM hill intervals at home
Sunday; o-ing in curragh wood and maybe a bit more of a gallop in the woods
Going to now try to plan out every weeks training and follow the plan

5 PM

Running warm up/down 7:18 [1] 0.81 km (9:01 / km)
shoes: Asics Gel Noosa Tri-6

6 PM

Running (plyometrics) 5:00 [2]
shoes: Asics Gel Noosa Tri-6

Running 58:41 [3] 14.18 km (4:08 / km) +79m 4:02 / km
shoes: Asics Gel Noosa Tri-6

new loop tonight and only five of us, only myself and another lad finished out the loop, the others jumped out early. good session, the weekend seems to be out of my legs

7 PM

Running warm up/down 6:44 [1] 0.79 km (8:31 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

foam roller 5:00 [0]

Strength and Conditioning 11:00 [2]

Monday Jan 16, 2012 #

Note
(rest day)

taking a day off after such a big week last week so i can recover.

11 AM

stretching session 10:00 [0]

foam roller 5:00 [3]

Strength and Conditioning 22:00 [2]

9 PM

Strength and Conditioning 11:00 [1]

stretching session 5:00 [0]

Core work 5:00 [2]

foam roller 5:00 [0]

Sunday Jan 15, 2012 #

10 AM

Running long 1:35:37 [4] 20.58 km (4:39 / km) +35m 4:36 / km
shoes: Asics Gel Noosa Tri-6

Donie put me in again with the strongest group like for intervals, good long run and very windy again

12 PM

Cycling (loosen out) 15:00 [2] 6.52 km (2:18 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

6 PM

Note

very good, tough, enojoyable training camp down in banna for the weekend. lots of fun and some hurt which is always a good thing

8 PM

Strength and Conditioning 11:00 [2]

foam roller 10:00 [0]

stretching session 5:00 [0]

trying to work the weekend out of my legs. big week done, easy one next week. left calf and right quad are quite sore now

Saturday Jan 14, 2012 #

11 AM

Running warm up/down 5:17 [2] 1.02 km (5:11 / km)
shoes: Asics Gel Noosa Tri-6

Running 41:57 [3] 8.64 km (4:51 / km) +12m 4:49 / km
shoes: Asics Gel Noosa Tri-6

12 PM

Cycling (loosen out) 30:01 [2] 13.4 km (2:14 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

3 PM

Running warm up/down 19:10 [3] 3.47 km (5:31 / km) +5m 5:29 / km
shoes: Asics Gel Noosa Tri-6

Running intervals 51:40 [5] 11.6 km (4:27 / km) +6m 4:27 / km
shoes: Adidas swoops

intervals on banna strand. massive headwind for half the reps which was good and the sand was extremely soft.
1 mile; 6.14
100 sec recovery jog
1 mile; 5.43
100 sec recovery
1400 m; 5.37
100 second recovery jog
1400 m; 5.10
100 second recovery jog
1200 m; 4.36
100 second recovery jog
1000 m; 3.37
100 second recovery jog
1000 m; 4.06
100 second recovery jog
1000 m; 3.59

Running warm up/down 22:13 [2] 3.0 km (7:24 / km) +5m 7:21 / km
shoes: Adidas swoops

5 PM

Cycling (loosen out) 25:00 [2] 10.33 km (2:25 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

Friday Jan 13, 2012 #

8 AM

foam roller 5:00 [0]

Strength and Conditioning 11:00 [2]

2 PM

Note

travelling to banna today for training camp. might get a run in this evening but not sure

8 PM

Cycling (loosen out) 30:13 [3] 13.87 km (2:11 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

Thursday Jan 12, 2012 #

Note
weight:58.2kg

trying to get a bit more structure into my training, hard sessions the last few days so gym today to allow the body recover ahead of a tough weekend

7 AM

Strength and Conditioning 11:00 [2]

foam roller 5:00 [0]

1 PM

Cycling warm up/down (gym) 15:00 [3] 6.96 km (2:09 / km)
shoes: Asics Gel Noosa Tri-6

gym (rowing machine) 22:00 [3] 4.41 km (4:59 / km)
shoes: Asics Gel Noosa Tri-6

gym (weights machines) 20:00 [3]
shoes: Asics Gel Noosa Tri-6

2 PM

gym (free weights) 15:00 [3]
shoes: Asics Gel Noosa Tri-6

gym (core) 10:00 [3]
shoes: Asics Gel Noosa Tri-6

Cycling (gym) 30:27 [4] 15.79 km (1:56 / km)
shoes: Asics Gel Noosa Tri-6

Cycling warm up/down 9:57 [3] 4.74 km (2:06 / km)
shoes: Asics Gel Noosa Tri-6

Wednesday Jan 11, 2012 #

8 AM

Strength and Conditioning 22:00 [2]

foam roller 15:00 [0]

stretching session 10:00 [1]

9 AM

Note

training camp on banna with UCC, CIT and Leevale for the weekend. run probably friday night, 5miles on dunes saturday morning, beach intervals of 1600.1200,800 and 400 saturday afternoon. maybe another dune run perhaps with a map for me and then long run on sunday morning. should be good

3 PM

Running warm up/down (leefields park) 17:12 [2] 3.21 km (5:21 / km) +3m 5:20 / km
shoes: Asics Gel Noosa Tri-6

Running 27:29 [4] 6.47 km (4:15 / km) +88m 3:59 / km
shoes: Asics Gel Noosa Tri-6

Running hills (patricks hill with steps) 5:51 [4] 1.01 km (5:48 / km) +89m 4:01 / km
shoes: Asics Gel Noosa Tri-6

twice from the bottom of patrick hill to the top. proper hill intervals

Running (plyometrics) 5:00 [1]

4 PM

Running (mobile recovery) 1:42 [2] 0.29 km (5:52 / km) +2m 5:40 / km
shoes: Asics Gel Noosa Tri-6

Running hills (step work) 9:51 [3] 1.11 km (8:52 / km) +83m 6:28 / km
shoes: Asics Gel Noosa Tri-6

found a series of steps around 80m long out near the brewery so ran up and down for a bit

Running 24:22 [4] 5.47 km (4:27 / km) +31m 4:20 / km
shoes: Asics Gel Noosa Tri-6

Running warm up/down (leefields park) 18:23 [3] 3.24 km (5:40 / km) +1m 5:40 / km
shoes: Asics Gel Noosa Tri-6

7 PM

Cycling 30:00 [3] 16.72 km (1:48 / km)
shoes: Asics Gel Noosa Tri-6

a spin to loosen out legs after today

Tuesday Jan 10, 2012 #

5 PM

Running warm up/down 9:23 [2] 1.54 km (6:06 / km) +6m 5:59 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:00 [1]
shoes: Asics Gel Noosa Tri-6

on track before run

6 PM

Running hills 54:51 [4] 11.54 km (4:45 / km) +399m 4:03 / km
shoes: Asics Gel Noosa Tri-6

new loop on the north side. took in lots of up hills i.e patricks hill and surrounding climbs along with lots of steps.

Running warm up/down 6:28 [1] 0.82 km (7:53 / km) +3m 7:45 / km
shoes: Asics Gel Noosa Tri-6

7 PM

Strength and Conditioning 11:00 [2]

foam roller 10:00 [1]

10 PM

stretching session 10:00 [0]

Monday Jan 9, 2012 #

1 PM

Running warm up/down 6:18 [2] 1.09 km (5:47 / km)
shoes: Asics Gel Noosa Tri-6

Running intervals 20:00 [4] 3.83 km (5:13 / km)
shoes: Adidas swoops

10*180s
all between 27-29

Cycling (gym) 47:12 [3] 24.37 km (1:56 / km)
shoes: Asics Gel Noosa Tri-6

2 PM

gym (core) 15:00 [3]

plank, sit ups, medecine ball work

3 PM

foam roller (exercises) 20:00 [1]

Sunday Jan 8, 2012 #

Orienteering ◪ race 58:52 [5] *** 7.37 km (7:59 / km) +407m 6:16 / km
spiked:28/29c shoes: Adidas swoops

missed maybe 30seconds on number 19 and but apart from that everything elso was clean, as it should be

Thursday Jan 5, 2012 #

6 PM

Running warm up/down (UCC AC) 10:35 [3] 2.16 km (4:54 / km) +7m 4:49 / km
shoes: Asics Gel Noosa Tri-6

Running tempo 20:32 [4] 5.71 km (3:36 / km) +2m 3:35 / km
shoes: Asics Gel Noosa Tri-6

tempo with UCCAC, Nick ran aswell but just opened a gap on me and everyone else but all the same, still happy enough with my speed after the christmas period.

Running warm up/down 10:22 [2] 1.79 km (5:47 / km)
shoes: Asics Gel Noosa Tri-6

7 PM

Running intervals (180s-190s) 8:46 [3] 2.03 km (4:19 / km)
shoes: Nike Rival Zoom

6*180-190m sprints on the track with nick.
1)26.02 sec.
2)25.90 sec.
3)26.13 sec.
4)26.61 sec.
5)26.70 sec.
6)24.73 sec.
Pretty consistant times, under pressure for the last one after the tempo. had 1 minute rest between intervals when i jogged 200m back to the start point.

C • 26's 18

Running warm up/down 18:53 [2] 3.67 km (5:09 / km)
shoes: Asics Gel Noosa Tri-6

Wednesday Jan 4, 2012 #

2 PM

Running 49:23 [3] 11.52 km (4:17 / km) +34m 4:13 / km
shoes: Asics Gel Noosa Tri-6

Tuesday Jan 3, 2012 #

3 PM

Cycling (gym) 1:12:39 [3] 34.42 km (2:07 / km)
shoes: Asics Gel Noosa Tri-6

spin in the gym, easy enough but felt pretty good

Sunday Jan 1, 2012 #

Note

-did goal mile in CIT track on christmas day; 5:11 but very windy for half the lap
-climbed torc with dad and zac
-went for a run with nick around midleton and curragh woods, intend to get another run with him before he goes back to sweden
-new pb going across the cliffs to ballycotton and back home, 32.05 for 7.6ish km with around 100-125m climb

11 AM

Orienteering ◪ race (brass monkey league) 1:03:19 [5] *** 8.23 km (7:42 / km) +435m 6:05 / km
spiked:31/32c shoes: Adidas swoops

pretty good run map one was slow and only had a 40sec or so lead at the map change. On the second map though opened up somewhere in the region of another 5.30 minutes.
control 8 on map 1 was on the wrong single tree so lost some time
control 14 on map 1 was on a thicket when the description said odd tree.
times;
map 1: 33.10
map 2: 30.09

« Earlier | Later »