Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Oct 9, 2010:

	activity	#	time	miles		km		+m
	Orienteering training	3	4:36:32	12.91	(21:25)	20.78	(13:18)	800	18 /	19c	94%
	Stretching&warmup/down	8	1:45:00	7.26		11.68		225
	Hiking	1	1:23:44	5.94	(14:06)	9.56	(8:46)	350	14 /	15c	93%
	Running	2	58:34	8.2	(7:09)	13.19	(4:26)	270
	Cycling	1	31:27	8.26	(3:49)	13.29	(2:22)	250
	Core £ upper body	1	20:00
	Total	12	9:35:17	42.56		68.5		1895	32 /	34c	94%
averages - weight:55.3kg

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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

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