Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 9, 2012:

activity	#	time	miles		km		+m
Orienteering ◪	3	3:37:33	17.16	(12:41)	27.62	(7:53)	729	40 /	51c	78%
Running	3	1:42:54	11.79	(8:44)	18.98	(5:25)	746
recovery	1	30:00
rowing	2	18:41	2.52	(7:26)	4.05	(4:37)
gym	1	15:00
Cycling	2	14:29	5.82	(2:29)	9.37	(1:33)
wave motion machine	1	14:17	2.68	(5:20)	4.31	(3:19)
stretching session	1	10:00
cross trainer	1	5:00	0.25	(19:38)	0.41	(12:12)
Total	9	7:07:54	40.23		64.74		1475	40 /	51c	78%
[1-5]	8	6:27:54

1:59

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» now

Friday Jun 8, 2012 #

Running 42:31 [3] 8.06 km (5:17 / km) +363m 4:18 / km
shoes: Asics Gel Noosa Tri-6

Thursday Jun 7, 2012 #

6 PM

Cycling warm up/down 10:00 [3] 6.06 km (1:39 / km)
max:131 shoes: Asics Gel Noosa Tri-6

cross trainer warm up/down 5:00 [2] 0.41 km (12:12 / km)
shoes: Asics Gel Noosa Tri-6

wave motion machine warm up/down 10:00 [2] 2.3 km (4:21 / km)
shoes: Asics Gel Noosa Tri-6

rowing (tt) 4:06 [5] 1.03 km (3:59 / km)
shoes: Asics Gel Noosa Tri-6

wave motion machine (tt) 4:17 [5] 2.01 km (2:08 / km)
shoes: Asics Gel Noosa Tri-6

7 PM

rowing 14:35 [3] 3.02 km (4:50 / km)
shoes: Asics Gel Noosa Tri-6

gym 5:00 [3]

100*20kg leg press

gym 10:00 [3]

free weight work

stretching session 10:00 [0]

Cycling (tt) 4:29 [5] 3.31 km (1:21 / km)
shoes: Asics Gel Noosa Tri-6

4.30 timetrial before leaving

8 PM

recovery 30:00 [0]

pool, sauna, steam room, jacuzzi and feel great after it

Wednesday Jun 6, 2012 #

11 AM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km) +14m 5:45 / km
shoes: Asics Gel Noosa Tri-6

Running hills 21:32 [4] 4.38 km (4:55 / km) +153m 4:11 / km
shoes: Asics Gel Noosa Tri-6

Running warm up/down 3:00 [1] 0.4 km (7:30 / km) +10m 6:40 / km

Tuesday Jun 5, 2012 #

12 PM

Running (recovery) 30:51 [3] 5.34 km (5:47 / km) +206m 4:51 / km
shoes: Asics Gel Noosa Tri-6

2 PM

Note

hopefully ill get to the sprint race in james fort tonight, havent run there before but it looks pretty sweet

6 PM

Orienteering ◪ race 21:00 [4] *** 4.33 km (4:51 / km) +61m 4:32 / km
spiked:14/15c shoes: Adidas swoops

Mistake going to number 1, the map in the estate area only showed one path not the 4 or 5 that were actually there. 8 was also in the wrong place i think, was on the right feature but was far closer to the ruin than the map showed. my only real errors were due to the map being a bit dodgey Rest of the course was fine except for when i didnt duck for the underpass and ran nearly full speed head first into a stone wall. Happy enoough maybe not the best routes at times but ok. legs were turning over nicely. Most importantly 4 days of racing and a session this morning and my legs felt strong enough. Rob got me ny 18seconds, but lost 1 minute to him on the 1st control due to unmapped 'streets' not even tracks but streets!!

Monday Jun 4, 2012 #

10 AM

Orienteering ◪ race 1:16:48 [5] 9.79 km (7:51 / km) +268m 6:54 / km
spiked:15/17c shoes: Adidas swoops

ok run, few mistakes but held onto 5th over all and gained back 10 minutes on 4th

Sunday Jun 3, 2012 #

12 PM

Orienteering ◪ race 1:59:45 [5] 13.5 km (8:52 / km) +400m 7:44 / km
spiked:11/19c shoes: Adidas swoops

disaster

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