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Training Log Archive: jonnyq

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Grass/Road25 17:13:53 122.89(8:25) 197.77(5:14) 1160
  Strength and Stretching24 9:27:00
  Orienteering9 8:20:56 42.1(11:54) 67.76(7:24) 138059c
  Trail/Terrain6 2:48:17 17.06(9:52) 27.45(6:08) 720
  Circuits3 2:30:00
  Static Bike1 45:00
  Cycling1 13:00
  Total64 41:18:06 182.05 292.98 326059c

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Tuesday Jan 31, 2012 #

6 PM

Grass/Road warm up/down 19:04 [1] 3.0 km (6:21 / km)
shoes: Asics

Warm up and cool down. Felt awesome on the cool down!

Grass/Road tempo 28:46 [5] 7.3 km (3:56 / km)
shoes: Asics

That's more like it! Nice tempo run at DSD. First 2 miles steady and then next 2 into a tempo pace. Really tried hard to stick to the other guys. Failed a bit towards the end but really happy. Felt I could have been a bit lighter on my feet but great session all the same.
8 PM

Strength and Stretching 25:00 [3]

Monday Jan 30, 2012 #

4 PM

Grass/Road long 1:28:37 [3] 17.3 km (5:07 / km) +150m 4:55 / km
shoes: Asics

Long Monday run. A bit faster this week so added a bit extra at the end. Sore legs but nice run.
8 PM

Strength and Stretching 25:00 [3]

Sunday Jan 29, 2012 #

12 PM

Trail/Terrain race 59:14 [5] 10.0 km (5:55 / km) +300m 5:09 / km
shoes: Inov-8 X-Talon 212

Hell and Back
Horrible day for it raining and muddy as hell. It wasn't as bad as I expected and I was very pleased with my physical performance. First, had to run into a freezing pond then a long road route to the next obstacles. Climbing over hay bails and crawling under netting. Next a long muddy route to a big hill. Then a long descent to 6km. Had to run up a smaller hill three times. Then a road to the next obstacles climbing over wooden walls, through tyres and up small mounds. Then a long run to the woods. Just had to run through the woods having to go through a tyre. Then we had to go to the mud plains. Holy shit! Got sucked in every time struggling to keep my shoes on. Then some more running along a small forest trail to the river. Had to wade across with the help of a rope with the water at chest height. Then just a long tough run to the pond again and over some more very tall hay bails. Awesome!
Won the schoolboy section and got a nice glass trophy and a 50euro gift voucher for Base2Race. Sweet!
Was 34th overall as well.
8 PM

Strength and Stretching 25:00 [3]

Saturday Jan 28, 2012 #

Orienteering 45:00 [3] *** 4.5 km (10:00 / km) +100m 9:00 / km
shoes: Inov-8 X-Talon 212

Putting out controls, collecting controls and re-checking the places of a few. Checking and putting out at day and collecting at night.

Orienteering 32:28 [3] *** 4.3 km (7:33 / km) +80m 6:54 / km
22c shoes: Inov-8 X-Talon 212

Ran with Laurence around all the control sites to turn on the controls at night. He had the map for the first part because I had the SI and then I navigated for the end.
10 PM

Strength and Stretching 22:00 [3]

Friday Jan 27, 2012 #

4 PM

Grass/Road 58:07 [2] 9.9 km (5:52 / km) +80m 5:39 / km
shoes: Asics

Easy recovery run.
10 PM

Strength and Stretching 25:00 [3]

Thursday Jan 26, 2012 #

12 PM

Trail/Terrain warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Trail/Terrain race 15:00 [5] 4.0 km (3:45 / km) +60m 3:29 / km
shoes: Inov-8 X-Talon 212

East Leinster's at Avondale. Felt pretty good on the warm up and thought that my top 20 goal was achievable. Race started and my legs had no power. Just died, had no strength. Tried to push a bit but kept the same position for the first couple of laps. Then passed two guys on the third. Tried to do a final sprint but lungs were dying and got passed with about 50m to go by a guy in DSD. Came 24th out of about 100. Not bad considering I was sick all this week. Probably could have qualified if I was at full strength but lacked today. Pretty interesting to see such dominant performances from my DSD training group.
1 PM

Trail/Terrain warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 X-Talon 212

A feeble struggle from the bus to the arena to watch the rest of the races.

Monday Jan 23, 2012 #

Note
(sick) (rest day)

Have a cold. Annoying but need a rest anyways. Will definitely be running by Thursday at East Leinster's.

Sunday Jan 22, 2012 #

12 PM

Trail/Terrain warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering 1:03:35 [4] *** 11.34 km (5:36 / km)
24c shoes: Inov-8 X-Talon 212

Donadea.
Messed up a few controls and only ran through the middle section of the course, taking it easy for the rest. Lost about 5mins overall some my fault some the map's.
1 PM

Trail/Terrain warm up/down 10:03 [1] 1.36 km (7:23 / km)
shoes: Inov-8 X-Talon 212

9 PM

Strength and Stretching 22:00 [3]

Saturday Jan 21, 2012 #

11 AM

Grass/Road warm up/down 19:27 [2] 3.5 km (5:33 / km)
shoes: Asics

Grass/Road hills 41:29 [5] 8.8 km (4:43 / km) +180m 4:17 / km
shoes: Asics

Hills in Marlay. Everyone was in Antrim so did my own session. 4*1000,2*400,2*300. Good session, went up the hill many times. Wasn't pushing as much but wind was atrocious on the 400's. Had to move my head to the side so I could breath!
4 PM

Note

Spent an hour tagging sites in Barnaslingan with Laurence.
9 PM

Strength and Stretching 25:00 [3]

Was planning on going to the night-o but apparently my family doesn't do that. Therefore my tough day was feeble.

Friday Jan 20, 2012 #

5 PM

Static Bike 45:00 [2]

Hurt my achilles in school and have a tough day tomorrow so decided to rest on the static bike.
9 PM

Strength and Stretching 25:00 [3]

Thursday Jan 19, 2012 #

4 PM

Grass/Road warm up/down 23:30 [1] 3.65 km (6:26 / km)
shoes: Asics

Grass/Road intervals 20:00 [5] 4.5 km (4:27 / km)
shoes: Asics

Same as last week. 30"off,30"on. Didn't enjoy it half as much as last time. A lot more cars so that slowed me a bit in some sections. Generally wasn't pushing as hard.
5 PM

Grass/Road warm up/down 21:40 [1] 2.8 km (7:44 / km)
shoes: Asics

Ran with map of Le creux qui sonne for the warm up and part of the session but it got to dark to continue trying to read it.
8 PM

Strength and Stretching 22:00 [3]

Wednesday Jan 18, 2012 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Tuesday Jan 17, 2012 #

4 PM

Grass/Road warm up/down 11:54 [1] 1.9 km (6:16 / km)
shoes: Asics

Grass/Road tempo 40:00 [4] 9.2 km (4:21 / km)
shoes: Asics

No lift to DSD so did a 40min tempo in Belfield instead. Took it quite easy, really sore legs after yesterday. Felt really good and enjoyed it.
C • Bike! 3
5 PM

Grass/Road warm up/down 11:04 [1] 1.7 km (6:31 / km)
shoes: Asics

8 PM

Strength and Stretching 22:00 [3]

Monday Jan 16, 2012 #

4 PM

Grass/Road long 1:32:28 [3] 16.9 km (5:28 / km) +200m 5:10 / km
shoes: Asics

Legs were dead after yesterday so just kept it steady. Got hungry.
8 PM

Strength and Stretching 22:00 [3]

Sunday Jan 15, 2012 #

12 PM

Grass/Road warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov-8 X-Talon 212

Orienteering 52:22 [4] *** 11.0 km (4:46 / km) +50m 4:39 / km
shoes: Inov-8 X-Talon 212

Phoenix Park event. Started fast but pretty shit not reading the map. Tired after yesterday and lost a bout a minute on 12.
1 PM

Grass/Road warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

8 PM

Strength and Stretching 22:00 [3]

Saturday Jan 14, 2012 #

11 AM

Grass/Road 43:50 [3] 9.6 km (4:34 / km) +90m 4:22 / km
shoes: Asics

Session with DSD. 6miles. Let the group get away out of sheer boredom. I want INTERVALS!
12 PM

Grass/Road hills 17:59 [5] 3.8 km (4:44 / km) +90m 4:14 / km
shoes: Asics

Hills by myself after the 6mile. Ran 2*1000(3:57, ?) and 2*300(76,68). Pushed pretty hard and was already tired after the run.

Grass/Road warm up/down 5:09 [1] 1.0 km (5:09 / km)
shoes: Asics

To collect bag from clubhouse.
8 PM

Strength and Stretching 25:00 [3]

Friday Jan 13, 2012 #

4 PM

Grass/Road warm up/down 22:46 [1] 3.7 km (6:09 / km)
shoes: Asics

Orienteering 17:32 [2] *** 2.82 km (6:13 / km)
shoes: Asics

Short sprint training in Belfield.
9 PM

Strength and Stretching 25:00 [3]

Thursday Jan 12, 2012 #

4 PM

Grass/Road warm up/down 23:00 [1] ***** 4.0 km (5:45 / km)
shoes: Asics

Warm up with map of WOC Long Quali.

Grass/Road 20:01 [5] ***** 4.68 km (4:17 / km)
shoes: Asics

30" off, 30" on for 20mins. Wonderful training! Map of WOC Long Quali for the off sections. Navigated Men B. I want to go back....NOW!
5 PM

Grass/Road warm up/down 23:06 [1] ***** 2.84 km (8:08 / km)
shoes: Asics

Easy jog home. Finishing off the course on the map. Bit difficult trying to see it because it was getting dark.
9 PM

Strength and Stretching 22:00 [3]

Wednesday Jan 11, 2012 #

9 AM

Grass/Road 10:00 [2] 1.3 km (7:42 / km)
shoes: Asics

PE fitness e.g absolute shit.
6 PM

Circuits 50:00 [5]
shoes: Asics

Tuesday Jan 10, 2012 #

6 PM

Grass/Road warm up/down 19:15 [1] 2.8 km (6:53 / km)
shoes: Asics

Grass/Road 45:50 [4] 10.5 km (4:22 / km)
shoes: Asics

DSD. Ran two Supervalu laps by myself because the others were too fast even though it was supposed to be easy. Really struggled to keep up with them at the start, could feel the last few days of training catching up with me. Went through 5km in 21:56 (New PB!) but at intensity three. Then kept the same steady pace for the rest slowing down a bit at the end. Struggled to keep the pace the same so intensity 4 for this session. Hopefully more tempo's with the club on Tuesdays because easy runs are ridiculous.
9 PM

Strength and Stretching 22:00 [3]

Monday Jan 9, 2012 #

4 PM

Grass/Road long 1:30:07 [3] 16.9 km (5:20 / km) +200m 5:02 / km
shoes: Asics

I went at a steady pace for the first hour but slowed down as I got tired. Felt hungry after 25mins but not much for the rest. Calf was a bit tight at the start but got better during the run. Just wanted a nice 90 so pleased and an enjoyable run.
9 PM

Strength and Stretching 22:00 [3]

Sunday Jan 8, 2012 #

10 AM

Orienteering long 2:12:29 [3] **** 12.5 km (10:36 / km) +700m 8:17 / km
13c shoes: Inov-8 X-Talon 212

Long training with Conor, Roar and the two Colm's. Awesome day!
Started out with a 7km course on Brockagh with 5 controls...Began with a sick climb but it was insane! Really enjoyed this section even though we made a fair few mistakes. And there were markers out!
Then we went onto Glendasan for another 5km. I think me and Conor were the only ones who went to 2, the others were too high. Enjoyed the start in the burnt heather part but then we went into the heather. Could hardly stand let alone navigate! Didn't really enjoy this part because it was so slippy and the Inov8's didn't give much grip. Then we had to descend some cliffs and onto another few nice sections. ColmM was the only one who got 7 (or bothered to). We were all at the bottom of the 30m crag when the control was on top. Then easy downhill to the finish. The pace was around 9m/km (including the stops) but slowed down in Glendasan a fair bit. Still, excellent training!
7 PM

Strength and Stretching 25:00 [3]

Saturday Jan 7, 2012 #

12 AM

Strength and Stretching 25:00 [3]

4 PM

Orienteering 43:25 [3] **** 5.0 km (8:41 / km) +200m 7:14 / km
shoes: Inov-8 X-Talon 212

Training on Killiney Hill. Went around an old course from a while back. Area is so nice! Map is good for the most part as well. Best training of 2012 so far. Great forest!
8 PM

Strength and Stretching 25:00 [3]

Friday Jan 6, 2012 #

Grass/Road intervals 40:01 [4] 9.1 km (4:24 / km) +60m 4:15 / km
shoes: Asics

Intervals at the back of Belfield.
15' tempo
5*400m
15' tempo.

15:00 3.49km 4:18m/km 30m climb
Didn't push the 400's hard, just kept tempo.
15:00 3.34km 4:29m/km. 30 m climb

Really muddy and windy so speed couldn't get too high. Also, struggled with a stitch for the entire thing which made the second tempo effort a real struggle. Didn't enjoy it much, too much pain from the stitch.
2 PM

Grass/Road warm up/down 20:06 [1] 3.04 km (6:37 / km)
shoes: Asics

Thursday Jan 5, 2012 #

4 PM

Grass/Road 1:12:11 [2] 12.76 km (5:39 / km) +110m 5:25 / km
shoes: Asics

Recovery run with Laurence. He split after about 40 and I continued on for a little extra. Garmin didn't locate for the first half hour but pace was fast with Laurence but got slower when the climb up to and around Deer came in.
8 PM

Strength and Stretching 25:00 [3]

Wednesday Jan 4, 2012 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Glad there was circuits tonight because it was horrible outside.

Tuesday Jan 3, 2012 #

3 PM

Grass/Road warm up/down 20:45 [1] 3.7 km (5:36 / km)
shoes: Asics

Long warm up with bag....

Grass/Road intervals 28:17 [5] 8.0 km (3:32 / km)
shoes: Inov-8 X-Talon 212

....after which I changed into my Inov8's and did a toughie session. 8x1km was on the cards after not having done intervals for more than a week! Times were pretty consistent but got tight after 5 so couldn't push as hard on the 8th as I would have liked.
3:37, 31, 35, 35, 34, 27, 33, 25. Then proceeded to do.....
4 PM

Orienteering 10:34 [3] **** 1.9 km (5:34 / km)
shoes: Inov-8 X-Talon 212

.....a short sprint course focused on planning ahead and control flow. Around the residences and a bit difficult to see the course which was drawn in blue ink over black buildings. Then......

Grass/Road warm up/down 20:24 [1] 3.5 km (5:50 / km)
shoes: Asics

....headed home via bag collection. What a sprint relevant training day! Awesome trainings!
9 PM

Strength and Stretching 22:00 [3]

Monday Jan 2, 2012 #

3 PM

Orienteering 1:08:30 [3] *** 7.0 km (9:47 / km) +250m 8:18 / km
shoes: Inov-8 X-Talon 212

Checking the night-o courses in Barnaslingan with Colm and Laurence. Map was pretty shit. Spent a lot of time standing around so we didn't get the last loop of the long finished. Control sites need changing(not on my course though!).
9 PM

Strength and Stretching 25:00 [3]

Sunday Jan 1, 2012 #

2 PM

Trail/Terrain 52:00 [3] 7.09 km (7:20 / km) +360m 5:51 / km
shoes: Inov-8 X-Talon 212

Sugarloaf with Laurence. Summited twice which didn't take very long at all so did an extra little bit afterwards by myself. Difficult to run at the top even without all the people, turned into a lot of climbing. Laurence destroyed me on the downhill :(. I don't think I've ever had more fun while running which was great! Nice lunch in Glencormac(?) Inn after.
5 PM

Cycling warm up/down 13:00 [1]
shoes: Asics

Down to the lake and home after.

Orienteering 35:01 [4] *** 7.4 km (4:44 / km)
shoes: Asics

Night-O intervals in Belfield with Colm and Cillín while Laurence sat out and took pictures and videos. Did 3 courses:

Course1: 8:37 1.66km I made a massive mistake at 2 running to the wrong control location and having to go back. This was about a minute lost. Ended up about 90secs behind Colm and about 15 behind Cillín.

Course2: 10:18 2.17km Better orienteering by me until the routechice leg. I was just behind Colm at this point. Knew the gate to get out was locked so did a massive detour which I thought the others would have to do as well. Running along the road I see Cillín about 100m ahead. They hopped the fence which I should have done. No other mistakes.

Course3: 16:05 3.57km Best one of the lot. Got 1 ages ahead of te others bt wasted about 20secs looking fo non-existent knolls. Turned out the others ran to 7 first. Won the course comfortably because of this but orienteered much better than previously.
Very tired but wonderful training.
6 PM

Grass/Road 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics

Running around Belfield looking for L's bike which Colm found in the end.
10 PM

Strength and Stretching 22:00 [3]

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