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Training Log Archive: jonnyq

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Grass/Road22 9:41:58 66.19(8:48) 106.52(5:28) 300
  Orienteering13 9:23:20 46.88(12:01) 75.45(7:28) 186092c
  Trail/Terrain15 6:33:17 37.17(10:35) 59.82(6:34) 1474
  Static Bike2 1:56:52
  Cycling2 40:00
  Total47 28:15:27 150.24 241.79 363492c

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Wednesday Jul 31, 2013 #

3 PM

Trail/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

WU and CD.

Orienteering 17:18 [5] **** 3.96 km (4:22 / km) +50m 4:07 / km
shoes: Inov8 X-Talon 212 NEW!

Sprint on rest day. Didn't have many mistakes but lost lots of time on routechoices. Lost around a minute in the quarry just on rc's! Should have done 16:20 at worst but really should have been under 16. Need to get some speed soon.

Tuesday Jul 30, 2013 #

10 AM

Trail/Terrain warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering race 54:28 [5] **** 7.7 km (7:04 / km) +150m 6:27 / km
shoes: Inov8 X-Talon 212 NEW!

All about running today and I wasn't fast enough at all. Lost about 2mins in mistakes but the rest from not running fast enough. 16th on the day.

Monday Jul 29, 2013 #

1 PM

Trail/Terrain warm up/down 6:01 [2] 0.88 km (6:51 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering race 53:39 [5] **** 9.34 km (5:45 / km) +200m 5:11 / km
shoes: Inov8 X-Talon 212 NEW!

Up to 15 I was scrappy and not concentrating. 16 to the finish was perfect, maybe 5-10secs in mistakes. Shame the course was already over at this stage. 7th on the day.
2 PM

Orienteering warm up/down 4:45 [2] 0.51 km (9:21 / km)
shoes: Inov8 X-Talon 212 NEW!

String course. Solid technical performance.

Sunday Jul 28, 2013 #

Event: Scottish 6 Days
 
12 PM

Trail/Terrain warm up/down 9:04 [2] 1.4 km (6:29 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering race 48:23 [5] **** 8.54 km (5:40 / km) +100m 5:21 / km
shoes: Inov8 X-Talon 212 NEW!

Very poor technical performance today. I was running really strongly at the start but faded a bit in the tougher stuff. 5th on the day, poor.
1 PM

Trail/Terrain warm up/down 5:07 [2] 0.8 km (6:23 / km)
shoes: Inov8 X-Talon 212 NEW!

Saturday Jul 27, 2013 #

6 PM

Trail/Terrain 26:03 [2] 3.69 km (7:04 / km)
shoes: Inov8 X-Talon 212 NEW!

Easy jog on the dunes. Sweet, sweet dunes!!!

Thursday Jul 25, 2013 #

7 PM

Trail/Terrain hills 47:15 [4] 5.37 km (8:48 / km) +350m 6:38 / km
shoes: Inov8 X-Talon 212 NEW!

Hellfire hill reps.
Chilled the first two longs and the first short.
3:40,42,07.
65, 40, 44.

Wednesday Jul 24, 2013 #

4 PM

Grass/Road warm up/down 12:16 [2] 1.89 km (6:29 / km)
shoes: Brooks Glycerin

Grass/Road tempo 26:01 [4] 6.41 km (4:04 / km)
shoes: Brooks Glycerin

4mile tempo. Had really bad stomach cramps the whole way so had to stop a couple of times. I think it was from an unhealthy lunch....felt really bad. Could have gone much faster without it. Still felt I had a good stride length and I was really relaxed.
5 PM

Grass/Road intervals 16:51 [5] 3.2 km (5:16 / km)
shoes: Brooks Glycerin

Quick interval session after the tempo. 600(400),400(400),4x200(200). Just trying to get a final bit of turnover speed.
600-2:07
400-1:20
200's-39,38,35,36.
Technical running loop with lots of sharp turns so times a bit slow but didn't need them to be fast. Pleased with the session.

Grass/Road warm up/down 12:06 [2] 1.61 km (7:31 / km)
shoes: Brooks Glycerin

Tuesday Jul 23, 2013 #

2 PM

Trail/Terrain warm up/down 11:09 [2] 1.39 km (8:01 / km)
shoes: Inov8 X-Talon 212 NEW!

3 PM

Orienteering 54:38 [3] **** 7.56 km (7:14 / km) +100m 6:47 / km
shoes: Inov8 X-Talon 212 NEW!

Really nice training on Bull Island to get used to sand dunes again before Scotland. Orienteering well but a couple of concentration lapses. No big mistakes, just drifting and then having to relocate. Marram grass highest ever so running was quite tough, but just wanted the technical side of the training. Really enjoyed it!!!
4 PM

Trail/Terrain warm up/down 10:15 [2] 1.39 km (7:22 / km)
shoes: Inov8 X-Talon 212 NEW!

Short jog. Feet sore....bit of a map walk after which was nice.

Monday Jul 22, 2013 #

9 PM

Grass/Road 20:26 [2] 3.27 km (6:15 / km)
shoes: Brooks Glycerin

10 PM

Static Bike 20:00 [5]

5min wu, 10min full effort, 5min cool down.
Got 6.62km on the 10min. Something to improve on but not bad.

Sunday Jul 21, 2013 #

12 PM

Trail/Terrain 1:17:59 [3] 15.89 km (4:54 / km) +100m 4:45 / km
shoes: Inov8 X-Talon 212 NEW!

Gen picnic in Newbridge so went for a fast long run. Never really done one before and it was a pretty good idea. Felt awesome when I finished but a little lethargic during.

Saturday Jul 20, 2013 #

2 PM

Cycling 20:00 [3]
shoes: Brooks Glycerin

7 PM

Static Bike 1:36:52 [4]

Didn't want to go running so went on the static bike instead. Really tough session, with 2/3rds on full resistance. Hard but feel really good.

Friday Jul 19, 2013 #

12 PM

Grass/Road 28:50 [2] 5.0 km (5:46 / km)
shoes: Brooks Glycerin

Easy jog before hill reps later!
8 PM

Cycling 20:00 [3]
shoes: Brooks Glycerin

10 PM

Trail/Terrain hills 41:30 [4] 5.02 km (8:16 / km) +300m 6:22 / km
shoes: Inov8 X-Talon 212 NEW!

Hellfire Hill Reps with Colm running and Johan doing a bit of filming. Absolutely beautiful night! Bit dark, couldn't see the path at all which made me go a bit tentative on the shorts.
3xlong
3:17
3:26
3:11
3xshort
50
51
47
Good base to build from.

Thursday Jul 18, 2013 #

6 PM

Grass/Road 56:24 [3] 10.07 km (5:36 / km) +120m 5:17 / km
shoes: Brooks Glycerin

Wednesday Jul 17, 2013 #

11 AM

Grass/Road warm up/down 11:07 [2] 1.77 km (6:17 / km)
shoes: Brooks Glycerin

Grass/Road intervals 49:00 [5] 10.98 km (4:28 / km) +100m 4:16 / km
shoes: Brooks Glycerin

10x2min(1min) and then 10x1min(1min). Really awesome session, feel great after interval sessions lately!
12 PM

Grass/Road warm up/down 10:22 [2] 1.45 km (7:09 / km)
shoes: Brooks Glycerin

6 PM

Grass/Road 25:00 [2] 3.9 km (6:25 / km)
shoes: Brooks Glycerin

Very easy jog.

Tuesday Jul 16, 2013 #

6 PM

Grass/Road 31:12 [3] 5.76 km (5:25 / km)
shoes: Brooks Glycerin

Monday Jul 15, 2013 #

4 PM

Orienteering 1:21:14 [3] **** 7.54 km (10:46 / km) +250m 9:14 / km
shoes: Inov8 X-Talon 212 NEW!

Carraig na Seabhac with Colm, Eoin and Johan. Bad stomach cramps the whole way.

Sunday Jul 14, 2013 #

3 PM

Trail/Terrain 1:12:24 [3] 12.17 km (5:57 / km) +400m 5:07 / km
shoes: Inov8 X-Talon 212 NEW!

Trail run in Avondale. Did some hill reps and downhill reps in the open.

Saturday Jul 13, 2013 #

4 PM

Grass/Road 1:00:01 [3] 12.04 km (4:59 / km)
shoes: Brooks Glycerin

Recovery run. Goal pace 5min/km.

Friday Jul 12, 2013 #

5 PM

Trail/Terrain warm up/down 10:37 [2] 1.19 km (8:55 / km) +60m 7:08 / km
shoes: Inov8 X-Talon 212 NEW!

Trail/Terrain hills 26:53 [4] 3.41 km (7:53 / km) +264m 5:41 / km
shoes: Inov8 X-Talon 212 NEW!

Hellfire hill reps with Colm. Three long and three short. Did them at 75% because of intervals yesterday, just messing around with the GoPro! Looking forward to having a proper session on them though, really tough even when just going easy!
6 PM

Trail/Terrain 14:00 [2] 1.62 km (8:39 / km)
shoes: Inov8 X-Talon 212 NEW!

Thursday Jul 11, 2013 #

4 PM

Grass/Road warm up/down 11:54 [2] 2.01 km (5:55 / km)
shoes: Brooks Glycerin

Grass/Road intervals 41:30 [5] 9.41 km (4:25 / km) +80m 4:14 / km
shoes: Brooks Glycerin

Intervals! Cross country loop in Belfield. 8x3mins(2min), managed 6 and then did 4x1min(1min) and 4x30secs(30secs). Probably the best interval session I've done all year....shame it was after JWOC :L. Feeling good and fast though.
5 PM

Grass/Road warm up/down 12:57 [2] 1.53 km (8:28 / km)
shoes: Brooks Glycerin

Wednesday Jul 10, 2013 #

7 PM

Grass/Road 33:56 [2] 6.04 km (5:37 / km)
shoes: Brooks Glycerin

Just chillin'

Tuesday Jul 9, 2013 #

3 PM

Grass/Road 31:11 [3] 6.26 km (4:59 / km)
shoes: Brooks Glycerin

Chillin'

Monday Jul 8, 2013 #

7 PM

Grass/Road 30:26 [3] 5.8 km (5:15 / km)
shoes: Brooks Glycerin

Just chill.

Sunday Jul 7, 2013 #

Note
(rest day)

Travelling....recovering ;)

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 
1 PM

Grass/Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 NEW!

Warmed up, got cold, warmed up again, got cold.....

Orienteering 47:46 [4] ***** 6.4 km (7:28 / km) +100m 6:55 / km
21c shoes: Inov8 X-Talon 212 NEW!

JWOC relay. Let out after Japan and just before Turkey...... So just chilled and got the navigation right. Didn't at all, silly mistakes and was running so slow as well, nothing to gain. Overtook Japan and Israel (who had a girl on last leg)...Had GPS which is good to see how I was losing lots of time when I thought I was going quite well...not happy.
GPS: http://germanmaster.traclive.dk/events/event_20130...
2 PM

Grass/Road warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Inov8 X-Talon 212 NEW!

Tried to go for a cool down, got stomach pains, so went for a walk and a think....

Friday Jul 5, 2013 #

10 AM

Grass/Road 10:09 [2] *** 1.47 km (6:54 / km)
shoes: Inov8 X-Talon 212 NEW!

Really good warm up for the sprint.
12 PM

Orienteering race 16:33 [5] ***** 3.6 km (4:36 / km) +60m 4:15 / km
21c shoes: Inov8 X-Talon 212 NEW!

Possibly the most difficult sprint I've done. Got caught by Hadac at 10, he ran away.....caught a Dane at 16, he ran away. No major mistakes, just hesitations. 70th happy.
Map:http://www.jwoc2013.cz/upload/live/JWOC2013_sprint...
Results:http://www.jwoc2013.cz//upload/live/sprintresults....
1 PM

Grass/Road warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Inov8 X-Talon 212 NEW!

Trying to find a way out of the tent place!

Thursday Jul 4, 2013 #

Note
(rest day)

Relay and sprint models. Walked them, very tired and sore...

Wednesday Jul 3, 2013 #

10 AM

Orienteering warm up/down 15:00 [2] **** 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov8 X-Talon 212 NEW!

Warm up map for final.

Orienteering 37:34 [4] ***** 3.1 km (12:07 / km) +110m 10:18 / km
14c shoes: Inov8 X-Talon 212 NEW!

Middle B final. Lost 7mins on 1, and then fucked around the rest of the course. Think I was dehydrated, wasn't thinking straight. Hadn't recovered from the long...
Results:http://www.jwoc2013.cz//upload/live/middlefm20b.HT...
Map:http://www.jwoc2013.cz/upload/live/JWOC2013_middle...

Grass/Road warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

The first bit with Áine and then some alone.

Tuesday Jul 2, 2013 #

12 PM

Orienteering warm up/down 15:00 [2] *** 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 NEW!

Warm up map....felt like death
1 PM

Orienteering race 29:15 [5] ***** 3.3 km (8:52 / km) +90m 7:48 / km
15c shoes: Inov8 X-Talon 212 NEW!

Middle qual....didn't get in. Dissapointed, was just being an idiot at the start and then in the technical section I fell apart...great learning experience though! The speed....
Results:http://www.jwoc2013.cz//upload/live/middleqm20b.HT...
Map:http://www.jwoc2013.cz/upload/live/JWOC_MiddleQ_M2...

Grass/Road warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 X-Talon 212 NEW!

Monday Jul 1, 2013 #

10 AM

Trail/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov8 X-Talon 212 NEW!

Bit of warm up map and then in the field.
11 AM

Orienteering race 1:27:47 [5] *** 9.9 km (8:52 / km) +620m 6:45 / km
21c shoes: Inov8 X-Talon 212 NEW!

JWOC long. Jittery at start, messed first few. Shocking route to 9 really killed me but then followed with an awesome last loop. Really happy with it! 92nd, not really what I wanted but mistakes at the start really cost me....
Results:http://www.jwoc2013.cz//upload/live/longresults.pd...
GPS:http://germanmaster.traclive.dk/events/event_20130...
1 PM

Grass/Road warm up/down 10:19 [1] 1.05 km (9:50 / km)
shoes: Inov8 X-Talon 212 NEW!

Dead on my feet....le Niall.

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