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Training Log Archive: jonnyq

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Grass/Road	18	11:37:32	80.32	(8:41)	129.26	(5:24)	140	24c
Trail/Terrain	5	7:26:52	42.58	(10:30)	68.53	(6:31)	2570
Orienteering	7	6:57:11	36.08	(11:34)	58.07	(7:11)	1320	82c
Cycling	3	2:00:00
Total	31	28:01:35	158.98		255.86		4030	106c

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Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

11 AM

Grass/Road warm up/down 7:30 [1] 1.3 km (5:46 / km)
shoes: Asics

Orienteering race 57:20 [4] **** 7.0 km (8:11 / km) +280m 6:50 / km
shoes: Asics

10:30 mins lost and had to wear my ASPCA so was quite slow in the terrain. Not too worried because I can just drop today and have my inov-8s finally

12 PM

Grass/Road warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics

Friday Jul 29, 2011 #

3 PM

Grass/Road 41:06 [3] 8.7 km (4:43 / km)
shoes: Asics

A bit of short intervals to get loosened for Scotlnad.
WU
10x200m-39secs avg
3x400m-80,80,79
CD

Not pushing too hard but keeping it steady during the intervals.

Thursday Jul 28, 2011 #

Note
(rest day)

Two tough days so decided a rest for Scotland. Faster session tomorrow then a travelling day on Saturday, might get a jog in but probably not on Saturday evening.

Wednesday Jul 27, 2011 #

4 PM

Orienteering 1:05:18 [3] *** 7.5 km (8:42 / km) +270m 7:23 / km
15c shoes: Inov-8 X-Talon 212

O-training in Djouce. Map didn't really fit to the ground so that was a big problem and the vegetation has grown a lot so some of the smaller paths were difficult to find. Orienteered pretty badly, was too hesistant and slow.

Tuesday Jul 26, 2011 #

11 AM

Trail/Terrain 1:44:13 [3] 16.4 km (6:21 / km) +600m 5:22 / km
shoes: Inov-8 X-Talon 212

Last long before the Scottish. Very nice run and felt comfortable the whole wa. Pushed on the hills a bit but was extremely irritated by flies the whole way :(

Monday Jul 25, 2011 #

7 PM

Cycling 35:00 [3]
shoes: Asics

Sunday Jul 24, 2011 #

4 PM

Grass/Road warm up/down 14:47 [2] 2.8 km (5:17 / km)
shoes: Asics

Grass/Road 10:47 [5] 3.0 km (3:36 / km)
shoes: Asics

3km with Colm. Was keeping 10min pace for the first mile and a bit and hen dropped like a stone. Lost Colm by about 10secs and know i could have pushed harder as the pace didn't seem too high.

5 PM

Grass/Road warm up/down 19:55 [1] 3.1 km (6:25 / km)
shoes: Asics

Hobbled home with shin splints.

Saturday Jul 23, 2011 #

Event: Swedish O-Ringen

Friday Jul 22, 2011 #

9 AM

Grass/Road 31:25 [2] 5.4 km (5:49 / km)
shoes: Asics

Early jog

5 PM

Grass/Road warm up/down 10:14 [1] 1.6 km (6:24 / km)
shoes: Asics

6 PM

Grass/Road tempo 20:29 [4] 5.0 km (4:06 / km) +30m 3:59 / km
shoes: Asics

Haven't done any speed work in a while and it showed. Could have pushed a lot harder but just wanted a short tempo run.

Grass/Road warm up/down 12:30 [1] 2.0 km (6:15 / km)
shoes: Asics

Thursday Jul 21, 2011 #

7 PM

Grass/Road 38:37 [2] 6.6 km (5:51 / km)
shoes: Asics

Busy all day so a short recovery in Belfield in the evening

Wednesday Jul 20, 2011 #

1 PM

Grass/Road long 1:33:10 [3] 15.17 km (6:08 / km)
shoes: Inov-8 X-Talon 212

Long run in JFK Arboretum. Didn't bring a map so got lost a couple of times and the time seemed to drag on forever as the legs feel like lead.

Tuesday Jul 19, 2011 #

4 PM

Grass/Road 1:10:00 [3] 12.73 km (5:30 / km)
shoes: Asics

Poolbeg with Laurence. Nice for a change of scenery but tough on the legs.

Monday Jul 18, 2011 #

4 PM

Grass/Road 1:05:29 [3] *** 12.2 km (5:22 / km)
24c shoes: Asics

Did a couple of sprint courses in Belfield. Not very fast and missed a couple of controls.

Sunday Jul 17, 2011 #

1 PM

Orienteering 1:00:18 [4] *** 7.64 km (7:54 / km) +260m 6:45 / km
41c shoes: Inov-8 X-Talon 212

Massey's.
Garmin took ages to locate satellites so only got a short warm up. Ocad messed up the course distances so they were about 600m shorter than expected.

Saturday Jul 16, 2011 #

4 PM

Trail/Terrain long 1:39:36 [3] *** 15.1 km (6:36 / km) +620m 5:28 / km
shoes: Inov-8 X-Talon 212

Djouce mountain again. Started hailing down when i got to the top and only stopped back at the car park 30mins later! Nice run shame not getting in the extra climb and o at the end.

Thursday Jul 14, 2011 #

5 PM

Grass/Road 1:02:37 [2] 10.5 km (5:58 / km) +110m 5:40 / km
shoes: Asics

Slow jog in Belfield and Deer Park.

Wednesday Jul 13, 2011 #

5 PM

Grass/Road warm up/down 10:34 [1] 1.6 km (6:36 / km)
shoes: Asics

Grass/Road intervals 30:41 [4] 7.6 km (4:02 / km)
shoes: Asics

5x1310 (3laps of pitch) with 200m jog recovery.
Times were around 5:15 and it was boiling so was very difficult to keep the pace high.

Grass/Road warm up/down 20:00 [1] 3.4 km (5:53 / km)
shoes: Asics

Elongated cool down.

Tuesday Jul 12, 2011 #

1 PM

Orienteering long 1:40:25 [3] *** 17.5 km (5:44 / km) +250m 5:21 / km
shoes: Inov-8 X-Talon 212

O-ing on the curragh. Did a short warm up then a 9.6km course (68:56) and than some jogging and o-ing back to the car. Boiling hot but a great training when i wasn't being shot at!

Sunday Jul 10, 2011 #

4 PM

Orienteering 43:16 [4] *** 5.8 km (7:28 / km) +260m 6:06 / km
shoes: Asics

O-training in Killiney Hill. Ran around for a bit then took some controls in the forest and then some hill intervals and more o-ing and more running. Nice training!

Saturday Jul 9, 2011 #

4 PM

Trail/Terrain 1:03:10 [3] 10.4 km (6:04 / km) +200m 5:32 / km
shoes: Asics

Recovery run in Avondale. Really nice place when it isnt raining and you're not covered in mud. Went around one of the walks with a bit extra and then ran down the big open area and back again. There were some permanent controls around the place and it would be a good place for an event sometime.

Friday Jul 8, 2011 #

6 PM

Grass/Road tempo 42:16 [3] 8.7 km (4:51 / km)
shoes: Asics

Played golf all day so legs were pretty worn out. Ran faster than usual to wake them up a bit.

Thursday Jul 7, 2011 #

3 PM

Trail/Terrain 1:11:34 [3] 10.5 km (6:49 / km) +350m 5:51 / km
shoes: Inov-8 X-Talon 212

On three rock with Laurence. Were going to try out a new route but it was all on roads and mostly downhill and my knees would have disintegrated. Went back to car park where L stopped amd i continued in the forest which was quite enjoyable.

Wednesday Jul 6, 2011 #

3 PM

Grass/Road warm up/down 7:45 [2] 1.3 km (5:58 / km)
shoes: Asics

Grass/Road intervals 35:32 [4] 7.92 km (4:29 / km)
shoes: Asics

Pretty short session in terms of running hard times.
100,100jog,200,200jog300,300jog etc up to 800. Kept at a slower tempo than normal as hamstrings and knees were very sore.

4 PM

Grass/Road warm up/down 6:13 [2] 1.1 km (5:39 / km)
shoes: Asics

Tuesday Jul 5, 2011 #

4 PM

Orienteering intervals 12:47 [3] *** 2.39 km (5:21 / km)
14c shoes: Asics

O-intervals in Belfield. Easy enough first one, not pushing the pace too much.

Orienteering intervals 11:40 [4] *** 2.44 km (4:47 / km)
12c shoes: Asics

Pushing the pace a bit more this time. Felt comfortable.

Grass/Road 40:55 [2] 6.74 km (6:04 / km)
shoes: Asics

Before and after.

Monday Jul 4, 2011 #

3 PM

Trail/Terrain long 1:48:19 [3] *** 16.13 km (6:43 / km) +800m 5:23 / km
shoes: Inov-8 X-Talon 212

Long run in Djouce. Did a spot of orienteering on the way to the mountain. Then suffered on the mountain, took two breaks about 300m from the top. Then an uncomfortable downhill and a final spot of O and some trails. Really enjoyed it and it was nice to do a long run after such a large break from them!

Sunday Jul 3, 2011 #

Note
(rest day)

Cousin was over so couldn't get out to somewhere where my shin splints might not come back.

Cycling 45:00 [3]
(rest day) shoes: Asics

Saturday Jul 2, 2011 #

11 AM

Orienteering 1:06:07 [3] ***** 7.8 km (8:29 / km)
shoes: Inov-8 X-Talon 212

Contour only training on Bull Island. Extremely difficult

Friday Jul 1, 2011 #

Cycling 40:00 [3]
(rest day) shoes: Asics

Gave the running a rest after the shin splints yesterday. Should be ok for tomorrow.

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