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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Grass/Road5 4:03:05 27.65(8:47) 44.5(5:28)
  Orienteering2 1:33:39 11.81(7:56) 19.0(4:56) 14586c
  Circuits1 1:00:00 0.93(1:04:22) 1.5(40:00)
  Trail/Terrain1 19:04 1.8(10:35) 2.9(6:34)
  Total6 6:55:48 42.19(9:51) 67.9(6:07) 14586c

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

Trail/Terrain warm up/down 10:15 [2] 1.6 km (6:24 / km)
shoes: VJ Irock

Orienteering 56:39 [4] **** 10.3 km (5:30 / km) +100m 5:15 / km
30c shoes: VJ Irock

Bull Island LL.
Only brown, marsh and man made features on the map so had to concentrate a bit more. Good start, keeping in touch with the map really well. Then Shane Lynch caught me and so went with him but was messing up too much so he dropped me. Then I could concentrate more and had a better final third. Misses on 10, 15, 16, 18, 19, 25, 27, 28 and a small one on 29. No big misses but loads of small-medium ones which really added up. More like intensity 3.5.

Trail/Terrain warm up/down 8:49 [2] 1.3 km (6:47 / km)
shoes: VJ Irock


Brown - Splits

Saturday Mar 12, 2016 #

Grass/Road warm up/down 10:27 [2] 1.8 km (5:48 / km)
shoes: Brooks Ravenna VI

Orienteering 13:30 [5] *** 3.2 km (4:13 / km) +20m 4:05 / km
26c shoes: Brooks Ravenna VI

Mary I College.
Difficult to read the map, very large scale and not drawn correctly. Good race, went around all the hedges. Couldn't make out what was crossable or not. Reading and planning ahead need work. Tibialis' hurting bad by the end.

Grass/Road warm up/down 12:17 [2] 2.0 km (6:09 / km)
shoes: Brooks Ravenna VI

Grass/Road warm up/down 19:30 [2] 3.2 km (6:06 / km)
shoes: Brooks Ravenna VI

Warm up with Josh, then to the start.

Orienteering 23:30 [5] *** 5.5 km (4:16 / km) +25m 4:11 / km
30c shoes: Brooks Ravenna VI

UL Sprint.
Nice course, proper sprint map. Construction gate blocked my original route to 9 so had to go back, +25secs. Read the control description to 11 and saw it was on top. Lapse of concentration and started running down the ramp so had to go back, +25secs. Planning ahead needs work. Sarted at tempo pace and pain never really came on. Long warm up definitely helped I think.

Grass/Road warm up/down 8:27 [2] 1.3 km (6:30 / km)
shoes: Brooks Ravenna VI

Friday Mar 11, 2016 #

Grass/Road 1:18:02 [2] 14.6 km (5:21 / km)
shoes: Brooks Ravenna VI

Wednesday Mar 9, 2016 #

Grass/Road 37:27 [2] 7.0 km (5:21 / km)
shoes: Brooks Ravenna VI

Circuits 1:00:00 [3] 1.5 km (40:00 / km)

Tuesday Mar 8, 2016 #

6 PM

Grass/Road 16:38 [2] 3.1 km (5:22 / km)
shoes: Brooks Ravenna VI

Grass/Road intervals 15:00 [5] 4.2 km (3:34 / km)
shoes: Brooks Ravenna VI

3 x 5mins, 3mins rest. Good session, enjoyed it. Good first and third reps, second one a bit too far back.

Grass/Road 6:00 [2] 0.8 km (7:30 / km)
shoes: Brooks Ravenna VI

Grass/Road warm up/down 13:55 [2] 2.3 km (6:03 / km)
shoes: Brooks Ravenna VI

Monday Mar 7, 2016 #

Grass/Road 25:22 [2] 4.2 km (6:02 / km)
shoes: Brooks Ravenna VI

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