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Training Log Archive: jonnyq

In the 7 days ending Jun 24, 2012:

activity	#	time	miles		km		+m
Orienteering	5	3:31:42	17.26		27.78		550	55c
Grass/Road	5	1:35:52	9.33	(10:16)	15.02	(6:23)
Trail/Terrain	1	15:00
Total	10	5:22:34	26.59		42.8		550	55c

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Sunday Jun 24, 2012 #

12 PM

Grass/Road 51:55 [2] 8.67 km (5:59 / km)
shoes: Brooks

Includes warm up and down.

Saturday Jun 23, 2012 #

9 AM

Grass/Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks

Warm up waiting for Colm.

10 AM

Orienteering intervals 38:25 [4] **** 6.74 km (5:42 / km)
shoes: Brooks

Sprint training in Trinity with Colm. Ran three courses: Intervals, Short course, and a sprint. Colm was orienteering better and running faster but I was content to run at my own speed. I won maybe two intervals and he won three. I had a bad race on the second course making some costly mistakes and Colm caught 30 seconds on me and gained ten by the end. Started one minute behind Colm on the last course but he beat me by thirty seconds. Made one costly mistake.
Good training in a technical area and know I can go faster and more focused on race day.

11 AM

Grass/Road warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Brooks

Thursday Jun 21, 2012 #

12 PM

Grass/Road warm up/down 13:12 [1] 1.97 km (6:42 / km)
shoes: Brooks

1 PM

Orienteering intervals 22:43 [4] *** 4.77 km (4:46 / km)
36c shoes: Brooks

2x1.9km courses in Belfield. Planned into technical areas with lots of controls to simulate what I think EYOC will be like. Didn't push but had a nice tempo for the most part. Orienteered well.

Grass/Road warm up/down 10:45 [1] 1.78 km (6:02 / km)
shoes: Brooks

Wednesday Jun 20, 2012 #

2 PM

Orienteering warm up/down 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering 1:14:02 [3] *** 8.54 km (8:40 / km) +350m 7:12 / km
19c shoes: Inov8 X-Talon 212 NEW!

Ran the Inter club long course in Carrickgolligan. Was going really well at the start then took a poor route to 4 but didn't cost me too much time. I lost over 12 minutes on this course of which only 2:30 were my fault. The rest were to a severely old map (2005) and no controls of which finding the control locations would have been so much easier. Ending up walking around in the Barnaslingan area from being tired from all the mistakes. 11 in always weird, been there twice, missed it twice. Went up after the course to check it out and it still didn't make any sense. So good for the start but let down by it not being the actual event day and an old map. Lost 15mins to best time from the day, I'd say I could have beaten it had I'd run it on the day.

Tuesday Jun 19, 2012 #

5 PM

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

Warm up and cool down.

6 PM

Orienteering 49:40 [4] *** 5.23 km (9:30 / km) +200m 7:58 / km
shoes: Inov8 X-Talon 212 NEW!

Hollywood score. Easily should have got them all but just felt really tired and wasn't thinking straight. Missed five controls but should have at least got another one and it wouldn't have cost me any time. I was so near it and decided to take a path down the hill instead of going through this control. Not thinking straight.

Monday Jun 18, 2012 #

4 PM

Orienteering 1:52 [1] *****
(rest day)

Plan was to go to furry glen but felt tightness in the back of my quads and decided a rest day was in order. Ran a couple of ultrasprints in house though. Twas' good.

C • Newbridge Man? 3

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