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Training Log Archive: jonnyq

In the 7 days ending May 22, 2011:

activity	#	time	miles		km		+m
Grass/Road	5	3:13:20	23.16	(8:21)	37.28	(5:11)	410
Orienteering	2	2:11:18	13.79	(9:31)	22.2	(5:55)	70	47c
Trail/Terrain	1	1:00:45	5.84	(10:24)	9.4	(6:28)	250
Total	8	6:25:23	42.8	(9:00)	68.88	(5:36)	730	47c

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Sunday May 22, 2011 #

3 PM

Orienteering 51:26 [3] *** 9.5 km (5:25 / km) +70m 5:13 / km
22c shoes: Asics

Ran some old course in Belfield. Map was very out of date but it didn't actually affect the course that much. Afterwards ran a couple of mini courses around the lake and running track. It was lashing rain on the warm up and then a bit mixed but really enjoyable training!

Saturday May 21, 2011 #

3 PM

Trail/Terrain 1:00:45 [3] 9.4 km (6:28 / km) +250m 5:42 / km
shoes: Inov-8 X-Talon 212

Easy terrain jog on Three rock. Horrible conditions but felt good plodding through the heather and on the tracks. Nice week of training and not too taxing.

Thursday May 19, 2011 #

5 PM

Grass/Road warm up/down 15:36 [1] 2.7 km (5:47 / km)
shoes: Asics

Grass/Road hills 23:15 [5] 5.16 km (4:30 / km) +210m 3:45 / km
shoes: Asics

6x 430m hill reps with jog down recovery again.
Reps were about 100secs and recovery just over two mins. Felt pretty good but they were still bloody tough!

6 PM

Grass/Road warm up/down 12:36 [1] 2.2 km (5:44 / km)
shoes: Asics

Wednesday May 18, 2011 #

Grass/Road 1:30:00 [3] 16.0 km (5:38 / km) +200m 5:18 / km
shoes: Asics

LSD around the usual route. Deer park was mostly in the forest getting in some sort of terrain. Gps died just before starting so dont know time but measured distance so thats right. Nice run but was so dehydrated at the end.

C • LSD? 10

Tuesday May 17, 2011 #

6 PM

Orienteering warm up/down 7:18 [1] 1.2 km (6:05 / km)
shoes: Inov-8 X-Talon 212

Orienteering 1:06:39 [4] *** 10.5 km (6:21 / km)
25c shoes: Inov-8 X-Talon 212

Donadea.
Didn't enjoy it that much because half the time was spent battling through nettles and a few of my routes went through 'white forest' which turned out to be head high thorns. Technique was solid but navigation was poor. Didn't use compass enough.

Orienteering warm up/down 5:55 [1] 1.0 km (5:55 / km)
shoes: Inov-8 X-Talon 212

Long - Splits

Monday May 16, 2011 #

6 PM

Grass/Road warm up/down 11:05 [1] 2.0 km (5:33 / km)
shoes: Asics

10:30 jogging and rest drills.

Grass/Road intervals 30:35 [5] 7.62 km (4:01 / km)
shoes: Asics

6x1km with 270m jog and 30secs rest in between each.
Can't remember exact times but they were pretty slow ~3:34. Was fairly easy going for the first few but got tougher by the end.

7 PM

Grass/Road warm up/down 10:13 [1] 1.6 km (6:23 / km)
shoes: Asics

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