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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending May 4, 2018:

activity # timemileskm+m
  Running (Road)9 4:24:33 30.84(8:35) 49.63(5:20) 487
  Running (Grass)1 24:44 2.9(8:33) 4.66(5:18) 13
  Orienteering ◪1 13:34 2.3(5:54) 3.7(3:40) 1721 /21c100%
  Total10 5:02:51 36.03(8:24) 57.99(5:13) 51721 /21c100%
  [1-5]10 4:55:58

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SaSuMoTuWeThFr

Friday May 4, 2018 #

Event: Irish Orienteering Championships
 
6 PM

Running (Road) warm up/down 20:23 intensity: (13 @0) + (1:48 @1) + (11:32 @2) + (6:50 @3) 3.45 km (5:54 / km) +11m 5:49 / km
ahr:144 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Orienteering ◪ race 13:34 intensity: (8 @1) + (6 @2) + (6 @3) + (1:20 @4) + (11:54 @5) 3.7 km (3:40 / km) +17m 3:35 / km
ahr:182 max:192 spiked:21/21c shoes: Asics Gel Noosa Tri-11 (Blue)

IOC Sprint

Main target race for the weekend. Fast and straight forward enough as expected. No real mistakes and clearly had decent enough foot speed. Only a few route choices and think I picked the best ones. 20sec down on Nick and 8sec ahead of Paul. Nice to have a BOC 1-2 in M21.

2015 - 7th +45sec
2016 - 6th +39sec
2017 - 5th +31sec
2018 - 2nd +20sec

At control 6 myself, PaulP and Nick all had the same time. At control 8 myself and Nick still had the same time. He was just stronger through the second 3rd of the course by the looks of it. I did have some fastest splits towards the back end but this only closed the gap by 2seconds to Nick after the road crossing but extended it by 6seconds to PaulP

Running (Road) warm up/down 20:41 intensity: (3:54 @1) + (16:39 @2) + (8 @3) 3.1 km (6:41 / km) +16m 6:31 / km
ahr:138 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)


Sprint Course 1 - Splits

Thursday May 3, 2018 #

12 PM

Running (Road) 15:41 intensity: (17 @0) + (1:08 @1) + (8:10 @2) + (5:18 @3) + (48 @4) 3.36 km (4:40 / km) +35m 4:26 / km
ahr:146 max:170 shoes: Asics Gel Noosa Tri-11 (Blue)

15minute shake out before tomorrow evening. Have the day off and a lunch time train booked to Sligo to get me there a shade after 4 so plenty of time before the 18:37 start. 6 strides thrown in as well.

All we can do now is wait and see

Running (Road) 5:01 intensity: (4:16 @0) + (38 @1) + (7 @2) 0.05 km (1:40:20 / km)
ahr:104 max:141 shoes: Asics Gel Noosa Tri-11 (Blue)

Some mobility work after the totter and a bit of stretching out before feeding time

Wednesday May 2, 2018 #

9 AM

Running (Road) 26:02 intensity: (18 @0) + (9:30 @1) + (15:31 @2) + (43 @3) 5.03 km (5:11 / km) +51m 4:56 / km
ahr:137 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

Cycling in tomorrow so last morning commute run before IOC. Nice warm morning out
5 PM

Running (Road) 24:55 intensity: (17 @0) + (4:27 @1) + (11:38 @2) + (8:33 @3) 5.05 km (4:56 / km) +49m 4:43 / km
ahr:142 max:158 shoes: Asics Gel Noosa Tri-11 (Blue)

Home time, ran out of work so headed off. Maybe I'm too efficient?!

Tuesday May 1, 2018 #

9 AM

Running (Road) 27:08 intensity: (35 @0) + (12:48 @1) + (13:38 @2) + (7 @3) 5.02 km (5:24 / km) +51m 5:09 / km
ahr:135 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)

Another not great nights sleep but at least with the flexi I can roll over and just start at 10 and work a bit later in the evening.
12 PM

Running (Grass) 24:44 intensity: (30 @0) + (10:14 @1) + (9:17 @2) + (2:09 @3) + (2:28 @4) + (6 @5) 4.66 km (5:18 / km) +13m 5:14 / km
ahr:140 max:178 shoes: Asics Gel Noosa Tri-11 (Blue)

5*200ish on a blustery 15 acres, I'm like a broken record moaning about the wind out there, hard to actually run in a straight line......maybe I need to put on some weight so I'm not blown around as easily.

Not feeling as fluid as I would have hoped just 3 days out from IOC but theres not much I can do about things at this stage really......
6 PM

Running (Road) 25:44 intensity: (10 @0) + (2:35 @1) + (19:51 @2) + (3:08 @3) 5.03 km (5:07 / km) +45m 4:54 / km
ahr:142 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

Home in a bit of drizzle. Added a handy 45mins to the clock so Jukola next month hopefully wont eat too many annual leave holidays.

Monday Apr 30, 2018 #

9 AM

Running (Road) 27:40 intensity: (17 @0) + (10:21 @1) + (16:25 @2) + (37 @3) 5.02 km (5:31 / km) +51m 5:15 / km
ahr:135 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Heavy pack with food and clothes as per usual on a monday. Took an extra bit in bed since I didnt sleep great last night, had intended to be in before 8 but at 2am I was still staring at the ceiling so decided to change the alarm.
5 PM

Running (Road) 26:18 [2] 5.01 km (5:15 / km) +51m 5:00 / km
shoes: Asics Gel Noosa Tri-11 (Blue)

HRM was on but didnt pick up a pulse........make of that what you will

Saturday Apr 28, 2018 #

9 AM

Running (Road) warm up/down 4:00 [2] 0.66 km (6:04 / km) +7m 5:46 / km
shoes: Asics Gel Noosa Tri-11 (Blue)

Started heading down towards the park, forgot my HRM so popped back home to nab it

Running (Road) warm up/down 8:19 intensity: (38 @1) + (6:30 @2) + (1:11 @3) 1.42 km (5:50 / km) +24m 5:23 / km
ahr:141 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Finishing out some of the warm up and then giving a small bit of a hand where needed

Running (Road) 17:02 intensity: (13 @1) + (7 @2) + (15 @3) + (8:05 @4) + (8:22 @5) 5.0 km (3:24 / km) +51m 3:14 / km
ahr:175 max:187 shoes: Asics Gel Noosa Tri-11 (Blue)

Started off good and fast since I could hear someone coming with me.......after ~350m I realised it was a dog. He was a handy pacer for the 1st km but then started to get a bit in the way during the 2nd km. Slowed with lots of lapping on the second loop but still same time as 2 weeks ago even if I was all over the place with my splits. Fun morning out but had hoped for better than this

Running (Road) warm up/down 15:39 intensity: (3:43 @1) + (11:45 @2) + (11 @3) 2.44 km (6:25 / km) +45m 5:52 / km
ahr:138 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)

Cool down before popping to Aldi and setting in for 10Mila since I have the house to myself

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