Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jan 4, 2014:

activity	#	time	miles		km		+m
Running (Trails)	3	2:56:05	17.47	(10:05)	28.12	(6:16)	399
Mapping	1	2:34:33	4.69	(32:59)	7.54	(20:30)	61
Running (Road)	8	2:16:31	16.16	(8:27)	26.01	(5:15)	164
Orienteering ◪	4	1:36:49	7.21	(13:26)	11.6	(8:21)	497	45 /	48c	93%
Cycling	4	51:38	12.13	(4:15)	19.52	(2:39)	81
Mountain Biking	2	40:33	8.41	(4:49)	13.53	(3:00)	129
Running (Track)	1	33:39	5.51	(6:06)	8.87	(3:48)
Running (Terrain)	1	16:08	0.88	(18:25)	1.41	(11:27)	8
Total	18	11:45:56	72.45	(9:45)	116.6	(6:03)	1339	45 /	48c	93%

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Saturday Jan 4, 2014 #

9 AM

Orienteering ◪ warm up/down (To start) 21:09 [1] 1.43 km (14:47 / km) +203m 8:39 / km
shoes: Inov-8 Talon 212 (2)

Following the line as best as possible up crohane with dooby, ndobbs and swedesport. Pretty steep up to the start but meant we got to the tricky area used in the shamrock last year a bit and the world cup race here for some fun up in the snow.

10 AM

Orienteering ◪ 58:38 [3] *** 6.09 km (9:38 / km) +246m 8:01 / km
spiked:18/20c shoes: Inov-8 Talon 212 (2)

Nice course planned by dooby on the tricky part of crohane. Snow everywhere but forgot the gopro at home unfortunately. Felt good and confident orienteering using the rock features and the occasional stream If I fell into it. Left some nice tracks for the lads to follow if they choose to do so. Mistake to control 12, slightly wrong direction out of 11 meant for some relocation and dooby got ahead of me here. Really nice place to be having fun in the snow.

11 AM

Running (Terrain) warm up/down 16:08 [1] 1.41 km (11:27 / km) +8m 11:08 / km
shoes: Inov-8 Talon 212 (2)

Back down to the cars with dooby talking cross country etc while slidding down the mud

2 PM

Running (Trails) long 2:00:05 [2] 19.42 km (6:11 / km) +284m 5:46 / km
shoes: Asics Gel Noosa Tri-8

Long run around muckross lake and through it for parts with the flooding. Nice run, easy pace and felt good.Started from the bosses house and up through torc, across the bridge and along the trail parrallel to the road. Along the trail to Dinish cottage where the trails were flooded in places meaning a wet running group, the shorter of us got damper than others, and ndobbs didnt even offer to put me on his shoulders. Coming back towards the hostel Dooby took us through his mystery cave as a detour which was pretty cool. Across the front of the house itself and up to the Abbey where we were tourists and nosed around for a bit. Then a lap of Blue pool before going back up the hill to the house. In just before dark and a nice evening for it. Same training plan tomorrow with the gang.

Friday Jan 3, 2014 #

9 AM

Cycling warm up/down 12:53 [2] 4.84 km (2:40 / km) +18m 2:37 / km
shoes: Asics Gel Noosa Tri-8

Running (Road) warm up/down 14:13 [2] 2.46 km (5:47 / km) +3m 5:45 / km
shoes: Asics Gel Noosa Tri-8

Warm up around Mardyke walk with Nick S.

Orienteering ◪ intervals 6:13 [4] *** 1.41 km (4:25 / km) +12m 4:14 / km
spiked:9/10c shoes: Asics Gel Noosa Tri-8

First Sprinterval on UCC with Nick, small mistake to the first control getting confused with the gates but ok for the rest, nice routechoices and only just behind nick on this one, 1-2seconds in it only

Orienteering ◪ intervals 6:06 [4] *** 1.51 km (4:02 / km) +15m 3:51 / km
spiked:9/9c shoes: Asics Gel Noosa Tri-8

Back through campus again, got a gap with 2 to go as i went through the quad and under the arch while he went via the presidents garden side of the east wing, lost time with the steps blocked off and nick got back to me on it. a reversal of placings but like with the first one with maybe 1second or less in it only.

10 AM

Orienteering ◪ intervals 4:43 [4] *** 1.16 km (4:04 / km) +21m 3:44 / km
spiked:9/9c shoes: Asics Gel Noosa Tri-8

Final interval and a tie to the second at the finish even though we took different routes for the most part.

Running (Road) warm up/down 19:53 [2] 3.53 km (5:38 / km) +31m 5:24 / km
shoes: Asics Gel Noosa Tri-8

Cycling warm up/down 13:56 [2] 4.88 km (2:51 / km) +26m 2:47 / km
shoes: Asics Gel Noosa Tri-8

11 AM

Note

Resting for the the rest of the day with the weekends training in mind. Looks like it will be Crohane tomorrow morning and a long run tomorrow evening, orienteering and a long run on sunday aswell. Looking forward to it

Thursday Jan 2, 2014 #

9 AM

Mountain Biking 19:51 [2] 6.76 km (2:56 / km) +58m 2:49 / km
shoes: Inov-8 Talon 212 (2)

Borrowed dads mountain bike to get to ballymaloe for some mapping

10 AM

Mapping 2:34:33 [1] 7.54 km (20:30 / km) +61m 19:42 / km
shoes: Inov-8 Talon 212 (2)

Helping sean sort out a new map.

1 PM

Mountain Biking 20:42 [2] 6.77 km (3:03 / km) +71m 2:54 / km
shoes: Inov-8 Talon 212 (2)

5 PM

Cycling warm up/down 11:45 [2] 4.86 km (2:25 / km) +14m 2:23 / km
shoes: Asics Gel Noosa Tri-8

Weather warning in place for cork, naturally this means time to go training.

When i got to the track and was waiting around had a nice chat with Deccie about races, training etc and he was saying if at any stage i need anything to come ask him and it will be sorted if he can. Talked about the physical tests and sport mindsets aswell which was interesting based on what he achieved.

6 PM

Running (Road) warm up/down 17:01 [2] 3.41 km (4:59 / km) +12m 4:54 / km
shoes: Asics Gel Noosa Tri-8

Warm up run and a few strides

Running (Track) intervals 33:39 [4] 8.87 km (3:48 / km)
shoes: Asics Gel Noosa Tri-8

arrived looking forward to a nice long run in the rain to hear it was quiet the opposite, 4*800 and 4*400 on the track, wet and very windy out tonight so times were a bit all over the place. The session was mainly a just run on feel and times werent overly important. Nick turned up half way through the first rep aswell and was flying.
(800s)
1) 2:35
2) 2:33
3) 2:30 (my turn to pace)
4) 2:30
(400s)
1) 70
2) 72 (big gust of wind)
3) 68 (my turn to pace)
4) 68

(total time includes the 400m recover jogs in between and a 600m jog after the last rep with Nick on the track)

Good workout and felt pretty good for the most part seeing as ive done no speed work since national XC. Also found out Cillian has a top for me for being a (2nd) scorer on the Leevale mens team in Belgooly, wonder if it will fit?!

7 PM

Running (Road) warm up/down 16:07 [2] 2.73 km (5:54 / km) +6m 5:50 / km
shoes: Asics Gel Noosa Tri-8

Cool down with Nick talking about training plans for tomorrow (SprIntervals on UCC) and timings for the weekend with Dooby and ndobbs.

Cycling warm up/down 13:04 [2] 4.94 km (2:39 / km) +23m 2:35 / km
shoes: Asics Gel Noosa Tri-8

Lots of water around the city, especially the South mall.

Wednesday Jan 1, 2014 #

11 AM

Running (Trails) 27:10 [2] 4.19 km (6:29 / km) +51m 6:07 / km
shoes: Inov-8 Talon 212 (2)

Easy one with Zac to Ballytrasna

Tuesday Dec 31, 2013 #

1 PM

Running (Road) 16:28 [2] 3.64 km (4:31 / km) +29m 4:21 / km
shoes: Asics Gel Noosa Tri-8

Easy run to end a pretty good year by all accounts

Edit: second last run of 2013 as dad wanted another one before collecting zac from Bruce

3 PM

Running (Road) 28:24 [2] 5.01 km (5:40 / km) +47m 5:25 / km
shoes: Asics Gel Noosa Tri-8

Last run of 2013 with Dad around the block in cork

7 PM

Note

Good year of training in for 2013. Solid racing results on track, road, cross country and mountain running. First WOC done and dusted along with Euromeeting during the summer aswell.

2013 total distance: 5137.22km
2012: 2805.39km

Running total distance 2013: 3254.83km
2012: 1373.65km

Orienteering total distance 2013: 641.48km (1360c)
2012: 393.02km (894c)

Cycling total distance 2013: 1228.25km
2012: 989.70km

Other distance 2013: 12.86km
2012: 49.02km

Total training time (1-5) 2013: 432:04:19hrs (695 sessions) (including 0 intensity: 449:20:25hrs, 739sessions)
2012: 247:02:57hrs (457 sessions) (including 0 intensity: 276:36:51hrs, 457sessions)

Everything was up on last years levels except for ''other'' which was mostly distance racked up on the exercise bike and gym machines. More specific training in 2013 aswell i think. Now to build on the base set down this year for a successful 2014 and beyond

Monday Dec 30, 2013 #

1 PM

Note

First GoPro Footage with the new headcam, not too bad a start i dont think

http://www.youtube.com/watch?v=ynzLDa2jJ9E

C • GoPro 2

2 PM

Running (Road) warm up/down 5:21 [2] 0.98 km (5:28 / km) +3m 5:23 / km
shoes: Asics Gel Noosa Tri-8

3 PM

Running (Road) tempo 15:21 [3] 3.62 km (4:14 / km) +33m 4:03 / km
shoes: Asics Gel Noosa Tri-8

Steady progression run. first 2km 4:39 and 4:37 and then the last 1.6km at 3:59 and 3:51(for 620m with the hill). Decided to finish off 2013 with some kind of workout so just easy running tomorrow and then back to proper stuff in the new year

Running (Road) warm up/down 3:43 [2] 0.63 km (5:54 / km)
shoes: Asics Gel Noosa Tri-8

9 PM

Note

GoPro starring Zac

http://www.youtube.com/watch?v=Mwxv4Bvzh9U

Sunday Dec 29, 2013 #

12 PM

Running (Trails) 28:50 [2] 4.51 km (6:24 / km) +64m 5:58 / km
shoes: Inov-8 Talon 212 (2)

Some GoPro filming with Zac on the cliffs

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