Training Log Archive: jonnyqIn the 30 days ending Sep 30, 2010:
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Thursday Sep 30, 2010 #
Running intervals 18:00 [5] 4.55 km (3:57 / km) +20m 3:52 / km
shoes: Asics Gel-1150
1.1.5km
2.1.52km
3.1.53km
approx distances.
Pushed towards the end.
Running warm up/down 14:00 [1] 2.0 km (7:00 / km)
shoes: Asics Gel-1150
Wednesday Sep 29, 2010 #
Running 1:06:00 [2] 11.5 km (5:44 / km) +130m 5:26 / km
shoes: Asics Gel-1150
Tuesday Sep 28, 2010 #
Running (Recovery) 40:21 [1] *** 6.5 km (6:12 / km)
shoes: Asics Gel-1150
Running 14:53 [1] 2.0 km (7:27 / km)
shoes: Asics Gel-1150
Monday Sep 27, 2010 #
Running intervals 18:53 [5] 4.94 km (3:49 / km)
shoes: Asics Gel-1150
2x1000m
2x200m
2x600m
2x400m
But longer because each lap is around 440m.
Enjoyed the session even with the extreme pain.Held back at the start and then in the middle attacked,practising for future running/orienteering races.
Running 10:41 [1] 1.5 km (7:07 / km)
shoes: Asics Gel-1150
Sunday Sep 26, 2010 #
Orienteering 39:30 [3] *** 6.3 km (6:16 / km)
18c shoes: VJ orienteering shoes
Stood at start again but this time picked a crap route :(.
Pretty grotty forest for the whole thing and didnt really spike any in the forest parts.When I came back to the finish,handed in my card and then when chatting to the lads about the course realised I had only got 17!.Legged it too 110 and legged it back.Then realise I could have got 101 which was about 2/3 of the distance.F***!
Came 7th or something today and 3rd overall and got a new headband.
Running 11:00 [1] 1.4 km (7:51 / km)
shoes: VJ orienteering shoes
Saturday Sep 25, 2010 #
Running 1:30:47 [3] 13.5 km (6:43 / km) +350m 5:57 / km
shoes: Asics Gel-1150
I hate downhill,its so annoying.Pretty easy pace.
Friday Sep 24, 2010 #
Running 23:16 [3] 4.65 km (5:00 / km)
ahr:168 max:181 shoes: Asics Gel-1150
Thursday Sep 23, 2010 #
Cycling 30:00 [2] 9.0 km (3:20 / km)
(rest day)
Wednesday Sep 22, 2010 #
Running 1:20:15 [2] 13.3 km (6:02 / km) +200m 5:37 / km
shoes: Asics Gel-1150
The front of my leg started to hurt a lot near the end of the run.I think its from going downhill on roads.
Running 17:00 [2] 2.8 km (6:04 / km)
shoes: Asics Gel-1150
Tuesday Sep 21, 2010 #
Running 6:00 [4] 1.63 km (3:42 / km)
shoes: Asics Gel-1150
Running (Recovery) 40:41 [2] **** 6.7 km (6:04 / km)
shoes: Asics Gel-1150
I am loving the new training plan!
Running 16:00 [1] 2.5 km (6:24 / km)
shoes: Asics Gel-1150
Monday Sep 20, 2010 #
Running 12:31 [5] 3.5 km (3:35 / km)
shoes: Asics Gel-1150
Didnt push too hard but it started to hurt after 6 but enjoyed the cruising.
Each 400m was about 90secs
warm up/down warm up/down 7:30 [1]
shoes: Asics Gel-1150
Sunday Sep 19, 2010 #
Orienteering race 30:37 [5] *** 5.4 km (5:40 / km) +80m 5:17 / km
18c shoes: VJ orienteering shoes
Stood at the start for 20secs chosing the route.Pretty good decisions I think.Ran hard and didnt make any big mistakes and if any mistakes was because of control placement.
I won but results say Colm did because of the ultra-sprint to the finish where me,Colm and Laurence were racing and Fingal got mixed up.
Running 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Asics Gel-1150
Saturday Sep 18, 2010 #
Running 8:58 [1] 1.01 km (8:53 / km) +45m 7:16 / km
shoes: Asics Gel-1150
Orienteering 52:22 [5] *** 6.49 km (8:04 / km) +300m 6:33 / km
14c shoes: Asics Gel-1150
No mistakes I can think of just hesitating way too much.Got 65 last time so a big improvement even if I knew the good route choices from the bad.Ran mostly on the tracks because I was wearing my Asics and it had been raining all day.Enjoyed it and got back just before the heavens opened.
Friday Sep 17, 2010 #
Note
(rest day)
Thursday Sep 16, 2010 #
warm up/down warm up/down 7:30 [1]
shoes: Asics Gel-1150
Running 16:00 [4] 3.87 km (4:08 / km) +20m 4:02 / km
shoes: Asics Gel-1150
-1.02m
-950m)
-950m)-These were around this distance.
-950m)
warm up/down warm up/down 6:00 [1]
shoes: Asics Gel-1150
Wednesday Sep 15, 2010 #
Running 1:20:26 [2] 13.5 km (5:57 / km) +175m 5:36 / km
shoes: Asics Gel-1150
Tuesday Sep 14, 2010 #
Note
Training plan:
Monday:Intervals
Tuesday:Recovery Run (40 mins)*
Wednesday:Long Run (80 mins)
Thursday:Intervals
Friday:Rest
Saturday:Long Run (2 hrs)*
Sunday:Orienteering*
* Will run with map.
Running 10:48 [5] 2.8 km (3:51 / km)
shoes: Asics Gel-1150
Running 9:55 [1]
shoes: Asics Gel-1150
Running (Recovery) 40:29 [2] 7.0 km (5:47 / km)
shoes: Asics Gel-1150
Monday Sep 13, 2010 #
Cycling 30:00 [1] 8.22 km (3:39 / km)
Sunday Sep 12, 2010 #
warm up/down 20:00 [2]
shoes: VJ orienteering shoes
Orienteering race 34:27 [5] *** 4.0 km (8:37 / km) +60m 8:01 / km
spiked:10/13c shoes: VJ orienteering shoes
Had a pretty good run today just a few silly mistakes.
1.Took it real slow but it was so easy.
2.Again taking it slow.
3.Rough terrain for the whole leg and went a bit off line and too hesitant when going into the control.
4.Really unsure for the whole leg even though I was right.
5.First longish leg and took a too safe route sticking to the obvious,obvious stuff when should have gone by the obvious stuff.
6.Biggest mistake of the race.The map was a bit funny here and didn't make sense to me.Was in a re-entrant too far down but couldn't see the control.Ran to a big hilltop to relocate when I saw Joe Woodley getting it.1:30 lost here.
7.Started heading off line but corrected when I saw the big open.
8.Spike!
9.Long leg.Took the path route which I think was the only route but took too long to decide.
10.Hill didn't fit in with map but knew I was right.
11.Got stuck in some high ferns and had to turn around but no real problems.
12.Went out to the path but hesitated when I saw a wall because I didn't see it on the map even though it was there.
Came 4th only 13 seconds behind the welsh guy in 3rd.3:13 behind the winner but doesn't bother me.
Can't wait till next year!
http://www.scottish-orienteering.org/routegadget/r...
Saturday Sep 11, 2010 #
Running 11:00 [1]
shoes: VJ orienteering shoes
Orienteering race 21:51 [5] *** 3.0 km (7:17 / km) +120m 6:04 / km
spiked:6/11c shoes: VJ orienteering shoes
Jack came back in 4th and so set me out in a good position.
1.Just wanted to spike it but stopped at an earlier control,only about 10secs lost.
2.Very easy control.
3.Longish one,think i took the best route and spiked the control.
4.Went up the track and headed down the big spur.Spike!
5.Came back up the spur and onto the track.Didnt see the othr tracks branching off,I thought i'd gone far enough so cut up.Like five 14's were looking for it.I couldnt understand the map but lucky I saw Alexander Chepelin getting it.30secs-45secs lost here.
6.Spike!
7.The deciding leg I think this was meant to be and it proved to be so.I decide to take the easy route on the tracks but i should have cut through the forest like the others.Got to the big re-entrant and don't know what i did here but after a bit of wandering hit the big track and got the control after hitting the junction.Nearly a minute here.
8.Cut through the grenn but aimed off.
9.Good route but messed it up in the circle because high ferns made the visibility very poor.
10.Lost 1minute here.Didnt read the map for this whole leg which i regret.Flew over the second path and had to relocate off the fields.
11.Just legged it out.
Handed over to Sean in 3rd so gained a place!
Team came 8th which i'm pretty satisfied with.I'm happy about my run too even if i made a few silly mistakes.
Running 8:00 [1]
shoes: VJ orienteering shoes
Friday Sep 10, 2010 #
Orienteering race 20:37 [4] **** 2.6 km (7:56 / km) +25m 7:34 / km
23c shoes: Asics Gel-1150
Had a pretty awful run but felt good and got warmed up for the weekend.
Mistakes at 2.About a minute,unsure of where i came onto the path ran too far along and ended up coming back through 3.
Trees place was sort of chance.
11.Unsure of where i was for the whole leg.Bad.
12.Ran on bearing but it was really far off.
15.Screwed up route, should have gone by the maze.
16.Punched 21 thinking it was 16 and then punched 16 thinking it was 17 and so screwed up 16 and 17.
21.Went out wrong way from control,couldnt understand the mistake then realised.
Pretty bad run and dont like forest sprints so didnt really enjoy the race even though t was well planned.
Wednesday Sep 8, 2010 #
Running 8:19 [1]
shoes: Asics Gel-1150
Running 31:06 [2]
shoes: Asics Gel-1150
2 days :D
Tuesday Sep 7, 2010 #
Running 12:36 [4]
shoes: Asics Gel-1150
Got 12.6 best in class but not really trying that hard.Will do better in 6 weeks :)
Running 7:45 [1]
shoes: Asics Gel-1150
Running 31:11 [1] 4.23 km (7:22 / km)
shoes: Asics Gel-1150
Monday Sep 6, 2010 #
Strength 14:00 [3]
Sit ups
Jumping Jacks
Leg ups
Plank
Toe raises
Step ups
Never doing this again,screwed up my body.
Sunday Sep 5, 2010 #
Running 5:00 [1]
shoes: Asics Gel-1150
Orienteering 40:17 [4] ** 6.3 km (6:24 / km) +80m 6:01 / km
spiked:15/18c shoes: Asics Gel-1150
Went 1,4,3,5,10,9,7,2,19,18,17,12,11,13,14,16,8 and 20.
5mins to 10 wehere me and laurence went into a forbidden area and had to cross an uncrossable,fucking shit planning and mapping.1min at 12 couldnt see control and lots of little time losses right beside the controls because you couldnt bloody see them.Think i took an alright route,came 5th,happy with speed.
Got my arm ripped up and only noticed at the end.
Saturday Sep 4, 2010 #
Running 8:00 [1] 1.2 km (6:40 / km)
shoes: Asics Gel-1150
Running 1:01:20 [3] 10.5 km (5:50 / km)
shoes: Asics Gel-1150
Running 5:00 [1]
shoes: Asics Gel-1150
Friday Sep 3, 2010 #
Note
(rest day)
Saw distances for JHI's, m14 is a bit too short only 3.9km :(
Thursday Sep 2, 2010 #
Running 9:52 [1]
shoes: Asics Gel-1150
Running intervals 15:00 [4] 4.03 km (3:43 / km) +20m 3:38 / km
shoes: Asics Gel-1150
3x5mins
Ran with Laurence but fell behind oon 1st and 3rd.Dont know interval lengths.Didnt feel fast just plodding along.
Wednesday Sep 1, 2010 #
Running 1:04:01 [1]
shoes: Asics Gel-1150