Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 8, 2013:

activity	#	time	miles		km		+m
Running	13	4:47:17	34.13	(8:25)	54.92	(5:14)	737
Orienteering ◪	4	3:57:05	18.74	(12:39)	30.16	(7:52)	998	89 /	112c	79%
Cycling	4	54:04	12.31	(4:24)	19.81	(2:44)	200
Total	19	9:38:26	65.18	(8:52)	104.89	(5:31)	1935	89 /	112c	79%

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Saturday Jun 8, 2013 #

Note

Left barracks this morning at 0720 to go to kilworth ranges, spent 6-7 hours lifting and moving targets, then shot my 10rounds only, got home to cork at 1930

C • ARPs 3

7 PM

Running 17:53 [2] 3.55 km (5:02 / km) +13m 4:57 / km
shoes: Asics Gel Noosa Tri-7

Easy run after day at ranges.

Friday Jun 7, 2013 #

7 PM

Running 37:31 [2] 7.57 km (4:57 / km) +139m 4:32 / km
shoes: Asics Gel Noosa Tri-7

just across to ballycotton on the cliffs, nice and hot out.

Shins a bit sore on the inside, and legs a small bit heavy after tuesday and wednesdays workouts aswell

8 PM

Note

Full day on the ranges tomorrow with the rdf so will only get a short run in tomorrow evening which is perfect. Then all systems go for the 'TransGaltee' run on sunday with Robrunner and the MTR group aswell

C • MMR 4

Thursday Jun 6, 2013 #

11 AM

Running (recovery) 33:24 [1] 5.27 km (6:20 / km) +58m 6:00 / km
shoes: Asics Gel Noosa Tri-7

easy gallop across the cliffs with dad and zac before zac heads down to rinn for irish college

C • Colours 6

7 PM

Running warm up/down 9:02 [2] 1.68 km (5:23 / km) +17m 5:07 / km
shoes: Asics Gel Noosa Tri-7

jog with dad

Running hills 28:28 [4] 5.93 km (4:48 / km) +254m 3:57 / km
shoes: Asics Gel Noosa Tri-7

10*long hill reps, followed by 10*short hill sprints then 1*long hill rep to finish

8 PM

Running warm up/down 8:32 [2] 1.57 km (5:26 / km) +24m 5:03 / km
shoes: Asics Gel Noosa Tri-7

Wednesday Jun 5, 2013 #

2 PM

Running warm up/down 1:52 [1] 0.22 km (8:29 / km)
shoes: Asics Gel Noosa Tri-7

short warm up with cillin niall and niamh

Orienteering ◪ race (park-o) 3:45 [4] *** 1.07 km (3:30 / km) +5m 3:25 / km
spiked:9/9c shoes: Asics Gel Noosa Tri-7

easy enough course around fitzgeralds park to get the day off to a nice start. mass start and lead from the go, lost some time on a route choice around the building but wanted to see which was better so went the opposite to niall. clean race as it should be in an easy area

Running warm up/down (to start) 3:53 [1] 0.67 km (5:48 / km) +2m 5:43 / km
shoes: Asics Gel Noosa Tri-7

Orienteering ◪ (SprINTERVALS) 20:29 [3] *** 4.31 km (4:45 / km) +43m 4:32 / km
spiked:39/43c shoes: Asics Gel Noosa Tri-7

. All were mass starts. total time, i.e recovery/standing/route chatting time between legs was 34.59

3 PM

Running warm up/down (to start) 3:09 [1] 0.57 km (5:32 / km) +1m 5:29 / km
shoes: Asics Gel Noosa Tri-7

Orienteering ◪ race 10:53 [4] **** 2.35 km (4:38 / km) +38m 4:17 / km
spiked:16/20c shoes: Asics Gel Noosa Tri-7

cillin caught me with an uncrossable on the way to 1, just didnt see the line on the map at all, but i was on my toes for the rest of it, was hard to spot the solid black lines for the most part especially seeing as they were fabricated. good session tho, mass start with niall, and we split on routes pretty early.

C • CIT 2

Running intervals (4*400, 4*200) 24:38 [4] 5.07 km (4:52 / km)
shoes: Asics Gel Noosa Tri-7

intervals on the track with niall after the orienteering practices. Nice little session in the sun. (400m warm-up and into the session then)
1) 72sec-417m-2.55min/km
2) 72sec-417m-2.53min/km
3) 71sec-415m-2.53min/km
4) 72sec-416m-2.53min/km
----------------------------------------
5) 31sec-212m-2.29min/km
6) 31sec-208m-2.34min/km
7) 32sec-208m-2.36min/km
8) 30sec-208m-2.25min/km

4 PM

Running warm up/down 7:06 [1] 1.31 km (5:25 / km)
shoes: Asics Gel Noosa Tri-7

niall headed off, i threw my kit back inside and did a short warm down after the sessions to keep loose

Tuesday Jun 4, 2013 #

5 PM

Cycling 12:52 [2] 5.01 km (2:34 / km) +23m 2:31 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Running (recovery) 1:19:49 [2] 16.62 km (4:48 / km) +155m 4:35 / km

recovery run with all the marathoners from yesterday and some of the tri-athletes aswell.

7 PM

Cycling 14:49 [1] 4.93 km (3:00 / km) +39m 2:53 / km
shoes: Asics Gel Noosa Tri-7

11 PM

Note

plans afoot to do some sprint training in ucc and the park tomorrow with niall, cillin and niamh. cillin is planning a tricky sprint with uncrossables added to catch us out. Ive planned a short park blast of a sprint and some intervals on campus for quick choice practice along with starting and getting a flow going aswell. should be good

Monday Jun 3, 2013 #

9 AM

Running warm up/down 7:31 [1] 1.06 km (7:05 / km) +11m 6:44 / km
shoes: Inov-8 Talon 212 (2)

10 AM

Orienteering ◪ race 1:38:57 [4] 9.97 km (9:55 / km) +394m 8:17 / km
spiked:12/21c shoes: Inov-8 Talon 212 (2)

was ok on the mountain part but couldnt get my head around the forest, kept drifting in the green and ph out foxed me in a little game of cat and mouse

12 PM

Running warm up/down 5:04 [1] 0.81 km (6:15 / km) +3m 6:08 / km
shoes: Inov-8 Talon 212 (2)

6 PM

Note

so after the weekend ive learned a few things, firstly how to deal with printing in this pinky colour that isnt the purple. running with one eye with the colour correction lenses and one eye with a normal lense seems to make it easier to read, not sure how this works with the purple but will have to check. Also need to trust my compass more as lots of my mistakes were down to drifting on bearings even though my planned routes were, for the most part, ok.
NB: Passed 1300km running, 300km orienteering, 600 controls and a total of 2000km combined training so far this year. Last year i covered 1373km running total, 393km orienteering, ~900controls and 2805km in total. Not been a bad year training and getting race practice just need to nail it down really.

7 PM

Cycling (to barracks) 12:21 [3] 4.56 km (2:43 / km) +96m 2:27 / km

up to do my T.O.E.T's

9 PM

Cycling 14:02 [2] 5.31 km (2:39 / km) +42m 2:33 / km

Course 1 - Splits

Sunday Jun 2, 2013 #

11 AM

Running warm up/down 7:26 [1] 1.09 km (6:49 / km) +41m 5:44 / km
shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race 1:43:01 [5] **** 12.46 km (8:16 / km) +518m 6:51 / km
spiked:13/19c shoes: Inov-8 Talon 212 (2)

made a big error on the route to 1 and couldnt relocate well enough, from there was nip and tuck with dave taking slightly different routes and trying to loose him. dropped him a wee bit on the up hill to 13 and then fired away down to 14, lost him here and was pretty clean to the end apart from a little blip on 18 where i misread the contours. tough and physical, when it was good it was good......however when it wasnt things were ugly

1 PM

Running warm up/down 11:59 [1] 1.93 km (6:13 / km) +19m 5:55 / km
shoes: Inov-8 Talon 212 (2)

1 - Splits

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