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Training Log Archive: Joshosh

In the 7 days ending Jul 6, 2013:

activity	#	time	miles		km		+m
Orienteering ◪	6	1:39:50	11.99	(8:20)	19.29	(5:11)	165	87 /	94c	92%
Running	7	1:35:12	11.85	(8:02)	19.07	(5:00)	50
Running (Trails)	2	25:09	2.64	(9:32)	4.24	(5:56)	30
Total	13	3:40:11	26.47	(8:19)	42.6	(5:10)	245	87 /	94c	92%

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Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland

9 AM

Orienteering ◪ (model event) 8:02 [1] *** 1.03 km (7:48 / km)
spiked:6/6c shoes: Asics Gel Noosa Tri-8

model event for the sprint quali around Katinkulta-Vuokatti this morning, in torrential downpour. It was only a small area so was off the bus, run and back on. Unusual mapping in areas so was good to know that before monday and the hedges seem to follow regular patterns aswell around the holiday home type buildings in the map snippet. Looks fun and fast

10 AM

Orienteering ◪ (model event) 21:14 [1] *** 2.61 km (8:08 / km) +5m 8:03 / km
spiked:11/11c shoes: Asics Gel Noosa Tri-8

model event in Akkoniemi Sotkamo, the area for the sprint final on monday evening. Nice fast urban terrain with tricky routes and uncrossable scattered through the terrain. Again, unusual mapping of the open and scattered tree areas but that wont be vitally important. Used the emit for this to get used to punching with it. Getting excited about monday already

Friday Jul 5, 2013 #

12 PM

Note

moving from our cozy log cabin to the WOC accomodation today, had lunch in the same room as kauppi, hubmann and niggli..........they looked scared when the irish team came in........and they should have been based on the plate, actually sorry plates, of food that Dooby put away.

C • Cheeky 1

2 PM

Running 19:54 [1] 3.21 km (6:12 / km) +10m 6:06 / km
shoes: Asics Gel Noosa Tri-8

easy jog with kev and alison around some trails near the lake just to loosen out.

Running (strides) 2:06 [3] 0.4 km (5:15 / km)
shoes: Asics Gel Noosa Tri-8

strides on the soccer pitch, 6*50m

3 PM

Note

down to the lake for a dip to cool off, recover and chill out aswell.

Thursday Jul 4, 2013 #

Note

swimming later on today in the lake, then an easy 20minute jog tomorrow and a few strides.

11 AM

Running 2:38 [1] 0.4 km (6:31 / km)
shoes: Asics Gel Noosa Tri-8

token warm up

Orienteering ◪ 14:46 [3] *** 3.25 km (4:33 / km) +30m 4:21 / km
spiked:20/22c shoes: Asics Gel Noosa Tri-8

Niamh O'B planned a course around Lohtaja for the mens sprint team. Nice area, a lot of urban and some tricky forest sections to switch the brain on in. We dropped roz off in jauntenlampi and then headed to the map area for the workout. Last aprint training this morning, will be doing the model events on saturday morning and then roll on monday

-Map- http://www.woc2013.fi/ssl/woc.nsf/0/CD0EECF23587F3...

4 PM

Note

400km of orienteering clocked up this morning and my 900th control aswell. not bad for just over 7months training

Wednesday Jul 3, 2013 #

2 PM

Note

went for a swim this morning in one of the lakes with kev and conor. prob doing a sprint run this evening on voukatin urheiluopisto voukatinrinteet again seeing as we live on the map, or else just a light loosen out run. Legs feeling ok, and feeling happy and relatively prepared at this point

7 PM

Orienteering ◪ 18:59 [3] *** 4.27 km (4:27 / km) +30m 4:18 / km
spiked:12/14c shoes: Asics Gel Noosa Tri-8

Kev planned a sprint course around vuokatti urheiluopisto voukatinrinteet And I ran without seeing it before hand which made it more realistic. Maybe missed a few routes in hindsight but I made my decisions fast and followed through with them. Just cruised around really and planned ahead, that said I could’ve dropped the hammer if I wanted especially on the road routes. Conor ran the course I planned for myself a few days ago and started maybe 20seconds before me, saw him going to what was both of our number 12 and I got back to the finish before him which was nice to have a gauge of where we were in relation to each other. Kev used the area well giving me routechoices and traps to keep me on my toes, some of the controls were on vague features which made me concentrate more which I enjoyed. I wasn’t in the same areas as the last day that much which was nice, it was planned pretty well, even if it was a tad evil, but im quiet happy with that.

-Map- http://www.woc2013.fi/ssl/woc.nsf/0/CD0EECF23587F3...

9 PM

Note

Tomorrow we go back to Kajanni to run a sprint course planned by Niamh O’B around Lotaja. Should be a contrast to todays run, a new planner and the area has far less forest than today, but far more complex urban areas which will test the planning ahead, keeping contact with the map, running and taking in corners. Easy day on friday, model events on saturday morning. then watch the long quali on sunday and see zac and dad hopefully on friday/saturday and sunday aswell to watch them race

Tuesday Jul 2, 2013 #

11 AM

Running warm up/down 5:03 [1] 0.87 km (5:47 / km) +10m 5:28 / km
shoes: Asics Gel Noosa Tri-8

to the pitch again

Running intervals 18:00 [4] 4.52 km (3:59 / km)
shoes: Asics Gel Noosa Tri-8

6*2minutes with 1 minute mobile recovery. The last session donie said to do before WOC, now i just have to do like what sits on his upper lip......i ''mus-tache'' as fast as i can. Averaged about 3.15min/km today and never really went into top gear for any of it

12 PM

Running (strides) 3:25 [3] 0.67 km (5:08 / km)
shoes: Asics Gel Noosa Tri-8

Running warm up/down 6:07 [1] 0.88 km (6:56 / km) +10m 6:34 / km
shoes: Asics Gel Noosa Tri-8

8 PM

Running warm up/down 2:57 [1] 0.27 km (10:51 / km)
shoes: Asics Gel Noosa Tri-8

to start of sprint in kajanni

Orienteering ◪ 16:56 [3] *** 3.96 km (4:17 / km) +60m 3:58 / km
spiked:22/24c shoes: Asics Gel Noosa Tri-8

myself Dooby and kev ran the World Cup/NORT race from last year in Kajanni. Happy enough with the run and the routechoices. Nice to run on another area i know nothing about. My time was just over 2minutes behind what the actual race was won in last year, Jonas Leanderson won it then, so i wouldve been maybe 60sec down on him in this race had i been going hard which isnt bad

-Map- http://routegadget.tulospalvelu.fi/cgi-bin/reitti....

Monday Jul 1, 2013 #

10 AM

Running (Trails) (recovery) 20:01 [2] 3.43 km (5:50 / km) +20m 5:40 / km
shoes: Asics Gel Noosa Tri-8

light recovery run near the accomodation area

2 PM

Orienteering ◪ 19:53 [3] *** 4.17 km (4:46 / km) +40m 4:33 / km
spiked:16/17c shoes: Asics Gel Noosa Tri-8

planned a sprint course around voukatin urheiluopisto voukatinrinteet for this afternoon. ran well, planned ahead and felt pretty good.

-Map- http://www.woc2013.fi/ssl/woc.nsf/0/CD0EECF23587F3...

3 PM

Running (Trails) warm up/down 5:08 [1] 0.81 km (6:18 / km) +10m 5:56 / km
shoes: Asics Gel Noosa Tri-8

Sunday Jun 30, 2013 #

4 PM

Running warm up/down 4:53 [1] 0.84 km (5:50 / km) +10m 5:31 / km
shoes: Asics Gel Noosa Tri-8

to the astro pitch

Running intervals 24:00 [4] 6.13 km (3:55 / km)
shoes: Asics Gel Noosa Tri-8

6*3minutes with 1minute mobile recovery as the boss said. target was around 3.20min/km for this session. pretty happy, legs felt a bit heavy but they were turning over ok

5 PM

Running warm up/down 6:09 [1] 0.88 km (7:01 / km) +10m 6:38 / km
shoes: Asics Gel Noosa Tri-8

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