Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jonnyq

In the 7 days ending Jun 18, 2012:

activity	#	time	miles		km		+m
Grass/Road	6	3:13:11	20.05	(9:38)	32.26	(5:59)
Orienteering	4	2:54:37	15.68		25.24		250	102c
Trail/Terrain	2	20:00	1.8	(11:06)	2.9	(6:54)
Total	10	6:27:48	37.53		60.4		250	102c

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Monday Jun 18, 2012 #

4 PM

Orienteering 1:52 [1] *****
(rest day)

Plan was to go to furry glen but felt tightness in the back of my quads and decided a rest day was in order. Ran a couple of ultrasprints in house though. Twas' good.

C • Newbridge Man? 3

Sunday Jun 17, 2012 #

2 PM

Orienteering long 1:40:39 [3] **** 11.38 km (8:51 / km) +100m 8:28 / km
shoes: Inov8 X-Talon 212 NEW!

Planned myself a long technical training on Bull Island. Started with a warm up course on 1:2500 map. Went slow getting the navigation right on the actual course. Map was at 1:8000 so 1:16000 on a normal map. Did well in corridor, control pick and normal controls but was poor in line-o. Raining heavily so my maps got a bit destroyed. Really enjoyed the training. but it was physical in the high marram grass(painful!) and the marshes were up to your knees.

Saturday Jun 16, 2012 #

Event: Jukola 2012

11 AM

Grass/Road warm up/down 34:07 [2] 4.9 km (6:58 / km)
shoes: Brooks

12 PM

Grass/Road intervals 48:08 [5] 7.1 km (6:47 / km)
shoes: Brooks

DSD training in Tallaght. 4*400,4*300 and a flat out 400 at the end.
Times for 400's were: 68,70,72,63 and did 50-55 for the 300's, not too hard just relaxing.
I was going for around a 59.5 on the flat out at 200 but lactic killed me in the last 200 and could only manage a 64. Really tough session!

Thursday Jun 14, 2012 #

Event: CF-LAN Tournament 2012 alongside Jukola, Finland.

11 AM

Grass/Road warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Brooks

Orienteering intervals 31:42 [4] *** 6.23 km (5:05 / km) +50m 4:54 / km
74c shoes: Brooks

Sprint-o intervals in St. Enda's Park.
Ran 3 courses but not full speed because I was running home again. Technical with 1:2500 scale and some steep parts. Really nice area and map. A bit small but you could make it work for a small event. Great to run on a new map! Made a few small mistakes and a couple of bridges were blocked off so had to some climbing and river crossing. Had good planning ahead and contact. Happy!

12 PM

Grass/Road 36:27 [3] 6.44 km (5:40 / km)
shoes: Brooks

Wednesday Jun 13, 2012 #

12 PM

Grass/Road warm up/down 22:01 [2] 3.71 km (5:56 / km)
shoes: Brooks

1 PM

Grass/Road intervals 26:49 [4] 6.22 km (4:19 / km)
shoes: Brooks

5x1km at tempo pace.
3:47,54,50,50,56.
I was running with EYOC long map. Drew a course on it of long legs and finding routes and attackpoints during the intervals so they were a bit slower than tempo.

C • Pace 3

Grass/Road warm up/down 12:39 [1] 1.89 km (6:42 / km)
shoes: Brooks

Tuesday Jun 12, 2012 #

5 PM

Trail/Terrain warm up/down 12:00 [1] 1.7 km (7:04 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering 40:24 [4] **** 7.63 km (5:18 / km) +100m 4:58 / km
28c shoes: Inov8 X-Talon 212 NEW!

Curragh East.
Didn't go fast but steady focusing on using compass and finding attackpoints for each control. Actually read descriptions and not just codes! Really good map update and course. Lost maybe 1minute in total from mistakes. Great event!

6 PM

Trail/Terrain warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Long - Splits

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