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Training Log Archive: jonnyq

In the 7 days ending Oct 16, 2011:

activity	#	time	miles		km		+m
Grass/Road	6	3:45:34	25.81	(8:44)	41.54	(5:26)	220
Orienteering	1	1:24:13	5.78	(14:34)	9.3	(9:03)	320	19c
Circuits	1	50:00
Trail/Terrain	1	18:30	1.49	(12:24)	2.4	(7:42)	90
Cycling	2	13:00
Total	9	6:31:17	33.08		53.24		630	19c

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Sunday Oct 16, 2011 #

12 PM

Trail/Terrain warm up/down 10:00 [1] 1.2 km (8:20 / km) +90m 6:04 / km
shoes: Inov-8 X-Talon 212

Orienteering 1:24:13 [4] **** 9.3 km (9:03 / km) +320m 7:44 / km
19c shoes: Inov-8 X-Talon 212

Carlingford.
I was really looking forward to this event because Carlingford is really just tough.
Didn't make too many mistakes only at 7, 10 and 11 were the main ones. Lost about 6mins from these piled together. Mustn't have been going very fast because I was with Paul Smyth for a large chunk of it and was struggling to get away from Greg! Only got past him on 13 and then caned it to 14 to see him coming towards it when I was at 15. Wasn't very tired at the end so ran the last few quite fast. Really happy with my orienteering in this section, going fast with accurate compass. It was a nice course, a couple of pointless uphill legs but overall enjoyable. 7th 13mins behind Kyle.

Trail/Terrain warm up/down 8:30 [1] 1.2 km (7:05 / km)
shoes: Asics

Brown - Splits

Saturday Oct 15, 2011 #

Grass/Road 42:26 [2] 7.5 km (5:39 / km)
shoes: Asics

Rest days do not agree with me...
Felt quite bad and stiff so did a 20min slow tempo to warm up and then ran home. Did a bit of stretching at home which loosened me up a little

Friday Oct 14, 2011 #

Note
(rest day)

Forcing myself not to do anything. It's difficult!

Thursday Oct 13, 2011 #

5 PM

Grass/Road 50:57 [2] 9.4 km (5:25 / km)
shoes: Asics

Nice easy run in UCD around the usual loop. Felt really good and enjoyed the run a lot.

Wednesday Oct 12, 2011 #

2 PM

Cycling 6:00 [2]
shoes: Inov-8 X-Talon 212

Cycling to the track for 3km. Had to get there pretty quick.

Grass/Road warm up/down 2:30 [1] 0.4 km (6:15 / km)
shoes: Inov-8 X-Talon 212

Lap

Grass/Road race (3km) 10:21 [5] 3.0 km (3:27 / km)
shoes: Inov-8 X-Talon 212

3km time trial with Laurence and Colm.
Started out in front and kept that position for the whole thing. 10minute pace was alright kept dropping back a slight bit after the 3rd lap. Horrible headwind coming down the back straight aswell. Saw Laurence had dropped off the back but Colm started coming in the last few laps. He was right behind me until the last 100m where i kicked and he stuck on but couldn't pass.

Really pleased to get under 10:30 finally after many tries. Didn't think I was going to be this pace but very satisfied.

3 PM

Cycling 7:00 [2]
shoes: Inov-8 X-Talon 212

6 PM

Circuits 50:00 [5]
shoes: Asics

Tough after the 3k. Felt a tightness in my hips so couldn't complete some of the exercises. Felt much better after some stretching at the end.

Tuesday Oct 11, 2011 #

5 PM

Grass/Road warm up/down 13:55 [2] 2.4 km (5:48 / km)
shoes: Asics

Grass/Road intervals 24:00 [5] 5.64 km (4:15 / km)
shoes: Asics

8*2mins with 1min recovery jog. Really pushed the two mins and felt really good. Would have done 10 but don't want to be too tired for Carlingford or 3k tomorrow.

Getting about 580m each time.

6 PM

Grass/Road 27:25 [1] 3.5 km (7:50 / km) +110m 6:46 / km
shoes: Asics

Elongated cool down up to Deer and home

- Splits

Monday Oct 10, 2011 #

5 PM

Grass/Road 54:00 [3] 9.7 km (5:34 / km) +110m 5:16 / km
shoes: Asics

Usual route in Belfield. Felt I was going faster..... enjoyed it a lot in the rain though!

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