Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Nov 28, 2011:

activity	#	time	miles		km		+m
Running	6	4:39:30	35.87	(7:48)	57.73	(4:51)	240
Strength and Conditioning	1	1:00:00
Orienteering ◪	1	56:02	7.79	(7:11)	12.54	(4:28)	30	29 /	29c	100%
Total	7	6:35:32	43.66		70.27		270	29 /	29c	100%

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Monday Nov 28, 2011 #

2 PM

Running warm up/down 13:20 [2] 2.32 km (5:45 / km)
shoes: Asics Gel Noosa Tri-6

Running (recovery run) 54:39 [3] 11.51 km (4:45 / km) +40m 4:40 / km
shoes: Asics Gel Noosa Tri-6

did 2*5.75km loops
loop 1-27.20
loop 2-27.19
consitant pace all the way around and feeling good after yesterday

Running warm up/down 18:39 [2] 3.41 km (5:28 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 30:00 [2]

Sunday Nov 27, 2011 #

Event: Connacht Orienteering Championships 2011

11 AM

Running warm up/down 3:46 [2] 0.68 km (5:34 / km)
shoes: Adidas swoops

12 PM

Orienteering ◪ race 56:02 [5] *** 12.54 km (4:28 / km) +30m 4:25 / km
spiked:29/29c shoes: Adidas swoops

good clean race with few if any errors. perhaps took a few loopy routes when straight may have been faster. good turn over with my stride and spiked everything. finshed in second on M21L only 14seconds behin Darren disappointing but good to reassure myself im as fit as the rest. will have to have another rattle off Darren in Kilworth on sunday. see if i can get closer

1 PM

Running warm up/down 11:07 [2] 1.51 km (7:22 / km)
shoes: Adidas swoops

Friday Nov 25, 2011 #

Note
(rest day)

long day with lectures followed by a lab followed by a maths MCQ so a rest day today because there was no time to stop and think even

Thursday Nov 24, 2011 #

8 AM

Running warm up/down 11:02 [3] 2.33 km (4:44 / km)
shoes: Asics Gel Noosa Tri-6

Running tempo 19:51 [4] 5.0 km (3:58 / km)
shoes: Asics Gel Noosa Tri-6

nice pace to get the legs going at. went out the road towards ballincollig 2.5km and then back.

Running warm up/down 17:22 [3] 3.29 km (5:17 / km)
shoes: Asics Gel Noosa Tri-6

Wednesday Nov 23, 2011 #

2 PM

Running warm up/down 14:22 [2] 2.87 km (5:00 / km)
shoes: Asics Gel Noosa Tri-6

Running (strides) 7:00 [3] 1.0 km (7:00 / km)
shoes: Asics Gel Noosa Tri-6

10*100m strides

Running 34:01 [4] 8.76 km (3:53 / km)
shoes: Asics Gel Noosa Tri-6

5*1km iin the not flooded part of the lee fields. did 1km with 3minute jog in between each. good fast session and feeling good after it

Running warm up/down 17:23 [2] 3.12 km (5:34 / km)
shoes: Asics Gel Noosa Tri-6

Tuesday Nov 22, 2011 #

6 PM

Running warm up/down (UCC AC) 18:55 [2] 3.83 km (4:56 / km)
shoes: Asics Gel Noosa Tri-6

Running (UCC AC hills) 21:19 [4] 4.89 km (4:22 / km) +200m 3:37 / km
shoes: Asics Gel Noosa Tri-6

that was a nice sore session

Running warm up/down (UCC AC) 16:44 [2] 3.21 km (5:13 / km)
shoes: Asics Gel Noosa Tri-6

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