Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Feb 16, 2013:

activity	#	time	miles		km		+m
Running	8	4:21:18	32.86		52.88		213
Orienteering ◪	2	1:55:06	11.92	(9:39)	19.19	(6:00)	315	40 /	48c	83%
Strength and Conditioning	4	1:42:00
stretching session	7	50:00
Cycling	2	28:34	6.14	(4:39)	9.88	(2:53)
foam roller	2	10:00
Total	16	9:26:58	50.92		81.95		528	40 /	48c	83%
[1-5]	14	8:31:58

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Saturday Feb 16, 2013 #

Note

Excluding the blunder i made at the end of the race this was one of my best sprints in as long as i can remeber. I was running hard fast and feeling strong, i was planning ahead effectively and had exits planned well before getting near the control, had a good visual image of what the circle would look like and the position of the kite, lots of fastest splits, pity i bottled it, but lots of positives from it

12 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Noosa Tri-7

stretching session 5:00 [0]

Orienteering ◪ race (UCD sprint) 19:49 [5] *** 4.62 km (4:17 / km) +10m 4:15 / km
spiked:23/26c shoes: Asics Gel Noosa Tri-7

running well and orienteering well until the end when i bottled it big time losing 50seconds on an easy last control, shocker after a really good sprint race by my standards.
http://orienteering.ie/results/FullSIResults.php?2...
http://orienteering.ie/results/splitsbrowser.php?2...

Orienteering ◪ warm up/down 14:31 [2] 2.73 km (5:19 / km) +5m 5:16 / km
shoes: Asics Gel Noosa Tri-7

jogged most of the short with james too warm down

9 PM

stretching session 10:00 [0]

Friday Feb 15, 2013 #

3 PM

Running 34:24 [2] 7.01 km (4:54 / km) +65m 4:41 / km
shoes: Asics Gel Noosa Tri-7

run with robrunner, supposed to be on trails in ballinora but ended up on roads in glanmire

Running warm up/down 5:45 [1] 1.06 km (5:25 / km)
shoes: Asics Gel Noosa Tri-7

5 PM

stretching session 5:00 [0]

foam roller 5:00 [0]

Strength and Conditioning 17:00 [2]

Thursday Feb 14, 2013 #

10 AM

Strength and Conditioning 25:00 [2]

6 PM

Running warm up/down 17:45 [1] 3.61 km (4:55 / km) +10m 4:51 / km
shoes: Asics Gel Noosa Tri-7

Running warm up/down (easy lap) 2:10 [1] 0.41 km (5:17 / km)
shoes: Asics Gel Noosa Tri-7

Running tempo 35:02 [4] 9.77 km (3:35 / km)
shoes: Asics Gel Noosa Tri-7

tempo at ~5.45mile pace. felt good and took over pace making for about 12minutes or so with kieran and then slipped back into the bunch. Feeling strong in these and was able to go at the same speed the whole session without too much effort, could hold a conversation near the end even

7 PM

Running warm up/down 13:20 [1] 2.42 km (5:31 / km)
shoes: Asics Gel Noosa Tri-7

Wednesday Feb 13, 2013 #

9 PM

Running 36:26 [2] 7.31 km (4:59 / km) +72m 4:45 / km
shoes: Asics Gel Noosa Tri-7

long day at college, got home late, ate late, ran late but not late enough to let my food fully digest so didnt feel all that great, still though had to get out and do something

10 PM

Strength and Conditioning 35:00 [2]

Tuesday Feb 12, 2013 #

2 PM

Strength and Conditioning 25:00 [2]

5 PM

Cycling 13:39 [2] 4.91 km (2:47 / km)
shoes: Asics Gel Noosa Tri-7

6 PM

Running warm up/down 18:16 [1] 3.47 km (5:16 / km)
shoes: Asics Gel Noosa Tri-7

Running intervals (6*600s) 26:43 [4] 6.18 km (4:19 / km)
shoes: Asics Gel Noosa Tri-7

1) 1min43:55
2) 1min45:93
3) 1min45:98
4) 1min44:15
5) 1min44:91
6) 1min44:72
good consistent pace, donie wanted them to be done in 1:44, feeling strong

Running warm up/down 20:15 [1] 3.51 km (5:46 / km)
shoes: Asics Gel Noosa Tri-7

7 PM

Cycling 14:55 [2] 4.97 km (3:00 / km)
shoes: Asics Gel Noosa Tri-7

stretching session 10:00 [0]

Monday Feb 11, 2013 #

6 PM

Running (recovery) 36:12 [2] 7.33 km (4:56 / km) +66m 4:44 / km
shoes: Asics Gel Noosa Tri-7

layered up and out into the rain for an easy loosen out gallop

stretching session 5:00 [0]

Sunday Feb 10, 2013 #

11 AM

Running warm up/down 5:00 [1]

stretching session (dynamics) 5:00 [1]

Orienteering ◪ race (munster league #1) 1:20:46 [4] *** 11.84 km (6:49 / km) +300m 6:03 / km
ahr:162 spiked:17/22c shoes: Inov-8 Talon 212

by no means a perfect race, silly mistakes here and there binning around 4-5minutes through mistakes alone. Got jumbled up going to one then lost time on an extra ride around control 3, lost time coming in off the mountain and hitting the wrong path bend and looking for a ride going in off it. After the turn at the top i missed control 15 aswell. Could feel yesterdays spin in the legs today, quads were a bit sore, but looking at the splits it was in the latter end of the race where i actually pulled away from brian in the last 6 controls opening up about 5minutes which i wouldnt have expected but then againthese se controls were all running so i could stride out a bit. Didnt feel strong really at any point but it was heavy going in places.

Got Brian by ~6mins and danny_serious and robrunner by ~12minutes, they were feeling their hill run yesterday too it seems

http://orienteering.ie/builder.php3?MoreResults-20...

Running warm up/down 5:00 [1]

very short jog before dad finished and then into the car and home for the match

9 PM

stretching session 10:00 [0]

foam roller 5:00 [0]

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