Training Log Archive: jonnyqIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Running warm up/down 20:00 [1]
shoes: Inov-8 X-Talon 212
Orienteering race 23:30 [4] *** 3.0 km (7:50 / km) +100m 6:43 / km
shoes: Inov-8 X-Talon 212
Lost 10mins overall. Shitass run and realised my orienteering mindset is fucking crap and im shit!
Orienteering (MINI-O) 20:00 [3] ****
shoes: Inov-8 X-Talon 212
Friday Apr 29, 2011 #
Running 35:10 [3] 6.4 km (5:30 / km)
shoes: Asics
Thursday Apr 28, 2011 #
Orienteering 58:35 [4] *** 8.0 km (7:19 / km) +150m 6:42 / km
shoes: Inov-8 X-Talon 212
Started with a contour exercise for a warm up. Got 5/7 contrls.
Next we did a pack running where we were supposed to go at rest pace but unfortunately people dont understand the terminology of race pace and legged off at 200mph. Spiked my control though after watching Eoin and Laurence make a hash of theirs.
Finished with a downhill course which some of the control were on hidden features and the map on the lower slopes is lacking.
Nice day and good training both technically and physically.
Wednesday Apr 27, 2011 #
Orienteering warm up/down 23:00 [2] ***
shoes: Inov-8 X-Talon 212
Orienteering 34:24 [3] **** 4.5 km (7:39 / km) +50m 7:15 / km
27c shoes: Inov-8 X-Talon 212
Tuesday Apr 26, 2011 #
Note
(rest day)
Monday Apr 25, 2011 #
Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Inov-8 X-Talon 212
Orienteering race 40:36 [5] **** 6.1 km (6:39 / km) +140m 5:58 / km
17c shoes: Inov-8 X-Talon 212
Stayed at the back in the mass start making sure I spiked the first one. Lost about 10secs trying to see the little hill.
4. Came down the spur but din't read the map close enough and didn't realise it was on a hill in the re-entrant 40secs
8. Lost about 30secs on the micro routes and another 15 in the circle because the form line didn't have slope lines so I believed it would be a hill and not a depression.
Clean through the rest just couldn't run I was so tired.
Came 16th overall so a good position.
Sunday Apr 24, 2011 #
Running warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: Inov-8 X-Talon 212
Orienteering race 46:54 [5] *** 6.0 km (7:49 / km) +350m 6:03 / km
14c shoes: Inov-8 X-Talon 212
Was a bit daunted by the amount of climb but managed to run all the hills except one.
2. Too high up the re-entrant 30secs
9. Hit the wrong crossin point but thought it was my mandatory one so ended up way below the control which meant a tough climb 1min
6th today again 4:07 behind Aidan again.
Two solid places meant I came 4th overall!!!
13 mins behind Aidan Smith which i'm a little dissapointed with but i'll get him at eyoc :)
Saturday Apr 23, 2011 #
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212
Orienteering race 55:33 [5] **** 6.6 km (8:25 / km) +220m 7:13 / km
24c shoes: Inov-8 X-Talon 212
Made some big mistakes at the start but cleaned out through to the end.
1.Took a while to get into the map and was on the ridge beside the control
1min
3.Standing on the spur but couldn't see the control and spent a bit of time trying to relocate 1:30
4.Didn't understand the depressions and went off my compass 50secs
9. Map was a bit iffy here and couldn't find the depression to get a clean line to the control 40secs
10.Bad route and hills were confusing near the circle 1min
13.Took the road which I think was a poor decision and messed up in the bushes 30secs
20.Got stuck behind some norwegian guy who was walking on a narrow track so had to slow right down 15secs
Clean to the finish.
6th today 8:56 behind Aidan Smith who killed it.
Happy with my position but not so much with my run.
Friday Apr 22, 2011 #
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov-8 X-Talon 212
Orienteering race 15:30 [4] **** 2.2 km (7:03 / km) +45m 6:24 / km
24c shoes: Inov-8 X-Talon 212
3. Took a crappy route probably about 25 secs
16. Didn't get the best line through the vegetation 10secs
23. Close to the end and didn't read the map enough and ended up on a platform higher than the control 25secs
Finish. SI card is too slow for sprints so had to punch the last control again because it didnt beep the first time 5secs
Over a minutes mistakes 1:08 behind the winners.
Finished 8th a bit dissapointed.
Thursday Apr 21, 2011 #
Running 16:03 [1] 2.8 km (5:44 / km)
Wednesday Apr 20, 2011 #
Orienteering 50:45 [4] *** 7.2 km (7:03 / km) +200m 6:11 / km
20c shoes: Inov-8 X-Talon 212
Set myself two courses: a warm up and a middle distance.
Warm up: 16:55 2km (3)
Hard to see the badly printed map but good spikes and steady pace.
Middle: 27:23 4km (4)
Again hard to see the map and butterfly control was tough to find (ride junction). Quicker pace than I planned and ran up the hills!
Cool down: 7:27
Gave my mum the warm up map after i had finished it and she had a walk around.
Feeling good in the body and head is beginning to focus. Good session before jk.
Tuesday Apr 19, 2011 #
Running warm up/down 19:14 [1] 3.0 km (6:25 / km)
shoes: Inov-8 X-Talon 212
Running intervals 4:24 [5] 1.6 km (2:45 / km)
shoes: Inov-8 X-Talon 212
Times ranging from 31 to 34seconds per 200m.
Nice session to stretch out the legs
Monday Apr 18, 2011 #
Running warm up/down 21:30 [2] 3.7 km (5:49 / km)
shoes: Asics
Running 10:59 [5] 3.0 km (3:40 / km)
shoes: Asics
Terrible timing and was way too slow. Legs felt very tired and let colm go when he passed me. Will try again next week and hopefully under 10:50 at that point.
Running warm up/down 16:55 [2] 2.76 km (6:08 / km)
shoes: Asics
Sunday Apr 17, 2011 #
Orienteering 1:18:10 [4] *** 10.0 km (7:49 / km) +350m 6:39 / km
20c shoes: Inov-8 X-Talon 212
Had a pretty poor run and the heather restricted the ability to run.
2.40secs curve in forest was wrong
3.40secs scale in the forest was messed up
4.1min scale in the forest was messed up
6.50secs went too high and didnt read contours well.
7.40secs slow and hesitant.
13.3mins spurs were strange and lost time because of no bearing.
16.2min crappy control in a tinchy depression and was too low anyway.
Regret doing the brown it was just a really long slog. blue looked much more enjoyable.
Have to find headband as well because sweat was blinding me for the first half
Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov-8 X-Talon 212
Saturday Apr 16, 2011 #
Running 1:00:00 [3] 9.48 km (6:20 / km) +310m 5:26 / km
shoes: Inov-8 X-Talon 212
Friday Apr 15, 2011 #
Note
(rest day)
Thursday Apr 14, 2011 #
Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: Inov-8 X-Talon 212
Running intervals 16:39 [5] 4.42 km (3:46 / km) +20m 3:41 / km
shoes: Inov-8 X-Talon 212
Short session because screwed up my ankle in retreat football and was quite sore.
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212
Wednesday Apr 13, 2011 #
Running warm up/down 19:02 [2] 3.7 km (5:09 / km)
shoes: Asics
Running intervals 18:49 [4] **** 4.8 km (3:55 / km) +40m 3:46 / km
shoes: Asics
Ran with Scone Palace map though to get back into the flow of sprint.Good plans and contact bit confusing when you're not actually in the place.
Running warm up/down 19:30 [2] 3.7 km (5:16 / km)
shoes: Asics
Tuesday Apr 12, 2011 #
Running 25:40 [2] 4.9 km (5:14 / km)
shoes: Inov-8 X-Talon 212
Monday Apr 11, 2011 #
Running warm up/down 6:00 [1] 1.01 km (5:56 / km)
shoes: Asics
Running 20:19 [4] 5.28 km (3:51 / km)
shoes: Asics
2[6x400 with 40m jogging rest]
Much nicer than ordinary 400's.
Feeling speed is good at the moment and can't wait for stransmillis
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics
Sunday Apr 10, 2011 #
Running warm up/down 10:00 [2]
shoes: VJ orienteering shoes
Orienteering 1:28:29 [3] *** 8.3 km (10:40 / km) +260m 9:13 / km
22c shoes: VJ orienteering shoes
1. Went off bearing and marshes were indistict.2:30
7.Map was wrong around here.Came down the correct spur on the map but the control was at the earlier spur.1:30
9. Lost all cncentration to this one, really stupid.12mins
10.Overshot.40secs
11.Too far left.30secs
15.Didn't read the map enough and overshot.40secs
20.Came to an earlier set of boulders.15secs
Extremely bad run.Felt good physically just need to concentrate more.
Under 70 would be possible on a good day.
18mins lost.
Saturday Apr 9, 2011 #
Running 30:00 [2] 5.84 km (5:08 / km)
shoes: Asics
Friday Apr 8, 2011 #
Note
(rest day)
Thursday Apr 7, 2011 #
Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Asics
Running 18:00 [5] 4.9 km (3:40 / km)
shoes: Asics
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Asics
Wednesday Apr 6, 2011 #
Running 19:01 [2] 3.4 km (5:36 / km)
shoes: Asics
Running intervals 18:25 [5] 4.8 km (3:50 / km) +40m 3:41 / km
shoes: Asics
Beautiful day and I felt good for the first two then had a struggle.
1-4:35
2-4:33
3-4:40
4-4:37
Happy with times faster than last time and nice to do some speed by myself.
Running 18:15 [2] 3.3 km (5:32 / km)
shoes: Asics
Tuesday Apr 5, 2011 #
Running 40:00 [3] 7.0 km (5:43 / km) +80m 5:24 / km
shoes: Asics
Running 12:40 [4] 2.6 km (4:52 / km)
shoes: Asics
Monday Apr 4, 2011 #
Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Asics
Running intervals 20:02 [4] 5.3 km (3:47 / km)
shoes: Asics
Pretty slow and had to slow down to kick balls back to some GAA lads.
Running warm up/down 5:30 [1] 0.8 km (6:52 / km)
shoes: Asics
Sunday Apr 3, 2011 #
Orienteering 1:04:19 [4] *** 5.2 km (12:22 / km) +205m 10:20 / km
14c shoes: VJ orienteering shoes
Saturday Apr 2, 2011 #
activity (Football and Rugby) 1:00:00 [4]
shoes: Asics
Friday Apr 1, 2011 #
Cycling 1:00:00 [1]