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Training Log Archive: jonnyq

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Grass/Road	14	8:53:14	58.61	(9:06)	94.32	(5:39)	70
Cycling	6	5:18:37
Trail/Terrain	5	5:05:16	29.6	(10:19)	47.64	(6:24)	1769
Orienteering	7	5:00:31	31.25	(9:37)	50.3	(5:58)	980
Total	24	24:17:38	119.46		192.26		2819

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Tuesday Jun 30, 2015 #

Grass/Road 31:40 [2] 5.32 km (5:57 / km)
shoes: New Balance Fresh Foam 980

Sunday Jun 28, 2015 #

Grass/Road warm up/down 7:15 [2] 1.1 km (6:35 / km)
shoes: New Balance Fresh Foam 980

Orienteering 18:45 [4] 4.0 km (4:41 / km) +50m 4:25 / km
shoes: New Balance Fresh Foam 980

Test running long course for Cabinteely on Tuesday. Bit tired but good fun.

Grass/Road warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: New Balance Fresh Foam 980

Cycling 40:00 [3]

Saturday Jun 27, 2015 #

Grass/Road warm up/down 6:15 [2] 1.0 km (6:15 / km)
shoes: New Balance Fresh Foam 980

Orienteering 29:02 [5] 6.8 km (4:16 / km) +50m 4:07 / km
shoes: New Balance Fresh Foam 980

Marlay Park course.
They were setting up for a concert so couldn't get to 3 or 17 and made the route to 4 so much longer. Focused on planning ahead which was good. One mistake taking an unmapped path before the right one, the rest was good.

Grass/Road 9:00 [2] 1.3 km (6:55 / km)
shoes: New Balance Fresh Foam 980

Cycling 40:00 [3]

Thursday Jun 25, 2015 #

Grass/Road warm up/down 18:27 [2] 3.5 km (5:16 / km)
shoes: New Balance Fresh Foam 980

Grass/Road intervals 16:45 [4] 3.5 km (4:47 / km)
shoes: New Balance Fresh Foam 980

8x200, jog back recovery.
32-33s.

Grass/Road 16:41 [2] 2.5 km (6:40 / km)
shoes: New Balance Fresh Foam 980

Wednesday Jun 24, 2015 #

Cycling 55:37 [3]

Tuesday Jun 23, 2015 #

Trail/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Irock

Orienteering 1:01:30 [3] 7.0 km (8:47 / km) +250m 7:27 / km
shoes: VJ Irock

Hollywood Score.
Forest was fair mingin. Got them all but 4 wasn't there.

Monday Jun 22, 2015 #

Grass/Road 38:57 [2] 7.2 km (5:25 / km)
shoes: New Balance Fresh Foam 980

Sunday Jun 21, 2015 #

Orienteering 1:41:29 [3] 13.5 km (7:31 / km) +450m 6:27 / km
shoes: VJ Irock

Easy run on the brown from Trooperstown spring cup.

Thursday Jun 18, 2015 #

Grass/Road warm up/down 17:52 [2] 3.2 km (5:35 / km)
shoes: New Balance Fresh Foam 980

Grass/Road intervals 22:10 [5] 4.0 km (5:33 / km)
shoes: New Balance Fresh Foam 980

8x400 off 3mins.
74, 72, 71, 71, 72, 73, 72, 70.
Good session.

Grass/Road warm up/down 19:38 [2] 2.9 km (6:46 / km)
shoes: New Balance Fresh Foam 980

Wednesday Jun 17, 2015 #

Grass/Road 35:46 [2] 6.5 km (5:30 / km)
shoes: New Balance Fresh Foam 980

Tuesday Jun 16, 2015 #

Trail/Terrain warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Irock

Orienteering 46:10 [5] 9.0 km (5:08 / km) +150m 4:44 / km
shoes: VJ Irock

Curragh Sunnyhill.
Good start. Lost 2mins on 7, control was buried in the bushes and not in the depression. Small silly hesitation to 8. Good to 13. Don't really know what I was doing to 14, i think that a gap between two big gorse patches doesn't exist anymore so ende up way right losing another minute. Here my legs gave out so stumbled to the finish losing a few more minutes. Not a great run...

Monday Jun 15, 2015 #

Cycling 1:01:00 [3]

Sunday Jun 14, 2015 #

Grass/Road 46:10 [2] 8.8 km (5:15 / km)
shoes: New Balance Fresh Foam 980

Saturday Jun 13, 2015 #

Trail/Terrain 1:45:07 [3] 16.8 km (6:15 / km) +625m 5:17 / km
shoes: VJ Irock

Long run in Massey's and Hellfire. Really enjoyable.

Thursday Jun 11, 2015 #

Grass/Road 25:33 [2] 4.5 km (5:41 / km) +70m 5:16 / km
shoes: New Balance Fresh Foam 980

Orienteering 16:18 [5] 3.8 km (4:17 / km) +30m 4:08 / km
shoes: New Balance Fresh Foam 980

I was planning to go to Massey's but I was wrecked and left achilles was a bit sore so swapped it for this. Ran Deer Park Night-o from February. Pretty much perfect, maybe not attacking fully at times in the tricky trees. Good session.

Grass/Road warm up/down 20:14 [2] 3.0 km (6:45 / km)
shoes: New Balance Fresh Foam 980

Wednesday Jun 10, 2015 #

Grass/Road 45:06 [2] 8.8 km (5:07 / km)
shoes: New Balance Fresh Foam 980

Tuesday Jun 9, 2015 #

Grass/Road warm up/down 35:00 [2] 5.5 km (6:22 / km)
shoes: New Balance Fresh Foam 980

Orienteering 27:17 [5] 6.2 km (4:24 / km)
shoes: New Balance Fresh Foam 980

Naas Urban.
Fun course but I was atrocious. Severe lack of concentration which cost lots of time. Felt like I was running alright. Map was pretty bad.

Long - Splits

Monday Jun 8, 2015 #

Grass/Road 34:59 [2] 6.5 km (5:23 / km)
shoes: New Balance Fresh Foam 980

Sunday Jun 7, 2015 #

Cycling 1:00:00 [3]

Saturday Jun 6, 2015 #

Trail/Terrain 9:20 [2] 1.5 km (6:13 / km)
shoes: New Balance Fresh Foam 980

Trail/Terrain 46:01 [5] 6.42 km (7:10 / km) +691m 4:40 / km
shoes: New Balance Fresh Foam 980

Powerscourt Uphill. I was going to run the European trials bit wanted more of a lie in so started later. Passed all the guys from the race when they were on their way down. Calves really felt the climb a lot but ran all the way to the first fence then run, walk, run, walk to the second fence and then ran to the top. Ferocious headwind made it tougher. A lot slower than 2013 (40:24) but not terrible and I really enjoyed it. Good training.

Trail/Terrain 41:11 [3] 5.9 km (6:59 / km) +70m 6:35 / km
shoes: New Balance Fresh Foam 980

Thursday Jun 4, 2015 #

Grass/Road 39:13 [2] 6.5 km (6:02 / km)
shoes: New Balance Fresh Foam 980

Ran too soon after eating so had a big pain in my stomach the whole way. It did force me to go dead slow though which was good.

Wednesday Jun 3, 2015 #

Trail/Terrain 47:37 [5] 8.52 km (5:35 / km) +383m 4:34 / km
shoes: VJ Irock

Scarr IMRA.
Set off too fast so was dropping places until the river. Horrendous uphill, so steep and tough. Calves couldn't handle it and achilles was sore so walked most of it. Lost a few more places on the downhill, as expected, but felt like an improvement in my downhill running. Sore right foot and heel now.

Trail/Terrain warm up/down 21:00 [2] 3.0 km (7:00 / km)
shoes: VJ Irock

Tuesday Jun 2, 2015 #

Grass/Road 41:33 [2] 8.0 km (5:12 / km)
shoes: New Balance Fresh Foam 980

Monday Jun 1, 2015 #

Cycling 1:02:00 [3]

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