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Training Log Archive: jonnyq

In the 7 days ending Nov 13, 2011:

activity	#	time	miles		km		+m
Grass/Road	7	3:50:23	27.22	(8:28)	43.8	(5:16)	335
Strength and Stretching	6	2:12:00
Orienteering	1	51:41	3.48	(14:51)	5.6	(9:14)	300	10c
Circuits	1	50:00
Trail/Terrain	3	26:37	2.61	(10:12)	4.2	(6:20)	100
Total	16	8:10:41	33.31		53.6		735	10c

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Sunday Nov 13, 2011 #

10 AM

Trail/Terrain warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov-8 X-Talon 212

11 AM

Orienteering 51:41 [4] *** 5.6 km (9:14 / km) +300m 7:17 / km
10c shoes: Inov-8 X-Talon 212

Djouce local event. Really nice course well planned with a lot of routechoice. Lost the most at 2 overshot the earthbank +40secs and then a little at 3 seeing a control but it wasn't mine +20secs. Was a little right on 4 lost about 15secs. Good and then think i took a good route on 7 but had to watch out for mountain bikers. Overshot the re-entrant going to the river on 8 because the map was wrong. Clean enough to the end except bad micro route at the end of 10. Cleaner than most races i've done and didn't lose over a minute in a mistake.

Trail/Terrain warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Inov-8 X-Talon 212

7 PM

Strength and Stretching 22:00 [3]

Saturday Nov 12, 2011 #

11 AM

Grass/Road warm up/down 17:52 [2] 3.3 km (5:25 / km)
shoes: Asics

2 mile warm up

Grass/Road hills 15:00 [4] 3.0 km (5:00 / km) +65m 4:31 / km
shoes: Asics

Hills with Dsd. 3*300m and 3*200m. Shorter than usual because there is a race tomorrow. Pretty fast usually at the back of the group but only a little behind and was told to go about 90% so not full out. Only remember one interval time and that was 56sec for the second 300m. Nice session.

12 PM

Grass/Road warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics

8 PM

Strength and Stretching 22:00 [3]

Friday Nov 11, 2011 #

7 PM

Grass/Road 25:38 [2] 3.9 km (6:34 / km)
shoes: Asics

Easy evening jog

9 PM

Strength and Stretching 22:00 [3]

Hills with DSD tomorrow in Marlay.

Thursday Nov 10, 2011 #

6 PM

Grass/Road warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Asics

A few laps inside the sports hall to warm up.

Grass/Road 42:42 [3] 9.2 km (4:38 / km)
shoes: Asics

First DSD session. Ran with two from a nice group of lads. Set off quite steadily and once we finished the first lap (5km) one of them went off and i stayed with Jack. He cut off for a shorter loop so i went haring after the other guy not wanting to get lost. Really enjoyed the session andcan see the speed i will gain training with them!

C • Nice! 5

9 PM

Strength and Stretching 22:00 [3]

Wednesday Nov 9, 2011 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Dad thought it was in the other place so when we realised we were already late. Got there about half way through warm up so it was grand. Didn't run there because my legs were really sore all day, was struggling to get upstairs in school! Feel much better now :D

Tuesday Nov 8, 2011 #

5 PM

Grass/Road warm up/down 9:45 [2] 1.6 km (6:06 / km) +50m 5:16 / km
shoes: Asics

Up to Deer Park.

Grass/Road intervals 24:21 [4] 5.4 km (4:31 / km) +70m 4:14 / km
shoes: Asics

First night training of the winter. Had to switch on the headlamp in the forest sections. Didn't push too hard and fell into a comfortable rhythm. 3x 1 lap of the park (1.8km)
8:02
8:09
8:12
Not too consistent but nice to get out for an interval session before DSD intervals take over :)

Trail/Terrain hills 10:37 [5] 2.0 km (5:19 / km) +100m 4:15 / km
shoes: Asics

10x 100m hill intervals. This may have been the reason i didn't push on the others. Had to make a new route as they built a massive enclosure right through the old section. This one is tougher i think because you have to take the hill straight on instead of at an angle. Includes recoveries back down the hill. Tough but fun!

6 PM

Grass/Road warm up/down 9:25 [1] 1.5 km (6:17 / km)
shoes: Asics

Jog home.

9 PM

Strength and Stretching 22:00 [3]

Monday Nov 7, 2011 #

4 PM

Grass/Road 1:13:40 [3] 13.9 km (5:18 / km) +150m 5:02 / km
shoes: Asics

Around the longer loop and then a couple of laps in Deer Park. Nice!

9 PM

Strength and Stretching 22:00 [3]

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