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Training Log Archive: jonnyq

In the 7 days ending Nov 6, 2011:

activity	#	time	miles		km		+m
Orienteering	5	3:38:25	19.26	(11:20)	31.0	(7:03)	120	74c
Grass/Road	5	1:58:18	11.62	(10:11)	18.7	(6:20)	225
Trail/Terrain	3	1:40:58	7.72	(13:05)	12.42	(8:08)	350
Strength and Stretching	4	1:30:00
Circuits	1	50:00
Stretching	2	27:00
Total	17	10:04:41	38.6		62.12		695	74c

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Sunday Nov 6, 2011 #

Trail/Terrain warm up/down 16:00 [2] 2.3 km (6:57 / km)
shoes: Inov-8 X-Talon 212

Warm up and cool down.

12 PM

Orienteering 1:24:54 [4] *** 9.1 km (9:20 / km)
24c shoes: Inov-8 X-Talon 212

Castletown.
Lost a lot of time on 4, 8, 9, 10, 13, 18, 22 and made a few smaller mistakes on most of the rest of the controls. Really bad map and some of the controls were on features that shouldnt really have been mapped. Didn't help that the forest was very horrible in places. Kyle did 71.

8 PM

Strength and Stretching 22:00 [3]

Saturday Nov 5, 2011 #

3 PM

Trail/Terrain 1:16:29 [3] 8.5 km (9:00 / km) +350m 7:28 / km
shoes: Inov-8 X-Talon 212

Short long in Djouce. Really short distance because we spent about 15mins trying to get through the most horrible felling in the history of the world. Covered about 500m in that time, shows you how bad it was. They have felled the whole of the nice forest where the fences are, really pissed off!

7 PM

Strength and Stretching 22:00 [3]

Friday Nov 4, 2011 #

3 PM

Orienteering 30:10 [3] **** 3.5 km (8:37 / km) +60m 7:56 / km
shoes: Inov-8 X-Talon 212

Training on Bull Island.
Line-o to warm up. Really difficult on 1:10000 and went off the line a few times through the areas of vague contour detail but corrected quickly enough. Good fun!

4 PM

Trail/Terrain 2:29 [2] 0.4 km (6:12 / km)
shoes: Inov-8 X-Talon 212

To the start of the middle distance course.

Orienteering 36:15 [3] *** 4.4 km (8:14 / km) +60m 7:43 / km
30c shoes: Inov-8 X-Talon 212

Middle distance course on the east side of Bull Island at 1:7500 so easier to read than the line-o. Took it easy enough and spiked most of the control points. Kept good map contact and control flow was decent. Really enjoyed this!

Trail/Terrain intervals 3:00 [4] 0.72 km (4:10 / km)
shoes: Inov-8 X-Talon 212

3x1min intervals to pass the waiting time. First one was through the terrain so quite slow but next two were on the beach.
1- 200m
2-260m
3-260m

Trail/Terrain warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Back to meeting place.

Thursday Nov 3, 2011 #

4 PM

Grass/Road 50:48 [2] 8.5 km (5:59 / km) +150m 5:30 / km
shoes: Asics

Easy jog through Belfield and up to Deer Park.

8 PM

Strength and Stretching 24:00 [3]

C • 24mins exactly, eh? 3

Wednesday Nov 2, 2011 #

Note

Am joining DSD.

11 AM

Grass/Road 26:46 [2] 4.4 km (6:05 / km)
shoes: Asics

Jog down to start of sprint intervals and home again afterwards.

Orienteering intervals 39:15 [4] *** 8.2 km (4:47 / km)
shoes: Asics

Two sprint courses in Belfield. 3.3km and 3.2km. A couple of new constructions messed me up on the first one but really good on the second. Shame to know the area so much but practised overreading the map. Really nice training! Legs tired now :)

6 PM

Circuits 50:00 [5]
shoes: Asics

New place and some new exercises. Tough as always!

10 PM

Stretching 18:00 [1]

No strength because of circuits.

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

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