Training Log Archive: jonnyqIn the 31 days ending Jul 31, 2012:
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Sunday Jul 29, 2012 #
Note
(injured) (rest day)
Worked a golf ball around a tight calf which I think is the cause of my ITB pain. Don't think I'll get running before I go to Spain on Tuesday but a lot of swimming there will get some strength back. Spent day watching Olympics. Freakin' awesome!
Saturday Jul 28, 2012 #
Event: Stone Cross to Lug Relay
8 AM
Trail/Terrain 1:41:59 [4] *** 13.72 km (7:26 / km) +620m 6:04 / km
shoes: Inov8 X-Talon 212 NEW!
Leg 1 of Stone Cross to Lug. Didn't know the route to Seahan so stuck with the group going pretty slow up the hill. Third to Seahan. Mist was really down. No more than 20-30m visibility at any one time. Two guys I was with went wrong to Corrig but stuck to compass and got to the summit grand. Had to run on compass for the whole thing checking it every 10 seconds or so the visibility was so low. Could feel my ITB pain from Corrig to the end and pace slowed considerably with this. Took a gel going up Kippure but it didn't really work. Got passed on the descent after Kippure but passed him at the river when he was trying to find a better place to cross and I just jumped it. Got to the road ahead of him but he just cruised by me when I going full pelt. Could only manage around 4min/km on the road. Came in 4th about 15minutes behind the leader. Happy seeing as I was carrying an injury and didn't know the way at the start when he legged it off. Team finished 3rd so pretty good.
My uphill strength is good but my speed and general fitness is quite poor. Not having trained properly since EYOC and my ITB injury have affected a lot. A lot of work to get to a good fitness soon. Need to get rid of this injury.
My uphill strength is good but my speed and general fitness is quite poor. Not having trained properly since EYOC and my ITB injury have affected a lot. A lot of work to get to a good fitness soon. Need to get rid of this injury.
Friday Jul 27, 2012 #
3 PM
Grass/Road 33:54 [2] 5.2 km (6:31 / km)
shoes: Brooks
Thursday Jul 26, 2012 #
Note
(rest day)
Wednesday Jul 25, 2012 #
Note
(injured) (rest day)
Went for a walk.
Tuesday Jul 24, 2012 #
12 PM
Grass/Road 30:36 [2] 4.71 km (6:30 / km) +80m 5:59 / km
(injured) shoes: Brooks
Knee didn't hurt until towards the end of the run. Running the race and then 2 weeks R&R in Spain will hopefully be able to sort it out.
Monday Jul 23, 2012 #
11 AM
Grass/Road 31:17 [1] 4.65 km (6:44 / km)
(injured) shoes: Brooks
Can't train properly with my knee hurting every time I try. It was bothering me today again so pace was really slow. Frustrating!
6 PM
Static Bike 1:00:14 [3]
(injured)
Just wanted to start getting some sort of volume of training since I can't run properly. Knee was feeling better after a cold shower and some stretching.
Sunday Jul 22, 2012 #
Event: O-Ringen 2012
4 PM
Orienteering 1:15:00 [3] *** 9.3 km (8:04 / km) +280m 7:01 / km
shoes: Inov8 X-Talon 212 NEW!
O-training on Djouce. Kept it very easy to see how the leg was feeling. It felt great! Did a long warm up then a 4.2km course in 39-40mins going at an easy pace. Lots of trees have fallen over and the ground was quite wet so it was quite unpleasant to run in. Then did some faster hill running and some downhill controls at a high speed. Just some more running in the forest around the car park waiting. Just want to be able to run Stone Cross to Lug and think I'll be ready by how my leg was feeling today.
Friday Jul 20, 2012 #
3 PM
Grass/Road 50:23 [2] 7.51 km (6:43 / km)
(injured) shoes: Brooks
Planning on an hour. Was going well, not feeling the back of the knee at all until 49mins when it started hurting like crazy. Started to walk but it was still sore, then it went away and tried to jog but then it started hurting again. Not good.
Thursday Jul 19, 2012 #
4 PM
Grass/Road 15:00 [1] 2.2 km (6:49 / km)
shoes: Brooks
Easy jogging and timing Laurence's 3k. Resting my knee which was still quite sore. Stretched a lot and it feels much better.
Wednesday Jul 18, 2012 #
2 PM
Trail/Terrain long 1:29:06 [3] *** 10.4 km (8:34 / km) +800m 6:11 / km
shoes: Inov8 X-Talon 212 NEW!
Recce leg 1(my leg) of Stone Cross to Lug. Felt good up Seahan and Corrig and halfway up Seefingan then a massive hailstorm hit and didn't feel right from there. Suffered through bog up to Kippure. Had to walk from Kippure to the river because my knee was hurting lots. Ran from river to road and about a quarter of the road run before stopping. Hopefully I can sort my knee out before the actual race. This time would be good for the full thing I think. Probs go faster though.
Tuesday Jul 17, 2012 #
6 PM
Grass/Road 33:26 [2] 5.78 km (5:47 / km)
shoes: Brooks
Really easy run with Laurence.
Monday Jul 16, 2012 #
4 PM
Grass/Road warm up/down 30:12 [2] 5.03 km (6:00 / km)
shoes: Brooks
Long warm up.
5 PM
Grass/Road intervals 17:17 [4] 3.74 km (4:37 / km)
shoes: Brooks
5*400 with 1 lap recovery. Just getting back so kept it really easy, not out of breath at any time. On waterlogged pitch as well but felt good.
83,83,81,83,80.
83,83,81,83,80.
Grass/Road 12:34 [1] 1.87 km (6:43 / km)
shoes: Brooks
Cool down. Planned for longer but knee locked or something and had to hobble home. It's quite sore now. Easy few days now.
Sunday Jul 15, 2012 #
3 PM
Trail/Terrain 24:44 [3] 3.93 km (6:18 / km) +245m 4:48 / km
shoes: Inov8 X-Talon 212 NEW!
Run up to fairy castle before O training.
Orienteering 45:15 [4] *** 5.74 km (7:53 / km) +150m 6:58 / km
12c shoes: Inov8 X-Talon 212 NEW!
Started at fairy Castle, did one control on a boulder on the mountain then ran the rest of a blue course form 2010 from control 5. Good orienteering, keeping good contact with the map. Missed 8 and 9 by over and under shooting. Forest is a lot grottier and wet than usual. Enjoyed the start but lost interest after the usual long path run across the open part. Tried to run hard but could have pushed a lot harder. Only reliable bit of map now is the open mountain and it's great to run on! The length straight line for what I ran was about 4.8km.
Saturday Jul 14, 2012 #
11 AM
Grass/Road 1:01:13 [2] 10.02 km (6:07 / km)
shoes: Brooks
Longer run today. Some tight right calf and small knee niggles at the start but they went away after a while. Slow running but it felt quite tough! Need to get fitness back.
Friday Jul 13, 2012 #
12 PM
Grass/Road 31:37 [1] 5.0 km (6:19 / km)
shoes: Brooks
Not as stiff as yesterday but still a few niggles in around the knee area. Just getting back into it.
JWOC over, time for WOC!
JWOC over, time for WOC!
Thursday Jul 12, 2012 #
1 PM
Grass/Road 31:47 [1] 5.0 km (6:21 / km)
shoes: Brooks
This was as fast as I could run. SO STIFF! After such a long time of severe inactivity my cold was gone and I managed to get a run in. My severe hobbling was quite funny but now my legs feel alright so let's TRAIN!
Monday Jul 9, 2012 #
Note
(sick)
Haven't run since EYOC relay because I am sick. Been itching to though and start training towards JWOC 2013. It's been intuitive watching results and seeing routechoices and stuff from this year. Really want to run the comps! Am dying to get in some proper long distance runs before Stone Cross to Lug. But not doing anything has made me very stiff!
Monday Jul 2, 2012 #
Note
(rest day)
Very dissapointed with this EYOC. I had a whole year to prepare and I managed to mess it up in the three days of competition. I need more high speed technical orienteering to cope with the relay and more fast orienteering in general to get better at long. Sprint can wait, the next year will be wholly dedicated to getting better in the forest. The EYOC long was the most enjoyable course I have ever run and I can't wait for competitions next year. A couple of weeks break now to enjoy JWOC and WOC at home and then preparations begin. Training next year should be sweet with a good group in Dublin so a lot more orienteering training to be expected. JWOC is the main aim for next year so all training concentrated on that. I can't wait for the challenges in the forest in the coming year and I will be prepared this time.
Sunday Jul 1, 2012 #
10 AM
Trail/Terrain warm up/down 15:00 [1]
shoes: Inov8 X-Talon 212 NEW!
Orienteering race 49:16 [4] ***** 7.2 km (6:51 / km) +300m 5:40 / km
spiked:11/23c shoes: Inov8 X-Talon 212 NEW!
EYOC Relay. 5.6km 300m.
Jack set me out just before GBR. Ciaran Allen passed me on the run out track but I was just focused on doing the orienteering. Take the safe route to 1 and get there just ahead of Ciaran. Lead him to 2 but leave stupidly getting caught in some rocks. Stay too high to 3 and lose 30 seconds and contact with Ciaran. A small bit too low to 4 but correct quickly. Hit the wrong control to 5 but realise where I am and get the control. Hit 6, 7 and 8 well. Too far left and too low to 9 lose another 30 seconds. Good compass to 10 and spike it perfectly. Compass to 11 but come too high and miss it. Catch Ciaran back up but he sees his control and I'm still searching. Map was poor lots of bushes and big trees missed out. Hit the other three controls in the area before getting mine. Lost 4 minutes. Too far right to 12 but realise quickly. Easy controls to the spectator. Went really slowly around the last loop because it was so technical. Miss 16 by about 30 seconds because there were two indistinct tracks but only one was marked and ran up the wrong one. Too far right to 18 but get it fine. Had to walk to 19 the terrain was so bad. Too low still. Decide stupidly to follow a Russian to 20 I was so tired with trying to deal with the crap rocky terrain. Drop too low and take some time to relocate. 2 minutes lost. Too high to 21 but lots of people missed this control. 1 minute. Running to finish.
Crap race today, should have been around 42 at the worst but just got beaten by the terrain today. We mp'd on last leg, same with ten other teams.
Jack set me out just before GBR. Ciaran Allen passed me on the run out track but I was just focused on doing the orienteering. Take the safe route to 1 and get there just ahead of Ciaran. Lead him to 2 but leave stupidly getting caught in some rocks. Stay too high to 3 and lose 30 seconds and contact with Ciaran. A small bit too low to 4 but correct quickly. Hit the wrong control to 5 but realise where I am and get the control. Hit 6, 7 and 8 well. Too far left and too low to 9 lose another 30 seconds. Good compass to 10 and spike it perfectly. Compass to 11 but come too high and miss it. Catch Ciaran back up but he sees his control and I'm still searching. Map was poor lots of bushes and big trees missed out. Hit the other three controls in the area before getting mine. Lost 4 minutes. Too far right to 12 but realise quickly. Easy controls to the spectator. Went really slowly around the last loop because it was so technical. Miss 16 by about 30 seconds because there were two indistinct tracks but only one was marked and ran up the wrong one. Too far right to 18 but get it fine. Had to walk to 19 the terrain was so bad. Too low still. Decide stupidly to follow a Russian to 20 I was so tired with trying to deal with the crap rocky terrain. Drop too low and take some time to relocate. 2 minutes lost. Too high to 21 but lots of people missed this control. 1 minute. Running to finish.
Crap race today, should have been around 42 at the worst but just got beaten by the terrain today. We mp'd on last leg, same with ten other teams.
11 AM
Trail/Terrain warm up/down 10:00 [1]
shoes: Inov8 X-Talon 212 NEW!