Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jun 15, 2016:

activity	#	time	miles		km		+m
Orienteering ◪	6	4:19:39	18.06	(14:23)	29.06	(8:56)	440	75 /	93c	80%
Running (Road)	4	1:10:32	6.15	(11:28)	9.9	(7:07)	66
Running (Trails)	2	9:34	0.81	(11:50)	1.3	(7:21)
Running (Terrain)	1	4:11	0.29	(14:18)	0.47	(8:53)	19
Total	8	5:43:56	25.31	(13:35)	40.74	(8:27)	525	75 /	93c	80%

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Wednesday Jun 15, 2016 #

3 PM

Orienteering ◪ race 31:45 [3] 3.88 km (8:11 / km) +31m 7:52 / km
spiked:7/9c shoes: Inov8 Oroc 280 Ice-Tec

Nastolan Iltarastit
B-rata : 3.1km : 9c

First control went well then really messed up number 2, the easiest control. 4 was another mistake but then was pretty good to the end. 2nd place tonight

Tuesday Jun 14, 2016 #

Event: CorkO Summer League, Moanbaun Wood

Note

Up at 0430 and made it to Lahti by 1915

Nice day around Olso with Zac and Aine. We went to the Festning and just generally strolled about the place

Monday Jun 13, 2016 #

10 AM

Orienteering ◪ intervals 1:09:33 [3] 6.49 km (10:43 / km) +106m 9:54 / km
spiked:18/23c shoes: Inov8 Oroc 280 Ice-Tec

Kasen-Slatmossen
6*O-intervals

Tired body and legs. Good fun though, rarely near the front and some directional errors too

3 PM

Running (Road) 2:26 [2] 0.28 km (8:38 / km)
shoes: Inov8 Oroc 280 Ice-Tec

Orienteering ◪ 35:24 [3] 3.4 km (10:25 / km) +48m 9:43 / km
spiked:13/15c shoes: Inov8 Oroc 280 Ice-Tec

Ranebo-Amundshatt

Another 1:15000 area. Lots of blue and grey on the map. Good fun but fairly wrecked by the end of it

Running (Road) 2:41 [2] 0.29 km (9:17 / km) +2m 8:58 / km
shoes: Inov8 Oroc 280 Ice-Tec

Sunday Jun 12, 2016 #

Event: Cork Summer League, Spike Island

9 AM

Running (Road) 40:12 [2] 6.05 km (6:38 / km) +59m 6:20 / km
shoes: Asics Gel Noosa Tri10

Jog with Zac out onto Dafto and Oddo....was convinced it was looping back towards Stromstad.....back at the campsite when we consulted the map it certainly was not

Saturday Jun 11, 2016 #

10 AM

Running (Terrain) 4:11 [2] 0.47 km (8:53 / km) +19m 7:23 / km
shoes: Inov8 Oroc 280 Ice-Tec

Orienteering ◪ 37:13 [3] 3.78 km (9:51 / km) +70m 9:01 / km
spiked:10/12c shoes: Inov8 Oroc 280 Ice-Tec

Rasshult-Halle

1:15000 training. Used some control sites TGIF had done in a previous training. Nice area and no real issues switching scales which was good. Another nice day in the forest, loads of mozzies though

Running (Trails) 1:34 [2] 0.22 km (7:11 / km)

Friday Jun 10, 2016 #

11 AM

Running (Trails) 8:00 [2] 1.08 km (7:23 / km)
shoes: Inov8 Oroc 280 Ice-Tec

Orienteering ◪ race 1:08:39 [3] 7.31 km (9:24 / km) +135m 8:36 / km
spiked:14/18c shoes: Inov8 Oroc 280 Ice-Tec

WOC Selection Contest - Middle Distance
Tjarndalen Stromstad
M21 : 5.6km : 250m

Birthday Orienteering :D

Fun course, i took it slow. Mistakes to 4,6,8,9,13,17. Tricky area but just enjoying being in the forest

Thursday Jun 9, 2016 #

3 PM

Running (Road) warm up/down 17:04 [2] 2.28 km (7:29 / km) +1m 7:28 / km
shoes: Asics Gel Noosa Tri10

Jogging with Kev and Zac before the starts on the model map.

Orienteering ◪ race 17:05 [5] *** 4.2 km (4:04 / km) +50m 3:50 / km
spiked:13/16c shoes: Asics Gel Noosa Tri10

WOC Selection Contest
Lysekil
M21 : 3.8km

Suffered during this, lacking sharpness i think. It was fun to do some sprinting again though. Was first irish starter so knew i was being hunted. Only a few minor errors in places and maybe missing some routes, possibly should've avoided steps more as they hurt.

Disappointing but i gave it a rattle at least

4 PM

Running (Road) warm up/down 8:09 [2] 1.0 km (8:10 / km) +4m 8:01 / km
shoes: Asics Gel Noosa Tri10

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