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Training Log Archive: jonnyq

In the 7 days ending Nov 1, 2011:

activity # timemileskm+m
  Orienteering3 4:50:30 21.93(13:15) 35.3(8:14) 95049c
  Grass/Road5 1:54:10 11.94(9:34) 19.22(5:56) 75
  Circuits1 50:00
  Strength and Stretching1 22:00
  Stretching1 9:00
  Total10 8:05:40 33.88 54.52 102549c

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WeThFrSaSuMoTu

Tuesday Nov 1, 2011 #

Grass/Road 25:44 [2] 4.1 km (6:17 / km) +75m 5:45 / km
shoes: Asics

Easy recovery jog up to Deer Park did a lap and then came home. Did mapping there this morning aswell.
6 PM

Strength and Stretching 22:00 [2]

Stretching and only a couple of strength exercises because i couldn't remember the rest! While watching Jagge.

Monday Oct 31, 2011 #

11 AM

Grass/Road warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov-8 X-Talon 212

Heavy legs.
12 PM

Orienteering race 27:51 [5] *** 5.8 km (4:48 / km)
20c shoes: Inov-8 X-Talon 212

SE relays in JFK.
Team was me, Cillín and Laurence. Had the same course as Aonghus and we were switching the lead until 13 when i managed to get a 2min gap when he made a mistake. Shin started tightening up like crazy so struggled the last 1.5km but got Cillín a 1:30min lead which he increased to about 5mins. Saw Laurence coming around the trees and then Colm pelting behind him. Held on ad we won!

Grass/Road warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 X-Talon 212

Shin sore. Stretching tonight.
7 PM

Stretching 9:00 [1]


Long1 - Splits

Sunday Oct 30, 2011 #

Event: Munster Championships
 
12 PM

Orienteering long 2:12:39 [3] *** 15.0 km (8:51 / km) +450m 7:41 / km
29c shoes: Inov-8 X-Talon 212

M21.
Was going ok up to 13. Caught Simon (16mins) here and was getting into a nice flow. Then royally fucked up 14 and 15 so bad losing about 20mins. Suffered the rest of the course making a few mistakes here and there but managed to get around.

M21 - Splits

Saturday Oct 29, 2011 #

11 AM

Orienteering 2:10:00 [3] *** 14.5 km (8:58 / km) +500m 7:39 / km
shoes: Inov-8 X-Talon 212

Training in Glengarra Forest. Really enjoyed it and was runningquite well for the most part. Messed up the compass course and the last leg of the long ones and the norwegian a bit. Time and distance is an estimate.

Friday Oct 28, 2011 #

5 PM

Grass/Road warm up/down 8:40 [2] 1.6 km (5:25 / km)
shoes: Asics

Grass/Road 6:53 [4] 1.76 km (3:55 / km)
shoes: Asics

4 laps of pitch to loosen out legs a bit. Not very quick.

Grass/Road warm up/down 14:11 [2] 2.3 km (6:10 / km)
shoes: Asics

A few drills and then jog home.

Thursday Oct 27, 2011 #

4 PM

Grass/Road 43:42 [2] 7.76 km (5:38 / km)
ahr:151 max:169 shoes: Asics

Easy run in Belfield resting for weekend.

Wednesday Oct 26, 2011 #

6 PM

Circuits 50:00 [5]
shoes: Asics

No run today taking it easy for the weekend.

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