Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jonnyq

In the 7 days ending Mar 10, 2013:

activity	#	time	miles		km		+m
Grass/Road	9	5:28:05	39.05	(8:24)	62.84	(5:13)	520
Orienteering	3	2:40:59	11.02	(14:36)	17.74	(9:04)	600	16c
Trail/Terrain	1	42:10	4.54	(9:18)	7.3	(5:47)	240
Strength and conditiong	2	38:00
Total	15	9:29:14	54.61		87.88		1360	16c

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Sunday Mar 10, 2013 #

11 AM

Orienteering 1:08:54 [4] **** 9.55 km (7:13 / km) +300m 6:14 / km
16c shoes: Inov8 X-Talon 212 NEW!

LL Mall Hill.
Really miserable day but enjoyed the course. Made a few silly mistakes and compass was broken so that made my O sloppy. Ran laboured for the first half and then pushed on in the end but still felt very unfit. Running with Simon and Niall for ages and they were both running better than me. Bit wrecked form yesterday, I guess. 2nd, 3mins behind.

3 PM

Orienteering 45:00 [3] *** 3.0 km (15:00 / km) +100m 12:51 / km
shoes: Inov8 X-Talon 212 NEW!

Collecting controls. Very windy and multiple controls made it awkward and my feet were frozen!

Saturday Mar 9, 2013 #

11 AM

Trail/Terrain warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 NEW!

Warm up for TT.

Trail/Terrain 27:10 [4] 5.3 km (5:08 / km) +240m 4:11 / km
shoes: Inov8 X-Talon 212 NEW!

Miserable conditions. Couldn't even walk up the first hill I was slipping so bad. Tried to push but heart wasn't in it. Felt like a sub 24 if it was dry. 7 more!

2 PM

Orienteering 47:05 [3] *** 5.19 km (9:04 / km) +200m 7:36 / km
shoes: Inov8 X-Talon 212 NEW!

Various exercises in Djouce. Enjoyed it and was O-ing well even with a broken compass, even on the compass course!

Thursday Mar 7, 2013 #

6 AM

Grass/Road 30:06 [2] 5.0 km (6:01 / km) +70m 5:38 / km
shoes: Brooks

Had an awesome dream so was a pleasure this morning even though it was really wet.

4 PM

Grass/Road 15:56 [2] 3.03 km (5:16 / km) +70m 4:43 / km
shoes: Brooks

Grass/Road hills 19:41 [4] 4.23 km (4:39 / km) +100m 4:10 / km
shoes: Brooks

10x200m hills. Really muddy but felt pretty good.

Grass/Road warm up/down 15:21 [2] 2.49 km (6:10 / km)
shoes: Brooks

Wednesday Mar 6, 2013 #

6 AM

Grass/Road 31:37 [2] 4.9 km (6:27 / km) +70m 6:01 / km
shoes: Brooks

Couldn't get to sleep for ages last night so very tired.

3 PM

Grass/Road warm up/down 15:00 [2] 2.84 km (5:17 / km)
shoes: Brooks

Grass/Road tempo 1:00:00 [4] 14.0 km (4:17 / km)
shoes: Brooks

2x30mins this week. Felt tough while doing it but not out of breath at all after them. Nice long rest in between so they'd be of the same quality. Happy because I could have pushed a lot harder.

4 PM

Grass/Road 15:01 [2] 2.33 km (6:27 / km)
shoes: Brooks

7 PM

Strength and conditiong 18:00 [4]
shoes: Brooks

Core workout and some work on chin up bar.

Tuesday Mar 5, 2013 #

6 AM

Grass/Road 31:19 [2] 4.9 km (6:23 / km) +70m 5:58 / km
shoes: Brooks

Getting brighter this morning.

4 PM

Grass/Road warm up/down 15:32 [2] 2.79 km (5:34 / km)
shoes: Brooks

Grass/Road intervals 22:39 [4] 6.31 km (3:35 / km)
shoes: Brooks

6x800, 5x300. 2 min after 800s and 1:15after 300s. Bit tired so kept the session short. A bit slow on 800s but very happy with 300s. Need to get on a track soon though.

5 PM

Grass/Road warm up/down 17:02 [2] 2.7 km (6:19 / km)
shoes: Brooks

Monday Mar 4, 2013 #

4 PM

Grass/Road 38:51 [3] 7.32 km (5:18 / km) +140m 4:51 / km
shoes: Brooks

Recovery run with Laurence. Little faster than I wanted.

7 PM

Strength and conditiong 20:00 [4]

Sore back.

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