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Training Log Archive: jonnyq

In the 31 days ending Jan 31, 2011:

activity	#	time	miles	km	+m
Running	22	16:33:58	103.48	166.54	1850
Orienteering	9	8:12:25	43.12	69.4	1325	132c
Cycling	3	1:20:00	3.61	5.81
Strength and conditiong	3	40:00
warm up/down	2	11:30
Total	36	26:57:53	150.21	241.74	3175	132c

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Monday Jan 31, 2011 #

6 PM

warm up/down warm up/down 6:00 [2]
shoes: Asics Gel-1150

jogging,stretches and sprints

Running intervals 19:25 [5] 5.3 km (3:40 / km)
shoes: Asics Gel-1150

Tough session at Lindi's the beginning of the summer months.
3x400m then 3x800m then the 400's again.
Steady times and quite happy with speed as i am dangerously slow after the winter.

Running (Recovery) 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel-1150

7 PM

warm up/down warm up/down 5:30 [1]
shoes: Asics Gel-1150

Sunday Jan 30, 2011 #

12 PM

Orienteering 41:19 [4] ** 9.1 km (4:32 / km) +50m 4:25 / km
15c shoes: VJ orienteering shoes

Basically the same course as yesterday backwards.Got held up for about 2mins in total from waiting for cars and this retarted kid at 13 who spent 25secs trying to punch then giving me the punch before he'd punched it!

Saturday Jan 29, 2011 #

12 PM

Running 45:37 [1] 7.1 km (6:25 / km) +160m 5:46 / km
ahr:144 shoes: Asics Gel-1150

Ver slow run just getting in some forest and hills in Deer.
HR-was measured at end of run but a good approximation.

6 PM

Orienteering 51:00 [3] ** 9.5 km (5:22 / km) +50m 5:14 / km
14c shoes: VJ orienteering shoes

Night-o in Phoenix Park:Course length-8.5km
Enjoyed this immensely.Orienteering smoothly but slowly.Laurence passed me at 12(4mins) but I didnt mind much.
Lost small amounts of time in the dark.

Friday Jan 28, 2011 #

Note
(rest day)

Thursday Jan 27, 2011 #

Note

No XC today because communication of times broke down

6 PM

Running 21:23 [1] 3.2 km (6:41 / km) +90m 5:52 / km
shoes: Asics Gel-1150

Up to Deer for hill intervals.

Running hills 4:04 [5] 1.1 km (3:42 / km) +110m 2:28 / km
shoes: Asics Gel-1150

11xHill Reps.
Fastest was 20 and slowest was 23.Quite steady and felt comfortable.

Running 7:00 [2] 1.1 km (6:22 / km)
shoes: Asics Gel-1150

Recovery

Running 21:34 [1] 3.2 km (6:44 / km)
shoes: Asics Gel-1150

Jog home.

Wednesday Jan 26, 2011 #

4 PM

Running 1:19:54 [3] 14.0 km (5:42 / km) +200m 5:20 / km
shoes: Asics Gel-1150

Nice run around the usual loop.Felt strong in Deer not in Belfield though. Not going to do well in xc tomorrow because i havent done speed in 2 months.

Tuesday Jan 25, 2011 #

2 PM

Strength and conditiong 15:00 [3]
shoes: Asics Gel-1150

Just some gym work at PE

5 PM

Running 57:12 [2] 10.0 km (5:43 / km) +100m 5:27 / km
shoes: Asics Gel-1150

Nice easy jog.Legs were wrecked after PE.

Monday Jan 24, 2011 #

6 PM

Running 34:35 [3] 6.75 km (5:07 / km)
shoes: Asics Gel-1150

Had another art session after school so just a short one to be back at a reasonable time. Started quite slow but picked up the pace towards the end

Sunday Jan 23, 2011 #

Running warm up/down 15:00 [1]
shoes: Asics Gel-1150

12 PM

Orienteering 54:38 [5] *** 10.2 km (5:21 / km)
22c shoes: Asics Gel-1150

O-ing in Donadea.
I started off fast but knew i could keep the pace up so was happy.Made a few mistakes and it was difficult in some places without a compass.

Saturday Jan 22, 2011 #

11 AM

Running 45:42 [2] 8.35 km (5:28 / km)
shoes: Asics Gel-1150

Felt really uncomfortable after the few rest days.

Friday Jan 21, 2011 #

5 PM

Strength and conditiong 17:30 [3]
(rest day)

Should be running tomorrow.

Thursday Jan 20, 2011 #

Note
(sick) (rest day)

Getting better should be gone by the weekend.

5 PM

Strength and conditiong 7:30 [3]

Wednesday Jan 19, 2011 #

Note
(sick) (rest day)

Coughing and sneezing all day but was still gonna go for a run but my dad stopped me.

Tuesday Jan 18, 2011 #

2 PM

Running 1:21:53 [3] 14.0 km (5:51 / km) +200m 5:28 / km
shoes: Asics Gel-1150

Quite an enjoyable quick long.Same route as always and felt comfortable in retrospect to how i always feel shit.

Monday Jan 17, 2011 #

7 PM

Cycling 30:00 [1]
(rest day)

got home pretty late from schol after having to stay in for art.

Sunday Jan 16, 2011 #

12 PM

Orienteering 1:44:00 [3] *** 12.5 km (8:19 / km) +500m 6:56 / km
shoes: VJ orienteering shoes

Long-o agai.More terrain running this time but the forest wasnt as nice.Slipped on some branches to 11 and my compass broke.WTF!! Very annoyed with my unluckiness with compasses.

Saturday Jan 15, 2011 #

10 AM

Running 38:41 [2] 7.5 km (5:09 / km)
shoes: Asics Gel-1150

Quite a nice morning jog

6 PM

Orienteering 38:00 [1] ** 2.0 km (19:00 / km) +100m 15:12 / km
shoes: VJ orienteering shoes

Shittest night-o in the shittest and worst mapped area ever.Waste of time.

Running 19:46 [1] 2.5 km (7:54 / km) +50m 7:11 / km
shoes: VJ orienteering shoes

Easy jog after with Laurence.

Friday Jan 14, 2011 #

Cycling 30:00 [2]
(rest day)

Had a massive walk in school today so legs were beat so decide to take an easy biking indoors doing some study.Probably best to give the quads a rest.

Note

Double tomorrow.

Thursday Jan 13, 2011 #

6 PM

Running 22:00 [1] 2.8 km (7:51 / km) +70m 6:59 / km
shoes: Asics Gel-1150

WArm up to Deer.

7 PM

Running 4:39 [4] 1.1 km (4:14 / km) +110m 2:49 / km
shoes: Asics Gel-1150

Hill reps.MUch slower because the quad pain is still there and the conditions were very slippery.

Running 8:00 [2] 1.1 km (7:16 / km)
shoes: Asics Gel-1150

Recovery.

Running 20:00 [1] 2.8 km (7:09 / km)
shoes: Asics Gel-1150

cool down

Wednesday Jan 12, 2011 #

4 PM

Running 1:25:23 [2] 13.07 km (6:32 / km) +150m 6:11 / km
shoes: Asics Gel-1150

Quads were extremely painful all day so slow long with Laurence easing them back. Last night made a sick weeks training plan that when I hit m20 ill might be doing once a year.Involves 23hrs of running and 235.5km with 7o-trainings.EPIC!!

C • No.. 19

Tuesday Jan 11, 2011 #

4 PM

Running 55:00 [3] *** 10.2 km (5:24 / km) +120m 5:06 / km
shoes: Asics Gel-1150

Started running with a map of portugal but it got dark very quickly so that was ruined.Just ran the rest of the run quicker than usual.

Monday Jan 10, 2011 #

7 PM

Cycling 20:00 [1] 5.81 km (3:27 / km)
(rest day)

To keep the legs loose after my longest training week I think.

Sunday Jan 9, 2011 #

Note

Rest tomorrow and then back in till the end of the winter.

10 AM

Orienteering 1:45:00 [3] *** 11.9 km (8:49 / km) +425m 7:29 / km
26c shoes: VJ orienteering shoes

Long-o with Laurence and Colm. Nice course with lots of rc's and felt good all the way around. Was keeping map contact better than usual.Got screwed in the green though.

Saturday Jan 8, 2011 #

Note

Long-o tomorrow

3 PM

Running 56:07 [2] 10.1 km (5:33 / km) +120m 5:15 / km
shoes: Asics Gel-1150

Nice run with Laurence really enjoyable.Nice bit of sprinting up hill near the end.

Friday Jan 7, 2011 #

12 PM

Running 44:02 [2] *** 8.0 km (5:30 / km)
shoes: Asics Gel-1150

Nice to get out early and enjoyed the run because I brought a map of Conagher and Callow hill from IOC couple of years back.Easy course.

Thursday Jan 6, 2011 #

Note

Last JC exam on 21st so will be able to get to EYOC couple of days early. :)

C • EYOC 2

6 PM

Running 43:30 [1] 5.82 km (7:28 / km) +90m 6:56 / km
shoes: Asics Gel-1150

Warm up and down jogs to Deer Park and back

Running hills 3:45 [5] 1.02 km (3:40 / km) +100m 2:28 / km
shoes: Asics Gel-1150

10x100m hill reps in Deer.Fastest was 20 and slowest 25secs.Happy.

Running 7:23 [1] 1.02 km (7:14 / km)
shoes: Asics Gel-1150

Recovery

Wednesday Jan 5, 2011 #

1 PM

Running 1:18:02 [2] 13.2 km (5:55 / km) +180m 5:32 / km
shoes: Asics Gel-1150

The usual long

Tuesday Jan 4, 2011 #

5 PM

Running 50:21 [2] 8.5 km (5:55 / km)
shoes: Asics Gel-1150

Back has been sore for past few days so easy running.

Monday Jan 3, 2011 #

11 AM

Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Asics Gel-1150

Orienteering 21:19 [4] *** 4.2 km (5:05 / km)
24c shoes: Asics Gel-1150

Sprint-o in Belfield with L and Cillin. 2nd,nice and fast with a couplle of nice long legs where I got screwed over with a locked fence.

Orienteering 14:39 [4] *** 3.0 km (4:53 / km)
18c shoes: Asics Gel-1150

Sprint-o 2 and 2nd again.

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel-1150

Sunday Jan 2, 2011 #

12 PM

Orienteering 52:30 [3] *** 7.0 km (7:30 / km) +200m 6:34 / km
13c shoes: VJ orienteering shoes

Score

1 PM

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

Coontrol-collecting.

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