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Training Log Archive: jonnyq

In the 7 days ending May 20, 2012:

activity	#	time	miles		km		+m
Grass/Road	8	5:00:27	35.91	(8:22)	57.79	(5:12)	405
Strength and Stretching	5	2:05:00
Orienteering	2	1:00:15	7.8	(7:44)	12.55	(4:48)	100	32c
Trail/Terrain	2	26:02	2.49	(10:28)	4.0	(6:31)
Total	15	8:31:44	46.19		74.34		505	32c

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Sunday May 20, 2012 #

4 PM

Grass/Road warm up/down 12:35 [2] 2.13 km (5:54 / km)
shoes: Asics

Grass/Road tempo 41:08 [5] 9.68 km (4:15 / km) +110m 4:01 / km
shoes: Asics

Couldn't get to the Carrickolligan event so decided to do a 10km test run. Really tough route 10*1km loops with a bit of climb on each one.
3:41, 3:42, 3:49, 4:00, 4:08, 4:08, 4:23, 4:28, 4:32, 4:13.
Felt really bad from the start. Got some bad neck pains and stitches from the second kilometre until the finish. Kept wanting to pack it in but kept going so happy about that. Climb was a killer and calves were very tight going up one of them. Was hoping for 37ish but just didn't happen on the day. I'd say I could keep 3:40 pace on a flat course but suffered on the climb.
Measured loop on Google earth and Garmin during warm up and it was 1km on both but turned out shorter in the end. Went through a decent 3k time for the 1km so hoping under 10 soon.

5 PM

Grass/Road warm up/down 8:38 [1] 1.08 km (8:00 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Saturday May 19, 2012 #

3 PM

Grass/Road warm up/down 20:02 [2] 3.31 km (6:03 / km)
shoes: Asics

4 PM

Orienteering 17:56 [5] *** 3.98 km (4:30 / km)
17c shoes: Asics

Ran 2x Sprint courses in Belfield. Short courses.
1. 9:04 2.06 Got messed over at 1 control by lots of new and old construction so paced slowed and route wasn't very good.
2. 8:52 1.92 Was very tired from the earlier course. No real mistakes just slow running.

Grass/Road warm up/down 20:50 [1] 2.99 km (6:58 / km)
shoes: Asics

Thursday May 17, 2012 #

6 PM

Grass/Road 41:00 [3] 9.6 km (4:16 / km) +60m 4:08 / km
shoes: Asics

Run with DSD. Slow at start but went faster at the end to try and catch the front guys.

7 PM

Grass/Road tempo 13:54 [4] 3.5 km (3:58 / km) +35m 3:47 / km
shoes: Asics

Did a tempo after the run because it was still really early. Tired from the earlier run so didn't push the most. Tough tempo.

Grass/Road warm up/down 6:28 [1] 0.9 km (7:11 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Wednesday May 16, 2012 #

3 PM

Grass/Road long 1:22:32 [3] 14.43 km (5:43 / km) +180m 5:23 / km
shoes: Asics

Slow run. Shorter than usual because sports day on Friday and that'll mean about 2weeks running in a row.

8 PM

Strength and Stretching 25:00 [3]

Tuesday May 15, 2012 #

Note

Selected for EYOC. Full focus from now on.

5 PM

Trail/Terrain warm up/down 15:01 [2] 2.33 km (6:27 / km)
shoes: Inov-8 X-Talon 212

Orienteering 42:19 [4] *** 8.57 km (4:56 / km) +100m 4:40 / km
15c shoes: Inov-8 X-Talon 212

Summer series at the Curragh. Messed three, map didn't make much sense. Scale was off there and there was a big gully not marked. Lost about a minute. 4 was in the wrong place on the wrong side of a big bush. Lost another minute here. Lost 15secs at 5 runiing into the wrong open space but corrected quickly. Good for the next few controls just running a bit laboured. Mistakes at 13 and 14 cost me about 1:30mins. 14 wasn't in the re-entrant but tucked into a bush on the right so missed here. Ran strong to finish. Happy enough with race. Need to iron out mistakes but these can be easily corrected.

6 PM

Trail/Terrain warm up/down 11:01 [2] 1.67 km (6:36 / km)
shoes: Inov-8 X-Talon 212

9 PM

Strength and Stretching 25:00 [3]

Long - Splits

Monday May 14, 2012 #

5 PM

Grass/Road warm up/down 16:09 [2] 2.74 km (5:54 / km)
shoes: Asics

Grass/Road tempo 22:26 [3] 5.01 km (4:29 / km) +20m 4:23 / km
shoes: Asics

Didn't want to have four hard days in a row with O-race tomorrow so decided on an easy tempo. Kept it relaxed and felt good.Wore thermal again even though it was hot out.

Grass/Road warm up/down 14:45 [1] 2.42 km (6:06 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Getting back into this because I felt really tight after interval session on Saturday.

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