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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Mar 17, 2018:

activity # timemileskm+m
  Running (Road)13 4:46:57 33.11(8:40) 53.28(5:23) 724
  Orienteering ◪4 1:23:56 10.8(7:46) 17.38(4:50) 52692 /98c93%
  Running (Grass)2 44:50 4.98(9:00) 8.02(5:36) 12
  Total16 6:55:43 48.89(8:30) 78.67(5:17) 126292 /98c93%
  [1-5]16 6:55:04

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SuMoTuWeThFrSa

Saturday Mar 17, 2018 #

9 AM

Running (Road) warm up/down 26:09 intensity: (45 @1) + (12:30 @2) + (12:54 @3) 3.45 km (7:35 / km) +146m 6:16 / km
ahr:138 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Jog to the arena, think I wasnt paying attention and followed the wrong road, bad start to the day!
10 AM

Orienteering ◪ race 22:31 intensity: (11 @2) + (3:13 @3) + (18:05 @4) + (1:02 @5) **** 4.05 km (5:33 / km) +183m 4:32 / km
ahr:166 max:183 spiked:18/22c shoes: Asics Gel Noosa Tri-11 (Blue)

Bergen Sprint Camp - Training #3 - City Race

Very tricky start so ended up moving quite slow trying to keep tabs on where I was. Up a wrong set of steps towards #7 so a time loss there and then an idiotic route choice to #13. Choose the right variant.....which looking at the analysis were both shorter than left.....but I stupidly switched to the left option after crossing the road.

Long long way off the pace.

City Sprint Results
City Sprint Splits
City Sprint Map
SPAS Analysis City Sprint
11 AM

Running (Road) warm up/down 8:19 intensity: (1:06 @1) + (6:13 @2) + (1:00 @3) 1.57 km (5:18 / km) +9m 5:09 / km
ahr:129 max:141 shoes: Asics Gel Noosa Tri-11 (Blue)

Back to the hotel with Nick
2 PM

Running (Road) warm up/down 9:25 intensity: (7 @0) + (21 @1) + (2:19 @2) + (4:11 @3) + (2:27 @4) 1.67 km (5:39 / km) +84m 4:30 / km
ahr:146 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Up to the arena with Nick and Øystein, surprisingly warm (relatively) this afternoon!

Orienteering ◪ intervals 3:29 intensity: (3 @2) + (11 @3) + (2:51 @4) + (24 @5) 0.77 km (4:31 / km) +18m 4:03 / km
ahr:167 max:180 spiked:7/7c shoes: Asics Gel Noosa Tri-11 (Blue)

Urb-O Results
Urb-O Splits
SPAS Analysis UrbO-B
Urb-O B Map

Running (Road) 2:00 intensity: (32 @2) + (1:28 @3) 0.24 km (8:18 / km) +32m 4:58 / km
ahr:140 max:144 shoes: Asics Gel Noosa Tri-11 (Blue)

2 minutes jog around the basketball court between reps

Orienteering ◪ intervals 3:55 intensity: (5 @2) + (9 @3) + (1:58 @4) + (1:43 @5) 0.96 km (4:06 / km) +39m 3:25 / km
ahr:172 max:184 spiked:6/6c shoes: Asics Gel Noosa Tri-11 (Blue)

Urb-O Results
Urb-O Splits
SPAS Analysis UrbO-C
Urb-O C Map

Running (Road) 2:01 intensity: (36 @2) + (1:25 @3) 0.24 km (8:18 / km) +2m 8:03 / km
ahr:138 max:142 shoes: Asics Gel Noosa Tri-11 (Blue)

2 minutes jog around the basketball court between reps

Orienteering ◪ intervals 4:54 intensity: (5 @2) + (9 @3) + (2:29 @4) + (2:11 @5) 1.21 km (4:03 / km) +48m 3:22 / km
ahr:174 max:184 spiked:6/6c shoes: Asics Gel Noosa Tri-11 (Blue)

Urb-O Results
Urb-O Splits
SPAS Analysis UrbO-D
Urb-O D Map

Running (Road) 2:00 intensity: (18 @2) + (1:42 @3) 0.22 km (8:56 / km) +4m 8:11 / km
ahr:139 max:142 shoes: Asics Gel Noosa Tri-11 (Blue)

2 minutes jog around the basketball court between reps

Orienteering ◪ intervals 5:43 intensity: (18 @2) + (9 @3) + (4:06 @4) + (1:10 @5) 1.12 km (5:05 / km) +41m 4:18 / km
ahr:170 max:183 spiked:7/7c shoes: Asics Gel Noosa Tri-11 (Blue)

Urb-O Results
Urb-O Splits
SPAS Analysis Urb-O E
Urb-O E Map

Running (Road) 2:00 intensity: (1 @1) + (1:59 @2) 0.21 km (9:21 / km) +3m 8:44 / km
ahr:134 max:136 shoes: Asics Gel Noosa Tri-11 (Blue)

2 minutes jog around the basketball court between reps

Orienteering ◪ intervals 5:43 intensity: (10 @2) + (12 @3) + (3:39 @4) + (1:42 @5) 1.2 km (4:45 / km) +51m 3:55 / km
ahr:169 max:181 spiked:6/6c shoes: Asics Gel Noosa Tri-11 (Blue)

Urb-O Results
Urb-O Splits
SPAS Analysis UrbO-A
Urb-O A Map

Running (Road) warm up/down 5:14 intensity: (2 @1) + (5:10 @2) + (2 @3) 0.63 km (8:18 / km) +1m 8:14 / km
ahr:134 max:138 shoes: Asics Gel Noosa Tri-11 (Blue)

Few laps around the basketball court

Running (Road) 9:17 intensity: (4:42 @2) + (4:35 @3) 1.62 km (5:45 / km) +8m 5:36 / km
ahr:137 max:148

Back to the hotel to catch the second half of the match. Spurs already got a solid win so hopefully Ireland can follow it up!

Friday Mar 16, 2018 #

11 AM

Running (Road) 5:48 intensity: (25 @1) + (4:17 @2) + (1:06 @3) 1.04 km (5:35 / km) +12m 5:17 / km
ahr:133 max:142 shoes: Asics Gel Noosa Tri-11 (Blue)

Jog to the the start for BSC Training #1 with Nick

Orienteering ◪ 19:08 intensity: (4 @1) + (51 @2) + (3:52 @3) + (14:21 @4) *** 3.87 km (4:57 / km) +43m 4:41 / km
ahr:158 max:166 spiked:22/22c shoes: Asics Gel Noosa Tri-11 (Blue)

BSC Training #1

3 * short courses in the town with different areas blocked off in each map. Hard to keep on top of. Missed some optimal route choices, everything else was smooth.

Training Maps

Running (Road) 5:02 intensity: (8 @1) + (2:08 @2) + (2:46 @3) 0.95 km (5:19 / km)
ahr:137 max:144 shoes: Asics Gel Noosa Tri-11 (Blue)

Back to the hotel to chill out again before the night sprint this evening.
7 PM

Running (Road) warm up/down 13:27 intensity: (3 @0) + (2:06 @1) + (9:10 @2) + (2:08 @3) 2.1 km (6:25 / km) +34m 5:56 / km
ahr:129 max:144 shoes: Asics Gel Noosa Tri-11 (Blue)

Gentle warm up on a cold night, checking where the start was and then back to the changing rooms to throw on the lamp etc.

Running (Road) warm up/down 3:48 intensity: (1 @0) + (36 @1) + (1:56 @2) + (1:15 @3) 0.55 km (6:55 / km)
ahr:133 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Back to the start and decided not to wear gloves when running......chilly but not terrible. Tonight was my first time doing the "runners choice" thing so when travelling out Øystein and Nick explained it to me.
8 PM

Orienteering ◪ race 18:33 intensity: (7 @2) + (12 @3) + (7:11 @4) + (11:03 @5) *** 4.2 km (4:25 / km) +104m 3:56 / km
ahr:176 max:186 spiked:20/22c shoes: Asics Gel Noosa Tri-11 (Blue)

Picked the best alternative on the "runners choice" according to Jan who had the analysis ready at the finish!

Mostly good routes but made 2 silly errors, going to 10 I picked one of the longer routes and messed up execution and to 15 I picked the optimum but just didn't get the execution right again.

Night Sprint Results
Night Sprint Splits
SPAS Analysis Night Sprint
Night Sprint Map

Running (Road) warm up/down 16:27 intensity: (25 @2) + (14:33 @3) + (1:29 @4) 3.21 km (5:08 / km) +86m 4:31 / km
ahr:150 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Cool down jog with Jonny and Chris chit chatting.

Thursday Mar 15, 2018 #

9 AM

Note
(rest day)

Bergen bound for the weekend!

Wednesday Mar 14, 2018 #

8 AM

Running (Road) 25:28 intensity: (4 @0) + (12 @1) + (2:52 @2) + (22:20 @3) 5.03 km (5:04 / km) +51m 4:49 / km
ahr:143 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

Last jog in for the week. It'll be nice to get away for a few days from the stress of it all...........

Gonna hopefully tie in with Nic and some guys in BSK in Bergen and try learn some of the tricks.
4 PM

Running (Road) 26:09 [3] 5.03 km (5:12 / km) +51m 4:57 / km
ahr:140 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Home a bit early from work, because why not! Then some eating, some washing clothes, some packing

Tuesday Mar 13, 2018 #

8 AM

Running (Road) 23:07 intensity: (8 @0) + (9 @1) + (1:26 @2) + (17:37 @3) + (3:24 @4) + (23 @5) 5.02 km (4:36 / km) +51m 4:23 / km
ahr:151 max:182 shoes: Asics Gel Noosa Tri-11 (Blue)

T-shirt weather this morning. Pushed on for the Deer uphill Strava section and got the CR by 1 second, 19 seconds faster than my previous best.

Hopefully an OSi run at lunch break
12 PM

Running (Grass) warm up/down 11:17 intensity: (3 @0) + (13 @1) + (1:57 @2) + (9:04 @3) 2.03 km (5:34 / km)
ahr:141 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Jog with Bryan, Donal and John over to the 15 acres and marking out the split points on the XC course

Running (Grass) intervals 24:34 intensity: (6 @1) + (26 @2) + (7:14 @3) + (11:44 @4) + (5:04 @5) 4.7 km (5:14 / km) +7m 5:11 / km
ahr:165 max:183 shoes: Nike Zoom Rival MD8

OSi speed work for lunch time.

4 * [400m (1min), 300m (1min), 200m] - 2min recovery between sets.

Set 1 - 69.5, 50.9, 33.2 (2:33.6)
Set 2 - 68.3, 53.5, 32.5 (2:34.3)
Set 3 - 73.2, 53.2, 35.1 (2:41.5)
Set 4 - 69.8, 53.9, 34.1 (2:37.8)

Not the best pacing but got it done. Tough solo session with a bit of a breeze out there. Got lactic snipered on the 400m rep in set 3 and also on the 200m for that set.

Got them good mood feels after the first speed work of the season:

Give It Up - KC & The Sunshine Band
make funny GIFs like this at MakeaGif
1 PM

Running (Grass) warm up/down 8:59 intensity: (10 @2) + (8:49 @3) 1.29 km (6:59 / km) +5m 6:51 / km
ahr:145 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Slow totter back to the desk trying to get Donal to (a) set up Strava (b) join the OSi running group we have on there.
4 PM

Running (Road) 26:09 [3] 5.03 km (5:12 / km)
shoes: Asics Gel Noosa Tri-11 (Blue)

Home a bit early from work, because why not! Then some eating, some washing clothes, some packing
5 PM

Running (Road) 25:19 intensity: (3 @0) + (9 @1) + (1:02 @2) + (24:05 @3) 5.01 km (5:03 / km) +44m 4:50 / km
ahr:148 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Monday Mar 12, 2018 #

9 AM

Running (Road) 26:07 intensity: (9 @0) + (14 @1) + (7:19 @2) + (13:57 @3) + (4:28 @4) 5.03 km (5:12 / km) +53m 4:56 / km
ahr:148 max:177 shoes: Asics Gel Noosa Tri-11 (Blue)

Got my blog post for the Juniors sorted yesterday evening after the Spurs match, lots of nerdy route analysis for them to learn from. Pushed on a bit more than usual this morning mainly on the Deer uphill Strava section, new PB even with a backpack on.

3 weeks of good mileage in a row (94km, 104km, 150km) so now an easy week rounded out with the Sprint Camp in Bergen
C • Bergen 3
5 PM

Running (Road) 23:41 intensity: (1 @0) + (7 @1) + (43 @2) + (7:09 @3) + (11:53 @4) + (3:48 @5) 5.43 km (4:22 / km) +53m 4:10 / km
ahr:162 max:183 shoes: Asics Gel Noosa Tri-11 (Blue)

Bit of an blah mood in the afternoon of work so needed a blow out, decided to do a 5km progression and then totter the last bit. 3rd best time on a Strava segment and a 10th as well.

Sunday Mar 11, 2018 #

Note
(rest day)

Rest day and spending it eating, watching sport and writing a report on yesterdays training sessions for the blog.

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