Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending May 5, 2013:

activity	#	time	miles		km		+m
Running	10	3:58:33	31.43	(7:35)	50.58	(4:43)	526
Orienteering ◪	2	2:58:24	15.2	(11:44)	24.47	(7:17)	600
Total	11	6:56:57	46.63	(8:56)	75.05	(5:33)	1126

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Sunday May 5, 2013 #

11 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race (IOC long distance) 2:01:55 [4] 16.83 km (7:15 / km) +400m 6:28 / km
shoes: Inov-8 Talon 212 (2)

not a good day at the office, mistakes early on, clean after control 10 with only a few misses and was running strong, couldve run faster but wouldve made mistakes so knocked it back a bit, pity i binned so much time. Ran with normal contacts in as the over printing isnt standard and after yesterday i decided not to risk it and said id run the long and relay as a colourblind athlete, just like old times

2 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 Talon 212 (2)

1 - Splits

Saturday May 4, 2013 #

Event: Irish Orienteering Championships

5 PM

Orienteering ◪ race 56:29 [3] 7.64 km (7:24 / km) +200m 6:32 / km
shoes: Inov-8 Talon 212

So this was a disaster, over printing was in pink not IOF purple so i couldnt read my course as im colourblind, using corrective lenses means i can differentiate red/brown/green and i can follow the IOF standard purple overprinting. Coudlnt see pink, not a happy camper. Got caught by Hellsac and Boyzone and just stuck with them for the rest, so apologise guys i was only following because i didnt know what points i was coming from and going to.

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov-8 Talon 212

6 PM

Running warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Inov-8 Talon 212

Course 1 - Splits

Friday May 3, 2013 #

10 AM

Running 15:59 [1] 3.21 km (4:59 / km) +26m 4:47 / km
shoes: Inov-8 Talon 212 (2)

pre-race weekend routine run in the new talons to test them out. stayed on grass

Thursday May 2, 2013 #

6 PM

Running 53:47 [2] 11.51 km (4:40 / km) +29m 4:37 / km
shoes: Asics Gel Noosa Tri-7

ran the warm up with the gang, few laps chat with ian, then did 10 minutes at 6.10mile pace with one of the groups and then a cool down with Dave chatting about training. good day and feeling ok ahead of the weekend all considered

Wednesday May 1, 2013 #

7 PM

Running warm up/down 12:17 [2] 2.76 km (4:27 / km) +23m 4:16 / km

Running hills (willow lawn reps) 26:33 [4] 5.38 km (4:56 / km) +334m 3:46 / km
shoes: Asics Gel Noosa Tri-7

30*hill reps, started off and didnt think id get through it but then zoned out and all was well, felt strong towards the end and kept the times consistant to ~3seconds difference in total for all of them. Good session again

Running warm up/down 5:26 [1] 1.12 km (4:51 / km) +14m 4:34 / km
shoes: Asics Gel Noosa Tri-7

Tuesday Apr 30, 2013 #

6 PM

Running warm up/down 14:26 [2] 3.15 km (4:35 / km) +13m 4:29 / km
shoes: Asics Gel Noosa Tri-7

Running intervals 27:46 [4] 7.44 km (3:44 / km)
shoes: Asics Gel Noosa Tri-7

6*800s, felt this one alot in the legs, started with 3 of them in 2.19, 2.21 and 2.20 and then suffered for the next 3 which were 2.25, 2.27 and 2.23. Good session all the same and some hurt aswell which was good

7 PM

Running warm up/down 13:56 [1] 2.55 km (5:28 / km) +14m 5:19 / km
shoes: Asics Gel Noosa Tri-7

Monday Apr 29, 2013 #

1 PM

Running 38:23 [3] 8.76 km (4:23 / km) +73m 4:12 / km
shoes: Asics Gel Noosa Tri-7

11 PM

Note

So an ok weekend at the selection races but thats done now, results posted and left to be decided on, roll on the IOC next to have a rattle off the long distance and see where things are after that. Prob be doing 1000s tomorrow night ahead of the weekend if there is a group doing them and have a chat with Donie about where we are as i have another target to put to him which is the Euromeeting in Scotland so need to be in form for that as well

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