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Training Log Archive: jonnyq

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Grass/Road7 5:25:39 34.82(9:21) 56.04(5:49) 3904c
  Strength and Stretching6 2:12:00
  Trail/Terrain1 1:43:22 9.58(10:48) 15.41(6:42) 650
  Circuits1 50:00
  Orienteering1 17:31 1.86(9:24) 3.0(5:50)13 /13c100%
  Total15 10:28:32 46.26 74.45 104013 /17c76%

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MoTuWeThFrSaSu

Sunday Dec 11, 2011 #

12 PM

Trail/Terrain 1:43:22 [3] 15.41 km (6:42 / km) +650m 5:32 / km
shoes: Inov-8 X-Talon 212

Long with Laurence on Djouce. Up to the mountain was really tough and had to walk for a while on the steepest part. Didn't have any strength at all. Laurence stopped at 93 so I continued on for another little while. Nice to get a long hilly run in.
8 PM

Strength and Stretching 22:00 [3]

Saturday Dec 10, 2011 #

11 AM

Grass/Road warm up/down 17:00 [2] 3.3 km (5:09 / km)
shoes: Asics

Grass/Road hills 15:00 [5] 2.96 km (5:04 / km) +100m 4:20 / km
shoes: Asics

Forgot watch so time is estimate.
Not the usual group because of all irelands tomorrow so we went with the sprinters but did longer than them. 4*200, 4*170m.
Really tough session especially when leading the group. Really nice!
12 PM

Grass/Road warm up/down 17:50 [1] 2.5 km (7:08 / km)
shoes: Asics

5 PM

Strength and Stretching 22:00 [3]

Friday Dec 9, 2011 #

4 PM

Grass/Road warm up/down 23:48 [1] 3.7 km (6:26 / km)
shoes: Asics

Orienteering 17:31 [2] *** 3.0 km (5:50 / km)
spiked:13/13c shoes: Asics

Sprint training in Belfield. Course was really short so did some more jogging to spots on the map. Nice!
9 PM

Strength and Stretching 22:00 [3]

Thursday Dec 8, 2011 #

11 AM

Grass/Road warm up/down 15:00 [1] 2.13 km (7:03 / km) +50m 6:18 / km
shoes: Asics

Grass/Road tempo 40:31 [4] 8.98 km (4:31 / km) +130m 4:12 / km
shoes: Asics

5 lap tempo of Deer Park. Started to get really tired after the third but struggled on. Quite happy with the consistency of the lap times.
8:09, 8:08, 7:57, 8:05, 8:11.
Know I could go faster if I wanted seeing as i've done intervals of the same loop at 7mins. Really nice and tough session!
12 PM

Grass/Road warm up/down 13:22 [1] 1.93 km (6:56 / km) +10m 6:45 / km
shoes: Asics

Slow cool down.
9 PM

Strength and Stretching 22:00 [3]

Wednesday Dec 7, 2011 #

6 PM

Circuits 50:00 [5]
shoes: Asics

Tuesday Dec 6, 2011 #

6 PM

Grass/Road warm up/down 16:13 [1] 2.3 km (7:03 / km)
shoes: Asics

Grass/Road 46:12 [3] 9.4 km (4:55 / km)
shoes: Asics

A much slower run than normal. Started off at intensity 2 for the first 5km approx and then Lee and Jack caught up so had to try. Jack stopped at BCS so tried to stay with Lee. He drifted away and caught the others while I took a longer route. Wet night to begin with but really enjoyed it.
9 PM

Strength and Stretching 22:00 [3]

Monday Dec 5, 2011 #

4 PM

Grass/Road long 2:00:43 [2] *** 18.84 km (6:24 / km) +100m 6:15 / km
4c shoes: Asics

Long slow run. Did a street-o for 72mins (12.07km) and then ran around Belfield and checking out the apparently destroyed track. Only about three small sections are being re-surfaced from what I saw. Got really hungry after 80mins so struggled through the rest. Legs were really tired at the end!
9 PM

Strength and Stretching 22:00 [3]

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