Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 28, 2013:

activity

time

miles

Running

3:37:44

26.99

(8:04)

43.43

(5:01)

168

Orienteering ◪

56:17

7.62

(7:23)

12.26

(4:35)

27 /

29c

93%

stretching session

20:00

foam roller

5:00

Total

4:59:01

34.6

55.69

249

27 /

29c

93%

[1-5]

4:34:01

0:30

0:00

» now

Sunday Apr 28, 2013 #

9 PM

Running 18:19 [2] 3.83 km (4:47 / km) +31m 4:36 / km
shoes: Asics Gel Noosa Tri-7

long days travelling and ate late but had to get a gallop in

Saturday Apr 27, 2013 #

11 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Noosa Tri-7

normal routine and a jog on the model map

Orienteering ◪ race (Prologue) 15:55 [4] 3.9 km (4:05 / km)
shoes: Asics Gel Noosa Tri-7

just cruised around in a nice gear, orienteering was easy so just planned ahead and got the system ticking over, decided to take it at an ok speed to replicate the big events like WOC while others didnt do quite that.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Noosa Tri-7

cool down

1 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel Noosa Tri-7

usual

Orienteering ◪ 14:57 [5] 3.4 km (4:24 / km) +17m 4:17 / km
shoes: Asics Gel Noosa Tri-7

made an error in the forest and got caught by shane and we were nip and tuck until the open when i turned on the power again and gapped him a bit. ~35sec off shane and 6 behind colm but 3rd isnt bad. Silly error tho, slowed up as i knew the switch from open to forest could catch me and it still did, i passed within feet of the control but didnt see it. An ok day i guess and atleast i put my hand up somewhat at this selection race as supposed to in the past on occasions. training paying off as fitness was fine just one silly error.

C • Well done 1

2 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Noosa Tri-7

Cool down with Boyzone and Ger B after and a good chat.

Friday Apr 26, 2013 #

1 PM

Running (grass) 15:46 [1] 3.15 km (5:00 / km) +13m 4:54 / km
shoes: Asics Gel Noosa Tri-7

the usual pre-race workout that donie wants me to get used to doing before every race. just got the legs turning over a wee bit but nothing too fast

stretching session 10:00 [0]

Thursday Apr 25, 2013 #

6 PM

Running 33:52 [2] 6.87 km (4:56 / km) +17m 4:52 / km
shoes: Asics Gel Noosa Tri-7

easy cruise with Dave C and Sheldon who are racing Kenmare over the weekend, so just had a chat at a casual pace on a glorious evening

Running (strides) 4:53 [3] 1.26 km (3:53 / km)
shoes: Asics Gel Noosa Tri-7

stride on the track with Dave, stride the bends and jog the straights

Wednesday Apr 24, 2013 #

5 PM

Running warm up/down (to start) 3:59 [1] 0.67 km (5:57 / km) +3m 5:49 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Orienteering ◪ 25:25 [3] *** 4.96 km (5:07 / km) +64m 4:49 / km
spiked:27/29c shoes: Asics Gel Noosa Tri-7

5*Sprintervals on campus. Pretty good and did mobile recovery between each discussing routes with james. Started slowish then built to the middle to get the speed up and then eased back a bit again, legs felts good after last nights pain train with the guys
1) 2min08-450m-4.46/km-6controls
2) 3min09-781m-4.02/km-7controls
3) 3min52-993m-3.55/km-5controls
4) 3min13-703m-4.35/km-5controls
5) 4min08-972m-4.16/km-6controls

Running warm up/down (back to gym) 7:29 [1] 1.25 km (5:59 / km) +8m 5:48 / km
shoes: Asics Gel Noosa Tri-7

Tuesday Apr 23, 2013 #

Note
(sick)

After getting a cough so trying to keep on top of it so things dont get worse

6 PM

Running 16:18 [2] 3.52 km (4:38 / km) +29m 4:27 / km
shoes: Asics Gel Noosa Tri-7

Running intervals 30:54 [4] 7.28 km (4:15 / km)
(sick) shoes: Asics Gel Noosa Tri-7

Got bumped up a group as donie wanted to shock my body a bit so was doing 4*400s in 66sec then a 6minute mobile recovery jog followed by 4*400s in 66sec again. Was training with Mark Hanrahan and Gruff, so all the good guys. Just hung on in the middle of the bunch and got a free spin. Happy with the session though seeing as im used to doing 75s or 72s.
1) 66sec-419m-2.38/km
2) 66sec-422m-2.37/km
3) 67sec-419m-2.42/km
4) 66sec-421m-2.37/km
5) 66sec-419m-2.38/km
6) 66sec-425m-2.36/km
7) 67sec-415m-2.42/km
8) 66sec-415m-2.40/km

7 PM

Running 21:19 [1] 3.91 km (5:27 / km) +16m 5:21 / km
shoes: Asics Gel Noosa Tri-7

nice cool down with Dave C and Lizzie

8 PM

stretching session 10:00 [0]

foam roller 5:00 [0]

Monday Apr 22, 2013 #

10 AM

Running 29:55 [2] 6.59 km (4:32 / km) +51m 4:22 / km
shoes: Asics Gel Noosa Tri-7

legs felt heavy and calves were tight, shins a small bit sore so ran on the grass or the road where i could avoiding the concrete where possible

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