Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 20, 2013:

activity

time

miles

Running

5:13:27

40.0

(7:50)

64.37

(4:52)

425

Orienteering ◪

1:47:28

11.05

(9:44)

17.78

(6:03)

117

35 /

46c

76%

stretching session

49:00

foam roller

22:00

Total

8:11:55

51.05

82.15

542

35 /

46c

76%

[1-5]

7:00:55

1:35

0:00

» now

Saturday Apr 20, 2013 #

1 PM

Running (trails) 37:11 [1] 5.29 km (7:02 / km) +134m 6:14 / km
shoes: Asics Gel Noosa Tri-6

easy gallop in the sun with zac, think the body needs a few realtively easy days

Friday Apr 19, 2013 #

2 PM

Running (grass) 20:50 [2] 4.27 km (4:53 / km) +12m 4:49 / km
shoes: Asics Gel Noosa Tri-7

really easy workout in the park, easy day was needed by the body and might do the same ish again tomorrow but on the trails of home.

stretching session 17:00 [0]

stretch in the back garden in the sun

foam roller 8:00 [0]

in the sun aswell

Thursday Apr 18, 2013 #

5 PM

Running long 1:53:46 [3] 25.47 km (4:28 / km) +96m 4:23 / km
shoes: Asics Gel Noosa Tri-7

ran to the mardyke, did the warm up with the lads, then into a 30minute tempo at 5.45 pace so just sat on daves shoulder for the time, cool down with the guys and then run home in the ran with my pack on. Nice long run with a pick up in the middle. Shins a bit sore again at the start but after about 5mins they were ok

9 PM

stretching session 12:00 [0]

foam roller 7:00 [0]

Wednesday Apr 17, 2013 #

10 AM

Running (recovery) 26:29 [2] 5.72 km (4:38 / km) +46m 4:27 / km
shoes: Asics Gel Noosa Tri-7

another easy day, shins a bit sore again

Tuesday Apr 16, 2013 #

6 PM

Running (recovery) 1:06:23 [3] 14.39 km (4:37 / km) +61m 4:31 / km
shoes: Asics Gel Noosa Tri-7

What a contrast to yesterday evening, running in shorts and t-shirt and even broke a sweat because it was so hot. nice run and chat with Lizzie, Sinead, Dave and Tim along the cycle paths towards ballincollig even if we did nearly get egged running past CIT student accomodation. nice to loosen out some bit after the weekend. shins were a bit sore at the start but got better during the run. Feeling nice a relaxed after it strangely enough.
Doing some orienteering on campus at 8 aswell to bring up the miles a bit

7 PM

stretching session 8:00 [0]

Running warm up/down 3:25 [1] 0.43 km (7:57 / km)

8 PM

Orienteering ◪ 11:46 [4] *** 2.82 km (4:10 / km) +47m 3:51 / km
spiked:16/16c shoes: Asics Gel Noosa Tri-7

the campus part of the UCC sprint course in reverse order with james and siobhan. still bright at 8, theres a great stretch in the evenings :-) legs felt ok for this short burst.

Running 6:38 [1] 1.24 km (5:21 / km) +23m 4:54 / km
shoes: Asics Gel Noosa Tri-7

Monday Apr 15, 2013 #

7 PM

Running 26:45 [3] 6.06 km (4:25 / km) +53m 4:14 / km
shoes: Asics Gel Noosa Tri-7

horrible weather, high winds and lots of rain (even a weather warning in place for cork) but had to get out. even with the weather still a few runners out, the dedicated/insane few. just left the legs do there own thing and with the wind behind me on most of the route it turned into a nice cruise

8 PM

foam roller 7:00 [0]

stretching session 12:00 [0]

Sunday Apr 14, 2013 #

12 PM

Running 12:00 [1] 1.5 km (8:00 / km)
shoes: Inov-8 Talon 212

Orienteering ◪ race 1:35:42 [4] *** 14.96 km (6:24 / km) +70m 6:15 / km
spiked:19/30c shoes: Inov-8 Talon 212

owch, definetly had the steeplechase and 3km in my legs. felt like lead on the way down the dunes the first time and the wind and sand sapped them even more till i a reduced to what was in terrain like this a crawl. few mistakes aswell near the controls along with some hesitency in places not sure if i had gone far enough. looking at the results surprised to have not been further off the bunch than i was. next weekend is a weekend off racing anyway to try recover fully

Course 1 - Splits

« Earlier | Later »