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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  Running (Road)10 4:07:29 26.87(9:13) 43.25(5:43) 227
  Orienteering ◪1 1:07:52 8.04(8:26) 12.94(5:15) 19120 /24c83%
  Turbo Trainer1 1:00:03
  Cycling2 53:24 9.8(5:27) 15.77(3:23) 80
  Running (Track)2 38:16 5.75(6:39) 9.25(4:08) 3
  Running (Grass)1 17:32 1.88(9:19) 3.03(5:47) 3
  Running (XC)1 16:26 2.88(5:43) 4.63(3:33) 6
  Total13 8:21:02 55.22 88.87 51020 /24c83%
  [1-5]13 8:13:11

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Sunday Dec 13, 2015 #

Event: Munster Orienteering Championships, Kilworth Camp
 
11 AM

Running (Road) warm up/down 7:18 [2] 1.09 km (6:42 / km)
shoes: Inov-8 Oroc 280 Ice-Tec

Short warm up on the grass after checking out the start area.

Orienteering ◪ race (MOC 2015) 1:07:52 [5] **** 12.94 km (5:15 / km) +191m 4:53 / km
spiked:20/24c shoes: Inov-8 Oroc 280 Ice-Tec

Started slowish to 1, with Dooby already making a lead. Down to 2 was good, could see it from a good distance away. Across to 3 i got a bit distracted near the control so lost some time a small bit high trying to spot the ruined earth wall. Went across the slope then for the river crossing but going up to the control i turned right for some reason, which im not too sure of, before getting back on track and heading into the big depression. Took out my anger on the next leg and also getting lucky with finding 2 not too bad places that i could slip over the fences and through vegetation, a bonus of being small!! Saw Penguino coming from the control towards me so i could accelerate more towards it. Across to 6 i neede longer legs to get through all that heavy stuff. 7 was fine except i caught my left shoe on some gorse and it snapped the lace a bit, just tied it and hoped that itd hold till the finish. Lost another 30sec+ to Dooby here. Into the butterfly control again and it was all good. Back out the same way, along the track and dropped into 9 spotting the two trees, fairly hidden kite for this one. To 10 i decided against the down and up river valley route and headed north, up past the slightly overgrown stop-butt and counted off the bunkers. Dropped another 40sec to Dooby here. 2min15 sec behind after 10controls.......and i thought i was going pretty well! Straight down to 11, trusted the compass even though i was a bit nervous, ended up leading a confused looking Agris and a few others into it! Back to the central butterfly kite being sure not to turn right this time! Then out to the road as quickly as i could and in after the hashed green area towards the trenches, two people standing by the kite made it easier. Again lucky with the crossings that i spotted a gap while running. 14 was good and then back to the road to the east, Dooby took the road to the west and was 1sec faster, Conor got us both with the fastest split up the hill. For 16 the fog was coming in a bit and i was getting tired so took the longer road option which made the kite easier to attack, lost 30sec to Roar who went straight here. In through the open areas to 17 and then stayed west of the fence on the grass and up the stream to 18. easy to 19. Then hurt bad up the hill to 20, wasnt pretty to watch but same split as Dooby, and 6sec back on eoinmc. Downhill to 21 being sure to focus on counting bunkers, 22 was a bit hesitant about the earthwall, tiredness was setting in big time after the week at this stage. Last 2 kites and finish were straight forward enough. Only managed to claw back 5sec from Dooby between 17 and the finish.

Nice to get second place but still cant budge Dooby off top spot, 7 in a row is too long!

Sprint specialists doing a good "long" distance!

photo SS_zpseo8zomvy.jpg

photo MOC steeplechase_zps4tcoeieq.jpg

MOC 2015 routes photo Kilworth MOC2015 course 1 lesser_zpsjhmcfzcr.jpg

Results
12 PM

Running (Road) warm up/down 8:46 [2] 1.05 km (8:21 / km)
shoes: Inov-8 Oroc 280 Ice-Tec

Cool down with the m18 champion for this year.

1 - Splits

Saturday Dec 12, 2015 #

4 PM

Running (Road) 33:14 [2] 4.34 km (7:40 / km) +46m 7:17 / km
shoes: Inov-8 Oroc 280 Ice-Tec

Across and back with dadosh and zacosh. Probably should have brought a torch as it was getting pretty dark on the way back.

Good end to a week that started off on a bad note. 2*XC races and 2*sessions aswell. Not much between now and next friday now other than exams, 3 left to do. Study Study Study

Friday Dec 11, 2015 #

Event: CIT AC Floodlight Cross Country
 
5 PM

Cycling warm up/down 25:50 intensity: (29 @0) + (2:06 @1) + (9:58 @2) + (11:43 @3) + (1:34 @4) 7.54 km (3:26 / km) +43m 3:20 / km
ahr:137 max:165 shoes: Asics Gel Noosa Tri-10

Best way for me to get to CIT for the race but i hate traffic!
6 PM

Running (Road) warm up/down 17:47 intensity: (3:13 @2) + (14:34 @3) 3.35 km (5:19 / km) +1m 5:18 / km
ahr:141 max:150 shoes: Asics Gel Noosa Tri-10

Kept on all my layers from the cycle including leggings. Pretty nippy out. Myself, Anthony, Craig and Rory went out along the river tow path towards the farm. Nice 2 miles which is what everyone wanted.

I can confirm there are bollards on this run, i did the testing and they are pretty sturdy!
7 PM

Running (XC) race 16:26 [5] 4.63 km (3:33 / km) +6m 3:31 / km
shoes: Nike Zoom Rival MD8

CIT AC Annual Floodlight XC

Chris Mintern went off like a lunatic and a group went with him. But the pace was crazy fast, he did 3:10 for the first km. I just worked a picked off places where i could. Passed Chris after about a lap and 3/4 and he was totally spent. Then it was Tim ahead, Anthony and then me on the course. Was working up towards Anthony until, maybe second last lap (cant remember for sure) he missed the corner and ended up running outside the tapes and up the gravel path as supposed to the muck. He opened up a bit more of a gap, probably wouldnt have closed the gap fully, on me here and closed on Tim. At this point i had a look about to see what the situation was, realised i was clear in 3rd and that i wouldnt catch the guys.

Nice low key event and great atmosphere. Bit of a buzz running under the lights, apparently the only of its kind in Ireland. Also, no real ill effects from last night or tuesday

Results

photo image.jpg1_zpsdr1gdnfz.jpg

Running (Grass) warm up/down 17:32 [3] 3.03 km (5:47 / km) +3m 5:45 / km
shoes: Nike Zoom Rival MD8

Few laps after around the course with Anthony and Chris just chit chatting and having some fun. Mainly slagging Chris for his crazy start!

Then up to the room in the stand for biscuits, tea and what not and the prize giving. 25e voucher for The Edge isnt bad for 3rd place in the mens race.

Cycling warm up/down 27:34 [2] 8.23 km (3:21 / km) +37m 3:17 / km
shoes: Asics Gel Noosa Tri-10

Home through town. Traffic still a disaster but i did see the Christmas fair in full swing which is nice.

Cant get this out of my head today for some reason

Thursday Dec 10, 2015 #

12 PM

Running (Road) 18:17 intensity: (28 @0) + (1:18 @1) + (10:14 @2) + (6:17 @3) 3.42 km (5:21 / km) +14m 5:14 / km
ahr:131 max:148 shoes: Asics Gel Noosa Tri-10

Programming for the afternoon, how exciting.......
6 PM

Running (Road) warm up/down 15:35 intensity: (8 @0) + (31 @1) + (7:21 @2) + (7:35 @3) 3.1 km (5:02 / km) +15m 4:55 / km
ahr:136 max:156 shoes: Asics Gel Noosa Tri-10

Chit chatting with Andrew and Tim about the state of football as regards Arsenal and Man U......I took a lot of pleasure from this

Running (Road) hills 10:21 intensity: (6 @1) + (6 @2) + (10 @3) + (6:36 @4) + (3:23 @5) 2.65 km (3:54 / km) +63m 3:29 / km
ahr:173 max:186 shoes: Asics Gel Noosa Tri-10

Big group tonight but i was doing only 10mins so didnt have a problem pacing or staying warm in my thermal, hat and gloves. Took out the first, then Tim took the 2nd and i took reps 3rd,4th and 5th....dont think the guys doing more than 10mins will have thanked me for the 5th!!







Rep Split Distance (km) Pace (min/km) Average HR Max HR
1 59.6 0.26 3:48 156 172
2 1:02.8 0.27 3:51 173 179
3 58.5 0.27 3:39 175 183
4 59.3 0.26 3:46 177 182
5 55.1 0.26 3:34 179 185


Running (Road) 4:01 intensity: (2:27 @2) + (1:34 @3) 0.61 km (6:36 / km) +4m 6:24 / km
ahr:137 max:141 shoes: Asics Gel Noosa Tri-10

Chilled jog back to the track with Paudie to do our 10min tempo.

Running (Track) tempo 10:16 intensity: (14 @3) + (9:36 @4) + (26 @5) 2.84 km (3:37 / km) +1m 3:37 / km
ahr:174 max:179 shoes: Asics Gel Noosa Tri-10

Just myself and Paudie doing this, with Gearoid taking action shots, we'll see if he got my good side!! Again went for comfort and stayed in the thermal for it. Lost our way a little bit in the middle when slipped out over 90sec lapping but got back under it again. Felt good, and mostly in Z4 for the workout which it should be for tempo.








Lap Split Average HR Max HR
1 1:28.9 162 170
2 1:25.3 173 178
3 1:29.6 176 179
4 1:29.5 175 177
5 1:30.4 175 177
6 1:27.1 176 177
7 1:26.0 176 177


Running (Road) 27:11 intensity: (8 @0) + (5 @1) + (23:48 @2) + (3:10 @3) 4.63 km (5:52 / km) +26m 5:43 / km
ahr:135 max:144 shoes: Asics Gel Noosa Tri-10

Home for the Spurs match, some more python programming and taco's for dinner.

Wednesday Dec 9, 2015 #

3 PM

Note

Anybody around Cork this Friday night should pop along to this, always good fun. 5km for Men and 3km for Women, usually 1km laps on the course used for all the schools races earlier that day.
CITAC 5km photo 2015_flyer620pix_zps6im2qbqv.jpg
5 PM

Turbo Trainer 1:00:03 intensity: (6:06 @0) + (53:57 @1)
ahr:103 max:115 shoes: Asics Gel Noosa Tri-10

A day off running, treated kind of like a rest day with a gentle spin. Set up in the front room with Dara and Ed's Big Adventure Episode 1 with 2 episodes left to go in the series

Tuesday Dec 8, 2015 #

4 PM

Running (Road) warm up/down 21:05 intensity: (16 @0) + (10 @1) + (10:06 @2) + (10:33 @3) 3.79 km (5:34 / km) +3m 5:32 / km
ahr:138 max:147 shoes: Asics Gel Noosa Tri-10

Most of the way into the Mardyke, met someone on the last leg so walked with them and chit chatted.

First exam done, question on FOSS and then another on UAV and satellites so tricky but hopefully i managed. Came home after to doze a bit before a blow out training
6 PM

Running (Road) warm up/down 20:36 intensity: (7 @0) + (2:23 @1) + (17:47 @2) + (19 @3) 3.53 km (5:51 / km) +13m 5:44 / km
ahr:125 max:141 shoes: Asics Gel Noosa Tri-10

Usual warm up lap talking rubbish with the gang.

Running (Track) intervals 28:00 intensity: (3 @1) + (1:22 @2) + (10:04 @3) + (16:31 @4) 6.41 km (4:22 / km) +2m 4:21 / km
ahr:160 max:177 shoes: Nike Zoom Rival MD8

Decided i wanted to do a session tonight but to keep it chilled out, just run smooth and feel good during the workout. 2*1km and 3*800m. Paced the 2nd of the km reps and also one of the 800s. Aiming for 3:32 for the kms

This group take longer slower recoveries but i was happy to just do something on the track. Think i needed it after the last few days







Rep Split Average HR Max HR
1km 3:31.7 165 173
1km 3:32.4 170 175
800m 2:46.8 173 177
800m 2:52.2 171 176
800m 2:48.1 170 177


Running (Road) warm up/down 19:41 intensity: (7:14 @2) + (12:27 @3) 3.54 km (5:33 / km) +13m 5:27 / km
ahr:139 max:149 shoes: Asics Gel Noosa Tri-10

Lap again chatting to Dave about his race plans and recent 5km pb.

Now home for grub, Champions league and no study!

Monday Dec 7, 2015 #

11 AM

Running (Road) 20:53 intensity: (8 @0) + (11 @1) + (8:43 @2) + (11:51 @3) 3.99 km (5:14 / km) +3m 5:13 / km
ahr:138 max:152 shoes: Asics Gel Noosa Tri-10

Into sports office to print my exam timetable. Geoinformatic technologies tomorrow. One past paper to work with and even though we asked we got no further example papers
12 PM

Running (Road) 22:44 intensity: (1 @0) + (46 @1) + (5:47 @2) + (16:10 @3) 4.17 km (5:27 / km) +26m 5:17 / km
ahr:138 max:149 shoes: Asics Gel Noosa Tri-10

Home via tesco to get study supplies. Just in before the rain

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