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Training Log Archive: jonnyq

In the 7 days ending Sep 20, 2009:

activity

time

miles

Rugby

1:55:00

Running

1:05:34

8.2

(8:00)

13.19

(4:58)

warm up/down

53:17

0.25

0.4

Orienteering

37:36

4.56

(8:15)

7.34

(5:07)

18 /

20c

90%

Stretching

16:00

Total

4:47:27

13.01

20.93

18 /

20c

90%

[1-5]

4:41:27

averages - sleep:9

1:11

0:00

» now

Sunday Sep 20, 2009 #

warm up/down warm up/down 5:00 [2]
shoes: Adidas good years

At corkagh event

Stretching 2:00 [0]
shoes: Adidas good years

Orienteering race 12:28 [4] ** 2.3 km (5:25 / km) +10m 5:18 / km
spiked:6/8c shoes: Adidas good years

Inter club champs corkagh sprint

A good race and all but a few hesitations here and there. some time lost coming out on the wrong path but came 2nd, 7 seconds behind cliona and got gen 80 points.

I had to do the short because they had assigned age classes to the courses which i felt was not a good thing to do and i was planning to do the long but because of the age thing i had to do the long after non-competitive :(

Orienteering race 25:08 [5] ** 5.04 km (4:59 / km) +20m 4:53 / km
spiked:12/12c shoes: Adidas good years

Long non-competitive absolutely dead at the end and i felt good throughout and only came a few minutes off the top dogs. very fast but routes were much longer than the actual course length (3.5km).

Long - Splits

Saturday Sep 19, 2009 #

Note
slept:9.0

Might do an easy run later but im tired and corkagh sprint tomorrow

Friday Sep 18, 2009 #

warm up/down warm up/down 6:00 [1]

Rugby

Rugby (Fitness) 20:00 [5]

Impossibly tough sprints and strength work

Rugby 40:00 [3]

Good training sessions learning to release the ball faster and faster

warm up/down warm up/down 5:00 [1]

Thursday Sep 17, 2009 #

warm up/down warm up/down 4:14 [2] 0.4 km (10:35 / km)
shoes: Adidas good years

Stretching 2:00 [1]
shoes: Adidas good years

Running 15:00 [5] 3.28 km (4:34 / km)
shoes: Adidas good years

A fast run in belfield at lindis training pushed it hard on 1st lap and then lost leg power but still going pretty fast.

Splits:

L1. 5mins-1.16km
Break
L2. 5mins-1.07km
Break
L3. 5mins-1.05km

Stretching 2:00 [1]
shoes: Adidas good years

warm up/down warm up/down 4:33 [2]
shoes: Adidas good years

Wednesday Sep 16, 2009 #

warm up/down tempo 5:00 [2]

Rugby (Match) 15:00 [4]

B sub lost 15-10. i played terrible missed most of my tackles and didnt run well with the ball in hand :(

warm up/down tempo 5:00 [2]
shoes: Adidas good years

jog to and warmed up in belfield

Stretching 2:00 [0]
shoes: Adidas good years

Running 37:53 [4] 7.0 km (5:25 / km)
shoes: Adidas good years

good run in belfield not killing myself and taking it easy. had a few tweaks in the calfs and the sun was out and it was boiling.

Stretching 2:00 [0]
shoes: Adidas good years

warm up/down warm up/down 5:00 [2]
shoes: Adidas good years

jog home

Tuesday Sep 15, 2009 #

warm up/down warm up/down 5:00 [1]

Rugby going round pitches

Stretching 3:00 [1]

Rugby 40:00 [2]

rugby just getting back into it an easy session

Stretching 3:00 [1]

warm up/down warm up/down 5:00 [1]

jogging round pitches

Monday Sep 14, 2009 #

warm up/down warm up/down 3:30 [1]
shoes: Adidas good years

Running 12:41 [4] 2.91 km (4:22 / km)
shoes: Adidas good years

Donnybrook run in school. wasnt meant to do training today but i only remembered last night that we had pe today. nice easy run out through the school by the priests carpark ,down ailesbury,up the dual carriageway,down nutley and back into school. two groups went off the first group 30 seconds a head of the other. i was in the second group and caught the lead runner of the first group at the end of ailesbury. came back first in out of all of them but only 6 seconds ahead of second place :)

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