Training Log Archive: jonnyqIn the 30 days ending Nov 30, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2014 #
Trail/Terrain 1:55:50 [3] 17.0 km (6:49 / km) +600m 5:48 / km
Saturday Nov 29, 2014 #
Grass/Road warm up/down 22:59 [2] 3.7 km (6:13 / km)
shoes: New Balance Fresh Foam 980
Grass/Road tempo 18:33 [5] 5.0 km (3:43 / km)
shoes: New Balance Fresh Foam 980
Grass/Road warm up/down 27:29 [2] 4.0 km (6:52 / km)
shoes: New Balance Fresh Foam 980
Cycling 40:00 [3]
Core 30:00 [0]
Thursday Nov 27, 2014 #
Grass/Road warm up/down 17:08 [2] 3.1 km (5:32 / km)
shoes: New Balance Fresh Foam 980
Grass/Road intervals 32:21 [5] 7.0 km (4:37 / km)
shoes: New Balance Fresh Foam 980
Grass/Road 13:58 [2] 2.2 km (6:21 / km)
shoes: New Balance Fresh Foam 980
Wednesday Nov 26, 2014 #
Swim 20:00 [0]
Trail/Terrain long 1:43:01 [3] 14.9 km (6:55 / km) +550m 5:50 / km
Core 30:00 [0]
Tuesday Nov 25, 2014 #
Note
(rest day)
Sunday Nov 23, 2014 #
Note
(injured)
Saturday Nov 22, 2014 #
Trail/Terrain 1:37:43 [5] 15.5 km (6:18 / km) +991m 4:47 / km
Started off slow enough but picked people off up Maulin. Struggled on the steep parts, back and ankles were sore. Awful descending on a rocky track, my shoes have no sole protection so felt every stone. Ok on the gradual climb to the bottom of Djouce but then walked or slowly jogged to the top. Flew down the next descent all the way to the river, good runnability so it was really fun. Suffered up the last hill then bombed it to the finish. Happy with how I did considering my lack of strength, got theough it pretty well. Foot is killing me from those downhills though. Positive was i had no shin pain!
Thursday Nov 20, 2014 #
Note
(rest day)
Tuesday Nov 18, 2014 #
Swim 30:00 [0]
Static Bike 2:00:00 [0]
1hr of 1min on each resistance, pushing for the whole hour.
30min cool down.
No running don't mean no training.
Monday Nov 17, 2014 #
Note
Core 30:00 [0]
Sunday Nov 16, 2014 #
Note
Orienteering 1:14:15 [4] 9.5 km (7:49 / km) +200m 7:04 / km
Strandhill dunes, new area so was keen to go down. The terrain was incredibly tough going though and my shins became excrutiatingly painful on the way to 4 which lasted until 12. Only really lost time on two controls in the wrong place and some of the mapping was extremely poor. Lost about 5mins in mistakes and probably 7 from running. Somehow ended up only 19seconds off Aonghus...
Saturday Nov 15, 2014 #
Grass/Road 25:00 [3] 4.0 km (6:15 / km)
Grass/Road 11:32 [5] 3.2 km (3:36 / km)
Started off well but was going slower than I thought I was and just kept fading. I'm slow at the moment though so not bad. Should probably get more road runs in.
Thursday Nov 13, 2014 #
Grass/Road tempo 1:20:57 [4] 15.0 km (5:24 / km)
Wednesday Nov 12, 2014 #
Swim 15:00 [0]
Trail/Terrain 1:32:12 [3] 13.22 km (6:58 / km) +400m 6:03 / km
Core 25:00 [0]
Tuesday Nov 11, 2014 #
Swim 25:00 [0]
Grass/Road intervals 1:03:00 [5] 11.0 km (5:44 / km)
We weren't allowed to run on the pitches so we had to use the astroturf which was hard on the legs. 30secs,45,60, 5mins, 5mins, 60,45,30. Tied up horribly on the second 5 but first 5 was really good.
Monday Nov 10, 2014 #
Note
Tuesday-UCDAC
Weds-90min hills
Thursday-UCDAC
Friday-rest
Saturday-Road Relays
Sunday-Connaught Champs.
Core 30:00 [0]
Sunday Nov 9, 2014 #
Orienteering 18:46 [5] 3.8 km (4:56 / km) +50m 4:38 / km
Started off easy enough, navigating really well. James started a minute ahead and was nearly with him at 6 but didn't catch him until 13. Great fun chasing around each other until 24 when he made a mistake. So much fun, always love running in Queen's!
Saturday Nov 8, 2014 #
Orienteering race 1:09:50 [5] 10.0 km (6:59 / km) +210m 6:19 / km
Started out well, missed 3 by 30 seconds. Then good to 6. Huge disaster to 7 went in the complete wrong direction and couldn't relocate. Lost 5 mins. Then from 8-12 my shins were really sore so i was really slow through this section. Conor caught me at 12 and this made me push harder so i stuck just behind him until 17. Got tired here and made a couple small mistakes and hesitations but was ok until the end. Dissapointed that i couldn't count for the team but really enjoyed the race and happy we won! I feel as if i wasn't ever attacking the terrain, lack of terrain strength and fear of shin pain flaring up again. Damn.
Thursday Nov 6, 2014 #
Grass/Road 1:11:25 [4] 13.0 km (5:30 / km)
2x200, 3x10mins, 2x200. Tough tempo session but kept it really controlled so not to tire myself out too much before the weekend. Really enjoyed it, calfs were a bit tight after so lots of stretching tomorrow.
Wednesday Nov 5, 2014 #
Swim 20:00 [0]
Orienteering 57:47 [3] 9.0 km (6:25 / km) +100m 6:05 / km
Core 30:00 [0]
Tuesday Nov 4, 2014 #
Swim 30:00 [0]
Grass/Road 1:10:57 [5] 13.0 km (5:27 / km)
7x600m. 2:05, 2:05, 2:05, 2:05, 2:06, 2:05, 2:01. Felt really good and really pleased with the session!
Monday Nov 3, 2014 #
Note
Mon-Rest
Tues-UCDAC
Weds-Night-o
Thurs-UCDAC
Fri-Rest
Sat-Tyrella
Sun-Queen's
Good week.
Swim 30:00 [0]
Core 30:00 [0]
Sunday Nov 2, 2014 #
Orienteering 1:16:53 [4] 7.7 km (9:59 / km) +300m 8:21 / km
Rough terrain and the map was pretty terrible. Shins started hurting for the first half so walked/ jogged the first half then opened up a bit on the road section when shins calmed down. Couldn't find a good rhythm though.
Saturday Nov 1, 2014 #
Grass/Road 35:44 [3] 5.6 km (6:23 / km)
Grass/Road 11:01 [5] 3.05 km (3:37 / km)
Ran the second 2 mile for the second team. Good first loop and then tied up bad. Good craic.
Cycling 35:00 [3]