Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 7, 2014:

activity	#	time	miles		km		+m
Orienteering ◪	1	2:48:37	12.74	(13:14)	20.5	(8:14)	800	21 /	30c	70%
Running (Trails)	4	1:33:25	10.18	(9:11)	16.38	(5:42)	194
Running (Track)	1	45:15	6.63	(6:50)	10.67	(4:14)
Cycling	2	26:01	6.07	(4:17)	9.77	(2:40)	37
Running (Grass)	1	22:27	2.35	(9:32)	3.79	(5:55)
Running (Road)	1	17:54	2.2	(8:08)	3.54	(5:03)	17
Total	7	6:13:39	40.17	(9:18)	64.65	(5:47)	1048	21 /	30c	70%

2:53

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Saturday Jun 7, 2014 #

11 AM

Running (Trails) 39:12 [2] 7.66 km (5:07 / km) +150m 4:40 / km
shoes: inov-8 Talon 212 (June 2014)

Ballycotton and back in the sun

Friday Jun 6, 2014 #

7 PM

Running (Trails) 26:43 [2] 4.12 km (6:29 / km) +44m 6:09 / km
shoes: inov-8 Talon 212 (June 2014)

out with dad for an easy one

Thursday Jun 5, 2014 #

5 PM

Cycling warm up/down 12:39 [2] 4.86 km (2:36 / km) +16m 2:34 / km
shoes: Asics Gel Noosa Tri-9

6 PM

Running (Road) warm up/down 17:54 [2] 3.54 km (5:03 / km) +17m 4:56 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down 3:04 [1] 0.21 km (14:36 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) intervals 42:11 [4] 10.46 km (4:02 / km)
shoes: Asics Gel Noosa Tri-9

The boss was happy with the news that i made the team for WOC this year. Tonights plan was to do 8*400 and see how i was feeling and then decide whether to do 12*400. Legs were heavy after the training and racing in Italy but felt it was best to do this with next month in mind. Target was about a 70sec average
1) 72sec
2) 71sec
3) 70sec
4) 69sec
5) 71sec
6) 68sec
7) 70sec
8) 71sec
9) 68sec
10) 71sec
11) 70sec
12) 70sec

7 PM

Running (Grass) warm up/down 22:27 [2] 3.79 km (5:55 / km)
shoes: Asics Gel Noosa Tri-9

Cycling warm up/down 13:22 [2] 4.91 km (2:43 / km) +21m 2:40 / km
shoes: Asics Gel Noosa Tri-9

Wednesday Jun 4, 2014 #

Note

So lots of back logging to do on this. But on the plus side heading to WOC sprint next month

6 PM

Running (Trails) 22:30 [2] 4.0 km (5:38 / km)
shoes: Asics Gel Noosa Tri-9

Out with dad and zac, garmin was dead

Tuesday Jun 3, 2014 #

Note
(rest day)

Day around verona with Dooby being cultured. Then to the airport to fly to dublin and aricoach back to cork. Good training camp and got what i wanted from the weekend.

Decided to take a full rest day after the racing and with travelling, havent seen a blank like this is a while here

Monday Jun 2, 2014 #

10 AM

Running (Trails) warm up/down 5:00 [2] 0.6 km (8:20 / km)

Bit of jogging to warm up

Orienteering ◪ race 2:48:37 [4] *** 20.5 km (8:14 / km) +800m 6:53 / km
spiked:21/30c shoes: Inov-8 Talon 212 (2)

WRE long race in Italy and the WOC long selection. 12minutes lost on the first control in the butterfly, ran past it and didnt see it.

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