Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: joshosh

In the 7 days ending Mar 4, 2012:

activity # timemileskm+m
  Running9 3:58:33 26.93(8:51) 43.34(5:30) 179
  Strength and conditioning12 3:11:50
  Cycling4 2:46:28 53.18(3:08) 85.59(1:57)
  stretching session13 1:47:00
  orienteering1 1:20:01 6.6(12:08) 10.62(7:32) 63320c
  yoga7 42:00
  foam roller4 21:00
  gym1 10:00 1.5(6:39) 2.42(4:08)
  Total27 14:16:52 88.22 141.97 81220c
  [1-5]22 11:23:52

«»
2:42
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

11 AM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +40m 9:05 / km
shoes: Adidas swoops

stretching session 5:00 [0]

12 PM

orienteering race (intervarsities) 1:20:01 [5] **** 10.62 km (7:32 / km) +633m 5:48 / km
20c shoes: Adidas swoops

Total time for the course was 123mins54 seconds however this includes the number 6 problem. In the race resultes number 6 was taken from the race, rightly so as it was not in the correct place or even near the correct feature. Heres my breakdown of legs.
1) Control 1 was fine, took it easy enough and counted off my crags and boulders, had good visualisation of the control feature and when i got there then saw the control.
2) Here i made a bit of a mistake. The majority of the leg was pretty good route excecution but got to the crag and thought i was too far so went back to the craggy spur nearly and re-attacked and found it.When i got to the crag first i thought i was on the one too low, in fact i was too high. Probably lost around 2 minutes here. Rob caught me, but i put the head down and lost him again
3) Number 3 i was to far to the west of the control.
4) easy downhill control, no mistake
5) the long leg. Decided to drop down and lose my height to get the the big sandy mound, and went up the re-entrant. Continued alond the line of crags and then up the marsh to spike number 5. Was only 14seconds behind Colm on this leg and took nearly the same route which is a good sign.
6) out of 5 and continued along the marsh, Past the big crag and obvious single boulder in the marsh, then around the triple crags and straight up to the control site with no problems, only to discover no control. Garmin shows a loss of 40 minutes at this control. Colm and McCloy turned up at 6 aswell along with arond 5 others so there was a bit of a train starting.
7) Got the head back and refocused on the task at hand a spiked 7 easy even though it was on the wrong crag.
8) ran to the wrong boulder, lost around 50 seconds
9) was to high for this control and hit the crags above and dropped down. lost 30secs
10) Spiked, ran along the line of crags and strainght in.
11) Saw colm and mccloy tearing off in front so tried to catch up only to discover we completely missed number 11, around 3 minutes lost.
12) the cruel up hill leg, but no problems spiked it
13) Longish leg, counted off my crags, saw colm drifting a bit but stayed on my line and went straight into the kite.
14) Was a tiny bit high at the re-entrant but spotted the top of the cane for the kite so went staright into it, maybe 30 seconds lost
15) took the middle route between all the crags, ended up a bit high and lost around 40 seconds here
16) easy leg no problems
17) easy leg again, could see the feature from a good way off and the control from a bit closer
18) Massive boulder that was easy to see so no problem here
19) Went low to avoid the heather, ran to the sandy mound and building and climbed up to it, colm and mccloy were coming down as i was climbing up to it
20) ran the track becaue the body was sore but spiked the control.
21) straight on a bearing and a spike again.
22) Easy control
finish


Run was om but nothing to write home about. Maybe lost around 7 minutes on mistakes. No control descriptions available at the start boxes?! apparently you had to get them at the regestration, was not running back to get them so had to use them on map. Map scale was hard to get used to, havent run 1:75 in ages. Colm won the title in 72.41, then John McCloy was 78.02 and i was third in 80.01 but i was in 2nd place after control number 5 so who knows how it wouldve played out. Good day out except for the lack of descriptions and control number 6 which drained the body of 40 minutes of energy for me, 1.6km of searching! and control 7 aswell


https://picasaweb.google.com/105076578361209242744...
1 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas swoops

stretching session 5:00 [0]

9 PM

stretching session 15:00 [0]

yoga 10:00 [0]

foam roller 10:00 [0]

10 PM

Note

recovery run day tomorrow probably an easy 12-16km trying to stay on the grass hopefully

Saturday Mar 3, 2012 #

10 AM

Strength and conditioning 32:00 [1]
(rest day)

yoga 4:00 [0]

stretching session 5:00 [0]

Friday Mar 2, 2012 #

8 AM

Strength and conditioning 24:33 [1]

stretching session 10:00 [0]

9 AM

yoga 8:00 [0]

foam roller 4:00 [0]

4 PM

Cycling 51:29 [3] 27.11 km (1:54 / km)
shoes: Asics Gel Noosa Tri-6

gym (rowing) 10:00 [4] 2.42 km (4:08 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Note

travelling to wicklow tomorrow for the LL race in Glendasan for the intervarsities

Strength and conditioning 11:29 [1]

stretching session 5:00 [0]

Thursday Mar 1, 2012 #

Note

look back on the month:
was sick for the first few days so running hours are down a bit
running: 16hrs31mins, 188.61km, 1990m climb
bike; 6hr43mins, 212.52km
orienteering; 37.13km, 1443m climb, 93 controls
strength and conditioning 13hrs32mins

total hours: 51hrs11mins
10 AM

Strength and conditioning 14:44 [1]

3 PM

Cycling (gym) 35:00 [3] 17.09 km (2:03 / km)
shoes: Asics Gel Noosa Tri-6

Strength and conditioning 20:00 [1]

7 PM

Running warm up/down 22:36 [1] 3.51 km (6:26 / km) +31m 6:10 / km
shoes: Asics Gel Noosa Tri-6

with bill out to cit for the leevale track session

Running intervals (leevale session) 9:02 [5] 3.37 km (2:41 / km)
shoes: Asics Gel Noosa Tri-6

8*400m
consistant times all 66-70seconds except the last one which was 64 just for fun. the first night we did this session i only managed 5*400 in 72 seconds so appears im moving the right way nice to have so many top class runners to help me improve and a top notch coach as well who just knows what you should do and how much more you can give, glad he allowed us jump in with the leevale lads.
this time is only the hard running times
times;
1) 69seconds, 430m, @2.45 pace
2) 66seconds, 420m, @2.38 pace
3) 70seconds, 410m, @2.49 pace
4) 68seconds, 410m, @2.46 pace
5) 69seconds, 420m, @2.43 pace
6) 67seconds, 430m, @2.37 pace
7) 69seconds, 420m, @2.45 pace
8) 64seconds, 430m, @2.32 pace

Running intervals (leevale session) 21:02 [1] 3.49 km (6:02 / km)
shoes: Asics Gel Noosa Tri-6

recovery runs in between of 1 lap
8 PM

stretching session 10:00 [0]

Running warm up/down (home) 21:30 [1] 3.23 km (6:39 / km) +12m 6:32 / km
shoes: Asics Gel Noosa Tri-6

Strength and conditioning 8:25 [1]

core

Wednesday Feb 29, 2012 #

7 AM

stretching session 10:00 [0]

8 AM

Strength and conditioning 19:12 [2]

3 PM

Running warm up/down 3:18 [1] 0.59 km (5:36 / km) +2m 5:30 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:00 [0] 1.0 km (10:00 / km)
shoes: Asics Gel Noosa Tri-6

stretching session (dynamic) 7:00 [1]
shoes: Asics Gel Noosa Tri-6

Running intervals (5*1km) 17:19 [5] 5.02 km (3:27 / km)
shoes: Asics Gel Noosa Tri-6

running hard time

Running (5*1km) 10:00 [3] 2.06 km (4:51 / km)
shoes: Asics Gel Noosa Tri-6

recovery

stretching session 5:00 [0]

4 PM

Running warm up/down 4:11 [1] 0.85 km (4:55 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and conditioning 19:52 [1]

foam roller 3:00 [0]

yoga 8:00 [0]

Tuesday Feb 28, 2012 #

8 AM

Strength and conditioning 9:29 [1]

yoga 3:00 [0]

stretching session 5:00 [0]

5 PM

Running warm up/down (to training) 6:11 [1] 0.99 km (6:15 / km) +4m 6:07 / km
shoes: Asics Gel Noosa Tri-6

6 PM

Running warm up/down (to cit pitches) 19:36 [2] 4.18 km (4:41 / km) +29m 4:32 / km
shoes: Asics Gel Noosa Tri-6

Running 16:00 [4] 4.56 km (3:31 / km) +21m 3:26 / km
shoes: Asics Gel Noosa Tri-6

8*2minutes on the grass pitches, the plan was to go at around the same pace for each of them which was achieved. grass felt nice to run on for a change. Good session tonight, had kieran and eric to push me turns out i ran the most consistant times and if anything got a bit faster which is good. Also was nice to have a good group of guys to train as a team for once

Running 15:58 [3] 2.01 km (7:57 / km) +3m 7:53 / km
shoes: Asics Gel Noosa Tri-6

8*2 minutes recovery

Running warm up/down (from cit) 24:40 [2] 4.51 km (5:28 / km) +16m 5:22 / km
shoes: Asics Gel Noosa Tri-6

7 PM

stretching session 10:00 [0]

stretching with bill

yoga 3:00 [0]

with bill again

Strength and conditioning 7:33 [1]

with bill on the track

Running warm up/down 7:10 [1] 0.97 km (7:23 / km) +21m 6:40 / km
shoes: Asics Gel Noosa Tri-6

jog home with bill
8 PM

Note

going to do more work on speed tomorrow. 1km intervals in the park down the road, probably do 4-6 of them depending on how i feel and the target is to go at 3.30km pace for them all, looking for more consistency in my running
9 PM

foam roller 4:00 [0]

Strength and conditioning 7:00 [1]

core work
10 PM

stretching session 5:00 [0]

Monday Feb 27, 2012 #

7 PM

Cycling warm up/down 5:00 [1] 2.44 km (2:03 / km)
shoes: Asics Gel Noosa Tri-6

Cycling 1:04:59 [4] 34.02 km (1:55 / km)
shoes: Asics Gel Noosa Tri-6

8 PM

Cycling warm up/down 10:00 [1] 4.93 km (2:02 / km)
shoes: Asics Gel Noosa Tri-6

Strength and conditioning 17:33 [1]

9 PM

stretching session 10:00 [0]

yoga 6:00 [0]

« Earlier | Later »