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Training Log Archive: jonnyq

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Grass/Road20 14:30:05 109.24(7:58) 175.8(4:57) 380
  Cycling6 7:47:00 82.1(5:41) 132.12(3:32)
  Trail/Terrain2 2:16:55 13.16(10:24) 21.18(6:28) 204
  S&C5 2:05:00
  Total29 26:39:00 204.49 329.1 584

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Friday Sep 30, 2016 #

7 AM

Grass/Road 19:57 [4] 4.93 km (4:03 / km)
ahr:176 shoes: Brooks Ghost 8

UCDAC.
20mins warm up, 20mins progressive tempo, 15min cool down. Don't think I got the progression side down, probably more like a fartlek, pace was yo-yoing a bit but solid tempo by the end. All about consistency. Other boys were flying.

Grass/Road warm up/down 20:07 [2] 3.95 km (5:06 / km)
ahr:143 shoes: Brooks Ghost 8

Grass/Road warm up/down 16:33 [2] 3.12 km (5:18 / km)
ahr:148 shoes: Brooks Ghost 8

Wednesday Sep 28, 2016 #

11 AM

Cycling 1:39:05 [3] 27.74 km (3:34 / km)

Tuesday Sep 27, 2016 #

6 PM

Grass/Road warm up/down 17:52 [2] 3.51 km (5:05 / km)
ahr:156 shoes: Brooks Ghost 8

Grass/Road 24:03 [4] 5.9 km (4:05 / km)
ahr:184 shoes: Brooks Ghost 8

UCDAC.
6x4mins(1min). Did 5. Felt pretty slow but couldn't go any faster and was right on my lactate threshold pace.

Grass/Road warm up/down 13:21 [2] 2.39 km (5:35 / km)
ahr:153 shoes: Brooks Ghost 8

Monday Sep 26, 2016 #

11 AM

Grass/Road 31:34 [2] 6.37 km (4:57 / km)
ahr:153 shoes: Brooks Ghost 8

S&C 25:00 [3]

Sunday Sep 25, 2016 #

12 PM

Grass/Road warm up/down 15:31 [2] 2.84 km (5:28 / km) +50m 5:01 / km
ahr:144 shoes: Inov8 X-Talon 212 (Blue/Orange

Grass/Road 17:01 [5] 4.1 km (4:09 / km) +100m 3:42 / km
ahr:186 shoes: Inov8 X-Talon 212 (Blue/Orange

Hill Tempo in Ardgillan. Fair bit of flat/downhill.

Grass/Road warm up/down 11:08 [2] 1.88 km (5:55 / km) +30m 5:29 / km
ahr:148 shoes: Inov8 X-Talon 212 (Blue/Orange

Saturday Sep 24, 2016 #

8 AM

Trail/Terrain 1:34:34 [3] 13.42 km (7:03 / km)
ahr:150 shoes: Inov8 X-Talon 212 (Blue/Orange

Small bit of a recce of Dublin Peaks with Laurence.

Friday Sep 23, 2016 #

6 PM

Grass/Road 48:56 [3] 9.99 km (4:54 / km)
shoes: Brooks Ghost 8

S&C 25:00 [3]

Wednesday Sep 21, 2016 #

11 AM

Cycling 1:36:28 [3] 27.67 km (3:29 / km)

Same as last week. Thought I saw Kyle Merber on a road bike....weird.
C • Weird 4

Tuesday Sep 20, 2016 #

6 PM

Grass/Road warm up/down 15:03 [2] 2.89 km (5:12 / km)
ahr:147 shoes: Brooks Ghost 8

Grass/Road 20:25 [4] 4.72 km (4:20 / km)
ahr:176 shoes: Brooks Ghost 8

1500(6mins), 600(200), 400(200), 300(200), 200.
Will get back to AC training as soon as possible but for now, trying to keep the volume low. I enjoy these sessions.

Grass/Road 11:43 [2] 2.11 km (5:33 / km)
ahr:154 shoes: Brooks Ghost 8

Monday Sep 19, 2016 #

11 AM

Grass/Road 34:02 [2] 6.64 km (5:08 / km)
shoes: Brooks Ghost 8

12 PM

S&C 25:00 [3]

Sunday Sep 18, 2016 #

12 PM

Trail/Terrain warm up/down 15:02 [2] 2.33 km (6:27 / km) +60m 5:43 / km
ahr:141 shoes: Inov8 X-Talon 212 (Blue/Orange

Trail/Terrain 16:01 [5] 3.54 km (4:31 / km) +144m 3:46 / km
ahr:181 shoes: Inov8 X-Talon 212 (Blue/Orange

Hill tempo in Pine Forest. Some flats and downhills as well.

Trail/Terrain warm up/down 11:18 [2] 1.89 km (5:59 / km)
ahr:138 shoes: Inov8 X-Talon 212 (Blue/Orange

Saturday Sep 17, 2016 #

2 PM

Grass/Road 1:30:50 [3] 16.77 km (5:25 / km) +200m 5:07 / km
ahr:159 shoes: Brooks Ghost 8

To Killiney to collect my bike. Went up Killiney Hill.
4 PM

Cycling 35:00 [3] 10.0 km (3:30 / km)

Friday Sep 16, 2016 #

10 PM

Cycling 35:00 [3] 10.0 km (3:30 / km)

Thursday Sep 15, 2016 #

Grass/Road 50:26 [3] 10.4 km (4:51 / km)
shoes: Brooks Ghost 8

S&C 25:00 [3]

Wednesday Sep 14, 2016 #

12 PM

Cycling 1:36:25 [3] 27.67 km (3:29 / km)
ahr:152

Along the Enniskerry Road to the petrol station and back. Managed to get into gear 5 for the first time in like six months! Second half a bit of a struggle.

Tuesday Sep 13, 2016 #

6 PM

Grass/Road warm up/down 15:02 [2] 2.94 km (5:07 / km)
ahr:150 shoes: Brooks Ghost 8

Grass/Road 20:26 [4] 4.67 km (4:23 / km)
shoes: Brooks Ghost 8

Test session.
5mins (5:30mins), 2x(600(200), 200(200))
Tried to change my running style which was a bit uncomfortable but mostly worked ok.
7 PM

Grass/Road warm up/down 11:12 [2] 1.95 km (5:45 / km)
ahr:156 shoes: Brooks Ghost 8

Monday Sep 12, 2016 #

5 PM

Grass/Road 34:47 [3] 7.15 km (4:52 / km)
ahr:157 shoes: Brooks Ghost 8

C • Running 2

S&C 25:00 [3]

Sunday Sep 11, 2016 #

Grass/Road 31:06 [3] 6.32 km (4:55 / km)
shoes: Brooks Ghost 8

Saturday Sep 10, 2016 #

Cycling 1:45:02 [3] 29.04 km (3:37 / km)

Enniskerry Road to Johnny Foxes and back.

Friday Sep 9, 2016 #

Grass/Road 42:50 [2] 8.06 km (5:19 / km)
shoes: Brooks Ghost 8

Thursday Sep 8, 2016 #

Grass/Road 48:41 [3] 9.83 km (4:57 / km)
shoes: Brooks Ghost 8

Tuesday Sep 6, 2016 #

Grass/Road 41:03 [2] 8.07 km (5:05 / km)
shoes: Brooks Ghost 8

Monday Sep 5, 2016 #

Grass/Road 35:52 [3] 7.25 km (4:57 / km)
shoes: Brooks Ghost 8

Sunday Sep 4, 2016 #

Grass/Road 39:36 [3] 8.12 km (4:53 / km)
shoes: Brooks Ghost 8

Saturday Sep 3, 2016 #

Grass/Road 43:31 [2] 8.72 km (4:59 / km)
shoes: Brooks Ghost 8

Thursday Sep 1, 2016 #

Grass/Road 47:27 [3] 10.21 km (4:39 / km)
shoes: Brooks Ghost 8

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