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Training Log Archive: jonnyq

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Running	26	13:20:15	87.17		140.28		1125
Orienteering	6	5:25:57	22.99		37.0		1020	71c
Cycling	2	1:30:00	18.96	(4:45)	30.52	(2:57)
warm up/down	4	39:00
Strength and conditiong	2	25:00
Total	34	21:20:12	129.12		207.8		2145	71c
[1-5]	34	21:10:12

1:37

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Tuesday Nov 30, 2010 #

2 PM

Strength and conditiong 15:00 [3]

In the gym at PE

5 PM

Running 28:15 [2] 5.0 km (5:39 / km)
shoes: Asics Gel-1150

Getting back into the swing of things.

Monday Nov 29, 2010 #

Strength and conditiong 10:00 [4]

Couple of stairs runs and the plank.

Sunday Nov 28, 2010 #

11 AM

Orienteering 47:41 [4] *** 8.0 km (5:58 / km) +30m 5:51 / km
13c shoes: VJ orienteering shoes

CROC at Portumna.Made a few big mistakes(maps fault for some) but running strongly.Beat harry by about 50secs.

warm up/down warm up/down 10:00 [1]
shoes: VJ orienteering shoes

Course 6 - Splits

Saturday Nov 27, 2010 #

12 PM

Orienteering 30:00 [2] ***
shoes: VJ orienteering shoes

Training with 16's and Greg

1 PM

Orienteering 39:39 [5] *** 5.0 km (7:56 / km) +100m 7:13 / km
shoes: VJ orienteering shoes

One man relay.Was leading going into the short but blew 2mins on the first control and came second to Cillin

Friday Nov 26, 2010 #

5 PM

Running 5:42 [5] 1.6 km (3:34 / km)
shoes: Asics Gel-1150

Mile time trial on the track.Ice rink but new PB!

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel-1150

To and from track with Laurence.

Wednesday Nov 24, 2010 #

5 PM

Running 1:00:25 [1] 10.7 km (5:39 / km) +100m 5:24 / km
shoes: Asics Gel-1150

Shorter because of the coming weekend.

Tuesday Nov 23, 2010 #

5 PM

Running 40:00 [1] 7.0 km (5:43 / km) +40m 5:33 / km
shoes: Asics Gel-1150

Monday Nov 22, 2010 #

6 PM

Running intervals 14:00 [4] 3.6 km (3:53 / km)
shoes: Asics Gel-1150

9x400m.Was only meant to do 6 but was finished that well early.

Running warm up/down 10:00 [1]
shoes: Asics Gel-1150

Sunday Nov 21, 2010 #

12 PM

Orienteering 1:27:02 [4] *** 9.5 km (9:10 / km) +325m 7:49 / km
26c shoes: VJ orienteering shoes

Leinster League at Vale of Clara.
Ran the brown.started well but lost 2mins at 4.Rest was fine until the river section which i'd say i lost 5mins in 3 controls.The resta was poorly planned and crappy.Enjoyed the start but lost interest when it got bad.

Running warm up/down 10:00 [2]
shoes: VJ orienteering shoes

To the start in the pouring rain

Saturday Nov 20, 2010 #

2 PM

Running 1:21:23 [2] 10.77 km (7:33 / km) +300m 6:38 / km
shoes: Asics Gel-1150

Easy running with Laurence on three rock.

Thursday Nov 18, 2010 #

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Asics Gel-1150

Jog to and home.elongated cool down because i forgot my gloves.

6 PM

Running intervals 24:00 [5] 6.51 km (3:41 / km) +25m 3:37 / km
shoes: Asics Gel-1150

Sickening 3x8mins.Was dead after first two so third was a mere keeping alive experiment.
1-2.2
2-2.18
3.2.13

Wednesday Nov 17, 2010 #

4 PM

Running 1:12:04 [1] 12.7 km (5:40 / km) +150m 5:21 / km
shoes: Asics Gel-1150

Long again.Legs were dead so missed out on one big of the usual.Enjoyable.

Tuesday Nov 16, 2010 #

Running (Recovery) 40:00 [1] 6.7 km (5:58 / km)
shoes: Asics Gel-1150

Easy recovery in UCD.

Monday Nov 15, 2010 #

Running intervals 15:03 [5] 4.1 km (3:40 / km)
shoes: Asics Gel-1150

Good session.Legs were burning.

warm up/down warm up/down 10:00 [0]
shoes: Asics Gel-1150

Sunday Nov 14, 2010 #

11 AM

Orienteering 47:55 [4] *** 6.0 km (7:59 / km) +285m 6:27 / km
16c shoes: VJ orienteering shoes

Local Event at Hellfire.Had a good run and felt good but climb was pretty tough and made a few silly errors.

12 PM

Running warm up/down 17:00 [1] 2.5 km (6:48 / km)
shoes: VJ orienteering shoes

Warm up in Massey's and cool down in Hellfire.

Saturday Nov 13, 2010 #

3 PM

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: VJ orienteering shoes

One lap to warm up.

Running 20:36 [4] 3.9 km (5:17 / km) +110m 4:38 / km
shoes: VJ orienteering shoes

Time trial again.Did a mass start and was keeping with Laurence and Colm but slipped on the first hill so was working to recover time.Felt very slow and legs were tired.

4 PM

Running warm up/down 9:45 [1] 1.2 km (8:07 / km)
shoes: VJ orienteering shoes

Jogging around after.

Friday Nov 12, 2010 #

Cycling 1:15:00 [2] 25.0 km (3:00 / km)

So pissed off at myself.Supposed to do a long so should have left at like 2 but left it too late.Stupid Criminal Minds!

Thursday Nov 11, 2010 #

6 PM

warm up/down warm up/down 9:00 [1]
shoes: Asics Gel-1150

Before and after

Running intervals 18:01 [4] 4.3 km (4:11 / km)
shoes: Asics Gel-1150

Extremely windy so slow and wasnt pushing hard.

Wednesday Nov 10, 2010 #

4 PM

Running 1:20:00 [1] 13.0 km (6:09 / km) +200m 5:43 / km
shoes: Asics Gel-1150

Very slow long around Belfield and Deer Park.

Tuesday Nov 9, 2010 #

Note
(rest day)

Half Day on Friday so will do a long then.

Monday Nov 8, 2010 #

6 PM

Running intervals 12:41 [4] 3.4 km (3:44 / km)
shoes: Asics Gel-1150

Session at Lindi's.
Very wet and slippy.300,400,500,600,500,400,300.

7 PM

Running warm up/down 8:30 [1] 1.2 km (7:05 / km)
shoes: Asics Gel-1150

Sunday Nov 7, 2010 #

12 PM

Orienteering 1:13:40 [4] *** 8.5 km (8:40 / km) +280m 7:26 / km
16c shoes: VJ orienteering shoes

League at Three Rock.Won the Blue and fairly happy with race apart from the mistakes.Most costly was 5mins at no.5.Just couldnt find it but I think I was standing on the boulders.
Won the Blue by 12secs from Laurence.

Running 10:00 [2] 1.0 km (10:00 / km) +70m 7:24 / km
shoes: VJ orienteering shoes

Warm up and cool down

Saturday Nov 6, 2010 #

warm up/down warm up/down 10:00 [1]
shoes: VJ orienteering shoes

Before and after.Short warm up because it was lashing.

Running 21:11 [4] 3.9 km (5:26 / km) +110m 4:46 / km
shoes: VJ orienteering shoes

Extremely wet time trial course so extremely slow times.Slipped about 50million times which was annoying and legs just wouldnt push.Dissapointed.

C • strange 4

Friday Nov 5, 2010 #

5 PM

Running 32:02 [1] 5.0 km (6:24 / km)
shoes: Asics Gel-1150

Very easy run.

Thursday Nov 4, 2010 #

6 PM

Running 16:00 [4] 4.0 km (4:00 / km) +20m 3:54 / km
shoes: Asics Gel-1150

Not sure of distance but around this.
4x4mins.

7 PM

Running 9:30 [2] 1.4 km (6:47 / km)
shoes: Asics Gel-1150

Warm up and cool down

Wednesday Nov 3, 2010 #

4 PM

Running 49:13 [2] 9.5 km (5:11 / km)
shoes: Asics Gel-1150

The start was a mudbath on the old dirt track but afterwards pace got steady.Achilles started to hurt but was fine after a while.Nice to have a long fast run at easy intesity.

Tuesday Nov 2, 2010 #

Cycling 15:00 [2] 5.52 km (2:43 / km)
(rest day)

Miserable weather so will run on Friday instead.This was just to kepp the legs rolling over.

Monday Nov 1, 2010 #

1 PM

Running warm up/down 12:30 [2] 2.0 km (6:15 / km)
shoes: Asics Gel-1150

To the track

Running intervals 22:54 [5] 6.0 km (3:49 / km)
shoes: Asics Gel-1150

3x2km intervals on the track.
1.7:32
2.7:32
3.7:50

Was completely wiped after 2nd one and had a huge stitch for the whole of that one but forced my self to continue.Not too fast but i'm happy with the pace.

Running warm up/down 13:30 [2] 2.0 km (6:45 / km)
shoes: Asics Gel-1150

Back home.Legs were dead.

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