Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Apr 10, 2012:

activity

time

miles

Orienteering

4:14:10

18.7

(13:35)

30.1

(8:27)

1050

101c

Trail/Terrain

1:06:00

5.22

(12:39)

8.4

(7:51)

Grass/Road

36:00

2.98

(12:04)

4.8

(7:30)

Total

5:56:10

26.91

(13:14)

43.3

(8:14)

1050

101c

1:45

0:00

» now

Tuesday Apr 10, 2012 #

11 AM

Orienteering 1:10:00 [3] *** 8.0 km (8:45 / km) +250m 7:34 / km
20c shoes: Inov-8 X-Talon 212

First training. Nice map but bad terrain. Did bad to start the brashings and trees pushing me off my bearings. Gave up on the exercise after 14 where the terrain just got really bad.

2 PM

Orienteering 35:00 [3] **** 5.0 km (7:00 / km) +100m 6:22 / km
10c shoes: Inov-8 X-Talon 212

Ran the first 8 legs of the elite class middle at Dunalastair. Alternate legs with James because I couldn't find my map. He was running well but technique and flow needs more work. Enjoyed this training the most.

Monday Apr 9, 2012 #

10 AM

Trail/Terrain warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

11 AM

Orienteering race 29:46 [5] *** 4.0 km (7:27 / km) +220m 5:50 / km
20c shoes: Inov-8 X-Talon 212

JK relay. Victory!
Laurence came in good 4th but first middle course so I ran out hard. Tough climbs on the course. Map was wrong at 2 was too steep on the map and flattish on the ground. Messed up 4 as well didn't go far enough scale was strange. Struggled in the heather and made a large mistake at 7 by not going high enough. Pushed hard for the rest but struggled physically. Need work.
Any way handed over to Aoife and she cruised in with an 8minute lead for the win. Good way to end weekend but disappointed with how I ran overall.

Trail/Terrain warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Long cool down.

Sunday Apr 8, 2012 #

11 AM

Trail/Terrain warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212

12 PM

Orienteering race 53:09 [5] ***** 4.9 km (10:51 / km) +220m 8:51 / km
13c shoes: Inov-8 X-Talon 212

JK day 3. Please let me forget this. Messed up 1 slow and dropped too much. Good for the next few controls, just slow being careful. Should have sped up because it was quite easy and micro choices were poor. Messed up 8 big time ended up running a further 500m then I should have and being hesitant and route was not the best. Lost a fair few minutes here. ( was on wrong boulder and the re was an unmarked track beside wall that I didn't see so struggled through the rough stuff. Messed up the next few but thought I was doing ok so ran hard. Dissapointed with 19th not good enough.

Saturday Apr 7, 2012 #

11 AM

Trail/Terrain warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering race 53:30 [5] **** 6.2 km (8:38 / km) +240m 7:14 / km
16c shoes: Inov-8 X-Talon 212

JK day 2.
Lost about a minute on 1 too low but map was strange. Then lost about another minute at 4 ended up at the fence and had to go back. Lost a bit at 7 and 8 and a lot at 9. Map was really weird here contours were all wrong. Alright for the last part just died a bit. Weak in the terrain but haven't been training for forests so happy at where I am. 10th.

12 PM

Trail/Terrain warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Friday Apr 6, 2012 #

Event: JK 2012

12 PM

Grass/Road 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212

Long warm up incl drills and strides.

1 PM

Orienteering race 12:45 [5] **** 2.0 km (6:23 / km) +20m 6:04 / km
22c shoes: Inov-8 X-Talon 212

JK sprint. Race to win. Ughh...
Was leading at 16 then lost 56secs on 17 because I thought you had to take the underpass and didn't even look for another routechoice. Hindsight's a bitch. Lost about another 20secs through the rest of the course. Friggin love sprint-o, fucking class and lots of positives to take for EYOC.

Came 6th.

Grass/Road warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Inov-8 X-Talon 212

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